A front handspring is a foundational tumbling skill that involves running, hurdling, placing hands on the ground, pushing off through a handstand phase, and landing on your feet. Mastering this move requires practice, strength, flexibility, and proper technique.
Understanding the Front Handspring
Unlike a front flip (which is an aerial rotation), a front handspring involves contact with the ground using your hands as you pass through an inverted position. It's a dynamic movement combining forward momentum with a handstand push-off.
Steps to Perform a Front Handspring (One-Foot Take-Off)
According to one approach, a front handspring involves going off of one foot and landing on two feet. This method breaks down the skill into several key phases:
1. The Run and Hurdle
- Start with a run: Build moderate speed to generate momentum.
- Hurdle: Step strongly off one foot (your dominant leg usually leads) while bringing the other leg up and driving your arms forward and down. This transitions your forward momentum into the beginning of the handspring. This phase emphasizes going off of one foot.
2. Hand Placement
- As you hurdle, reach your hands towards the ground, palms flat, fingers pointing forward.
- Your hands should land shoulder-width apart, in front of your body, just after your lead foot leaves the ground.
3. The Handstand Phase and Push-Off
- As your hands make contact, your legs follow your momentum up and over your head towards a brief handstand position.
- Maintain tight body tension (core, legs, arms).
- As your legs come over, vigorously push off the ground with your shoulders and hands. This push-off generates the power needed to lift your hands and bring your body upright.
4. The Landing
- Keep your body tight as you come out of the handstand and off your hands.
- Snap your legs down towards the ground.
- Aim to land on two feet in a stable, upright position, absorbing the impact by bending your knees.
Preparatory Drills
Before attempting a full front handspring, practice fundamental drills to build strength and confidence.
- Falling into a Bridge from a Handstand: A crucial preparatory drill mentioned in the reference is practicing falling into a bridge from a handstand. This helps you get comfortable with the inverted position and learning to safely land on your back in a bridge shape if you don't rotate fully to your feet.
- Handstand Holds: Strengthen your shoulders and core.
- Lunge Falls: Practice the forward lean and hand placement.
- Handstand Step Downs: From a handstand, step one foot down at a time to the ground.
- Bridge Kickovers: From a bridge position, practice kicking one leg over to stand up.
Tips for Success
- Start Small: Practice on soft surfaces like mats or grass.
- Get a Spot: Have a qualified coach or experienced spotter assist you.
- Build Strength: Focus on exercises for shoulders, core, and legs.
- Stay Tight: A strong, tight body is essential for control and power.
- Practice Components: Work on each phase of the handspring separately before linking them together.
- Visualize: Picture yourself successfully completing the skill.
Front Handspring Phases Summary
| Phase | Action | Key Element (from reference) |
|---|---|---|
| Run and Hurdle | Build speed, transition | Going off of one foot |
| Hand Placement | Hands to ground | - |
| Handstand/Push-off | Inverted position, push away | - |
| Landing | Snap down, stand up | Landing on two feet |
Remember to progress gradually and prioritize safety when learning this skill.
