How to Learn a Back Handspring at Home
Practice makes perfect, and learning the back handspring is no different. While many children learn this technique under the watchful eye of a trained instructor, with practice and encouragement, the technique can be learned from home. Be persistent and dedicated. Practice daily. Back handsprings require you to physically train your body and maintain full control as you shift from one position to another.
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Instructions
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Stretch your body. Before you begin any strenuous physical activity, stretch your muscles to prevent strain or tear. Stretch your legs and your torso. Because the back handspring stretches and flexes your body, elongate your body and relax. Lie down on the floor with your arms stretched long behind your head. Stretch your back muscles to warm them up for your handspring.
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Fall backwards onto a soft surface with your arms back. Make a pile of pillows or blankets to fall on to. Bend from your knees and extend your arms down and back, palms facing upwards. Then swing your arms until the are facing the sky and parallel to your ears as your lengthen your body in a straight line and fall backwards. Make sure your legs, knees, hips, back, shoulders and neck are in a straight, long line and that your arms are parallel to your ears. Hold this position as you fall back on your pillows. Practice this motion several times in a quick, controlled fashion.
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Lie down on the floor, flatten your hands and feet on the floor and push up, arching your back with your stomach to the ceiling. Your body should resemble a bridge. Release and lie back on the floor and practice again. This will train your stomach and back muscles to recognize the feel of this position. Practice standing falling backwards on your hands with your back arched after your body is familiar with this position. Be careful not to over-arch and strain your spine. Make sure your hands are flat so you do not injure your wrists. Repeat the process until your core and back are trained and strong.
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Flip your body over your head to complete the back handspring once you are in the arched position. Practice hand stands. Fall out of the hand stand forward on your feet and back, arching your back and standing upright again. This will train your body to go from standing to an arched position. Repeat this process as quickly as your muscles will allow and then slow down and deliberately lift your legs to fall in front of you and behind you to bring you to a standing position.
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Practice until your body naturally performs the movement. Stand up straight. Bend forward swinging your arms and fall backwards, arching your back as you fall. Push off with flat feet and land flat on your hands. Using your core, propel your lower body over your head until the weight is on your hands and then bend your body to land on your feet with a slight bounce to cushion your knees. This will be a quick movement. Practice until the movement is smooth.
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Tips & Warnings
Train your muscles before you attempt this process. It is important to have strong core and back muscles as well as strong leg and arm muscles to support and propel your body.
Do not lock your knees.
Always have an adult spotting you.
References
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