Headstand Kick Back to Support

 

This drill is used to help the gymnast work on getting into a handstand when doing a “Backward Extension Roll“. The drill is designed, so the gymnast only works on the extension part of the roll. This allows the gymnast and coach to correct specific problems at this point of the extension roll.’

This drill differs from “Headstand Kick Back to Support (from knees)” by having the gymnast support their weight on their arms and not their knees.

Objective

• Learn the shape of the extension part of a backward extension roll.
• Learn to kick back while pushing away from the floor.

Prerequisite

• Hollow
• Headstand
• Headstand Kick Back to Support (from knees)

Equipment

• None

Execution

Start by standing on your head with your legs in the tuck position. Now kick back with your legs and at the same time push hard down at the floor with both hands. As you kick back make sure your body stays in a slight hollow position.

Stage 1 – Setup

Stand on your head (see headstand). Bring your legs in the tuck position.

Stage 2 – Kick Back

Kick back with both feet. Push hard down on the floor with both hands as you kick back. Keep your body in a slight hollow position as you kick back.

Stage 3 – Finishing (support position)

Drop your legs to the floor, so you are in the support position. Body should be in a tight hollow position.

Common Mistakes

Coaches teach gymnasts how to do skills correctly, but most gymnasts learns how to perform the skill correctly when coaches corrects their mistakes. This is not wrong, this is actually how gymnasts learn. This being said, it is very important that coaches corrects mistakes all the time. If a gymnast continues doing the same mistake over and over then they will be good at doing that drill with that mistake and have a difficult time later correcting it.

• Always correct mistakes
• Correct the first mistake you see the gymnast do (even if it is before the actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
• Correct only one thing (sometimes two if they are related)

Mistake 1 – Arching in Support Position

Make sure the gymnast does not arch when kicking back or in the support position. At no point in this exercise should the gymnast be arching.

Warning

Any activity involving motion or height creates the possibility of accidental injury, paralysis or death. The equipment and instructional materials are intended for use ONLY by properly trained and qualified participants under supervised conditions. Use without proper supervision could be DANGEROUS and should NOT be undertaken or permitted. Before using, KNOW YOUR OWN LIMITATIONS and the limitations of the equipment. If in doubt always consult your instructor. Always inspect equipment for loose fittings or damage and test for stability before each use. We will not be liable for injuries or consequences sustained from the use of the instructional materials supplied by us. Use common sense!