Master the Roundoff Back Handspring: A Comprehensive Guide
The roundoff back handspring (RO BHS) is a staple skill in gymnastics, cheerleading, and tumbling. It’s a dynamic and impressive movement that requires a combination of strength, flexibility, coordination, and precise technique. This comprehensive guide will break down the RO BHS into manageable steps, providing detailed instructions and helpful tips to help you master this skill safely and effectively. Whether you’re a beginner just starting your tumbling journey or an experienced athlete looking to refine your technique, this guide will provide valuable insights.
Understanding the Roundoff Back Handspring
The roundoff back handspring is not a single skill but rather a sequence of interconnected movements. It essentially combines a roundoff (a cartwheel that lands with both feet together) into a back handspring (a backward somersault supported by the hands). The roundoff provides the momentum and positioning necessary to execute a powerful and controlled back handspring.
Prerequisites
Before attempting a roundoff back handspring, you should have a solid foundation in the following skills:
* **Cartwheel:** A fundamental skill for building body awareness and control.
* **Roundoff:** The core component of the RO BHS. Ensure you can perform a roundoff with proper form, landing with both feet together and your chest facing forward.
* **Back Handspring:** The back handspring requires sufficient back flexibility, shoulder strength, and the ability to snap down quickly.
* **Bridge:** Essential for back flexibility and preparing your body for the back handspring motion.
* **Handstand:** Builds shoulder strength and stability, which is crucial for supporting your weight during the handspring.
* **Standing Back Bend:** Improves flexibility and prepares you for the backward arch of the back handspring.
If you are lacking any of these prerequisites, spend time practicing and perfecting them before moving on to the RO BHS. Attempting advanced skills without a strong foundation can lead to injuries.
Step-by-Step Guide to the Roundoff Back Handspring
Now, let’s break down the RO BHS into manageable steps:
1. The Roundoff Setup and Approach
* **Starting Position:** Stand tall with your arms raised overhead, maintaining a straight body line. Engage your core and focus your gaze forward.
* **Approach:** Take a few steps forward to generate momentum. The approach should be controlled and consistent, not too fast or too slow. A rhythmic approach helps maintain balance and timing.
* **The Hurdle:** The last step before the roundoff is called the hurdle. It involves a hop onto one foot, swinging the other leg forward and up. This hop converts horizontal momentum into vertical lift, preparing you for the hand placement.
2. The Roundoff Execution
* **Hand Placement:** As you hurdle, reach forward and place your hands on the ground, one at a time. The hand placement is crucial for a successful roundoff. Your hands should be shoulder-width apart, fingers pointing slightly inward, and positioned in a straight line. Imagine drawing a line between your hands and aiming for that line.
* **Leg Split and Rotation:** As your hands make contact with the ground, split your legs into a cartwheel position. Actively push off the ground with your legs and shoulders to generate rotation and inversion. Maintain a tight core throughout the rotation to prevent wobbling and control your body.
* **Snap Down:** The most important part of the roundoff. As your legs pass over your head, actively snap them down together towards the ground. Simultaneously push strongly off your hands and bring your chest up. This powerful snap-down action provides the momentum for the back handspring.
* **Landing:** Aim to land with both feet together, your chest facing forward, and your arms raised overhead. The landing should be controlled and balanced. Practice sticking the landing by engaging your core and maintaining a strong posture.
3. Transition to the Back Handspring
* **Rebound:** Immediately after landing the roundoff, use the momentum to rebound backwards into the back handspring. The rebound should be explosive and seamless, minimizing any pause between the two skills.
* **Arm Swing:** As you rebound, swing your arms powerfully backwards and upwards. This arm swing generates additional momentum and helps lift your body into the back handspring.
* **Back Arch:** Arch your back as you swing your arms back, initiating the backward motion. Keep your core engaged to control the arch and prevent excessive strain on your lower back.
4. The Back Handspring Execution
* **Hand Placement (Again):** As you arch back, reach behind you and place your hands on the ground, shoulder-width apart. Your fingers should be pointing towards your feet. Maintaining proper hand placement is crucial for stability and preventing wrist injuries.
* **Push-Off:** As your hands make contact with the ground, actively push off with your shoulders and arms. This push-off helps to extend your body and generate the necessary height and rotation for the back handspring.
* **Snap Down (The Second One):** The most crucial part of the back handspring. As you push off the ground, powerfully snap your legs down towards the ground, bringing your chest up simultaneously. This snap-down action is what completes the back handspring and allows you to land on your feet.
* **Landing:** Land with your feet together, your chest upright, and your arms raised overhead. Maintain a balanced and controlled landing.
Drills and Exercises to Improve Your Roundoff Back Handspring
To improve your RO BHS, incorporate the following drills and exercises into your training:
* **Roundoff Rebound Drill:** Practice rebounding immediately after the roundoff landing. Focus on generating a powerful backward motion with your arms and legs. You can use a mat or wedge to assist with the rebound.
