The back handspring is one of those skills you see everywhere. It’s used in gymnastics on the balance beam, on the floor, in dance with step-outs, and in cheerleading for tumbling. Even though it’s considered a basic skill, it can be tough to get down—after all, it’s a flip!
Let me take you back to 2001. My coach told me to just go for it. And there I was—completely capable, strong, and able to do it with just a finger on my back. But I was scared to do it by myself. Like so many athletes, all I needed was that tiny touch from my coach to feel safe. It made me trust that she’d be there if I fell, even though I knew deep down I didn’t really need her. But my brain? It wasn’t convinced. I wanted to do it so badly, but I couldn’t make myself go for it.
Does This Sound Like You?
Are you stuck, feeling like you should be able to go for it but something’s holding you back? You know you’ve got the strength, the drills, maybe even the ability to do it perfectly with a spot. But when it comes time to do it on your own, you freeze.
So, how do you get past that mental block and actually go for it?
Step 1: Identify Where the Fear is Coming From
What part of the skill is freaking you out? For me, it was the jump back. Once you figure out what’s causing the fear, you can start working on a plan to get over it.
• Fear of Falling or Getting Hurt: This is a big one. Moving backward, especially in a back handspring, can feel risky. Extra matting or even practicing into a foam pit can help take the edge off that fear.
• Fear of Failing: Some athletes are worried about looking bad or messing up. That pressure can stop you from even trying. But remember, every mistake gets you closer to success.
• Past Experiences: If you’ve had a bad fall or failed before, it’s natural to feel anxious about trying again. Understanding where that fear comes from can help you move forward.
Step 2: Take Baby Steps
Break the back handspring down into smaller pieces, so it doesn’t feel like such a big deal. Trust me, it’s way easier to get comfortable with a skill when you’ve worked on it in smaller chunks.
Try these progressions:
• Jump backs: Start from standing and just practice jumping backward onto an elevated surface to get used to the motion.
• Handstand pops: These help build strength in your arms and give you the confidence to push off the ground.
• Knee backbend stand-ups: This one helps with flexibility and control when you’re taking off.
• Handstand snap downs: These are great for practicing how to land with control.
Step 3: Visualize It
This might sound a little woo-woo, but visualization works. Picture yourself doing the perfect back handspring. Close your eyes and really imagine every part of it, from the takeoff to the landing. Do this enough times, and you’ll feel way more comfortable when it’s time to actually try it.
The more you can see it in your mind, the less scary it feels when you’re on the mat. Try it before practice, and you’ll be surprised how much it helps.
Step 4: Positive Self-Talk
We all have those moments where we think, “What if I fall?” or “I can’t do this.” That negative self-talk is your brain’s way of trying to protect you, but it’s not helping. Instead, swap those thoughts for positive ones.
Here are some examples:
• “I’ve practiced this—I’m ready.”
• “I’m strong enough to land this.”
• “I trust my body to do what it knows.”
As a coach, I always remind my athletes to focus on what they’ve already accomplished, not what could go wrong. Those little positive phrases can make all the difference when it’s time to go for it.
Step 5: Get a Spot
Sometimes all you need is that little safety net, like a coach spotting you. Having someone there to support you takes the pressure off and lets you focus on the skill itself.
The best part? As you get more confident, your coach will step back and spot you less and less. You’ll eventually reach the point where you don’t need them at all, but having that extra support can help you take the first step.
Step 6: Focus on the Process, Not the Perfect Landing
It’s easy to get caught up in wanting to perform a perfect back handspring every time, but that kind of pressure just makes things harder. Instead, focus on each part of the skill—the takeoff, hand placement, body position—rather than the end result.
When you shift your focus to doing each part well, you’ll find that the fear starts to fade. Celebrate the small wins and improvements along the way.
For Me, Baby Steps Made All the Difference
I’m a big believer in progressions. A good coach will break the skill down, making sure you’re learning it step-by-step with proper form and technique. Each progression builds your strength, flexibility, and muscle memory, preparing you for the full skill.
If your coach is having you work on drills like handstand snap downs or bridge jumps, trust the process. They’re helping you master the little things that make the back handspring come together.
Now, as a Coach, I See the Same Thing in My Athletes
Even my 15-year-old athlete, who can totally do her double back tuck, still asks me to stand right there at the edge of the mat. She doesn’t need me, and we both know it. But having me there gives her just enough comfort to go for it. Sometimes that’s all it takes—a little reassurance.
Whether you’re the athlete facing the fear or the coach helping someone through it, these strategies—breaking the skill down, visualization, positive self-talk, spotting, and focusing on the process—can help you tackle back handspring fear head-on.
If you're struggling with your Back Handspring, Download my FREE beginners guide!
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