Back Roll to Handstand

[Robbie Main]

Hello

I am currently working on getting a nice straight arm back roll to handstand (and eventually get a blind change in there too :wink: )

I am working first on straight arm back roll to tuck and straight arm back roll to pike stand. I have a problem though - I cannot seem to maintain straight arms or open shoulders while doing the back roll.

I have good tricep strengthand average bicep strength, can hold a decent handstand and perform a good back roll. Shoulder flexibility is good in the passive range and average in the active range. I have a feeling that there may be a shoulder deficiency or perhaps i am working against momentum.. I'm not sure.

Can anyone help???

Many Thanks

Leo

[Blairbob]

1. When I teach this, I do not allow them to swing or throw their arms back. We start with the shoulders already in their ears, fingers to ceiling. Active shoulder, blah, blah, blah. Too often when throwing/swinging the arms back, they don't do it quick enough or fully open the shoulders. Eventually, I will let them but only after I know they can swing their arms and reach full extension. I use the same principle in the jump to low bar kip for girls or PB kip and the standing back handspring ( since also I typically spot the BHS in the early stages and prefer not getting smacked in the face with a wild arm swing ).

2. If the shoulder is not active and pushed all the way into the ear, then the elbows will bend. For some kids with poor shoulder flexion, this is just tough.

3. Is your chin neutral or tucked in?

4. Have you tried going down a wedge mat or even off a panel mat.

a. I have gymnast lie down on a panel mat and the top of their head ( roughly elbows ) should be resting at one of the ends of the mat.

1. said gymnast starts from a tuck or pike position. I prefer them to start in a tuck but really it doesn't matter.

2. our panel mats are 6 layers, typically 1-1.5 inches thick per panel/layer. Eventually I do 5 then 4, then 3 layers, 2 layers, floor.

5. Before we ever do straight arm backward rolls to pike stand, I teach a simple straight arm forward roll. Sometimes, I have them knit their fingers together but I dislike this in general and prefer to have barely touch the fingers of each hand with the fingers facing each other ( hands turned in ). Usually on a wedge or tumbletrack trampoline, we place the side/ridge of the hand and learn to roll over keeping the shoulder pushed out and elbow locked with pressure.

a. this is also a good drill for teaching the front hip circle as they will add standing up into a pike out of the straight arm forward roll. however, I've only had more pain than success with front hip and stride circles for boys so I skip them preferably. If I ever teach a boy a weiler kip, we'll probably go over front hip circle and I'm hoping said gymnast would learn it a few reps.

[Robbie Main]

Hey thanks heaps BlairBob

These all sound like very good drills. My chin is pretty tucked when I do the rolls but I'll be more mindful of if. I never even thought of using the tramp! Great idea! I'll give the drills a good few weeks and re-post then.

Are there any specific conditioning exercises that may help that you know of?

Many thanks

Leo

[Blairbob]

Sometimes we do our warmups on tramp besides the fact that it's easier to do the backward rolls on the tramp. The boys may find it fun here while it's not very on the floor.

Well, some core strength is needed but not that much. I haven't figured what a bare minimum of strength is.

Frequently, the drill I use for these is the same one as free/clear hip. Get some some of those theraband or bungee bands and practice holding them down from your hips and exploding up to overhead without arching your torso.

[braindx]

Popping the hips at the correct time is the key to keep the arms straight when doing this skill.

[Robbie Main]

Hi guys

I have now learnt how to do this skill and just wanted to say thanks for your help Such a thrill getting a new skill - even if it is an 'easy' one. I also wanted to share a drill that really helped me gain the proprioceptive feedback of doing the skill properly that you may find helpful.

A nice extended candle with open hips and straight legs, and back roll are pre-requisites to this skill.

On FX - lying down on your back in tuck position with arms fully extended and shoulders fully open, palms up fingertips facing each other - rock forwards then roll backwards - on the backwards motion you shoot the toes straight up and into candle stick - keep pressing arms back. Your body should shunt backwards and with practise and perfect technique/strength you will be able to shoot all the way to handstand from this tuck position.

Using that drill along with back rolls with a nice horizontal push immediately before floor contact and you will have a nice back roll to handstand and with work a nice 'pop' with the toe shoot.

Thanks again

Leo