You can never have enough methods and techniques to help fix wide/open legs in the back handspring. Now obviously, the absolute best approach is to make sure you (or your athletes) learn things correctly from the start so this is never a problem to begin with.
However, in the real world we can’t keep an eye on all our athletes 100% of the time. All it takes is a few dozen reps done on their home trampoline, on the grass with their friends, or at some random trampoline park and the weeks and months of work you’ve put in gets thrown out the window.
So in my never ending quest to curb this problem, I came up with the “Beam & Squeeze” drill which helps athletes by using two different feedback methods.Â
Take a look below ?? (Oh and be sure to SUBSCRIBE to my YouTube channel for awesome updates & content)
Disclaimer (Click To Open)
Please keep in mind to watch the drill animations for their theory and mechanics, not execution. Most of my videos are captured during an athlete’s learning phase. Also, please do not perform any drills, prerequisites or progressions unless you’re in the company of a certified coach and have their permission to do so. The information on this website is presented purely for entertainment purposes only. You are solely liable for any injuries that may occur.
Basically, don't be foolish and use common sense.
Here’s Why It’s Awesome
When it comes to fixing wide legs, most coaches (including myself) have generally used one of the two approaches that I define as: Kinesthetic or Environmental Constraints.
1) Kinesthetic (“kino” for short)
This refers to the “touch” or “feel” of something. So having a block between the feet is a kino type of correction. Or if you’ve used AnklMagz before, then you know they also help correct by helping athletes “feel” when the feet should come together. And feel is definitely important. A common saying in any type of sport is that an athlete can’t fix what they can’t feel.
2) Environmental Constraints (“EC” for short)
This type of correction applies to when you change the environment of an athlete to essentially “force” them into the correct type of body position or alignment. For example, take a look at the video below. Notice how the way in which the drill station is set up essentially forces the athletes to jump in their hurdle, lunge straight and narrow, then land on the crash mat. They essentially cannot go sideways because their environment has been “constrained”.
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Two Birds, One Stone
So with the Beam & Squeeze, my goal was to combine both approaches into one. By standing on the narrow floor beam, an athlete is forced to stand with legs tight and together (EC). However, when you ask them to squeeze a block between their feet (or use AnkleMagz) now you’re adding an element of “Kino” to the mix.Â
And I can tell you 1st hand that once you get your rep numbers up, you can definitely feel a difference!
But with added complexity, comes a higher learning curve.
Not only did I spend time playing around with different set ups for this, but it also took me a few reps before I got comfortable with it. And I’ve been doing back handsprings for a loooong time. So don’t expect this to magically fix your (or your athlete’s) back handsprings right away. It will be a process.
Also, this drill is probably not a great candidate for someone who is NEW to the skill. So keep that in mind.Â
Hope you get to play around with it and have some fun!Â
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About Coach Sahil
For over 15 years, Coach Sahil has been on a mission to help athletes master their tumbling and acrobatic skills in the shortest amount of time possible without sacrificing safety or the quality of their technique. As a former Power Tumbler and Power Lifter himself, he fully understands the inner struggles of an athlete and how to help them get to the next level. To date, he has worked with thousands of athletes around the World and provided training to hundreds of coaches in almost every country you can imagine. He is also a Certified Gymnastics Coach, founder of Addicted To Tumbling, and former co-owner of a gym. He is also the author of the best-selling book The Cheer Diet.
