How to Improve Your Handstand

In tumbling, the handstand is one of the most basic body positions and is very important. A majority of skills, if done correctly, hit or pass through the handstand position. This skill also builds the athletes strength, balance and spatial awareness. According to USA Gymnastics the proper technique for a handstand is:

Hands should be shoulder width apart on the floor, with arms straight and fingers facing away from the body.
Head should be in a neutral position, not tucked (chin to chest) too far or lifted outward.
Shoulders should be fully extended; eliminating any angle in the shoulders will help the gymnast reach a straighter handstand position.
The body should form a straight line from hands through the arms, shoulders, torso and legs. Squeezing the core muscles in the stomach and back can help prevent arching or piking.
For a basic handstand position, legs should be straight and together.

At home exercises to improve your handstand:

Hollow body hold- with arms by ear squeeze core and hold your body in a hollow position. Your shoulders and feet should be raised off the ground. You can also place your feet on an elevated surface and squeeze your hips to the ceiling. Hold it for as long as you can.

Shoulder Push-ups- your body should be in an upside down v position. Bending your arm so your elbows are going outward, lower your face to the ground then push back up to the starting position. Do this in sets of 25.

Bridge- laying on your back with your knees bent, feet flat on the floor, and hands by your ears push up into a bridge. The goal is to get your legs straight, feet together, and push your head upward through your arms. This will improve your shoulder flexibility. Hold for 30 sec.

Author, Jill Parrott, has been a UCA instructor for 5 years.She won three UCA national titles when she was studying in Morehead State University and was a member on the 2011 USA all-girl cheerleading team which won the gold medal. Jill has had the chance to teach across the United States and Switzerland. She is extremely excited to be teaching here in China!

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Website: www.varsity.com.cn