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"Steps to get over your fear of a backhandspring "

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When tumbling, a BIG step is to get over your FEAR of flipping. It happens to everyone and some have a BIGGER fear than others. Here are some progression tips to help you get over you FEAR of doing a backhandspring (assuming that you have done it before):

1.) 1st get a spotter - Get a spotter to give you a good spot as you do your backhandspring. Have them tell you what you are doing wrong and fix you technique before you move on to the next step.

2.) Exercise and condition - At the end of practicing your backhandsprings work on conditioning your body so that you can throw them easier. Do pylometrics to jump higher, do quick abs to help yourself get around, and work on handstands to give you stregnth in your shoulders (or use weights). Make sure you do each rep quick so that you are improving your power in your muscles.

3.) Multiples - Once you have your technique worked on, try doing multiple backhandprings in a row with a spot. You can do this 1 of 2 ways. You can just do a set of BH's in a row OR do a BH step up and do another (do this about 5-10 times in a row). You will become more comfortable with throwing your BH by now.

4) Trampoline - If you have access to a trampoline, try use it for your backhandsprings. You don't have to do it, but it is easy to throw by yourself and could help with your confidence.

5.) Elevated - Get a mat (triangle OR panel) OR use a semi-steep hill to do your BH off of. By being elevated you will have more height and time to get around. This will allow you to throw the BH by yourself for the 1st time (try it 1st with a spotter).

6.) Lower elevation - Once comfortable with the elevation, try to lower the elevation. If you have a panel mat stacked up then knock it down from 5 panels to 4. If you are on a steep hill, try to find a hill that is NOT so steep. Again try it will a spotter 1st, then by yourself. You should be able to eventually work your way down to ground level.

7.) Spotter on hand - Now that you are ready for ground level have a spotter stand there while you throw the BH by yourself. They should NOT be touching you in any way, but just be there for your safety.

8.) By yourself - Now you can throw it by yourself. Just make sure you have the proper instructors, spotters, and equipment on hand for your safety, and GOOD LUCK! Believe in yourself and just do it!

NOTE: Make sure you are practicing your backhandsprings in a regulated, well-equiped area with the proper staff on hand to assist you. Taking tumbling classes at a local gym is highly recommended for your safety.




     

      

 

  

 


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