Handstand Technique & Drill Progressions

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A handstand is one of the most essential and vital steps in gymnastics, according to Ohio State College. Understanding the appropriate technique for a handstand provides a foundation for harder gymnastic abilities. The handstand position is performed on the floor, beam, vault and bar device. Drill developments can help a gymnast establish correct method, in addition to enhance muscle strength, balance and control.

Supporting Weight

Drill progressions focused on weight supporting technique must initially be addressed. A handstand utilizes upper body strength, specifically the shoulders and wrists, and the abdominal muscles for balance and control. Practice supporting weight by holding a pushup position. Extend arms and tighten up stomach muscles. Begin by holding this position for 10 seconds and gradually build up to holding for 30 seconds. An additional weight supporting drill for a handstand includes putting the body in a pike position. Stand upright and flex over with hands on the ground. Put the majority of your weight on the hands with a smaller sized amount of weight distributed in the toes. Hold this position while trying to disperse more weight to the hands.

Positioning

Learning proper positioning guides the gymnasts regarding where to put hands, feet and head. Drill developments concentrated on learning the start and finish formation assists the gymnast find out proper positioning. The start and finish development are the exact same. The gymnast stands in a right lunge with hands over the head. To practice this type, begin in the start formation and place hands on floor while raising one leg off the ground, known as a heel drive. End in the finish formation. Practice positioning by attempting three sets of 10.

Kicking

Kicking drills enable the gymnast to get point of view on how much kick is needed to thrust the body in a vertical position. The most usual mistakes with kicking is ignoring and overstating the quantity of kick required. Practice by doing donkey kicks, a little kick where all your weight is put on your hands. Ultimately, try kicking to a vertical position. If you’re having difficulty overestimating your kick, practice kicking up into a handstand position in front of a wall. Fingertips must touch the wall. The wall will stop your feet from surpassing a vertical position. Hold the handstand for one minute, as this will help you find out the best ways to adjust your body weight to improve your balance.

The Handstand

Whether you’re instructing the handstand or learning the best ways to do a handstand, combine methods from each drill to finish a strong handstand. A handstand with great technique screens vertical positioning with legs together. Hold the handstand position for a minimum of three seconds. Point toes and keep your head in line with your body to offer even more stability and balance. Avoid taking a look at the ground or your hands, as this might trigger loss of balance. Contract stomach muscles to offer control and balance when in the handstand position.