How to Improve Your Back Handspring?


The back handspring is a challenging gymnastic technique where the gymnast performs backflips and launches herself back into a standing position with the force of the resulting handstand. Learning how to execute the back handspring takes time and requires a level of athleticism with regular gymnastics practice. However, regardless of whether you are new to or already well-versed in the back handspring, there is almost always a chance to improve your technique.

Improving your current back handspring requires more work than technique. Depending on your experience, you may need to review how you design your technique and reconsider bad habits. Either way, your tech will benefit from a few touches.

Stretch to Improve your Flexibility:

Pre-warming your feet and back will reduce your risk of injury. If your body isn’t limp during the last handspring, there’s a chance you won’t adjust the flip properly. Regardless of the sport you’re practicing for. It’s always important to warm up your body a bit before the fact. Stretch and roll your wrists. It is the area that risks the most stress when performing your back handspring, so it’s a good idea to give it some extra love before attempting the technique.

Prepare a Soft Surface for your Back Handspring: 

A soft surface, such as yard grass, mat, or air track matt, is essential for practicing your backhands. You can easily order the following equipment from Kameymall. A hard surface won’t give you the cushion you need to spring back, and the risks of injury are enormous. Investing in an air track mat will allow you to practice your back from any location. 

Needle Kick Work: 

The needle kick will help train the force in your legs, which is needed to execute the initial flip backward. To perform a needle kick, lift your knees, and launch your foot in a kicking motion. Repeat this 15-20 times for each leg to complete a complete set. Doing a set of these before attempting a back handspring will ensure that your leg muscles are properly warmed up for the technique.

Use of Air Track Mats for Gymnastics: 

An air track mat provides a safe, welcoming area to practice your backflip. If you’re relatively new to back handsprings and flips, practicing them on an air tack mat helps reduce your fear of injury.

Practice Handstand:

The cornerstone of a successful back handspring is a handstand. It would be best to practice these as part of your regular workout. Target your arms down and keep your hands flat on the ground. Keeping your hands in place, launch yourself forward and lift your feet off the ground. Handstands can be held for several seconds or longer if you have the flexibility and strength. They can take a long time to master but are an essential step if you want to get good at back handsprings.

Rain your Hands Using a Vaulting Board: 

Especially in the beginning, many gymnasts have difficulty gathering the strength needed to launch their bodies into a flip. A vault board will give you the extra force needed to achieve a flip. It will allow you to focus on other aspects of your technique. Using a vault board can help you focus on improving your control rather than trying to jump power yourself. It is especially helpful if you have difficulty with the initial jump.

Sitting Against a Wall: 

Sitting against a wall is a common method of strengthening the legs. Put the matt beneath. If you use the air track mat, they will help you more if you order from Kameymall; it will be so easy for you. Provide you with the best quality thing. Rest your back against the wall, and lower your body. It will bend your legs. Lower your squat to the point where your legs are arched at a 90-degree angle.

It should cause a noticeable burning in your leg muscles. If your legs are strong, you’ll be able to jump higher, giving your back arms more initial force. Hold your squat for 30 seconds, then allow yourself to rest for 30 seconds before attempting another rep.

Keep your Head Straight and Level: 

Keep your head straight on the back handspring. It reduces the risk of injury. It also helps to ensure that your weight is displaced equally on both sides. If your head is turned in any way, there will be a tendency for your body weight to shift in that direction.

Leep at Regular Time Every Night:

Even if you are not actively training, you will still harm yourself by cutting back on sleep. Regular, adequate sleep is especially important if you are into athletics. A time between 7-and 9 hours is optimal, although you may want more if you have a particularly stressful athletics test the next day.


It is an easy and affordable method to use the mat for gymnastics and the easiest method. It is easy to carry everywhere no need to go outside from home to work out in the gym. It is the cheapest source. Mats are easily present in every home, or Kameymall will easily provide these things.