* **Back Handspring Snap-Down Drill:** Work on the snap-down motion of the back handspring. Stand on a slightly elevated surface (like a mat or a small block) and practice snapping your legs down towards the ground while simultaneously pushing off with your arms. This drill helps develop the necessary strength and coordination for the snap-down.
* **Back Handspring Over a Barrel:** Use a barrel or cylindrical object to practice the back handspring. Place your hands on the barrel and practice pushing off and snapping down. The barrel helps to support your body and allows you to focus on the technique.
* **Roundoff to a Mat:** Practice performing the roundoff and landing onto a thick mat. This helps build confidence and allows you to focus on the technique without the fear of landing on a hard surface.
* **Back Extension Exercises:** Strengthening your back extensor muscles is crucial for performing the back handspring safely and effectively. Exercises like superman’s, back extensions on a hyperextension bench, and good mornings can help strengthen these muscles.
* **Shoulder Strengthening Exercises:** Strong shoulders are essential for supporting your weight during the roundoff and back handspring. Exercises like push-ups, handstand holds, and dumbbell shoulder presses can help strengthen your shoulders.
* **Core Strengthening Exercises:** A strong core is essential for maintaining stability and control throughout the RO BHS. Exercises like planks, crunches, and Russian twists can help strengthen your core.
Tips for a Successful Roundoff Back Handspring
* **Maintain a Tight Body:** Engage your core and keep your body tight throughout the entire movement. This helps to improve stability and control.
* **Focus on the Snap-Down:** The snap-down is the most important part of both the roundoff and the back handspring. Practice the snap-down motion until it becomes second nature.
* **Use Your Arms:** Use your arms to generate momentum and lift. Swing your arms powerfully backwards and upwards during the back handspring.
* **Spotting:** Always have a qualified spotter present when learning new tumbling skills. A spotter can provide physical assistance and prevent injuries.
* **Progress Gradually:** Don’t try to rush the process. Master each prerequisite skill before moving on to the RO BHS. Practice regularly and be patient with yourself.
* **Visualize Success:** Before attempting the RO BHS, visualize yourself performing the skill successfully. This can help to improve your confidence and performance.
* **Warm-Up Properly:** Always warm up your muscles before practicing tumbling skills. A proper warm-up helps to prevent injuries.
* **Cool Down:** Cool down your muscles after practicing tumbling skills. This helps to reduce muscle soreness and stiffness.
* **Listen to Your Body:** If you are feeling pain, stop and rest. Pushing yourself too hard can lead to injuries.
Common Mistakes to Avoid
* **Bent Arms:** Keep your arms straight throughout the back handspring to maintain stability and power.
* **Weak Snap Down:** A weak snap down will result in a low and uncontrolled back handspring. Focus on snapping your legs down forcefully and quickly.
* **Poor Hand Placement:** Incorrect hand placement can lead to instability and wrist injuries. Ensure your hands are shoulder-width apart and your fingers are pointing in the correct direction.
* **Looking Down:** Keep your head up and your eyes focused forward during the back handspring. Looking down can throw off your balance and lead to a fall.
* **Lack of Confidence:** Confidence is key to performing the RO BHS successfully. Believe in yourself and your abilities.
Safety Precautions
* **Use Proper Equipment:** Practice on a soft surface, such as a gymnastics mat or a sprung floor. This will help to cushion your falls and prevent injuries.
* **Wear Appropriate Clothing:** Wear comfortable clothing that allows you to move freely. Avoid wearing loose clothing that could get caught on equipment.
* **Remove Jewelry:** Remove any jewelry before practicing tumbling skills. Jewelry can get caught on equipment and cause injuries.
* **Supervision:** Always practice under the supervision of a qualified coach or instructor. They can provide guidance and ensure your safety.
* **Medical Clearance:** If you have any medical conditions, consult with your doctor before attempting tumbling skills.
Advancing Your Skills
Once you have mastered the roundoff back handspring, you can start learning more advanced skills, such as:
* **Roundoff Back Handspring Back Tuck:** This skill combines the RO BHS with a back tuck (a backward somersault with the knees tucked to the chest).
* **Roundoff Back Handspring Layout:** This skill combines the RO BHS with a layout (a backward somersault with the body straight).
* **Roundoff Back Handspring Full Twist:** This skill combines the RO BHS with a full twist (a 360-degree rotation in the air).
Conclusion
The roundoff back handspring is a challenging but rewarding skill that requires dedication, practice, and proper technique. By following the steps and tips outlined in this guide, you can learn to master this skill safely and effectively. Remember to be patient with yourself, progress gradually, and always prioritize safety. With consistent effort and a positive attitude, you’ll be able to achieve your tumbling goals and impress your friends and family with your newfound skills. Good luck, and happy tumbling!