To get a roundoff back handspring, you need to seamlessly combine the momentum and power from a roundoff directly into the explosive launch of a back handspring, ensuring a strong connection and proper body alignment between the two skills.
Understanding the Skill
A roundoff back handspring is a fundamental and dynamic tumbling pass in gymnastics, cheerleading, and acrobatics. It involves performing a roundoff to generate backward momentum, immediately followed by a back handspring to continue the energy backward and upward. This combination is a building block for more advanced tumbling passes like full twists and layouts.
Essential Prerequisites
Before attempting a roundoff back handspring, it's crucial to have mastered the individual components and possess sufficient strength and body awareness.
- Solid Roundoff:
- A powerful, controlled roundoff that finishes with a strong rebound.
- Lands with feet together, pushing off the ground with force.
- Understanding of the block from the hands.
- Consistent Back Handspring:
- Ability to perform a back handspring safely and consistently, both spotted and unspotted.
- Proper arm swing, set, and quick hand placement.
- Confidence in landing on your feet.
- Core Strength: Essential for maintaining body shape and control.
- Leg Power: For the explosive push-off in both skills.
- Spatial Awareness: Knowing where your body is in the air.
Step-by-Step Breakdown
The key to a successful roundoff back handspring lies in the seamless transition and maintaining momentum.
1. The Roundoff Setup
- Approach: Begin with a short run or a few steps to build momentum.
- Cartwheel Entry: As you approach, perform a cartwheel-like entry, placing your hands on the ground one after the other. Your body should turn 90 degrees as your hands connect with the floor.
- Hand Placement: Place hands shoulder-width apart, fingers pointing towards your take-off foot.
- Leg Drive: Kick your first leg over, followed by your second leg, bringing both legs together as they pass over your head.
- Block: Push forcefully through your shoulders and arms off the ground. This block is critical for generating height and a strong rebound.
- Land Together: Land with your feet together, directly under your hips, and in a slight squat ready to rebound. Your chest should be up, and your gaze forward.
2. The Crucial Connection and Rebound
This is where the magic happens and where the roundoff transitions directly into the back handspring.
- Immediate Rebound: As soon as your feet land from the roundoff, you must immediately rebound backward and upward. There should be no pause.
- Arm Connection: As you rebound from the roundoff, your arms will naturally be positioned for the back handspring. Out of the roundoff, your hands will be roughly at a 90-degree angle (or slightly bent, ready to drive up). This natural arm position helps connect the momentum and power.
- Aggressive Set: Drive your arms up and back overhead simultaneously with your rebound. This "set" is vital for initiating the backward motion of the back handspring and achieving the necessary height. Think of it as pushing the floor away and reaching for the ceiling, then immediately reaching back.
- Chest Up, Eyes Forward: Maintain an open chest and keep your eyes focused on a spot slightly above eye level in front of you as you set. This prevents you from tucking prematurely.
3. The Back Handspring Execution
From the strong set, you will now perform your back handspring.
- Sitting Back: As your arms reach back, slightly "sit" your hips back as if you are reaching for a chair behind you. This helps tilt your body into the handspring.
- Arm and Head Drive: Continue to drive your arms back powerfully, allowing your head to follow naturally. Your hands should quickly reach for the floor behind you.
- Hand Placement: Place your hands on the floor shoulder-width apart, fingers pointing backward.
- Leg Snap: Once your hands are on the floor, snap your legs aggressively over your head. Keep your legs straight and together, and point your toes.
- Push Through Shoulders: Push through your shoulders and arms, blocking off the floor to gain height and rotate over.
- Rebound Landing: Look for the floor, bring your feet together, and land softly in a slight squat, ready for the next skill (or to stick the landing!).
Key Tips for Success
- Maintain Momentum: The most critical aspect is to avoid any pauses between the roundoff and the back handspring. It should flow as one continuous movement.
- Powerful Block: A strong block from the roundoff is crucial for generating the height and time needed to set for the back handspring.
- Aggressive Set: Don't be shy with your set for the back handspring. Really drive those arms up and back.
- Trust Your Hands: Be confident in quickly placing your hands on the floor for the back handspring.
- Tight Body Shape: Keep your core engaged, legs straight, and toes pointed throughout the entire skill for control and power.
Common Challenges and Solutions
| Challenge | Solution |
|---|---|
| Pausing after roundoff | Focus on immediate rebound drills. Use a rebounder or mini-tramp. Practice "roundoff, rebound, set." |
| Lack of height/power | Strengthen leg and core muscles. Emphasize a powerful block in the roundoff and an aggressive set for the back handspring. |
| Difficulty connecting arms | Practice roundoff to a strong vertical jump with arms overhead. Focus on the natural 90-degree arm position out of the roundoff. |
| Bent legs/pike in back handspring | Core strengthening, flexibility drills, and drills focusing on keeping legs straight and together during the snap. |
| Landing off-balance | Work on sticking the landing of individual back handsprings. Focus on spotting and looking for the floor. |
Safety and Progression
- Professional Coaching: Always learn and practice this skill under the supervision of a qualified gymnastics or tumbling coach.
- Spotting: Utilize proper spotting techniques until you are consistently landing the skill safely.
- Matting: Use appropriate safety matting, such as sting mats or panel mats, to cushion landings.
- Build Confidence: Progress gradually. Start with drills that isolate parts of the skill before putting it all together.
Practice Drills
- Roundoff to Rebound: Focus solely on a powerful roundoff followed by an immediate, high vertical rebound.
- Roundoff to High Jump: After the roundoff, rebound and jump as high as you can, swinging your arms up strongly.
- Back Handspring Drills: Continue to practice individual back handsprings, focusing on the set and quick hand placement.
- Wall Back Handsprings: For understanding the backward motion and hand placement.
- Spotting Drills: Practice the entire skill with a spotter to build confidence in the connection.
