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teaching progressions - handstand

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NRG Foundation Gymnastics - Teaching Progressions THE HANDSTAND You are looking for: ü Tall, straight starting position, up on tiptoe, arms touching ears. ü Long lunge step, keeping body straight and open. ü Wide split of the legs, ideally to keep the straight line from hand to toe. ü Rear leg is elevated and placed, not driven up. ü Straight tight body in handstand, head tucked in, arms shoulder width. ü Hands with fingers spread and slightly bent in to provide maximum leverage. ü Exit in the same way, coming down in a straight line back into lunge. Developing on from the Bunny Hop, the next stage would be to explore taking the weight on the hands in an increasingly inverted shape. There are lots of ways to do this, providing variety and challenges, while enforcing the main points and building up strength and confidence, ready for the full Handstand. If you only remember one thing.. The learning gymnast should look at their fingers when attempting Handstand. Tucking the head under at the entry stage will result in a rolling forward. However, once vertical, the head can be tucked in to create a straighter line. Set-ups & Progressions: ● Bunny hops, keeping shoulders strong, and trying to get the hips high. ● Supported Bunny Hops with Coach holding at the hips. Maintain the bent knee balance for a few seconds, or get the child to straighten the legs to the ceiling. ● Facing away from a padded wall (use a crash mat or similar), get the child to bend over in a pike and place hands on the floor. The child then takes the weight on the hands, and walks the feet up the wall to ideally a straight held position. ● Standing on a springboard, the child places the hands on the floor. First attempts should simply be moving from a bent knee to a straight without toppling forward. Then the child can try a Bunny Hop. This can be done close to a matted wall, so that the child does not tip forward. Ask them to try and touch the wall their back. ● Lying stomach down on a platform set at hip height (perhaps created with stacked mats or using a Box), the child slides over and places hands on the floor close to the platform bottom. The knees are drawn into a kneeling position. The child may then extend one leg up vertical, keeping the other knee still. Holding this position gives the child a good idea of the feeling of being totally upside down and taking their body weight.

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Page 1: Teaching Progressions - HANDSTAND

NRG Foundation Gymnastics - Teaching Progressions

THEHANDSTAND

Youarelookingfor:

ü Tall,straightstartingposition,upontiptoe,armstouchingears.

ü Longlungestep,keepingbodystraightandopen.

ü Widesplitofthelegs,ideallytokeepthestraightlinefromhandtotoe.

ü Rearlegiselevatedandplaced,notdrivenup.

ü Straighttightbodyinhandstand,headtuckedin,armsshoulderwidth.

ü Handswithfingersspreadandslightlybentintoprovidemaximumleverage.

ü Exitinthesameway,comingdowninastraightlinebackintolunge.

DevelopingonfromtheBunnyHop,thenextstagewouldbetoexploretakingtheweightonthehandsinanincreasinglyinvertedshape.Therearelotsofwaystodothis,providingvarietyandchallenges,whileenforcingthemainpointsandbuildingupstrengthandconfidence,readyforthefullHandstand.Ifyouonlyrememberonething..ThelearninggymnastshouldlookattheirfingerswhenattemptingHandstand.Tuckingtheheadunderattheentrystagewillresultinarollingforward.However,oncevertical,theheadcanbetuckedintocreateastraighterline.

Set-ups&Progressions:

● Bunnyhops,keepingshouldersstrong,andtryingtogetthehipshigh.

● SupportedBunnyHopswithCoachholdingatthehips.Maintainthebentkneebalanceforafewseconds,orgetthechildtostraightenthelegstotheceiling.

● Facingawayfromapaddedwall(useacrashmatorsimilar),getthechildtobendoverinapikeandplacehandsonthefloor.Thechildthentakestheweightonthehands,andwalksthefeetupthewalltoideallyastraightheldposition.

● Standingonaspringboard,thechildplacesthehandsonthefloor.Firstattemptsshouldsimplybemovingfromabentkneetoastraightwithouttopplingforward.ThenthechildcantryaBunnyHop.Thiscanbedoneclosetoamattedwall,sothatthechilddoesnottipforward.Askthemtotryandtouchthewalltheirback.

● Lyingstomachdownonaplatformsetathipheight(perhapscreatedwithstackedmatsorusingaBox),thechildslidesoverandplaceshandsonthefloorclosetotheplatformbottom.Thekneesaredrawnintoakneelingposition.Thechildmaythenextendonelegupvertical,keepingtheotherkneestill.Holdingthispositiongivesthechildagoodideaofthefeelingofbeingtotallyupsidedownandtakingtheirbodyweight.

Page 2: Teaching Progressions - HANDSTAND

It'sagoodideatointroducethelungestepearlyon,evenifthehandstandisnotyetachieved.Theeasiestwayistoworkagainstapaddedwall.

1. Getthechildtolieontheirtummieswiththeirarmsstraightoutandflatagainstthewall.Usematsagainstthewallsecuredinplace.Placeamarkerundertheirtoesandgetthemtostanduponthemarker.Fromstretchupontiptoe,getthechildtotakeabigstepforwardandplacetheirhandswithfingertipstouchingthewall,whilesimultaneouslyliftingtheleg.

Note:Youmusttrytogetthechildrenintotohabitofliftingthedrivinglegasthehandsgodown.Allowingthegymnasttoplacethehandsbeforekickingthelegcreatesanincorrectdisconnectedsequence,andmakesreachingHandstandimpossible.

2. Repeatseveraltimesthenintroduceahopthroughthestandingleg.3. Askthemiftheycantryandtapthewallwiththeirliftedleg.Continuebytryingtogetlegstogetherat

thetop,andontoholdingtheHandstandforafewseconds.

