A back handspring is a breathtaking gymnastic move that, while appearing intimidating, can be mastered through methodical practice and progression.
It involves the performer jumping backwards onto their hands, then using their arms and shoulders to spring off the ground, and landing back on their feet.
This tutorial will guide you through a seven-step process designed to build the foundational skills necessary for executing a back handspring.
1. Backwards Roll
The backwards roll is the fundamental building block for any gymnastic skill involving backward momentum.
To begin, sit on the mat with your knees bent and your hands placed beside your ears, fingers pointing towards your shoulders.
Push off from your feet, rolling backward over your shoulders, tucking your chin to your chest to avoid neck strain. The goal is to roll smoothly over the rounded contour of your back, landing gently on your feet.
This move helps develop awareness of how to distribute your weight and momentum in backward motions.
2. Full Extension Bridge
Next, we progress to the full extension bridge, which enhances back flexibility and strengthens the arms and legs.
Start lying on your back, bend your knees, and place your feet flat on the floor. Position your hands on the floor by your head, fingers pointing towards your shoulders. Push up through your hands and feet to lift your body, forming an arched position.
Your arms and legs should be straight, with your body forming a smooth, curved line from hands to feet. Hold this position to build strength in the supportive muscles.
3. Elevated Bridge Kick Over
Once you are comfortable with the full extension bridge, try the elevated bridge kick over. This variation involves starting in a bridge position with your feet elevated on a block or step.
This elevation increases the challenge, promoting better hip flexibility and control. From the elevated position, shift your weight onto one foot, and kick the other leg over towards the floor, following through with the second leg.
The movement should be fluid, resembling a wave-like motion.
4. Bridge Kick Over
After mastering the elevated version, move to the floor for a traditional bridge kick over. This move is similar but starts from a bridge on the flat ground.
The key to success here is to push off strongly from your supporting leg, using the momentum to bring your other leg over.
This exercise develops coordination and the ability to transfer body weight effectively—a critical skill for the back handspring.
5. Valdez
The Valdez is an advanced step that builds directly on the flexibility and power required for a back handspring. Start in a sitting position with one leg extended.
Place your hands on the floor behind you and swing the bent leg backward, using it to propel the rest of your body over in a smooth, controlled arc.
The completion of the Valdez should see you landing on your feet, having rotated over your hands. This move enhances the understanding of rotational dynamics.
6. Roundabout Back Handspring
The roundabout back handspring introduces a run-up to the traditional back handspring, adding momentum and complexity.
Begin with a short run, transition into a round-off by turning your body sideways and placing your hands on the ground. Push off, bringing your feet together over your head, and land on your feet.
This teaches the gymnast how to harness and control forward momentum, which is crucial for a successful back handspring.
7. Back Handspring
Finally, you arrive at the back handspring itself. Start with a strong backward swing of your arms to initiate momentum.
As your hands reach the ground, push off with your legs, sending your feet over your head in a tight tuck. Your hands should support your weight as your body arcs, and your feet should land firmly on the ground, absorbing the impact with a slight bend in the knees.
The back handspring requires precision, power, and fearlessness, which have been developed in the previous steps.
The Challenges of Learning to Backflip as an Adult
Learning to perform a backflip as an adult presents unique challenges that are both physical and psychological. Unlike children, adults often have to overcome a range of barriers to successfully execute this impressive gymnastic skill.
Reduced Flexibility
One of the primary challenges for adults is typically reduced flexibility. As we age, our joints become less flexible, and our muscles may not stretch as easily.
This can make the dynamic and explosive movement required for a backflip more difficult.
To combat this, adults learning a backflip must incorporate consistent and targeted stretching into their routine, focusing on the back, shoulders, hips, and legs to enhance overall flexibility.
Coordination and Technique
Executing a backflip is not just about power and speed; it’s about the right technique. This includes timing the jump, tucking at the correct moment, and landing safely.
Adults often take longer to learn new motor skills compared to children. Hence, mastering the coordination for a backflip can be a lengthy process that requires patience and persistent practice.
Decreased Physical Resilience
Adult bodies generally recover slower than younger ones and are more prone to injuries. This decreased resilience can be discouraging as it requires more downtime and can lead to a longer learning curve.
Adults need to be mindful of their bodies’ signals and avoid pushing through pain, as this could lead to serious injuries. Adequate rest, proper nutrition, and possibly even consulting with healthcare professionals can be crucial steps to ensure safety and effective recovery.
Strategies to Overcome These Challenges
To successfully learn a backflip as an adult, consider the following strategies:
- Start with Basic Skills: Build a foundation with basic gymnastic moves and strength training.
- Seek Professional Coaching: Work with a coach who has experience training adults in gymnastics.
- Gradual Progression: Progress at your own pace, ensuring you are comfortable with each step before moving on.
- Consistency is Key: Regular practice is essential, even if sessions are short.
- Focus on Flexibility: Incorporate daily stretching routines to improve overall flexibility.
- Mental Conditioning: Use visualization techniques and mental rehearsals to build confidence and reduce fear.
Ultimately, learning a back handspring as an adult is not just about physical fitness, it’s about challenging oneself, overcoming fears, and enjoying the satisfaction. With perseverance and proper technique, adults can not only learn to perform a back handspring but also significantly enhance their overall fitness.
