How to do Handstand Pops

When performing handstands in a tumbling, gymnastics or cheerleading, it is important to have the arms completely locked into place throughout the performance. By teaching the body to perform a block or shoulder shrug through handstand pop drills, the gymnast learns the importance of locked positions and proper technique.

Instructions

Difficulty: Moderate

1. Stand straight with the legs together and the arms straight down by your sides. Working on a mat is highly recommended due to the impact of the individual handstands on the body. Be sure you have enough room to perform the technique several times in a row.
2. Raise the arms straight above the head as you prepare to go into the handstand. You may come off the ground slightly with your toes as you pull the stomach muscles tight and create as straight a starting position as possible.
3. Step forward into a half lunge position with the right foot keeping the arms straight above the head. The body is still tight and straight but now leaning forward.
4. Let the hands fall to the ground in front of you as you move from a standing to a hand stand position. This means the arms are straight, the knees bent and the toes pivoted ready for the push movement.
5. Shrug the shoulders making the body snap into place and move forward slightly. This technique, often called blocking, allows the body to double check the rigidity of the body position and check everything is where it should be.
6. Place all the weight on the hands as you push the legs up into the air. Keep pushing until you straighten both the legs and arms out and upward in a straight line.
7. Allow legs to return to the ground and push off the floor back into a standing position.