NBOftenthechildwill‘fall’out,comedownwithlegstogether,orswaplegsinmidairtocomeoutofthehandstand.Getthechildusedtocomingdownoutofthehandstandononeleg,thesamelegthatkickedup.TheexitshouldbeasimportantastheentryintoHandstand.

● Itisalwaysusefultorevisitanearlierprogressionatthismoreadvancedstagetoremindthemhowstraightandtighttheyneedtobeinhandstandbyperformingit,orsomethingveryclosetoit,withtheirwholebodyfacingthewall.Theymayonlyreachpartofthewayup,butitisstillagoodpracticeforHandstands,andachallengeinitself.Thisinvertedshapeiscalleda‘Plank’.

● Moreexperiencedgymnastsshouldbeabletogetalmostcompletelyflatagainstthewall,beforetuckingtheheadinandrollingout.Thisisaverychallengingactivity,buttheeasiestwayofdemonstratingjusthowstraightandtighttheHandstandneedstobe.

● Anothermoreadvanceddrilltochallengehowtightandstraightthegymnastcanbe,istokicktoHandstandagainstawall,butplacethehandsalittlewayfromthebaseofthewallsotheyendinanarchedshape.Fromthere,theaimistodolittletapsawayfromthewallwiththeirfeettoacompletelystraightshapeforaslongaspossible,beforereturnthetoestothewall.TheCoachmayaidbodyshaping.Thisisanextremelychallengingexercise,butveryusefulinemphasisingwhata‘straight’Handstandreallyis,asitdemandsthegymnasttopullinandalignthecore,bottomandshoulders.

Ifnowallsareavailable,thenpractisecantakeplaceonthefloor.● WhentakingtheHandstandtothefloor,theCoachneedstoencouragetheGymnasttocontinueto

stretchandreachforward.Oftenthechildwillreverttoashortstep,andastrongkickingactiontogetuptotheHandstand.Thisisincorrect,andoftencausesthegymnasttofalloutintoBridge,orworse,tolandflatontheirback.

● Use3spotsorhoopsinalineasmarkersfortheirfeetandhandsasshownhere.Thegymnaststepsfrommarker1(green),placesthefootonmarker2(purple),andhandsonmarker3(turquoise)intoHandstand.Thencomingdown,thegymnastdoesthereverse,withthehandson3,firstfootcomesdownon2,andthenextfooton1tofinishinlunge.

Page 3: Teaching Progressions - HANDSTAND

● Toreiteratehowtightthebodyneedstobe,theCoachcantrytopullthelegsapartwhilethegymnastisinHandstand.Thegymnastmustfighttokeepsqueezingthemtogether.

CommonFaults:

● Notsomuchafault,butahindranceispoorflexibilityinthelegs.Anarrowsplitofthelegsonentrywillrequireaconsiderablekicktogettovertical,andthereforewillbeuncontrolled.

● Perhapsthemostimportantaspectinthehandstandistheactionoftheshoulders.ArmsmustbekeptbackbytheearsthroughoutfortheHandstandtobesuccessful.Watchoutforacollapsing,orbringingforwardoftheshoulders.Thisisoftenaccompaniedbyatuckinginofthehead,ratherthanlookingatthehands.Itlookslikethis:-

● Itisreasonablyeasytospot,asthehandstandalmostimmediatelyfallsoverintoarollwiththegymnastgettingnowherenearvertical.Beawarewhenperformedagainstawall,asitmaynotbeimmediatelyobvious,butlookfortheheadandshoulderstouchingthewallfirst,andyouwillseethesamebendintheshoulderangleifyoulookatthegymnastfromtheside.

● ThegymnastgoesuptoHandstandbutimmediatelyfallsoutofintobridgeorflatontheirback.Thiscanbecausedbyashortstepinandacompensatinghardkicktogetthelegsupandoverhead.Itcanalsobeduetoaparticularlyflexible,butnotparticularlystrongback.Thiscanbecorrectedbyaskingthemtotakealongerstepin,andawidesplitofthelegsasittakessomeofthepoweroutofthekick,andalsostraightenstheupperbodybeforethefeetreachvertical.

ALittleTip:ArtisticgymnasticCoacheswouldshudderatthis,butyoumightbesurprisedattheresult.IfyourgymnastsaretryingtoholdHandstandandarestruggling,insteadofhavingthemstartwiththeirarmsupbytheirears,getthemtostartwiththeirarmsbytheirsides,andsimplyswingthemgentlyforwardtoplacetheirhandsastheyswingthebacklegup.Becausetheshouldersocketsaremorerelaxedasthebodyweightgoesoverthetopofthem,ratherthanrigidlylockedinplacebytheears,thegymnastcanfeelmoreeasilyhowtheyneedtoadjustthetensionwithlittlemovementstostayinverted.

SupportingHandstand

Dependingonthesizeandabilityofthegymnast,theCoachcaneitherholdatthehipsorattheankles.

• Forsmaller,lessablegymnasts,itispreferabletokneeldownfacingthem,andaidthekicktoverticalbyholdingatthehips.Forbiggergymnasts,theCoachwouldstilltakethehips,butbestandingup.

• Formoreablegymnasts,whoneedlesshelp,orwhoarestilllearninghowtokeepthecoreandlegstight,theCoachcanstandtooneside,slightlyinfrontofthegymnast,andcatchthefrontandbackofthecalves.

N.BItshouldbenotedthatveryyoungchildrenuptoapproximately4yearsmaystrugglewithafullyinvertedHandstandposition.Thisissimplyduetophysicaldevelopment.Atthisstagetheheadisstillrelativelylargeinrelationtothelimbs,andthereforeevenwiththearmsstraight,thetopoftheheadmaystillbetouchingthefloor.


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