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)
Buy all 6 of our Gymnastics Drills and Conditioning
Books!
This
book includes drills that literally break down the skill into
progressions and easy to understand body positions.
   
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Every female gymnast needs 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 strong
enough to use as a transition or springboard for more difficult skills in a
tumbling pass.
These drills were used in Karen’s gymnastics club to help produce several
successful gymnasts, including NY State Champions and National TOPS Team
Athletes.
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. A
poor 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 the muscles will become accustomed to forming the correct
shapes and movements in the correct sequence. Having the gymnast perform the walkover
drills will increase their shoulder flexibility and therefore will increase the
safety and efficiency of the back handspring.
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!
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.
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 section in this book is 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.
Beware of imitations. Although these drills
have been edited for this book, this is the original set of back
handspring drills published in recent years. We first published the bright
laminated packs for posting on gymnastics facility walls in the year
2000.
About
Author
Published 2004 / 59 Pages / 6" x 9" / Soft Cover
ISBN: 978-1-4116-1160-3 (Old ISBN: 1-4116-1160-8)
Click here to buy now!
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