Connecting Two Back Handsprings: Technique, Drills, and Safety

How do you connect two back handsprings?

Connecting two back handsprings seamlessly relies on precise timing, efficient rebound mechanics, and maintaining a continuous flow of momentum from the completion of the first skill directly into the initiation of the second, minimizing any pause or loss of power.

Understanding the Connected Back Handspring

Connecting two back handsprings, often referred to as a "series" or "combination" in gymnastics and tumbling, is a fundamental progression from the isolated skill. It demands not just the ability to execute a single back handspring proficiently, but also the capacity to absorb and redirect kinetic energy efficiently. This dynamic sequence is crucial for building more complex tumbling passes and requires a deep understanding of momentum transfer and body control.

Prerequisites for Success

Before attempting to connect back handsprings, mastery of several foundational elements is non-negotiable for safety and efficacy:

• Proficient Single Back Handspring: The athlete must be able to execute a back handspring with consistent form, power, and landing stability, without a spot. This includes a strong hurdle/set, powerful arm swing, aggressive hip drive, solid hand placement, tight body shape through the handstand phase, and a controlled, upright landing.
• Strong Core Stability: Essential for maintaining a hollow body position and preventing arching or piking, which can lead to energy leaks.
• Adequate Shoulder and Wrist Strength: To support body weight and absorb impact during the handstand phase and push-off.
• Hip Flexor and Hamstring Flexibility: To achieve the necessary range of motion for a powerful set and a compact landing.
• Proprioception and Spatial Awareness: The ability to know where one's body is in space, crucial for consistent hand and foot placement.

The Biomechanical Link: Momentum Transfer and Rebound

The key to connecting back handsprings lies in the transition phase – specifically, the rebound from the first back handspring into the setup for the second. This is not about stopping and restarting; it's about a continuous, elastic transfer of energy.

• The Landing of the First Back Handspring: As the athlete lands the first back handspring, the objective is not to stop, but to immediately absorb the landing force by slightly bending the knees and hips, then explosively extending them. This phase is critical for generating the upward and backward momentum needed for the next skill.
• The Rebound: Immediately upon landing the first back handspring, the arms should swing forcefully upwards and backwards, simultaneously with the powerful extension of the hips and knees. This "rebound" action should be aggressive and direct, propelling the body back into the set position for the next handspring.
  • Arm Drive: The arms act as levers, initiating the backward rotation and contributing significantly to vertical lift. They should swing past the ears and reach for the ceiling as the body extends.
  • Hip Drive: The hips must be driven powerfully upwards and backwards. This is the primary engine for the skill, creating the necessary angular momentum.
  • Foot Push: The feet push off the ground with maximum force, contributing to the vertical component of the rebound.
• Minimizing Ground Contact Time: The less time spent on the ground between the two handsprings, the more efficiently momentum is preserved. This requires a quick, reactive push-off.
• Maintaining Body Tension: A tight, hollow body throughout the entire sequence prevents energy dissipation and ensures efficient transfer of force. Any looseness, especially in the core or shoulders, will cause a "break" in the kinetic chain.

Key Drills and Progression

Developing the connected back handspring requires a systematic approach:

• Rebound Drills: Practice landing a back handspring and immediately rebounding upwards and backwards without moving forward or stopping. Focus on the powerful arm swing and hip drive.
• Handstand Snap Downs to Rebound: From a handstand, snap down to the feet and immediately rebound upwards. This teaches the powerful leg and hip extension required for the rebound phase.
• Back Handspring to Rebound Over an Obstacle: Execute a back handspring, land, and immediately rebound over a low mat or obstacle placed a short distance behind the landing spot. This encourages a strong backward push.
• Connected Rebound onto a Higher Surface: Perform a back handspring, land, and rebound onto a stacked mat or panel mat. This helps develop the vertical power needed for the second handspring.
• Spotted Connected Handsprings: With a qualified spotter, practice the full connection, focusing on the seamless transition. The spotter can provide assistance with the rebound and the initiation of the second handspring.
• Visualizing the Flow: Mental rehearsal of the continuous motion, emphasizing the immediate rebound and powerful arm/hip drive.

Common Errors and Corrections

• Pausing Between Handsprings:
  • Correction: Emphasize immediate rebound upon landing. Drills focusing on minimizing ground contact time. Verbal cues like "land-go!"
• Loss of Height/Power on the Second Handspring:
  • Correction: Focus on the aggressive arm swing and powerful hip drive during the rebound. Ensure the arms reach fully overhead before initiating the second handspring.
• Landing Too Far Forward or Backwards:
  • Correction: Adjust the initial set for the second handspring. If landing too far forward, the rebound might be too vertical; if too far backward, the set might be too low.
• Arched Back or Piking:
  • Correction: Reinforce core engagement and a hollow body position throughout the entire sequence. Drills like hollow holds and plank variations.
• Bent Arms on Handstand:
  • Correction: Strengthen shoulders and triceps. Practice straight-arm handstand holds and push-ups.

Supplementary Strength and Conditioning

To support the demands of connected back handsprings, specific strength and conditioning are vital:

• Plyometrics: Box jumps, depth jumps, broad jumps to enhance explosive power in the legs and hips.
• Core Strength: Hollow body holds, planks, V-ups to maintain body tension and stability.
• Shoulder Stability and Strength: Handstand holds, push-ups, overhead presses to support the handstand phase and powerful arm swing.
• Hip Power: Glute bridges, kettlebell swings, broad jumps to improve hip extension force.
• Flexibility: Regular stretching for hip flexors, hamstrings, and shoulders to ensure optimal range of motion.

Safety Considerations and Spotting

Due to the dynamic and inverted nature of back handsprings, safety is paramount:

• Qualified Coaching: Always learn and practice connected back handsprings under the direct supervision of a certified gymnastics or tumbling coach.
• Progressive Training: Never rush the progression. Master each prerequisite skill before moving to the next.
• Appropriate Landing Surfaces: Utilize spring floors, foam pits, or thick landing mats.
• Effective Spotting: A knowledgeable spotter can assist with the rebound, provide support during the handstand phase of the second handspring, and help ensure a safe landing. Spotting should focus on guiding the athlete's hips and providing upward assistance.
• Warm-Up and Cool-Down: Thorough dynamic warm-ups prepare the muscles and joints, while static stretching post-training aids recovery.

Connecting two back handsprings is a testament to an athlete's physical prowess and technical precision. By understanding the underlying biomechanics, diligently practicing the prerequisites, and focusing on the continuous flow of momentum, athletes can master this challenging yet rewarding skill.