This drill forces the gymnast to have proper timing when extending. Extending too late the gymnast will not be able to support them selves against the wall.
Please note that the illustrations show a bricked wall and this is only to illustrate it is a wall. In the real world we would use a cushioned wall or soft foamed blocks.
Objective
Learn correct timing to extend to handstand from backwards roll.
Stand tall with your arms straight above your head in front of the wall and with your back turned to it. The initial position is very important, must gymnasts start too close to the wall. Bend your knees and lean back (pushing your shoulders a little bit forward as you lean back). Roll from your lower back to shoulders and place your hands quickly on the floor next to your ears. Extend your legs upwards into a candlestick position (extend your legs upwards before you reach vertical). Push hard down on the floor with your hands at the same time as you extend your legs into the candlestick position. Hold the handstand position against the wall.
Stage 1 – Setup
Stand tall with your arms straight above your head and your back to the wall (make sure you have good distance away from the wall).
Look straight ahead.
Stage 2 – Fall Back
Bend forward with your upper body.
Keep arms straight above your head.
Bend your knees.
Fall back.
Stage 3 – Roll
Land on your butt (gently and roll).
Slightly bring your arms forward.
Go into a tighter tuck position.
Stage 4 – Shoulders
Bring your hands next to your ears as you roll onto your shoulders.
Keep rolling in a tight tuck position.
Palms should face down towards the floor.
Bring your chin to your chest.
Stage 5 – Weight Transfer to Arms
Push down on the floor.
Arms should now start supporting your body weight.
Extend your legs into the candlestick position at the same time as you push down on the floor with your hands.
Body should be in a slight hollow position as you extend.
Note: Timing i crucial here! Too early or too late and you will not hit your handstand position. Notice that the gymnast extends theirs legs to the candlestick position before vertical, this is important.
Stage 6 – Finishing
Extend full to a handstand.
Use the wall to support your handstand.
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 – Too Close to the Wall
Be careful not to start too close to the wall or else the gymnast will crash into it. It is better to exaggerate distance then being too close.
Mistake 2 – Arching
Make sure the gymnast does not arch when kicking back and upwards 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!
