{"id":4111,"date":"2019-09-19T13:02:45","date_gmt":"2019-09-19T13:02:45","guid":{"rendered":"https:\/\/tumblingcoach.com\/blog\/?p=4111"},"modified":"2025-05-08T14:43:18","modified_gmt":"2025-05-08T14:43:18","slug":"back-handspring-power","status":"publish","type":"post","link":"https:\/\/tumblingcoach.com\/blog\/back-handspring-power\/","title":{"rendered":"This 2-in-1 Drill Improves Back Handspring Power & Round Off Speed"},"content":{"rendered":"

[et_pb_section fb_built=”1″ _builder_version=”4.26.0″ width=”100%” max_width=”1200px” module_alignment=”center” global_colors_info=”{}”][et_pb_row _builder_version=”4.26.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”100%” max_width=”1200px” module_alignment=”center” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Intro” _builder_version=”4.16″ z_index_tablet=”500″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]<\/p>\n

\nA<\/span>s you probably know by now, every fancy tumbling skill you see is basically made up of little pieces — shapes and movements which are woven together to produce a masterpiece (hopefully).<\/p>\n

And by working each “piece” separately to perfection, you end up with a perfect skill. But that can take time. Which is why I love coming up with drills which help my athletes improve multiple “pieces” of their skill all in one go!<\/p>\n

Case in point, the 2-in-1 set up you see below.\u00a0I call it: What Goes Up, Must Come Down<\/strong>.\u00a0 \u00a0<\/p>\n

[\/et_pb_text][et_pb_toggle title=”Disclaimer (Click To Open)” open_toggle_text_color=”#edef7a” open_toggle_background_color=”#310035″ closed_toggle_text_color=”#ff87c7″ closed_toggle_background_color=”#000a44″ icon_color=”#c099e8″ open_icon_color=”#c099e8″ admin_label=”Disclaimer” _builder_version=”4.26.0″ title_level=”h4″ title_font=”|600|||||||” title_text_align=”center” title_font_size=”26px” body_text_color=”#ffe693″ body_line_height=”1.6em” custom_margin=”30px||20px” title_font_size_tablet=”24px” title_font_size_phone=”20px” title_font_size_last_edited=”on|desktop” box_shadow_style=”preset3″ box_shadow_horizontal=”4px” box_shadow_vertical=”9px” box_shadow_color=”rgba(0,0,0,0.12)” global_module=”3674″ saved_tabs=”all” global_colors_info=”{}” align_last_edited=”on|desktop” align_tablet=”center” align_phone=”center”]<\/p>\n

Please keep in mind to watch the drill animations for their theory<\/span> and mechanics<\/span>, not<\/strong> execution. Most of my videos are captured during an athlete\u2019s learning phase. Also, please do not<\/strong> perform any drills, prerequisites or progressions unless you\u2019re in the company of a certified coach<\/span> and have their permission to do so. The information on this website is presented purely for entertainment purposes only.<\/span> You<\/strong> are solely liable for any injuries that may occur.<\/p>\n

Basically, don’t be foolish and use common sense.<\/p>\n

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Here’s Why It’s Awesome<\/h2>\n

1) Forces High, Explosive Handsprings<\/h4>\n

Now you might think “Wait a minute! I thought BHS were supposed to be LONG and LOW?”<\/em><\/p>\n

Well, if what you want your BHS to do is set you up for an end skill<\/strong> then yes, they should absolutely<\/em> be as long and low as possible. This will allow your feet to hit that negative angle<\/a><\/span>, shooting you straight up into the sky for whatever end skill your heart desires.\u00a0<\/p>\n

But, if your goal is to do a standing pass and actually generate some power from nothing (i.e no Round Off) then having a “higher” or slightly “loopy” initial BHS is ideal. And this should come from driving your hips as high as possible, which you’ll see my athlete doing.<\/p>\n

