How to learn a back handspring on trampoline?

Learning a back handspring on a trampoline involves mastering several foundational skills and progressively combining them with proper technique and safety. The trampoline's bounce makes it an excellent environment to practice the timing and body awareness required for this dynamic skill.

Prerequisites for a Trampoline Back Handspring

Before attempting a back handspring, ensure you have a solid grasp of these basic skills and safety principles:

Safety Essentials

Spotter: Always have an experienced spotter when learning new skills.
Supervision: Perform on a trampoline under adult supervision.
Clear Area: Ensure the trampoline area is clear of obstacles.
Warm-up: Always warm up your muscles, especially your back, shoulders, and legs, before training.
Proper Attire: Wear comfortable athletic clothing that allows for full range of motion.

Core Skills

Backward Roll: You should be able to perform a controlled backward roll.
Bridge/Backbend: Being able to hold a bridge or backbend demonstrates sufficient back flexibility.
Handstand: A strong handstand hold is crucial for body control and balance upside down.
Trampoline Bouncing: Confidence and control while bouncing on a trampoline.

Step-by-Step Guide to Learning a Back Handspring

Here’s a structured approach to learning a back handspring, broken down into manageable drills and progressions.

1. Warm-up and Body Awareness Drills

Start by preparing your body and getting comfortable with backward motion.

Front Hurdle and Roll:
1. Perform a small jump, bringing your knees up slightly as if clearing a low hurdle.
2. As you land, immediately roll onto your back, keeping your body tucked.
3. Practice this motion several times to get accustomed to the feeling of going backward and using the trampoline's rebound to assist your roll. This helps with the initial backward momentum.

2. Backward Motion and Inversion Drills

These drills build confidence and muscle memory for going upside down.

Back Drop:
1. Start by bouncing gently.
2. On an upward bounce, tuck your knees towards your chest and land flat on your back, keeping your chin tucked.
3. Use the rebound to stand back up. This teaches you to land safely on your back and use the bounce.
Back Drop to Handstand:
1. Perform a back drop.
2. As you rebound from your back, use your arms to push off the trampoline and kick your legs over into a brief handstand.
3. Push through your shoulders to stand back up. This drill connects the backward motion with the handstand phase.

3. Mastering the "Push-Off" and Landing Phase

This focuses on the crucial power and control needed at the end of the skill.

Push Up into a Handstand (from your back/sitting):
1. Sit on the trampoline, or lie on your back.
2. Practice pushing off your hands and shoulders to launch yourself up into a handstand position.
3. From the handstand, actively push through your shoulders and arms to rebound back onto your feet.
4. Repeat this several times. This drill isolates the powerful push from your hands and the controlled landing phase, which is the "end of the back handspring." It teaches you to absorb the impact and spring back to your feet, mimicking the final part of the back handspring.

4. Back Handspring Specific Drills

These combine the previous elements into more fluid movements.

Backward Fall (Seat Drop Back Handspring):
1. Start from a standing position.
2. Sit down into a seat drop, then immediately throw your arms up and back, allowing your body to fall backward.
3. As your hands touch the trampoline, push off firmly, arching your back, and snapping your legs over into a handstand shape.
4. Practice pushing through the handstand to stand up, similar to the "push up into a handstand" drill.
Candlestick Back Handspring:
1. Perform a candlestick (lying on your back, pushing your hips up with straight legs towards the ceiling).
2. From the candlestick, powerfully push off your hands and arch your back, snapping your legs over into a handstand, then rebound to your feet.
Backward Jump and Arm Throw:
1. Stand with feet shoulder-width apart, arms by your ears.
2. Take a small hop backward, simultaneously swinging your arms down and then powerfully back and up over your head.
3. Focus on sitting back as you jump, as if sitting into a chair, rather than just falling. This helps generate the correct backward momentum.

5. Attempting the Full Back Handspring

Once you feel confident with all the drills and have a spotter:

Starting Position: Stand tall at the edge of the trampoline, arms up by your ears, feet shoulder-width apart.
Sit Back and Jump: Bend your knees slightly, then powerfully "sit" back as if into an imaginary chair, simultaneously throwing your arms down and back behind you.
Arch and Snap: As your hands reach the trampoline, push off with your legs, arch your back, and snap your legs over your head. Keep your arms straight and push through your shoulders.
Handstand Position: Aim for a brief handstand position with straight arms and legs.
Rebound to Feet: As your feet come over, actively push off the trampoline with your hands and shoulders, keeping your eyes on your hands initially, then bringing your head up to spot your landing. Use the bounce to land softly on your feet, arms up.

Key Tips for Success

Keep Arms Straight: Your arms must remain straight throughout the entire skill.
Look for Your Hands: As you go over, look for the spot where your hands will land.
Power from Legs: Generate most of your power from your legs and hips, not just your arms.
Arch Your Back: A controlled arch is necessary to get your legs over effectively.
Practice Consistently: Regular practice of drills and the full skill will build strength and confidence.
Video Yourself: Watching videos of yourself can help identify areas for improvement.

Common Mistakes to Avoid

Bending Arms: This will cause you to collapse.
Not Sitting Back: Jumping straight up instead of back will prevent you from getting into the correct position.
Lack of Arch: A stiff body will make it hard to get over.
Looking Down Too Early: Keep your head neutral or slightly back until your hands are on the trampoline.

Transitioning to the Floor (Advanced)

Once you've mastered the back handspring on the trampoline, transitioning to the floor requires even more strength and power. Start by practicing on a softer surface like a mat, and gradually move to harder surfaces. The trampoline builds the technique and timing; the floor demands the raw power.

Drill	Focus	Purpose
Front Hurdle and Roll	Backward momentum, body awareness	Prepares for initial backward movement.
Back Drop	Landing on back, using rebound	Comfort with backward motion and trampoline bounce.
Back Drop to Handstand	Connecting backward motion to inversion	Links the initial fall to the handstand shape.
Push Up into Handstand	Power from hands, rebounding to feet	Isolates the powerful push and upright landing phase.
Backward Fall/Seat Drop BH	Initiating the skill, arm throw, hand placement	Builds confidence with the complete backward motion and hand contact.

For further guidance on trampoline safety, consult resources like the American Academy of Pediatrics on trampoline safety.