Handstand with Wall (Outwards)

 Handstands, Level 1, Shapes  Add comments
Nov 282011
 

Handstand with Wall (Outwards)

 

The gymnast uses a wall as support as they learn to kick with their rear leg into a handstand.

Objective

  • Build strength to hold a handstand.
  • Teach the straight position (minimum hollow)
  • Keeping tight in the handstand position
  • Kicking rear leg up toward the ceiling

Prerequisite

Equipment

 

Wall 

Execution

coming soon…

Stage 1 – Setup

 
  • Stand tall with arms straight above your head.
  • Distance to wall should be around the same when you stand tall (with arms above your head).
  • Look straight ahead at wall. 

 

Stage 2 – Leg Position

 
  • Lift your support leg forward and should only be a couple of centimeters above the floor. 

 

Stage 3 – Lunge

 
  • Lunge forward.
  • Keep arms straight and above your head.

 Note: The gymnast should try and keep arms, body and legs in a straight line as much as possible.

 

Stage 4 – Hand Position

 
  • Bring yours hands as close to the wall as possible and at the same time kick your rear leg up towards the ceiling.
  • Extend your support leg and push off the floor.
  • Again… Keep your arms, body and legs straight as possible. 
Note: Arms should stay straight and above the gymnasts head at all times. Make sure the gymnast does not lower their arms, but that they lower their upper body while maintaining arms straight above their head at all times.  

 

Stage 5 – Kick

 
  • Follow through with the kick until you are in a handstand position.
Note: Many gymnasts fail to follow through with their kick. In other words they kick with very little power and can’t get into the handstand position.

 

Stage 6 – Finishing

 
  • Bring your legs together.
  • Toes should be touching each other.
  • Heels should be touching each other.
  • Arms should be parallel and close to your ears.
  • Push your shoulders upwards (in this case towards the floor).
  • The gymnast should be touching the wall with their shoulders, butt, legs and heels.
  • 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 – Grab Kick Leg

 

Some gymnasts are not fully committed when kicking their rear leg up towards the ceiling, which usually results with them coming back down before even getting into the handstand. One of the reasons why a gymnast might not be committed is that they are afraid they will hit the wall with too much force and injure themselves. The coach can help the gymnast by grabbing the rear kick leg and pushing it towards the wall. The coach should only grab the rear kick leg at the point the gymnast cannot come any further.

It can be a good idea for the coach to place a soft mat up against the wall until the gymnast is comfortable kicking their rear leg up. 

Spotting Method 2 – 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. 

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 – Distance to Wall

 

Make sure the gymnast has the correct distance from the wall. The optimal distance is for the gymnast to stand from the wall is the height of the gymnast when standing with arms straight above their head.

Have the gymnast lay them self on the floor with feet touching the wall and with arms straight above their head. Now the gymnast has the correct distance were they should start, exactly were their hands touching the floor.

 

Mistake 2 – Bent Arms

 

The gymnast should never bend their arms with this drill.

The gymnast should always keep their arms straight (parallel) and close to their ears. 

 

Mistake 3 – Kicking with Bent Legs

 

The gymnast should not bend their legs when kicking their rear leg up. The rear leg is straight through out the entire drill.

 

Mistake 4 – Not Enough Kick

 

This mistake is usually caused by the gymnast not being fully committed when kicking with their rear leg. The gymnast might be afraid that they will hit the wall to hard and injure themselves. The coach can help the gymnast by supporting the rear leg and slowly bring the leg to the wall.

Make sure that the gymnast is actually kicking through with their rear leg and with enough power.

Use soft mats on the wall to cushion the impact if the gymnast is afraid of injury.

 

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!
Be Sociable, Share!