Trained gymnasts only need a few seconds to perform the forward handspring, but it takes a long time to practice until they get it right. For those of you who want to practice this movement, make sure you are able to do handstands and forward walkovers that require upper body strength. Plus, you'll need to master a variety of gymnastic moves and use a soft mat while practicing!
Step
Method 1 of 4: Handspring Forward on the Floor
Step 1. Run and jump
To build momentum, run a few steps, keep your dominant foot on the floor, then jump. This jump serves as a prefix to do the handspring forward. Jump with your dominant foot, land on the same foot, then go as fast as you can with the other foot.
Straighten your arms up as you jump
Step 2. Place both palms on the floor and kick both feet up
Use momentum as you jump to get your body moving forward while directing your arms and upper body toward the floor. Place your palms on the floor and kick your feet up so that your body is in a vertical position.
Try to keep the distance between the footrest when jumping and the place to place your palms at approximately the same length as your body
Step 3. Bring your legs together and straighten your body
Just before the body is in a vertical position, bring your legs together without any joints bent so that the body can be straightened.
Step 4. Swing forward and put your feet on the floor
While straightening your arms next to your ears, press your palms firmly on the floor so that your body bounces up and land on the floor using the balls of your feet as a support while bending your knees. Try to straighten your legs as you end the forward handspring.
Method 2 of 4: Handspring Forward on the Jumping Table
Step 1. Run to the jump table
Build momentum by running towards the jumping table. You have to run as fast as you can to have the strength to do a good handspring.
Step 2. Place your feet on the ejection board
When you reach the throwboard, place your feet on it so that your body is lifted onto the jumping table in a horizontal position. At this point, you should bend your knees slightly, pull in your tailbone, and engage your core muscles.
Step 3. Perform a handstand posture on a jumping table
Place both palms on the jumping table at an angle of 20-30° then use the momentum to raise your body to a handstand posture.
Step 4. Do blocking on the jumping table
Once in a vertical position, immediately convert vertical momentum to horizontal momentum by bringing your shoulders to your ears while pressing firmly on the jump table. This pressing movement is called "blocking".
Step 5. Land with both feet
As your feet move down, make sure the soles of your feet touch the mat slightly forward so you can stand up without tripping over or tripping over.
Method 3 of 4: Practice Basic Movements
Step 1. Practice jumping after you set your feet
This movement is exactly the same as jumping rope. Step on your dominant foot, land on the same foot, then step on the other foot.
- If you haven't mastered the rhythm of this jump, practice jumping rope as usual as you move around the room.
- Once you're able to do this, use this movement when practicing easier gymnastic postures, such as a cartwheel or a roundoff.
Step 2. Practice doing a handstand
If you can jump well, improve your handstand skills. Practice the way you like best, such as doing a handstand using a wall as a support or continuing with kayaking on a gymnastic block.
Step 3. Practice using the ball for exercise
Have someone accompany you as you handspring forward with the ball. Practicing with the ball feels safer because there's support when you jump to get used to the movement.
Step 4. Use an elastic band to maintain correct posture
If a track for gymnastics is available in the form of a long trampoline, use an elastic band wrapped around your forearms and ankles as you practice. This way, you can practice forward handspring while learning and maintaining proper posture.
Method 4 of 4: Increase Body Strength
Step 1. Do a lunge to strengthen your legs
The lunge posture helps you increase the strength of your footing as you jump. Stand with your feet together and holding your hips. Step forward with your right leg and bend your right knee until your thigh is parallel to the floor. Then, stand up straight, bring your feet together, then repeat the same movement by bringing your left foot forward.
- If you want to use weights, straighten your arms at your sides.
- During the exercise, straighten your body and look straight ahead.
- Make sure your front knee is directly above your ankle and don't lower your back knee to the floor.
Step 2. Do the bridge posture for strengthen buttocks muscles.
Lie on your back with your knees bent and your arms on the floor. Activate your core and glutes and lift your pelvis up. Maintain this posture for a few seconds and then slowly lower your pelvis to the floor.
- Make sure your back is straight during the bridge posture.
- This posture helps strengthen your back, buttocks, and hamstrings so you can jump and control your body as you land.
Step 3. Do a plank posture to strengthen your core muscles
Start from a push-up position while resting on your palms or forearms/elbows. Activate your core, legs, and back muscles during plank posture.
- Make sure your upper arms are perpendicular to the floor so that your shoulders are directly above your elbows or wrists.
- Try to straighten your body from head to heels.
- Strong abdominal muscles allow you to straighten your body as you finish the handspring forward.
Tips
- Don't forget to stretch your muscles before practicing the forward handspring.
- Try to press your palms to the floor as quickly as possible. Don't wait for your feet to move backwards.
- For beginners, wear wrist guards to avoid injury.
Warning
- Before practicing the handspring forward, make sure you have mastered the basic movements of gymnastics, prepare yourself by strengthening your upper body, and are able to do a good handstand.
- Don't take your hands off the floor until your feet are directly above your head to avoid injury.
- When practicing for the first time, use a soft mat and have someone accompany you.
- When doing forward handspring, make sure there is a professional trainer ready to help so you don't get injured.
