Get a spotter. Make sure that when you try to do a back handspring for the first time, you have a qualified spotter, coach or gymnastic teacher to spot you. This will prevent you from hurting yourself and will give you the confidence you need to successfully do the back handspring. The spotter stands on your left side, places right hand on your lower back and left hand under your left thigh or thighs to assist you with flip they also help with proper position of the body. Stand next to the spotter in a straight position with arms in front of you- other words stand with your feet together and knees.
*If this your first time using your spotter-you should do a trust fall. This help you feel more confident and to check to make sure your spotter can hold you weight.
* How to do a trust fall? Simple: spotter hold arms out in candlesticks with palms (similar to cradle catch). You fall back in their arms. You can do a trust two ways: both are facing same direction you fall back with arms in T, spotter catches under your arm form daggers or spotter turns sideways and you fall backwards. After you feel comfortable try jump back.
Warm Up & Stretch. It's important that you warm-up and stretch before you do a back handspring or you are putting yourself in serious risk for getting an injury. The most important parts of your body that you should stretch are your back and your wrists. To stretch your back start with bridges and then do a feel backbends. After each backbend-sit down on the floor, tuck your knees into your chest and roll back and forward without letting go of knees. You can also do the seal stretch-lay on tummy and push up with your arms and look at the ceiling. Stretch your wrist out: interlock finger and roll your hands, knee on floor and push wrist on the floor, palms up, palms down, finger facing out and rock side to side. Roll wrist clockwise and counterclockwise. These are only a few ways.
Things to keep in mind when you learning your back handspring: make sure your arms are glued to your ear, your hands are under your shoulder, you need to need to jump back and slight up, squeeze your thighs point your toes, don't get into the habit of throwing your head back (it's hard to break that, try no to look over your shoulders (think wall in front, ceiling, wall in back), if you point your toes and reach long this will help you have a long and beautiful back handspring with straight legs, pointed toes and perfect position. Remember back handspring don't come over night-practice and set goals for yourself.
Thanks
Yolanda
info@YoYoElastiCheer.com
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