Question

Hello Coach Wayne..
I'm trying out for my second year of Junior Varsity this year, and this year they changed all the criteria... A standing backhandspring IS required.. well Try outs are at the end of April.. and yes, i have been attending gymnastic classes, but my biggest problem is i can get into the back bend; NO PROBLEM!.. but it's getting my feet over that's the problem.. Do you have ANYTHING that could help me.. I've practiced all your exercises and done a total number on them!.. but i just need a tip on getting my weight over...
Thanks!

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Answer

Try this exercise for a while.
Lay flat on your back... then push up into a backbend, like you normally do. Make sure your hands are VERY close together and the elbows REMAIN straight! Work to bring your feet together and STRAIGHTEN your knees.
As you straighten your knees you'll find yourself pushing your head and shoulders AWAY from your feet... and OVER your hands. Your goal is to get your head WAY past your hands...

Walk your feet towards your hands... now straighten the knees again.

NEXT... bend your knees and elbows and lower your body to the floor... then PUSH UP again into the back-arch stand.
FINALLY... repeat that push up 10-20 times EACH day... 2x a day would be even better... make sure that you PUSH your head and shoulders as far past your hands as possible.

You can even practice SMALL jumps with the hands... and then with the feet (together) Do 20 hand jumps and 20 leg jumps... 2 x per day.

After 10 days of that you'll be MUCH more coordinated and strong. Make sure that you rest your back & wrists when they become sore.

~CW