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Standing Back Handspring Drills (Floor Exercise)

Standing Back Handspring Drills is an intermediate-level floor exercise drill that works on body alignment, shoulder angle, set angle and snap down. Drills specifically for the standing back handspring (no roundoff) — building the sit, jump, and arch from standing.

Quick facts

Event
Floor Exercise
Difficulty
intermediate
Equipment
stacked mats, barrel, mat, coach spot
Time per round
about 7 minutes
Muscles
Quadriceps, Shoulders, Core, Triceps, Calves, Lower Back

How to do Standing Back Handspring Drills

  1. Sit and Jump Drill

    Stand with arms up, sit back as if into a chair until you would fall, then jump up and back onto a stacked mat, landing on your back. 10 reps.

    Cues: Sit back, knees behind toes · Arms swing down then up · Jump up and back

  2. Standing BHS onto Stacked Mats with Spot

    With a coach spotting, perform the standing back handspring onto stacked mats. 10 reps.

    Cues: Sit, swing, jump · Head neutral · Push through the shoulders

  3. Standing BHS over a Barrel with Spot

    Perform the standing back handspring over a barrel or octagon with a coach spotting to guide the arch and hand placement. 8 reps.

    Cues: Reach back · Hands flat, arms straight · Snap the feet down

  4. Standing BHS on Floor with Spot

    Perform the standing back handspring on the floor with a coach spotting. 5 reps.

    Cues: Strong jump · Straight arms · Snap down to feet

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

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Fixing Standing Back Handspring With Corrections & Drills (For Coaches)” by AddictedToTumbling, on YouTube (opens in a new tab)

Common questions

What does Standing Back Handspring Drills help with?
Standing Back Handspring Drills targets body alignment, shoulder angle, set angle and snap down. Drills specifically for the standing back handspring (no roundoff) — building the sit, jump, and arch from standing.
What level is Standing Back Handspring Drills for?
Stickd rates Standing Back Handspring Drills as an intermediate drill. It is part of the progression for Standing Back Handspring (typically Level 5-6).

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