The ‘Back Handspring’ may be one of the most coveted skills that any cheerleader tries to acquire.

It always seems that although the back handspring may take a while to truly “get”, once an athlete has their back handspring, other advanced tumbling skills seem to fast track from there.

Getting a back handspring is certainly challenging, and it’s important to approach it with safety and proper technique in mind.

Here’s a step-by-step guide to help you learn a back handspring:

Warm UP: Always start with a proper warm-up, including stretching and conditioning exercises to prepare your body for the movements.

Spotter or Coach: If you’re new to back handsprings, it’s strongly recommended to have a trained coach or spotter present. They can provide guidance, ensure your safety, and correct your form.

Basic Strength and Flexibility: Work on your core strength, arm strength, and flexibility. Strong core muscles are essential for controlling your movements, and flexible shoulders and wrists are crucial for a smooth back handspring.

Master the Backward Roll: Before attempting a back handspring, practice the backward roll to get used to going backward. Start in a seated position and roll backward, tucking your chin and bringing your knees to your chest. Focus on a smooth, controlled roll.

Bridge Position: Learn to hold a bridge position. This involves arching your back with your hands and feet on the ground. This is a key element in the back handspring.

Hand Placement: Standing with your feet hip-width apart, bend your knees slightly, and reach your arms overhead, keeping them shoulder-width apart. Your hands should be open with your fingers pointing forward.

Practice the Snap Down: Stand in a slight squat, reach your arms overhead, and snap them down to your sides. Simultaneously, push your hips forward and arch your back while looking back. Practice this motion until you feel comfortable.

Back Handspring with a Spotter:
a. With a spotter, start with the spotter standing behind you.
b. Execute the snap down motion and fall back, placing your hands on the ground.
c. Your spotter will support your back and guide you through the motion until you land on your feet.

Back Handspring on Your Own:
a. Once you’re comfortable with the spotter’s assistance, try performing a back handspring on your own.
b. Remember the snap down motion and to push your hips forward and arch your back.
c. Focus on the timing of your hand placement on the ground and the power from your legs to push off.

Safety: Always prioritize safety. Make sure you have proper mats and a spotter until you are confident in your ability to perform the back handspring without assistance.

Practice: Like any tumble skill, practice is key. Continue to practice the back handspring, but don’t rush the process. Work on improving your form and consistency.

Seek Professional Guidance: If you’re serious about mastering a back handspring, consider enrolling in a tumble class or seeking guidance from a professional coach who can provide structured training and personalized feedback.

Learning a back handspring takes time and patience, so don’t get discouraged if progress is slow. Safety and proper technique should always be your top priorities.

Every athlete is different and the pace at which they master their back handspring will surely vary.

The keys are to be patient, safely follow a proven, structured training process, and if at all possible, work with a professional coach in some type of tumble class environment.

If these are all done, then it is only a matter of time before the accomplishment of a correctly landed back handspring is achieved!