How to Do a Back Handspring Without a Spotter

Common Back handspring Questions

: Common Back handspring Questions

I can't teach you a back handspring over the Internet. It is also pretty impossible to teach yourself one, especially if you don't have any prior tumbling experience. Gymnasts must perfect several skills before learning the back handspring and so must you. In order to learn a back handspring safely you MUST take tumbling lessons. Having your two best cheerleading buddies spot you won't really help you to learn unless you have a competent coach to guide you The key to learning a back handspring is to take your time and perfect each drill. I know many of you feel you have to learn a back handspring in order to make a cheerleading squad and so you hope to learn in a month. Unless you have perfected all the preliminary drills and skills, it is unlikely you will learn in a month. If you have no prior tumbling experience, it can take a year or more. Based on the e-mails I have received, I have put together a list of common back handspring questions and answers. I hope you will find YOUR back handspring "ailment" and give it the proper "cure."

? Q. I keep landing on my head! What should I do

A. Collapsing in a back handspring is a common problem. It's usually the result of an improper takeoff rather than a lack of arm strength. In the image above of a proper back handspring , you'll notice the gymnast does not jump back and land in a perfect up-and-down handstand. Instead her back is arched and her legs are parallel to the ground (Fig. 5). She doesn't pass the handstand position until after her hands have touched the ground. If you are landing on your head then you are probably jumping instead of pushing, pulling your legs over too fast, and landing in a handstand so all of your weight is on your arms. It is also possible that your head is sticking out and your shoulders are in front of your wrists. In fig. 4 and 5 you'll note that the shoulders and wrists are aligned. If your shoulders are in front of your hands your weight will be too far forward to support and you will collapse. To correct the error, practice your back handspring with a spot and have your spotter stop you in the fig. 5 position. Work on your flyback drills and push instead of jump

! Q. I keep undercutting my back handspring. Help

A. Undercutting means your hands are landing too close to where your feet began. A good back handspring is nice and long. To see if you are undercutting, put chalk on your hands and feet and see where your hands are landing. They should be a nice distance from your feet. Undercutting can be the result of dropping your shoulders when you take off. In fig. 2 you'll notice the gymnast's shoulders are in line with her hips, not over her knees. It can also be the result of jumping instead of pushing (remember your drills!) and throwing your head back instead of keeping it in line. In fig. 3 and 4 you'll notice that the gymnast's arms are by her ears, her head is not sticking out. Keep your body tight and in line

? Q. My back handspringis crooked, how can I correct this

A. A crooked bhs is usually the result of the tumbler looking over his or her shoulder in an attempt to "see" the ground. To keep your head straight, concentrate on watching your hands instead of looking for the floor. A crooked bhs can also be the result of pushing off more with one leg than the other or of reaching back further with one arm. Practice those takeoff drills into a big mat and make sure your legs are squeezed together. Sometimes you can correct an uneven push by putting a piece of foam between your ankles and trying to squeeze your legs together and hold onto it while you do your bhs. If you are reaching back further with one arm than the other, work on your shoulder flexibility with your weaker arm

Q. I am trying to do two back handsprings in a row but I can't seem to get in the right position for the second one. What am I doing wrong

A. Once you start to pass through the handstand position (fig 6) you need to push off the ground using your shoulders and your elbows. The momentum from snapping your legs over will also help you to land in an upright position so you can add another back handspring . Be sure you are pulling your legs over with your stomach muscles, not your hips. A bend at the hips can cause an improper landing. If you land bent over and you try to takeoff for your second back handspring , you will either undercut or land on your head

I can do a backhandspring with a spot but I'm afraid to try it on my own. What should I do

A. Confidence comes with repetition. The more you practice your back handspring with a spot, the more confident you will become. It takes many repetitions to teach your muscles what to do and to teach your brain how a back handspring feels. Don't rush yourself. On that same note, you will probably need to "trick" your brain the first time you try one on your own. First, find a place that makes you feel safe to try your first solo back handspring . I suggest putting a folded panel mat in front of an 8-inch skill cushion. Stand on the panel mat so you have a sold place to push off from, but put your hands onto the 8-inch mat. Have your coach count to 3 and then spot you for one. Then immediately step back to the starting position. Before you have a chance to "think" have your coach count to 3 again and try to throw it on your own. If you fail to go, have your spotter step back in, count to 3 and do another one. The idea is to get your body to do it before your brain has a chance to get scared. Repeat this as many times as necessary. Don't think about it, your body knows what to do. Just go

