There are numerous methods to impress family and friends with wonderful gymnastic feats. Certainly one of these is the again handspring. This spectacular transfer might be realized with just a bit follow and the correct directions. The again handspring is a good way to indicate off your energy and coordination. It may also be a enjoyable and difficult approach to get train.
To carry out a again handspring, you will want to start out by standing along with your ft shoulder-width aside and your arms at your sides. Then, take a step ahead along with your left foot and bend your proper knee. As you do that, swing your arms ahead and up. Subsequent, leap up and off of your left foot, tucking your knees into your chest. As you leap, prolong your arms overhead. Lastly, land in your arms after which rapidly push off along with your ft to flip again over onto your ft.
The again handspring is a difficult transfer, however with follow, you’ll be able to grasp it. Listed below are just a few suggestions that can assist you learn to do a again handspring:
The Method
An important a part of this transfer is the strategy. This determines the facility and velocity of your transfer and offers you one of the best possibilities of touchdown it safely. The proper strategy is seven steps.
1. First 4 Steps
Begin by sprinting 5 to 10 steps. The extra velocity you may have, the higher. Preserve your eyes in your goal all through, and do not have a look at your ft As you strategy, take 4 fast steps on the balls of your ft. These steps ought to progressively improve in velocity.
2. Two Large Hurdle Steps
Take two final “large” hurdle steps, touchdown on the pit of your far foot. As you step out along with your close to foot (proper for a right-handed particular person), prolong your reverse arm (left) within the path of your run. This arm is your counterbalance. With the opposite arm (proper) take two to 3 large steps. These ought to be virtually so long as your hurdle steps. As you attain the tip of those steps, flick your proper arm downwards and again to create momentum.
3. Transition into Your Again Handspring
Now put together to your again handspring. In your fourth and fifth steps, push off along with your left foot and swing your left leg ahead as you lean again. Preserve your arms outstretched for steadiness. As your proper foot leaves the bottom, proceed to increase your left leg and push along with your proper arm. Ultimately, your physique ought to kind a U-shape.
The Takeoff
The takeoff is the primary part of a again handspring. It is very important have a powerful takeoff to generate sufficient energy to finish the handspring. To do a again handspring takeoff, begin by standing along with your ft shoulder-width aside and your toes pointed ahead. Bend your knees barely after which swing your arms ahead and up. As you swing your arms up, elevate your toes and attain for the sky along with your heels. Push off from the bottom along with your toes and prolong your legs behind you. Your arms ought to come ahead and down as you push off. Preserve your eyes centered on a spot in entrance of you and land in your arms along with your fingers pointed ahead.
The important thing to a superb takeoff is to generate loads of energy out of your legs. To do that, it is very important bend your knees deeply after which push off along with your toes. Additionally it is essential to maintain your eyes centered on a spot in entrance of you. This can assist you to to take care of your steadiness and keep on monitor. The size of time for a again handspring, from takeoff to touchdown is round 1.5 seconds to 2 seconds.
There are three major forms of again handspring takeoffs:
| Kind of Takeoff | Description |
|---|---|
| Tuck Takeoff | The tuck takeoff is the most typical sort of takeoff for a again handspring. In a tuck takeoff, the gymnast brings their knees to their chest and tucks their head into their chest as they swing their arms ahead and up. |
| Piked Takeoff | The piked takeoff is much like the tuck takeoff, however the gymnast extends their legs out to the aspect as they swing their arms ahead and up. |
| Lay out Takeoff | The lay out takeoff is probably the most tough sort of takeoff for a again handspring. In a lay out takeoff, the gymnast extends their legs out straight behind them as they swing their arms ahead and up. |
The Arch
The arch is a important element of a again handspring, because it helps to create the mandatory momentum and rotation to finish the flip. To carry out the arch, begin by standing along with your ft hip-width aside and your arms prolonged overhead. As you start to decrease your physique right into a backbend, hold your legs straight and your arms pointed in direction of the bottom. Proceed to bend backwards till your physique types an arch, along with your head and shoulders close to the bottom.
After getting achieved the total arch place, push off the bottom along with your arms and tuck your knees into your chest.
As you come out of the arch, start to increase your legs and swing your arms ahead. This can assist to generate the mandatory momentum to finish the again handspring.
The Significance of Weight Distribution
Correct weight distribution is important for a profitable arch. When you’re within the arch place, your weight ought to be evenly distributed between your arms and the balls of your ft. This can assist to create a steady base and stop you from toppling over.
