A back handspring is a staple of athletic tricks. It looks cool and proves just how athletic a person is. One of the best places to try a back handspring is a trampoline. Whether it’s your first time doing a back handspring or eightieth, it’s intimidating doing it on a bouncy surface. How do you do a back handspring on a trampoline?
Do a back handspring by practicing the grounded arch, airborne arch, and hand swing first. Once you know how to give yourself the right momentum, get a spotter if you need one. Swing your arms forward and stretch into a bridge as you leap, land on your hands, and bounce back to standing.
If you’re interested in learning how to do a back handspring on a trampoline, you’ve come to the right place. The guide will take you through every step of the process and provide other vital information about this exciting trick. It might seem scary at first, but it won’t take long to master the back handspring.
Everyone wants to learn a new trick in an instant. It seems simple – flip over and bounce right back up on your feet. However, it’s a whole new world on a trampoline. It also takes time to learn if you don’t have many hours in your day and have no tumbling experience off the trampoline.
On average, it will take six to twelve months to master a back handspring on a trampoline. That time will vary based on the following:
- Whether or not you have an instructor or spotter
- Your gymnastics experience level
- How many hours a day you work at it
- Your age and general flexibility
It may take less than six months or longer than twelve.
The most critical thing to remember is patience. You aren’t going to master it on your first go. Take your time, praise yourself for the little wins, and push forward.
The best way to spot a back handspring is to stand next to the person. Place your arm, bent, with your forearm at the small of their back. With your free arm, steady the arm that is closest to you.
As they go through with the flip, support them. Once in the handstand position, move your hands up to their legs. Help them finish and flip up the right way. It will take practice to perfect spotting, too.
Here’s a great video showing drills to help you prepare for the back handspring:
The best way to silence a fear of a back handspring is to take it slow. Go through the motion without flipping first, then try the trip on a soft surface before moving to a trampoline. Get a spotter to make sure you are safe.
Practice makes perfect, and that includes being afraid. The more confident you are in your ability, the easier it will be to do it without worry
Now that we’ve discussed details surrounding back handsprings, let’s talk about how you can perform one. It takes a few steps and a lot of practice to become comfortable with the trick, but it’s worth it.
- Get a spotter
- Practice arch variations and hand swing
- Prepare for the rebound
- Put it all together
Once you’ve done these steps enough times, you will feel more confident.
Let’s talk more about each step in the back handspring process. The more you know about the intricacies of this trick, the easier it will be to pull it off the next time you find yourself on a trampoline.
Before starting the process, get a spotter if you need one. They will serve as a layer of protection and keep you safe from harm. If they have experience with gymnastics, they can also guide you through the motions.
Make sure your spotter is someone you can trust. Once they are there, start with the basics before flipping.
First, practice arch variations and prepare the hand swing. These are the basic motions of the back handspring.
Here are some things to practice before completing the entire process:
- Grounded arch: This position is essentially a bridge. Lie on your back and push yourself up with your stomach pushed into the air.
- Airborne arch: Try the airborne version, throwing yourself backward gently.
- Hand swing: Practice the hand swing. Squat, leaning forward, and put your arms straight behind your back. Swing them and bring your body back as they shift for additional momentum.
These will give you the right momentum and body position for the back handspring.
Once you have the basic motions, it’s time to get ready for the last part of the handspring. A trampoline will cause significant rebound thanks to the surface tension.
When you perform a back handspring on a trampoline, there will be a rebound when you hit the mat. Practice jumping a few times to analyze how high you go and where you land when you bounce.
If you’re not careful, a rebound could hurt you. Ensure you have padding around your trampoline and a net if possible.
Now that you have all the components of the back handspring, it’s time to put them all together. Get your spotter in the ideal position and try it out.
Place your arms back, swing them forward, and stretch them into the bridge as you leap. Land on your hands, then bounce right back into a standing position! It’s okay if everything doesn’t go to plan the first time you try.
Once you have a basic idea of the back handspring process, it’s time to practice. The more you practice, the easier it will be to do a back handspring on your trampoline.
Once you’ve mastered the back handspring, next you can try the back flip. Check out our article How To Do A Backflip On A Trampoline Guide.
Don’t get frustrated if it takes longer than you think to master the trick. In time, you’ll have an incredible movement to show off to your friends.