Handspring is an acrobatic element initiated by a jump. Already during the jump, the body is leaning forward and the hands are reaching the mat far in front of the leg; the arms are in line with the torso. At the same time, one lower limb makes a quick swing followed by a take-off from the other lower limb. During the handstand, the upper limbs are actively pushing off, they should contact the mat for a short time. After their rebound, the flight phase occurs, in which the body is flexed and stiffened, the head in extension, the arms staying upright. The landing may be on one or both feet.

View of the practitioner

After gaining initial speed, the tight body leans forward with an active swing of one lower limb. Together, the moment of inertia from the jump, the moment of force of the swinging leg, and the moment of force as the leg takes-off the floor give the body rotation. Landing the hand to the floor at an acute angle, that is, far in front of the take-off leg, is a condition for converting the horizontal velocity to vertical velocity, which is necessary for the following flight phase. In the flight phase, the body extends slightly back, which reduces the moment of inertia and therefore increases the angular velocity of rotation.

• Head flexion at the moment when the hands reach the mat.
• Close hands placement to the take-off leg.
• Slow leg swing.
• Head flexion and related hip flexion during the flight phase.

• Physical preparation 1

  Flexibility in the shoulder joint is essential. We can practice in a forward bend with hand support.

• Physical preparation 2

  We also increase flexibility in the shoulder joint by exercising in pairs back to back.

• Physical preparation 3

  We develop spinal flexibility, which can be verified by performing a bridge.

• Physical preparation 4

  Furthermore, hip flexibility within the antero-posterior extension is important. Static stretching is appropriate.

• Physical preparation 5

  Dynamic stretching is important too.

• Physical preparation 6

  Include exercises focused on wrist and shoulder work without elbow flexion.

• Drill 1

  We begin the drill with accelerated transition to handstand against the wall. This is also useful for fixing the shoulders at the moment of reaching the mat.

• Drill 2

  The work of the upper limbs is practised in the basic form at the wall, for the advanced athletes in handstand. These exercises are based on wrist and shoulder work without elbow flexion.

• Drill 3

  We practise the landing phase at the wall.

• Drill 4

  We then practise the handspring from an elevated platform with assistance. We gradually lower the area height and limit the assistance. A gymnastics cylinder mat can also be used for training.

We then practise the handspring from an elevated platform with assistance. We gradually lower the area height and limit the assistance. A gymnastics cylinder mat can also be used for training.