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Back Handspring Progressions: Floor Drill

Back Handspring Progressions is an intermediate-level floor exercise drill that works on body alignment, shoulder angle, set angle and bent arms. Step-by-step drills to build a powerful back handspring — sit, jump, arch, snap-down.

Quick facts

Event
Floor Exercise
Difficulty
intermediate
Equipment
barrel, stacked mats, mat, coach spot
Time per round
about 3 minutes
Muscles
Shoulders, Quadriceps, Core, Triceps, Calves, Lower Back

How to do Back Handspring Progressions

  1. Seated Back Handspring on Mat

    Sit on a stacked mat, fall backward into a back handspring. Removes the fear of going backward from standing.

    Cues: Sit and lean back · Arms drive overhead · Push through shoulders

  2. Back Handspring Over Barrel

    Standing back handspring over a barrel with coach spot. The barrel supports the arch phase.

    Cues: Sit back first · Arch over barrel · Hands to floor

  3. Back Handspring with Spot

    Full back handspring on floor with coach spotting at lower back and thighs.

    Cues: Aggressive sit-back · Arms by ears · Snap-down to feet

  4. Solo Back Handspring

    Back handspring without spot, onto stacked mats for a raised surface. Progress to floor.

    Cues: Commit fully · Drive arms · Stick the landing

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “How to do a Back Handspring with Drills That Actually Work” by GymnasticsHQ, on YouTube (opens in a new tab)

Common questions

What does Back Handspring Progressions help with?
Back Handspring Progressions targets body alignment, shoulder angle, set angle and bent arms. Step-by-step drills to build a powerful back handspring — sit, jump, arch, snap-down.
What level is Back Handspring Progressions for?
Stickd rates Back Handspring Progressions as an intermediate drill. It is part of the progression for Back Handspring (typically Level 4-5), Back Tuck (typically Level 5-6), Standing Back Handspring (typically Level 5-6) and Beam Back Handspring (typically Level 6-7).

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