ACROBATICA - Flic Flac Tutorial (How to Do a Back Handspring) 2/7

Uploaded by RiflessiCondizionati on 21.01.2011

BACK-HANDSPRING TUTORIAL 2 theory – technique – teaching
Hi, guys! Today I'll show you a back-handspring tutorial.
It's an acrobatic movement used both in gymnastics and martial arts.
I split this tutorial in parts for 2 reasons: the 1st being that I didn't want to do a
looong 20 min video that you'd have to watch in its entirety.
But mainly I divided it so that every part will have its title and you may watch only the ones that interest you.
I tried to make this as simple as possible, avoiding those exercise that require the use of gimmicks such as springboards, mattresses,
trampolines and others only found in gymnastic schools.
So, what's a back-handspring? It's a rotation around the transversal axis of the body.
The one that slices our body into an upper part and a lower part.
So, a rotation around the transversal axis, passing by the handstand position.
It has 2 aerial phases: one before touching the floor with your hands and the other between the handstand and the landing.
In the first one, the body is arched, while in the second it's as straight as possible.
How do you execute it? There are 2 main ways: from standing and after a roundoff.
The roundoff is a particular type of cartwheel. If you want to learn how to do it, click here.
As soon as I make a roundoff tutorial, you will see a link that will send you there.
Ok, now let's see the back-handspring technique in details.
From a standing positions, with your arms in front of you, slightly unbalance yourself backwards.
The upper body goes back a little earlier, the back is arched and the legs are bent, with the knees slightly behind the toes.
From there, launch yourself back with your arms while pushing and extending your legs.
After the aerial phase, touch the floor with your hands and your body in an arched position.
Don't go too far away during the aerial phase or you will compromise the rotation.
Keep your head between your shoulders and try to arrive into a position similar to a handstand.
From there, execute a "corbette", the second aerial phase.
When your feet touch the floor, your shoulders should be in line with them and your back should be kept curved.
You should land in about the same stance you started from, in order to
be able to do consecutive back-handsprings, or other chained movements.
In order to learn this move, spotting is important.
I'll show you how to spot in the following tutorials,
along with some other exercises to learn the technique better.
While spotting, the spotter is just as important as the one executing the drill, so I will give some "spotter advice" as well.
To do the back-handspring, you need some technical and acrobatic prerequisites.
First, you need a bridge.
If you need to learn it, here are the links for the bridge tutorial. It's divided in 2 videos.
Then, you need a handstand, since the back-handspring passes by the handstand.
So these are various handstand tutorials I made.
Also, you should pay attention to the speed of execution and the corbette, which is the 2nd aerial phase.
I will explain it in details in the following tutorials.
As far as conditioning goes, you should have enough flexibility in your shoulder joint, enough strength in your arms
and enough body control, then you can do the specific exercises for the back-handspring.
So, hope you liked the tutorial. In this last part I'll show you some exercises often used in the gymnastic environment.
If you are not interested, click here and go to the 2nd part of the tutorial.
For starters, you can do the same thing, but without the aerial phases: from standing, do a back bridge keeping your abs thight.
Then, push with your legs and go into the handstand position, then stand back up. This is a pic that shows you the movement.
The 2nd exercise consist in jumping backwards over a pile of mattresses, in the candle position.
The 3rd exercise is the back-handspring from a mini-trampoline, arriving into the handstand also over a pile of mattresses.
The 4th exercise is identical to the 3rd, but executed from a spring, with a shorter pile of mattresses.
The 5th is used to perfect the last part of the back-handsrping: the corbette.
Execute it from a mini-trampoline, landing in standing position.
As a last exercise, to strengthen the pushing action, you can do it going uphill.
Landing with your hands on a slightly raised plane and your feet on another.
So, these were some exercises you can do if you have the tools. They don't need to
be done in this order and they are not the only ones you can do. There are many others.
Hope you liked the tutorial. If you want to see the rest of it, click here.
See you in the next video!