Have you ever wondered how to do a back handspring on the trampoline? It is not as scary as it seems, especially when you have our step-by-step guide.
The first step in training how to do a back handspring on the trampoline is to do a backwards drop onto your back. Next you move on to a backward roll over your shoulders. Then you will practice twisted cartwheels. Finally, you are ready for a full back handspring.
A trampoline is for more than just fun. It is a great way to learn gymnastics moves and other tricks. The important thing to remember is to be safe. There are proper ways to learn these moves. The back handspring is one of the most difficult, but with the right training it can be fun.
For more information on specific trampoline’s, check out my article How Much Is A Big Trampoline.
We have put together a step-by-step guide on how to do a back handspring on the trampoline. We also have the right advice on training and easing into the movement. We do not want you to hurt yourself.
We also can help you find the best and safest trampoline out there to accommodate your new tricks and moves. Just mix these ingredients with your hard work and practice and soon you will be having all kinds of springy fun.
Table of Contents
How To Do A Back Handspring On The Trampoline: Step by Step
A back handspring is one of the most commonly used moves in gymnastics. Many aspiring gymnasts like to practice this move on a trampoline, to get extra spring to their jump. It is a great practice for performing these jumps on the ground.
The back handspring involves jumping backwards to land on your hands, kicking your body over your head. This can be a scary move to do for beginners which is why practicing on a trampoline is the perfect way to prep yourself. With our guide, you will be springing around in no time.
How To Do A Back Handspring On A Trampoline For Beginners
There is no shame in being scared to do a back handspring. With the right approach and step-by-step instruction, you will soon conquer that fear. There is a natural fear of falling backwards.
It is almost instinctual, but it can be overcome. What you need to do is gradually train your body to get past this instinct and fear. And before you know it you will be having fun.
1. Backward Drop
The backwards drop is the first step in this training. Start from a standing position and practice falling back onto the trampoline, directly onto your back. Once you are comfortable falling backwards in this way, you will feel in control and the fear will be gone.
2. Backward Roll
The next stop is the backward roll. You can start in a standing or crouched position for this. Roll backwards over your shoulder. You can finish on all fours or back to standing. Your body needs to stay in contact with the trampoline the whole time.
Next, you modify the roll. Instead of rolling all the way over, bounce off your back as you continue the roll. This will give you a little more power and spring.
You will get airborne with this move and can land on hands and knees or standing. For the first few tries you will likely need to use your knees to catch yourself.
3. Twisted Cartwheel
Once you can get to a standing position from the backward roll, you are ready for the twisted cartwheel. This helps you learn the proper place for your hands during a back handspring. It also takes practice to get used to the springy surface of a trampoline.
You can start with a few regular cartwheels first. Now in the same position as the backward drop, twist into a cartwheel instead of falling backwards. Hold the backwards fall for as long as you can before twisting. You will get used to the sensation of falling back onto your hands.
Continue this until you can start a twisted cartwheel from a few bounces. The difference to a regular cartwheel will be that both hands land together. This is important for protecting your wrists for the next stage.
4. Back Handspring
The back handspring is next. Do a few more backward drops and rolls first. This time instead of twisting, as you bounce up throw yourself backwards. Your hands need to be outstretched so they find the trampoline surface.
You may over-rotate a few times at first, but this is normal. If this happens just fall to your knees and then try again.
Always make sure you are getting enough height with your bounces and push backwards with the final bounce rather than straight up. After a few times, you will have the moves down and will know just how much bounce you need. Then you can spring all over the place.
How To Do A Back Handspring On A Trampoline Without Being Scared
Being scared is completely understandable at first. The motion of falling backwards goes against our natural instincts. Using the steps above will gradually introduce you to the back handspring. You should also practice with a spotter to help you get over the fears.
Make sure you are familiar with your trampoline and how much bounce you need to move around.
You can also alleviate fears by practicing warm-ups before you start. This helps to relieve tension in your muscles that fear can cause. Tense muscles will not help you and can cause injuries. Stretch your legs, arms, wrists, and shoulders before you start.
How To Do A Back Handspring On A Trampoline Without a Spotter
Starting with a spotter is recommended for the first time you try a back handspring. A spotter will help you get confident with the backwards falling. A spotter stands beside you to guide you as you fall and roll backwards.
Once you are confident in this, you can try the same movements in the step-by-step guide above without them.
When you do not have a spotter, make sure your back and shoulders are flexible. Practice a few handstands against a wall first to do this. When the spotter was there, you probably looked towards them as you moved backwards.
Without the spotter, you need to make sure you do not look to the side. Do not look over your shoulder either. You need to keep your head facing forward as you spring back.
How To Do A Roundoff Back Handspring On The Trampoline
Another popular move to try with the trampoline is a roundoff back handspring. Now that you have the basic back handspring down, this is the next challenge.