In case your weight just isn’t correctly distributed, chances are you’ll discover it tough to push off the bottom along with your arms or tuck your knees into your chest. This will result in a lack of momentum and make it tough to finish the again handspring.
| Weight Distribution Mistake | Penalties |
|---|---|
| An excessive amount of weight in your arms | May cause you to lose your steadiness and fall ahead |
| An excessive amount of weight in your ft | Could make it tough to push off the bottom and generate momentum |
| Uneven weight distribution | May cause you to topple over to at least one aspect |
The Flip
The again handspring is a difficult however spectacular gymnastic transfer that requires a mixture of energy, flexibility, and coordination. The flip consists of three major phases: the takeoff, the arc, and the touchdown. Let’s break down every part in additional element:
The Takeoff
The takeoff is the preliminary motion the place you collect momentum by operating ahead and leaping upward along with your arms prolonged overhead.
The Arc
As you attain the height of your leap, you tuck your knees into your chest and arch your again to kind a compact form. This place lets you create a parabolic arc by the air.
The Touchdown
After finishing the arc, you prolong your legs and land in your ft along with your knees barely bent to soak up the impression. Your arms ought to be prolonged ahead that can assist you keep steadiness.
5. Suggestions for Mastering the Again Handspring
| Tip | Rationalization |
|---|---|
| Apply on a tender floor | Begin practising on a trampoline, foam pit, or thick mats to reduce the chance of damage. |
| Begin with a cartwheel | Grasp the cartwheel earlier than making an attempt a again handspring. It is going to assist you to develop the mandatory coordination and physique consciousness. |
| Arch your again aggressively | Tucking your knees and arching your again powerfully will create the mandatory momentum for the flip. |
| Look straight forward | Preserve your head in a impartial place and concentrate on some extent in entrance of you to take care of steadiness. |
| Land softly on barely bent knees | Bending your knees barely upon touchdown will assist soak up the impression and shield your legs. |
The Touchdown
The touchdown is the ultimate part of a again handspring and is essential for a protected and profitable completion. Here’s a detailed breakdown of the steps concerned in touchdown a again handspring:
1. Recognizing
As you come out of the backflip, look straight forward on the touchdown floor. This can assist you to keep your steadiness and stop over-rotation.
2. Ft Collectively
Carry your ft collectively in entrance of you as you attain the apex of the flip. This prepares you for the touchdown and helps stop leg accidents.
3. Knees Barely Bent
Preserve your knees barely bent as you land. This absorbs the impression and reduces pressure in your joints.
4. Arms Prolonged
Prolong your arms overhead as you land. This helps you keep stability and steadiness.
5. Weight Distribution
Distribute your weight evenly throughout the balls of your ft. This ensures a tender touchdown and prevents extreme pressure on anyone space.
6. Gradual Transition
Step by step transition from being the wrong way up to standing upright. Keep away from touchdown flat-footed as this could put extreme pressure in your ft and ankles. As an alternative, soften your touchdown by progressively rolling onto your ft after which extending your legs, much like a ahead roll.
Security Concerns
To make sure a protected again handspring, it is essential to stick to those tips:
1. Prioritize Heat-Up:
Begin with dynamic stretches to arrange your physique for the strenuous actions.
2. Select a Appropriate Floor:
Choose a padded or tender floor like a gymnastics mat to reduce impression and stop accidents.
3. Begin Step by step:
Apply the again handspring in phases, starting with a easy backbend and progressively including the handspring.
4. Grasp Primary Abilities:
Guarantee proficiency in ahead rolls, cartwheels, and backbends earlier than making an attempt a again handspring.
5. Concentrate on Physique Alignment:
Preserve a straight line out of your head to your heels all through the motion.
6. Have interaction Your Core Muscle mass:
Preserve your belly muscle mass engaged for stability and energy.
7. Use Spotters Initially:
Search help from skilled spotters who can present assist and steering.
8. Apply Persistence and Precision:
Do not rush the method. Take your time to grasp every step with accuracy.
9. Hearken to Your Physique’s Cues:
For those who expertise any ache or discomfort, cease instantly and search medical consideration. It is important to hearken to your physique’s alerts to keep away from additional damage. A extra detailed breakdown of the ninth security consideration is supplied within the following desk:
| Sign | Interpretation |
|---|---|
| Ache or discomfort | Cease instantly and search medical consideration |
| Muscle fatigue | Take a break and relaxation earlier than persevering with |
| Lack of steadiness | Seek the advice of a coach or search skilled steering to enhance method |
| Problem with a particular motion | Break down the motion into smaller steps and follow every element individually |
Superior Variations
Double Again Handspring
A double again handspring requires twice the facility and coordination as a single again handspring. The gymnast begins by leaping backward, flipping their physique over twice, and touchdown on their ft. This variation is usually seen in aggressive gymnastics.
