Handstand with Wall (Inwards)

 

This drill is about working with a handstand were the stomach is facing towards the wall.

The gymnast crawls up the wall backwards until they are in a tall straight handstand.

Only the gymnasts’ feet should be touching the wall. Some coaches want the gymnast to touch the wall with feet, legs, hips, chest and arms, but this is a level 1 tumbling guide and we want the gymnast to understand the hollow position and avoid arching. If we allow a new gymnast to touch the wall with all body parts, then they will just relax against the wall and that is not what we are aiming for.

Objective

• Build strength to hold the handstand position.
• Teach the straight position (minimum hollow position at this level)
• Work on keeping tight in the handstand position. 

Prerequisite

• Level 1 – Layout Lift
• Level 1 – Layout Fall
• Level 1 – Layout Catch 

Equipment

Wall Note: All gyms should have a wall dedicated for drills like handstands, headstands, cartwheels and such.

Execution

coming soon…

Stage 1 – Setup

Stand tall with arms straight above your head facing outwards from the wall. Look straight ahead. Note: The gymnasts back should be facing the wall.

Stage 2 – Tuck

Go into the tuck position. Hands on the ground.

Stage 3 – Crawl

Extend both legs. Lift one leg and press it against the wall.

Stage 4 – Extend Part I

Crawl up the wall with your feet. Crawl towards the wall with your hands . As soon as possible straighten your legs. Note: Arms should stay straight at all times.

Stage 5 – Extend Part II

Both legs should be straight at this point. Keep crawling towards the wall.

Stage 6 – Finishing

Crawl until you are as close as possible to the wall, but only touching with your toes. Keep this position as long as possible.

Spotting

It is important to remember a couple things when spotting:

• The coach should only spot, meaning they should not actually do the drill for the gymnast. Let the gymnast do as much as the drill as possible and do not help with more than what is needed.
• Spotting should be avoided. Only spot when gymnasts are learning new skills or for safety reasons. If a gymnast is having difficulty executing the drill then the coach should consider new drills that help the gymnast improve the area they have difficulties with.
• Spotting can turn into a bad habit for gymnasts. If gymnasts are being spotted all the time they will be dependent on a spotter and have a very hard time doing the skill when their is not a spotter (this is true for all skills and very common)

Spotting Method 1 – Shoulder Support

Use this spotting method on gymnasts that have problem supporting themselves. Place one hand on the gymnasts should and lift, while the other hand supports the gymnasts’ legs. Some gymnasts just need to learn to keep their arms straight and they will be able to support themselves.

Spotting Method 2 – Hollow Check

The coach can place their arm between the gymnasts’ legs and the wall and move up and down. The coach should be able to move all the way down to the ground and up to the gymnasts’ feet without touching the gymnast.  This is only good for level 1 gymnasts that are learning the handstand for the first time. More advanced gymnasts should work on handstand were feet, legs, hips, chest and arms all touch the wall.

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 Far from the Wall

The gymnast needs to keep crawling towards the wall with their hands until they are so close that they can’t get any closer without touching the wall.

Mistake 2 – Arching

If you see a gymnast make this mistake then you should quickly go in and correct the gymnast. Place and hand under the gymnasts shoulder for support and gently press the gymnasts’ stomach into the correct position.

Mistake 3 – Bent Feet

This is not a major mistake, but we want the gymnast to have straight feet pointed upwards and not into the wall. Depending on the type of wall this might not be avoidable (if a wall is rough).

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!