There are many types of tumbling passes that a person can learn but a back handspring is the main building block. For example if you have a back handspring you can do a round off back handspring back tuck but if you do not you won't be able to do it. Once you have this skill it is hard to lose because you are always using it. Activities that use a back handspring include cheer leading, gymnastics and dance.
Here are the steps to prepare to do a back handspring:
1. Stretch: You should always stretch before any activity as it is important so that you do not pull and muscles. Here are some stretches that you can try:
a. Do a back bend
b. Roll your wrists around clockwise and counter clock wise.
c. Place left arm across your body at chest level and hold it there with you right arm. Do the same with your right arm.
3. Be confident: If you are not confident you could get hurt. You must be fully confident and give it 100% every time you are doing a back handspring to prevent injury.
4. You should always try to do a back bend and handstand before attempting a back handspring.
Tip: If you are not confident to do a back handspring on the hard ground just yet you can try it on a trampoline or cheese mat until you gain confidence.
*A cheese mat is an inclined mat intended to make you travel back and downwards. It is perfect for learning a back handspring.
Here are the steps to the actual back handspring:
1. Stand straight up with your feet facing forward and sit back like you would in a chair. Put your arms back and as you are sitting back into "the chair" swing your arms up to the ceiling. Start letting yourself fall back.
2. As you are sitting and swinging your arms push through your toes .This swinging in your arms and pushing through your toes will give to momentum during the back handspring.
3. Continue to fall back keeping your arms next to your head and pushing through your ankles and toes. Start to look for your landing spot.
4.As your arms begin to hit the floor keep your arms straight so you do not fall or hit your head.
5. Continue to let your legs come over. Once you hit the hand stand position try to snap your legs over to the ground.
6. Once your feet are on the floor keep your upper body straight. Try to stand up as straight and as quick and possible.
Tip: Always point your toes!
Although these steps seem like a long process a back handspring is actually very fast. You just need to try and keep all of these steps in mind in order to have a successful back handspring.
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