Back Handspring

[Syrenz]

I want to learn how to do a proper back handspring. Is it possible to learn it outside of a gym environment? I don't have easy access to any gym type places. All I really have are the inside of my house and grass. My problem is I'm just too scared to go backwards. Any easy ways to progress in this?

Also I've been working on the splits for a while (primarily straddle, only recently started front splits) and I feel my progress has been pretty minimal. Are there any good splits stretching routines I should be doing?

[Bob Sanders]

Well what I suggests is to go to one of the open gym session. It is nothing you have to commit to daily so it won't be a hassle. They gym coaches can instruct on proper form and movement and how to initiate the back handspring. Practice it for a while you're there where you can land on soft landing. Ask the coach how you can ask someone to spot you. Ask then to show you how. Then get a volunteer and have them spot you while you practice the handspring on a soft landing spot like the grass. You can also get one of those shock absorbent mat from home depot. Then you can do them in your garage.

For the split and stretches for the straddle. I don't know. I am not that flexible with the straddle myself. I would like some input on that too. Can someone help us with the straddle flexibility here? Thanks, guys. Appreciate it.

[Seiji]

I can finally help someone here!!! :DDD

Check out this video. I was amazed on how much it helped me get my BHS.

http://www.youtube.com/watch?v=mJKoJlte6_0

Just decrease the angle until you're going straight back! It's all in your head, there isn't anything to be afraid of.

I learned mine on grass, today was the first day I ever attempted it on mats. My high school's wrestling room is used by the cheerleaders, so they have mats there. Their mats are horrible though... some foam with carpet like stuff on top. (not too much of a difference between grass and those mats)

For the splits, try something new. Put your leg up on something sideways and lean SIDEWAYS into it. You'll probably feel it in your obliques too. Sit on the floor in a V and pull on something (like a bed post). I also recommend Pike stretches, single leg pike stretches, and straddles.

All you need to do is stretch quad, glutes, hamstrings, that muscle that pulls your leg up, and of course the core. Leg flexibility is good, but not as great without a little bit of core flexibility.

[Syrenz]

cool thx

[Blairbob]

Seriously, do you know how easy is it to break something important in a back handspring. Like your neck, fingers, wrist, forearm, shoulder?

I do not reccomend the throw and pray method. It could bite you in the butt eventually.

Bridge wall walks. Bridge kickovers. Backbends. Back walkovers.

Then do it in a pool underwater. Yes, you heard me right. It will be slow enough you shouldn't kill yourself.

A simple stretching program for beginners is to do each of the splits with a flexed foot for 10-20 seconds and an extended foot for periods of 30, 60, and possibly 90 seconds. Flex, then extend. Repeat. Do all splits 2-3 rounds. This works for pike as well

[Syrenz]

I haven't gotten around to trying that thing out yet so I guess I won't lol. I tried bridge kickovers once but couldn't bring myself to kick. Maybe I'll try them out some more. That pool idea sounds great. I didn't really understand what you were saying for the splits though.

[Blairbob]

you flex your heels when doing a split for 10-20 seconds then point your toes when doing the split for 30seconds. flex again and then do it for 60 or 90 seconds. repeat on both legs as well as middle splits and pike stretch.

[Syrenz]

Oh I see. I still can't do full splits yet for some reason though. My active flexibility and ability to straddle has improved a lot but for some reason I can't do splits even though I've been working on them for a significant amount of time. Maybe I'm stretching wrong, or does it always take so long?

[Blairbob]

Depends on genetics and stretching protocol.

[Syrenz]

Well I do think my stretching routine is lacking. Would you be able to give me some more stretches that I should be doing?

[Blairbob]

Check out http://www.drillsandskills.com stretching section. Basic ones for front splits are kneeling lunge and 1/2 split leaning one leg pike.

One leg side lateral squat can be useful as well as froggy splits ( middle splits on knees instead of ankles ).

You can also work sitting straddle to standing middle split to middle split on stomach and chest. Awkward, but useful.

[Seiji]

I've had absolutely no problem with BHS. I've never hurt my wrists, fingers, or forearms. If you give out and hit your head on the ground, but then if you're that weak you shouldn't be trying them anyways. I understand where you're coming from though, it's dangerous for a random person off of the streets to learn by themselves.

Comparing my BHS to various professionals, mine are textbook. As long as you make sure to figure out how far back to jump and how high to jump, you should have no problem. Watching a ******** load of videos should help.

Although, before training myself, I used to jump into pools for fun, so... Try diving that in the exact way you would do a BHS.

[Syrenz]

thx for the help guys and the stretching help Blairbob

I may see if I can just go to a gymnastics place to learn bhs

[Blairbob]

While I find back dives useful to teach the BHS, I just can't reccomend them at home. A screwup is really bad.

[Seiji]

What's so dangerous about diving into a pool? As long as you always remember to jump backwards for everything, you should be fine.

[Blairbob]

It's one of those things as a coach I cannot reccomend. It's like BHS or back tuck on one's own. One screwup and it's all over.

[Seiji]

Well, that is true. Although, if I were a coach I would recommend jumping into pools to get the feel for it. Rolling on one of those circular things never helps me. Diving never did either, really. I was afraid to do them, not incapable. I knew in both of those cases there wasn't nearly a chance of injury, so my head got in the way of doing it.

[Blairbob]

After the barrel drills and doing them in the pool, I worked seat drop to handstand and back handspring. Ideally though, I coach the back drop to handstand ( besides all the prior back drop drills (back drop>backward roll, back drop>pullover/peanut roll).