Again, the trampoline is the best place to learn these moves because of the springy surface. You will get the confidence and training you need to perform them on the mats.
Start with your feet together with your arms at your sides. Visualize the movements first and pick a spot where you want to land. This will help you get the right momentum. A roundoff is a cartwheel except that you land on both feet at the same time.
You will need more power for this move than you would a cartwheel. You also push off with both hands which is different to cartwheels. Lunge forward, arms raised to get momentum. Swing your arms up to your ears and keep them straight. Be sure that you are leading with your dominant foot.
Reach your arms forward as you hurdle forward. It will feel like a cartwheel. Plant your dominant hand first. Bring your legs over at the same time that your hand hits the trampoline.
Hands should be firmly planted now as you push off. Your shoulders and wrists are parallel to the ground.
Keep your legs straight and jump into a standing position. Your knees should be bent when you land, and you will be facing the opposite direction to where you started.
Best Outdoor Trampoline For Gymnastics
The Skywalker Rectangle Trampoline on Amazon is one of the best on the market for home trampolines. It is large and durable to accommodate every gymnastic action.
The springs are made from galvanized steel for maximum tension and resistance. The U-shaped legs will keep the trampoline in place during the most acrobatic moves.
Skywalker is one of the most trusted names in trampolines, so you can be assured of safety and reliability. The net attaches to the mat so there is no gap and the net is tightly stitched. Your gymnast will be protected as they bounce and train.
What I like:
- Reliable and durable
- Enclosure net included
- Exceeds all industry safety standards
Best Home Trampoline For Gymnastics
The JumpKing 10×14 FT Trampoline with Enclosure Net and Spring Cover Padding on Amazon is another great trampoline for your gymnast. JumpKing is another trusted name and this trampoline is their best for gymnastic training.
The rust-resistant frame is coated for added protection and strength and there are more springs than comparable trampolines. This means you get more bounce and it will last longer.
The safety pad covers the springs and the enclosure net meets at the mat. There are no open springs to catch fingers or toes. The 8-row stitching in the net prevents it from tearing even when you bounce against it in error.
This trampoline is fun for all, holding up to 250 pounds in weight.
What I like:
- Premium quality
- High weight capacity
- Enclosure net included
For more information on net enclosures, check out my article How To Put A Net On A Trampoline The Easy Way.
How To Do Cool Tricks On A Trampoline
You have the back handspring down, so what else can you do. The great part about a trampoline is that the possibilities are endless. There are so many more tricks you can learn.
Once perfected, you can take these moves to the mat. Even if you are not a serious competitor, these moves and tricks are a fun way to spend any afternoon.
How To Do A Front Handspring On A Trampoline
A handspring is essentially a fancy and springy handstand. You will need to practice handstands first on the trampoline to get used to the form. It also takes a while to get used to the springy surface.
Your body has to balance differently than when doing a handstand on solid ground. Once you are comfortable doing a handstand, you can move onto the handspring.
- From the handstand position, shrug your shoulders.
- Make sure you keep your elbows straight.
- Press into the trampoline to launch yourself forward.
- Land with your feet planted together and your arms over your head.
How To Do A Back Walkover On Trampoline
A back walkover will be a breeze now that you have conquered your fears of moving backwards. Follow these steps to perform a back walkover:
- Extend your dominant leg in front of you and reach your arms up
- Start bending backwards. Your palms will point up and your hips forward
- Push your arms and head backwards together
- Your back should bend slowly, keep the dominant leg in its place
- Balance your weight on the planted leg and do not bend your elbows or knees
- Land on your hands and shift weight to your hands
The walkover:
- Push your shoulders over your hands. You will be in a bridge position
- Move your body until your shoulders are above your hands
- Push into a split position. Your legs will be horizontal to your body
- With your legs off the ground, keep them straight and push through the walk over
- Land on your leading leg first, bend the knee
- You will end in a lunge
Helpful Tips On How To Do A Back Handspring On The Trampoline
You have the steps to follow to help you do the perfect back handspring on a trampoline. And you can find a great trampoline to practice on. There are also a few additional tips to remember when learning how to do a back handspring on the trampoline.
- Get your confidence first by practicing the early steps over and over
- Always stretch and warm up first
- Use a spotter when you need too
- Make sure you have a large enough trampoline to accommodate any moves or tricks you want to do
- Get a trampoline with safety features
Final Thoughts
And so concludes our guide on how to do a back handspring on the trampoline. You have the steps, the advice, and even a few recommendations for the best trampoline. Remember that a back handspring is dangerous, so safety needs to be a priority.
Always practice with a spotter first and stick to the steps we provided and the instructional video. We want you to have fun, but more importantly we want you to be safe. Never move on to the next move or trick until you have the basics down.
With a little patience and some practice, the gymnastic fun is right around the corner.