2) Forces Round Off Power Development<\/h4>\n

Anyone can run down half the floor in order to have sufficient speed and momentum for their Round Off<\/span><\/a>. But generating power from just a small hop takes some serious work into having a strong hurdle, needle kick and snap-down. This is what the 2nd part of the drill is doing.<\/p>\n

Note:<\/strong> In the animation above, I would’ve liked my athlete to have a longer more powerful hurdle. Be sure to apply this correction for yourself.<\/em><\/p>\n

Initially I’d recommend just doing the RO from the standing BHS hop so you can get used to it. Once you’ve gotten comfortable, you can not only add a BHS, but perform entire passes!<\/strong> The athlete you see in the animation above could’ve easily added a back tuck (assuming the mat was facing the other way and she had the space, of course).\u00a0<\/p>\n

Hope you get a chance to try it out. And if you do, let me know in the comments below how it went!<\/p>\n

Want More Drill Ideas With A Foldable Cheese Mat? Click Here<\/span><\/a><\/strong><\/p>\n

Found This Content Useful? Don’t Forget To Share<\/span> With A Friend!<\/h3>\n

[\/et_pb_text][et_pb_cta title=”Experience The Best Tumbling Clinics At Your Gym!” button_url=”https:\/\/tumblingcoach.com\/clinic” url_new_window=”on” button_text=”YES! I am interested” admin_label=”Article Clinic CTA” _builder_version=”4.27.2″ header_text_align=”center” header_font_size=”30″ header_line_height=”1.2em” body_font_size=”20″ background_color=”#120044″ custom_button=”on” button_text_size=”24″ button_text_color=”#FFFFFF” button_bg_color=”#26007f” button_border_width=”3″ button_border_color=”#3c36e2″ button_font=”–et_global_body_font||||||||” button_use_icon=”off” button_alignment=”center” button_custom_margin=”12px||||false|false” custom_margin=”41px||||false|false” header_font_size_tablet=”28″ header_font_size_phone=”24″ header_font_size_last_edited=”on|phone” header_line_height_tablet=”” header_line_height_phone=”” header_line_height_last_edited=”on|phone” body_font_size_tablet=”” body_font_size_phone=”18″ body_font_size_last_edited=”on|phone” button_text_size_tablet=”20″ button_text_size_phone=”18″ button_text_size_last_edited=”on|phone” border_radii=”on|8px|8px|8px|8px” border_width_all=”3px” border_color_all=”#4252e5″ box_shadow_style_button=”preset1″ text_shadow_style=”preset2″ text_shadow_color=”rgba(0,0,0,0.27)” global_module=”3577″ saved_tabs=”all” global_colors_info=”{}”]<\/p>\n

Are you a Coach or Owner that found this article helpful? Then consider hosting Coach Sahil’s clinics at your gym! Not only will your athletes gain weeks<\/span> worth of experience in a single day,<\/span> but your staff will receive the most comprehensive hands-on tumbling training in the industry. To get started, click the button below…<\/p>\n

