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Front handspring

DRILL 1

HANDSTAND – FALL ONTO BACK

This drill focuses on the first 3/4 of the Front handspring.

FOCUS POINTS

 A1 

In the kick to handstand, both legs have to be straight. The front leg extends as soon as possible.

 

 A2 

The arms have to cover the ears so the gymnast doesn’t point their head out during the drill.

 

 B 

When transitioning from the handstand and onto the back, the gymnast should keep the straight line through the body.

PREREQUISITES

  • Handstand - D3

  • Hurdle - D1

EQUIPMENT

  • 1 x Soft mat

DRILL 2

STOMACH ROLL THROUGH HANDSTAND ONTO BACK

In this drill, the gymnast learns how to control their body in the transition from hollow to arch during the Front handspring.

FOCUS POINTS

 A1 

Working in the arch hold. Raise the shoulders and keep the back chain activated as well as the quads.

 

 A2 

The arms have to cover the ears so the gymnast doesn’t point their head out during the drill.

EQUIPMENT

  • 2 x Running blocks

  • 1 x Soft Back Handspring Trainer

  • 1 x Soft incline

DRILL 3

STOMACH ROLL THROUGH HANDSTAND ONTO FEET

This drill continues the focus from drill 2 while adding on the final 1/4 of the Front handspring to landing.

FOCUS POINTS

 A 

Keep working in the arch hold, as well as keeping the shoulders raised and arms by the ears.

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 B 

Keep the shoulders open, and core tight during the landing.

EQUIPMENT

  • 4 x Running blocks

  • 1 x Soft Back Handspring Trainer

  • 1 x Soft mat

DRILL 4

HANDSTAND JUMP – FALL ONTO BACK

Training the static strength required for the Front Handspring as well as a strong shoulder push.

FOCUS POINTS

 A 

Strong and agressive kick with the primary leg.

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 B 

The gymnast performs an explosive shoulder push.

PREREQUISITES

  • Hurdle - D4

EQUIPMENT

  • 1 x Soft mat

  • 1 x Piece of foam

  • 1 x Airtrack

DRILL 5

ELEVATED FRONT HANDSPRING TO SOFT LANDING

Combining the hurdle with the Front Handspring. The setup helps the gymnast finish the skill because of the height difference from the blocks to the landing mat.

FOCUS POINTS

 A 

Keep the shoulders open during the landing.

EQUIPMENT

  • 3 x Running blocks

  • 1 x Soft mat

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