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Back Handspring and Walkover Book

"Gymnastics Drills and Conditioning for the Walkover, Limber, and Back Handspring"

by Karen M. Goeller    Published 2004 / 59 Pages / 6" x 9" / Soft Cover

ISBN: 978-1-4116-1160-3 (Old ISBN: 1-4116-1160-8)

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Mark Gebhard

 Every female gymnast will need Dynamic Tumbling Passes and a Strong Flight Series!

Teach them correctly the first time with these drills and conditioning exercises!

These drills break down the back handspring and walkover into progressions and easy to understand body positions. We have published both sets of drills in one book because it is imperative that the gymnast master walkovers and limbers prior to learning the back handspring.

Once mastered, a good back handspring can become efficient enough to use as a transition or springboard for more difficult skills!

Back Handspring Drills Section

Gymnasts must master this skill fairly early on their career because the back handspring is in the compulsory routines. Back handsprings have been in the compulsory routines for many years. The author has written and illustrated this book because she seen too many young gymnasts land on their heads at gymnastics competitions because they did not learn the back handspring correctly and they certainly were not ready to safely perform this skill alone, especially during competition!

She has also seen too many optional level gymnasts perform a back handspring on balance beam so inefficiently that they seemingly bounce off their heads to return to their feet. This is often caused by poor shoulder flexibility, poor timing, or poor body position. This is DANGEROUS and should be avoided. An poort back handspring can be corrected over time by learning these drills and performing them frequently and consistently. With these gymnasts you can use the drills in this book as a warm up for their muscles and this will ease the tension that some gymnasts feel when retraining a skill. After performing these drills correctly their muscles will become accustomed to forming the correct shapes and movements in the correct sequence. Having them perform the walkover drills will increase their shoulder flexibility and therefore will increase the safety and efficiency of the back handspring as well.

These drills help the gymnast learn the correct positioning and timing of the shoulders and core muscles for a safe and efficient back handspring. Don't let your gymnasts land on their heads anymore! Retrain the skill with the gymnasts who have not performed this skill efficiently and teach the new gymnasts the back handspring with these drills in order to prevent this dangerous situation. Your gymnasts and their parents will thank you when they see safe back handsprings being performed!

The author's recipe for a great back handspring is now available in a book!

This book includes drills that  literally break down the skill into progressions and easy to understand body positions.

These drills were used in Karen’s gymnastics club to help produce several successful gymnasts, including NY State Champions and National TOPS Team Athletes.

As the owner of a gymnastics club for ten years and a coach for 25, Karen has spent thousands of hours coaching.  

After performing these drills frequently and consistently the gymnast should become accustomed to forming the correct body shapes for a good back handspring. The gymnast will also know the exact sequence of muscle contractions necessary for a great back handspring which will be useful in tumbling passes and flight series on balance beam. With frequent and consistent training the gymnast should develop very strong and efficient back handsprings, useful for advanced tumbling passes on floor exercise and flight series on balance beam. Once mastered, a good back handspring can become efficient enough to use as a transition or springboard for more difficult skills such as a back tuck, twisting flips, and possibly even a double back!

Reinforce the the correct technique for great skill development, safety, and success!

Walkover\Limber Drills Section

The Walkover\Limber book and poster are loaded with drills designed to help with body positions for front and back walkovers. Many should be used for front and back limbers as well.

Some of these drills should help the gymnast who is still afraid to reach back on their own because the drills allow those gymnasts to progress one step at a time. Other drills help the athlete understand the shoulder movements. A few help with flexibility and basic strength for the upper body.

If these drills are performed correctly and with enough frequency your gymnast should feel more confident reaching back and learn how to pass through vertical for walkovers more precisely. This should lead to the performance of beautiful walkovers for floor exercise and balance beam.

Besides learning the actual walkover, more advanced gymnasts can benefit greatly from these drills when used as flexibility training. Having them perform the walkover drills will increase their shoulder flexibility and therefore will increase the safety and efficiency of the back handspring as well. There are a few stretches for hip flexors and shoulders. Some coaches instruct their advanced gymnasts to use the shoulder drills as a stretching exercise prior to performing their flight series on balance beam in order to stretch their upper body and help prevent injury.

These drills were used in Karen’s gymnastics club by the coaches, including a professional dancer and choreographer to help produce Successful Level 1-10 Gymnasts, NY State Champions, and National TOPS Team Athletes.

About Author

Published 2004 / 59 Pages / 6" x 9" / Soft Cover

ISBN: 978-1-4116-1160-3 (Old ISBN: 1-4116-1160-8)

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