Do a Double Back Handspring

Once you master a single back handspring, you are ready to learn a double back handspring. This article assumes that you have truly mastered the single back handspring; if you have not done so, you should not attempt the double as it could result in serious injury.

Steps

  1. Perfect your single back handspring.
  2. Do a back handspring, but without swinging your arms back.
  3. Jump up and down a few times and then jump into your back handspring.
  4. Make sure your arms are straight and do another back handspring.
  5. Do a back handspring, jump two times, and do another back handspring.
  6. Do a back handspring, pause, and then do another back handspring without swinging your arms back.
  7. Once you are comfortable with the above, try doing a back handspring and then immediately do another without pausing in between.



Tips

  • Do a handstand snap down into a back handspring it will give you the feel of doing two or more back handsprings.
  • Practice a couple double back handsprings on a trampoline or tumble track. If you do not have this skill on a trampoline use these skills and drills to learn.
  • Make sure you keep your arms straight when you do your back handsprings. Also before you do your double back handspring, make sure you do it on a tumble track before you try it on the floor.
  • Make sure that you have a coach or other assistant nearby who knows how to support a back handspring before you attempt it. Like most gymnastic activities, it is risky and could cause injury.
  • Always have a coach or adult near to help you and make sure that your not going to get hurt.
  • Maintain plenty of power through each back handspring.
  • It may be easier to do the double back handspring down a small incline (not too steep), on a trampoline, or on a cheese mat (a wedge mat) for more power.
  • Make sure your knees are straight when you land because if they aren't you will land down low and you may hurt your elbow.
  • Be sure that you only perform this, as well as other gymnastic activities, in an appropriate location, on a padded surface, and with help from others and/or first aid immediately available.

Warnings

  • Do not do a back handspring starting from a squatting position. Your head or neck (rather than your arms) could end up absorbing all the impact as a result.
  • Lean back! You need to jump back as well as up.
  • Serious injury, even a broken neck, can result from doing a double back handspring incorrectly. It is necessary to have great upper arm strength to avoid injury as the arms take the entire weight as well as the downward momentum of the body during the exercise.
  • DO NOT DO THIS EXERCISE OUTSIDE OF A GYM. Any type of gymnastics without the proper equipment can result in serious injury.
  • DO NOT DO THIS EXERCISE ALONE.

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Sources and Citations

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