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[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Bio Section” _builder_version=”4.16″ _module_preset=”default” background_image=”https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2023\/09\/crypto-bg-02-1-1024×640-1.png” background_blend=”hard-light” custom_margin=”|||” custom_padding=”0px||23px|||” global_module=”4798″ saved_tabs=”all” collapsed=”off” global_colors_info=”{}”][et_pb_row admin_label=”Row” _builder_version=”4.16″ _module_preset=”default” custom_padding=”6px||8px|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_code admin_label=”About Bookmark” _builder_version=”4.21.0″ _module_preset=”default” global_colors_info=”{}”]<\/a>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.21.0″ _module_preset=”default” width=”90%” custom_padding=”||72px||false|false” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ _module_preset=”default” custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”About Title” _builder_version=”4.21.0″ _module_preset=”default” header_font=”|500|||||||” header_text_align=”left” header_text_color=”#89c6ff” header_line_height=”1.5em” header_2_font=”Jost|500|||||||” header_2_text_align=”center” header_2_text_color=”#ffffff” header_2_font_size=”35px” header_2_line_height=”1.5em” header_3_font=”Jost Regular Sans|500|||||||” header_3_text_color=”#89c6ff” header_3_font_size=”60px” header_3_line_height=”1.5em” header_4_font=”Jost Regular Sans|500|||||||” header_4_text_color=”#89c6ff” header_4_font_size=”60px” header_4_line_height=”1.5em” header_5_font=”Jost Regular Sans|500|||||||” header_5_text_color=”#89c6ff” header_5_font_size=”60px” header_5_line_height=”1.5em” header_6_font=”Jost Regular Sans|500|||||||” header_6_text_color=”#89c6ff” header_6_font_size=”60px” header_6_line_height=”1.5em” custom_margin=”||9px|||” header_font_size_tablet=”40px” header_font_size_phone=”” header_font_size_last_edited=”on|phone” header_2_font_size_tablet=”40px” header_2_font_size_phone=”” header_2_font_size_last_edited=”on|phone” header_3_font_size_tablet=”40px” header_3_font_size_phone=”” header_3_font_size_last_edited=”on|phone” header_4_font_size_tablet=”40px” header_4_font_size_phone=”” header_4_font_size_last_edited=”on|phone” header_5_font_size_tablet=”40px” header_5_font_size_phone=”” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”40px” header_6_font_size_phone=”” header_6_font_size_last_edited=”on|phone” header_text_shadow_style=”preset1″ header_text_shadow_horizontal_length=”-0.02em” header_text_shadow_vertical_length=”0.07em” header_text_shadow_blur_strength=”0.3em” header_text_shadow_color=”#d55ffc” global_colors_info=”{}”]<\/p>\n

About Coach Sahil<\/h2>\n

[\/et_pb_text][et_pb_divider color=”#4b32c9″ divider_weight=”2px” _builder_version=”4.16″ _module_preset=”default” width=”50%” module_alignment=”center” height=”4px” custom_padding_tablet=”” custom_padding_phone=”” custom_padding_last_edited=”on|desktop” global_colors_info=”{}”][\/et_pb_divider][et_pb_text admin_label=”Bio Text” _builder_version=”4.21.0″ _module_preset=”default” text_font=”Jost||||||||” text_text_color=”#dbdbdb” text_font_size=”18px” header_text_shadow_style=”preset1″ header_text_shadow_horizontal_length=”-0.02em” header_text_shadow_vertical_length=”0.07em” header_text_shadow_blur_strength=”0.3em” header_text_shadow_color=”#d55ffc” global_colors_info=”{}”]<\/p>\n

For over 15 years, Coach Sahil has been on a mission to help athletes master their tumbling and acrobatic skills in the shortest<\/em> amount of time possible without<\/span> 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<\/u>.<\/a><\/p>\n

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\u2193 Click To Follow \u2193<\/p>\n

SnapChat<\/u><\/a>\u00a0 |\u00a0 Instagram<\/u><\/a>\u00a0 |\u00a0 Facebook<\/u><\/a><\/p>\n

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Instead of working each piece of your back handspring and round off separately, use this 2-in-1 drill to help you do MORE in LESS time!<\/p>\n","protected":false},"author":1,"featured_media":4115,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[315,317],"tags":[194,103,161,52,295,34,22],"class_list":["post-4111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-for-athletes","category-for-coaches","tag-back-handspring","tag-cheerleading","tag-cheese-mat","tag-gymnastics","tag-power","tag-round-off","tag-tumbling"],"yoast_head":"\n2-in-1 Drill Improves Back Handspring Power & Round Off Speed<\/title>\n<meta name=\"description\" content=\"Instead of working each piece of your back handspring and round off separately, use this 2-in-1 drill to help you do MORE in LESS time!\" \/>\n<meta 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