Back Handsprings
Skill Overview
The back handspring is a foundational backward tumbling skill requiring shoulder flexibility, leg drive, body tension, and proper hand placement. It should only be introduced once athletes demonstrate strong shapes and controlled back tumbling progressions.
“Progressions first. Independence earned.”
Program
Tumbling / Gymnastics / Ninja
Level
Intermediate
Prerequisites (VERY IMPORTANT)
Athlete must demonstrate: (score 9/10)
Strong bridge with straight arms
Bridge kickover or back walkover
Solid bound up (out of round-off)
Tight hollow body shape
Handstand with control
This prevents rushing.
Coaching Cues
“Sit then jump — don’t lean.”
“Reach back long, not low.”
“Push through shoulders.”
“Snap down fast.”
“Finish tall.”
“Its all about your hips going up.”
“Arms up, speeds it up.”
Keep cues short and repeatable.
Common Errors & Fixes
Error: Throwing head back
→ Cue: “Neutral head, look at hands.”
Error: Under-jumping (no power)
→ Fix: Work more set jumps + rebound drills.
Error: Bent arms
→ Fix: Hips go up more → Fix: Or Snapping down too early
Error: Landing low
→ Fix: Emphasize snap-down speed.
Safety & Spotting Notes
Never teach on hard floor first.
Use wedge or resi mat.
Spot at lower back/hips (right hand). under thigh (left hand).
Never allow rushed attempts.
If form breaks twice → regress.
Use drills to correct form.
This is critical for safety and professionalism.
Class Progression Formula (choose 1 of each)
1️⃣ Shape Work
Hollow holds
Bridge holds
Handstand snap-down
Plank hold
2️⃣ Drill Work
Jump back to stacked mats
Back handspring to wedge
Spotted BHS on trampoline
3️⃣ Assisted Skill
Full spot on floor
Light spot
4️⃣ Independent Skill (round offs or BHS)
On soft surface
Then floor
Conditioning for BHS
Shoulder taps in handstand
Snap-down drills
Glute bridges
Hollow rocks
Box jumps