Tucked Again Handspring
In a tucked again handspring, the gymnast tucks their knees into their chest as they flip over. This makes the handspring extra compact and simpler to manage. Tucked again handsprings are sometimes used as a transition to different abilities, akin to backflips or round-offs.
Laid-Out Again Handspring
A laid-out again handspring is the alternative of a tucked again handspring. The gymnast extends their physique out right into a straight line as they flip over. This variation is harder than a tucked again handspring, because it requires extra energy and coordination.
Flip-Flop Again Handspring
A flip-flop again handspring is a variation that mixes a again handspring with a entrance handspring. The gymnast begins by leaping backward, flips their physique over, after which flips it over once more in a entrance handspring. This variation is usually seen in cheerleading and gymnastics.
Arabian Again Handspring
An Arabian again handspring is a variation that entails a 90-degree flip within the air. The gymnast begins by leaping backward, flips their physique over, after which turns their physique 90 levels within the air earlier than finishing the again handspring. This variation is usually seen in aggressive gymnastics.
Half-Out Again Handspring
A half-out again handspring is a variation that entails a 180-degree flip within the air. The gymnast begins by leaping backward, flips their physique over, after which turns their physique 180 levels within the air earlier than finishing the again handspring. This variation is harder than a 90-degree flip, and it requires extra energy and coordination.
Again Handspring
A again handspring is a gymnastic transfer wherein an individual jumps backward and flips over their physique, touchdown on their ft. It’s a primary gymnastic ability that’s typically used as a transition to different strikes, akin to backflips and round-offs.
Spherical-Off Again Handspring
A round-off again handspring is a variation of the again handspring that’s initiated with a round-off. The gymnast begins by operating ahead and round in 1 / 4 flip, then jumps backward, flips their physique over, and completes the again handspring. This variation is usually utilized in aggressive gymnastics.
Free Again Handspring
A free again handspring is a variation of the again handspring that’s carried out with out using a springboard or different tools. The gymnast beneficial properties momentum by operating ahead after which jumps backward, flips their physique over, and completes the again handspring. This variation requires extra energy and coordination than an everyday again handspring.
Assisted Again Handspring
An assisted again handspring is a variation of the again handspring that’s carried out with the help of a coach or spotter. The gymnast jumps backward, flips their physique over, and the coach catches them on the opposite aspect. This variation is usually used for inexperienced persons to assist them be taught the right method.
How To Spot A Again Handspring
When recognizing a again handspring, it is very important pay attention to the performer’s physique place and momentum. The spotter ought to stand behind the performer with their ft shoulder-width aside and their knees barely bent. The spotter also needs to hold their arms in entrance of their chest with their elbows bent and their palms dealing with up. Because the performer begins the again handspring, the spotter ought to step ahead with their proper foot and attain their proper hand in direction of the performer’s again. The spotter ought to then step ahead with their left foot and attain their left hand in direction of the performer’s waist. The spotter ought to then information the performer’s physique over their head and assist them to land safely on their ft.
It is necessary for the spotter to speak with the performer all through the again handspring. The spotter ought to give the performer verbal cues, akin to “prepared,” “go,” and “land.” The spotter also needs to present bodily cues, akin to by gently pushing the performer’s physique over their head. The spotter ought to pay attention to the performer’s physique language and regulate their recognizing accordingly.
Individuals Additionally Ask About How To Spot A Again Handspring
How do you see a again handspring step-by-step?
1. Stand behind the performer along with your ft shoulder-width aside and your knees barely bent.
2. Preserve your arms in entrance of your chest along with your elbows bent and your palms dealing with up.
3. Because the performer begins the again handspring, step ahead along with your proper foot and attain your proper hand in direction of the performer’s again.
4. Step ahead along with your left foot and attain your left hand in direction of the performer’s waist.
5. Information the performer’s physique over your head and assist them to land safely on their ft.
What are a very powerful issues to bear in mind when recognizing a again handspring?
1. Talk with the performer all through the again handspring.
2.Concentrate on the performer’s physique language and regulate your recognizing accordingly.
3. Present each verbal and bodily cues to the performer.
What are some widespread errors spotters make when recognizing a again handspring?
1. Not speaking with the performer.
2. Not being conscious of the performer’s physique language.
3. Offering an excessive amount of or too little help.