Q. I practice all my tumbling on a gym with mats but I'm scared to try my back handspring on the grass or on the basketball court. How can I keep from hurting myself

A. You should never try a newly attained skill on the grass or the gym floor without a spotter. Only after you're confident with your back handspring on the mats should you try it on the floor. The basketball floor and the grass are very unforgiving surfaces and will not tolerate the slightest mistake. Once you're totally confident with your back handspring on a mat, try it a few times on the grass or gym floor with a spotter. Both surfaces will tend to be hard on your wrists so tape them up before you go. It's a good idea to practice your back handspring on the mats with cheerleading shoes on because it feels a bit different PLUS the extra inch or so from the soles of your shoes can mess you up! Also, NEVER tumble on wet, slippery grass! Your cheerleading shoes don't have traction on them (so you won't rip up your bases) and your feet can slip out from under you. If the basketball court is slippery, spit on the soles of your shoes or spray the bottoms with hairspray for extra traction

? Will I need to be able to do a back handspring to make the cheerleading squad

Most junior high and high school cheerleading squads do not require that you be able to do a back handspring to make the squad, although it can certainly help you make the team. If you are trying out for a school squad, seek out the coach and ask her what skills you need to make the team. Tumbling lessons can help you with flexibility and agility before tryouts, but don't expect to learn a back handspring quickly and NEVER attempt one at tryouts if you can't do it. Instead, focus on the things you can already do well. An All-Star or competition squad will probably require that you be able to do a back handspring plus more tumbling. The probability of you making a competition squad if you've never cheered before and aren't a tumbler are slim-to-none

? Where should I go to learn a back handspring

A. Most all gymnastics gyms offer tumbling classes and some even offer tumbling for cheerleaders which will focus on skills that cheerleaders will use while skipping over those skills that aren't used (like back walkovers). Look in your yellowpages for a gymnastics gym. Sometimes park districts offer classes and are substantially cheaper than gymnastics gyms. If your park district or gymnastics gym does not offer tumbling classes, see if you can get some friends together first and then offer to sign up all together. Most places will offer the class if a certain minimum of students sign up. Private or semi-private lessons are also a good idea, but very pricey (can be $25 and up for an hour) and it is unlikely that you will learn a back handspring from scratch in a few lessons

Q. Can I learn/practice my back handspring on a trampoline

A. Practicing a back handspring on a trampoline is NOT a good idea. All you will do is teach your body how to rely on the trampoline to get your body over instead of learning a proper takeoff. When you do take your back handspring from the trampoline to the ground you will have to re-learn everything over again. A trampoline also can teach you the bad habit of jumping instead of pushing. If you jump into a back handspring instead of pushing you are likely to fall on your head or undercut. I really don't suggest practicing any cheerleading skills (jumps included) on a trampoline

? Q. How is a back handspring different from a back tuck

A. The takeoff for a back handspring and a back tuck is different. In a back handspring you PUSH off the ground, in a back tuck you JUMP and LIFT. It is possible to learn them both simultaneously, but it is better if you concentrate on your back handspring first since you can develop the bad habit of jumping into your back handspring

? Q. How long is it going to take me to learn my back handspring

A. That is hard to answer because it depends on your ability, your strength, your determination, the amount of time you have to practice and your coach. If you are serious about learning a back handspring , I suggest you enroll in a class that meets AT LEAST two times a week. It is very hard to learn if you only go one day a week. On the days you are not in class, I suggest you work on your strength and flexibility. A cheerleader with no prior tumbling skills and goes to class one day a week and does nothing else during the week may learn a back handspring in a year or more. A cheerleader with no prior tumbling skills and practices several times a week and sticks to a conditioning and flexibility routine can learn one in six months or less. If you already can do a back bend, a perfect handstand and a kick over you can learn a back handspring in three months. It all depends on how badly you want to learn

? Q. What are some other names for a back handspring

A. The backh andspring is most commonly called a "flip-flop" or a "flic-flac" in gymnastics. Some people call it a "back flip" but that is never a good term to use since some people also call a back tuck a "back flip." Do not use the word "back flip" if you want to sound intelligent

How to Do a Back Handspring Without a Spotter

Source: https://gymnastics-coach.com/back-handspring/