BHS

STANDING BACK HANDSPRING

Prerequisites Needed

  1. Handstand

  2. Back Walkover

BACK HANDSPRING PROGRESSION

  1. Back Walkover to Snap Down

  2. Half Limber (see video below)

  3. Full Limber (see video below)

  4. Jump to Hollow Position

  5. BHS Over Shapes

  6. BHS On Incline (Spotted)

  7. BHS on Tramp (Small Spot)

  8. BHS on Tramp (No Spot)

  9. BHS on Incline (No Spot)

  10. BHS on Level Crash (No Spot)

Phase 1: Drill 1

Back Walkover Back Handspring Snap down (30 reps)

The ideal scenario would be to start the BWO at a medium speed, then as the legs lock together at the 12’O clock position, to snapdown as fast as possible.

BHS Progression Drill 1:2

Phase 1: Drill 2

Half Limber (10 reps)

Pretty much exactly as it sounds. This allows the athletes to get the feeling of a “jump” or “push” while in an upside down position and training them for the full limber, which can be challenging. Please note that you should start with a gentle arch, then work your way down. It can be a little scary to kick into a HS and not feel the wall on your feet for half a second as you’re falling over. If you try this drill for yourself, you’ll know what I’m talking about.

BHS Progression Drill 1:3

Phase 1 DRill: 3

Limber (20 reps)

I tell my kids the limber is basically a two-legged walkover (since that’s a skill which is fresh in their minds) which starts from a bridge. If an athlete has become proficient at Drill #2, then they should only need some light assistance to help them get over. If limbers aren’t possible and they keep getting stuck, there are only really 2 possible problems: 1) Bad body shapes or

2) Not enough jumping power. Both can be solved by going back to Drill #2.

Phase 1: Drill 4

4 Step Process + Jump (as many reps as it takes)

Now it’s time to take the 3 step process and make it realistic. This drill is actually my “barrier to entry”. If an athlete can’t follow the 3 steps AND jump high enough so that ¾ of their body is on a surface that’s slightly above their hips, they won’t be doing more advanced BHS drills. Remember that bottleneck I talked about? This is where you test it. As a coach, this will save you a lot of time, hassle and tweaked muscles. You’re welcome.

Phase 1: Drill 5

Arm Swing Training (30 reps)

You can have a great jump, but if you can’t open your shoulders (in other words, get your arms to go back PAST your ears) then you’ll never have a good, powerful BHS. This is true for running or standing. So make sure arm swing training is part of your BHS training. You can use the Boulder, Octagon, Round Barrel or an inverted Pac Mac like I am. Coaches: Once the shaping is correct, ask your athletes to focus on speed.

FRONT HANDSPRING