Learning to do a handspring in gymnastics involves a sequence of specific movements building momentum and transitioning through an inverted position to land back on your feet.
Executing a front handspring requires coordinating a run-up, a powerful hurdle step, a quick hand placement, pushing off the shoulders, and opening the body to land upright. It's a fundamental tumbling skill that connects forward motion with an upside-down phase.
Breaking down the front handspring into its key components makes the learning process more manageable. Here are the essential steps:
- Short run-up: Begin with a few steps to build momentum. This initial movement generates the necessary power and speed that you will transfer into the skill. The goal is controlled acceleration, not sprinting at full speed.
- Hurdle step: Transition from your run with a hurdle step. This is a crucial link between the run and the hand placement. It involves bringing one leg forward, lifting the knee, and then stepping strongly off the other leg while beginning to lean forward.
- Reach hands towards the floor: As you step out of the hurdle, quickly reach your hands towards the tumbling surface. Your hands should be placed shoulder-width apart, fingers pointing forward. Aim to place your hands relatively close to your hurdle step.
- Swing the rear leg: While placing your hands, powerfully swing your back leg up and over your head. This leg drive helps propel your body upwards and over into the handstand position. The momentum from the swinging leg is vital for rotation.
- Push off from the shoulders: As your body passes through the handstand phase, strongly push off the floor with your shoulders. This powerful push helps lift your body away from the floor and initiates the second half of the skill, moving you towards the landing.
- Open body towards the ceiling: After pushing off, open your body by arching slightly and extending your hips and shoulders. Look towards the ceiling as you move through this phase. This action helps bring your feet underneath you for the landing.
- Land on feet: Absorb the landing by bending your knees and hips. Aim to land with your feet together, maintaining balance. The landing should be controlled and stable, completing the skill.
Mastering each step individually and then linking them together with proper technique and power is key to successfully executing a front handspring.
