Performing a standard backflip typically involves rotation without using your hands for support during the flip itself. The reference you provided, however, discusses a "One Handed Back-Handspring" and notes its relevance to a "backyard backflip". These are distinct skills in tumbling and acrobatics.
While a conventional backflip (like a tuck, pike, or layout) is executed purely through jumping force and body control for rotation in the air, a back-handspring is a dynamic skill involving a push-off from the feet, a rapid transition through a handstand phase with hand support, and then pushing off the hands to land back on the feet. A one-handed back-handspring performs this handstand phase using only one hand.
According to the reference from the video titled "How to: One Handed Back-Handspring", the one-handed back-handspring is considered the "best move out there" for the "backyard backflip". This suggests it may be valuable for building strength, coordination, or comfort with backward motion, or possibly as a prerequisite or related skill in a training progression, rather than being a technique for adding a hand to a backflip rotation.
Attempting to perform a backflip rotation while using one hand on the ground during the flip is not a standard or recognized tumbling skill and could be very dangerous without proper training and spotting. The skill described in the reference is specifically the one-handed back-handspring.
The one-handed back-handspring is an advanced tumbling skill built upon the foundation of a solid two-handed back-handspring. It requires significant strength, balance, control, and confidence.
Key Differences: Backflip vs. One-Handed Back-Handspring
| Feature | Backflip (Tuck/Pike/Layout) | One-Handed Back-Handspring |
|---|---|---|
| Hand Usage | No hand support used during the flip/rotation in the air. | One hand is used for support during the handstand transition phase. |
| Skill Type | Aerial rotation/flip. | Hand-supported transitional tumbling skill. |
| Initiation | Upward jump with backward rotation. | Backward jump/push-off into hand support. |
| Progression | Often follows tuck, then pike/layout, built on standing back tucks, jumps. | Requires mastery of two-handed back-handspring. |
How to Approach Learning the One-Handed Back-Handspring (Based on Tumbling Principles)
Since the reference highlights the skill but doesn't provide specific steps within the snippet, here's a general approach based on how such skills are typically learned:
- Master the Two-Handed Back-Handspring: Before attempting a one-handed version, you must have a consistent, powerful, and safe two-handed back-handspring on various surfaces.
- Develop Core & Shoulder Strength: Tumbling, especially hand-supported skills, demands significant strength. Focus on exercises like push-ups, handstand holds, planks, and shoulder presses.
- Practice Handstand Balance: Being comfortable and stable in a handstand, both with two hands and eventually shifting weight towards one hand, is crucial.
- Gradual Hand Reduction (Drills):
- "Pop-off" Drills: Practice pushing off with two hands but intentionally "popping" one hand off the ground briefly during the handstand phase to get used to balancing on one.
- Weighted Transitions: Practice your back-handspring motion, gradually reducing the pressure on one hand.
- Spotted Attempts: Work with a qualified coach who can spot you as you attempt to transition with less weight on one hand, eventually removing the assisting hand entirely.
- Focus on the "Punch": The initial push-off from the feet and the subsequent push from the single hand need to be powerful and well-timed to generate the necessary momentum and height.
- Maintain Body Tension: A tight, controlled body is essential throughout the movement to maintain shape and stability.
- Landing: Practice sticking the landing securely on your feet.
Important Considerations:
- Safety First: Tumbling skills, especially advanced ones like a one-handed back-handspring, carry risks. It is highly recommended to learn these techniques under the guidance of a qualified coach in a controlled environment with appropriate mats.
- Progression is Key: Do not skip steps. Ensure you have fully mastered the prerequisites before attempting more difficult variations.
- Listen to Your Body: Avoid training on tired muscles and be aware of potential injuries.
While the reference positions the one-handed back-handspring as beneficial for those working on backyard backflips, remember that the one-handed back-handspring is a skill in its own right and is performed with hand support, unlike a standard backflip.
