How to Improve Back Handsprings Using the Tumbl Trak Skill Shape

Stretching and Warm Up

In order to properly prepare your body for back handspring training with the Tumbl Trak Skill Shape, it is important to incorporate a variety of stretching exercises and warm-up routines. By doing so, you can improve flexibility, increase blood flow to the muscles, and reduce the risk of injury. Here are some detailed instructions on different exercises and warm-up routines you can follow:

1. Neck Rolls:

• Stand with your feet shoulder-width apart and relax your shoulders.
• Gently drop your chin to your chest and roll your neck in a circular motion, clockwise for 10 seconds.
• Repeat the same motion in a counterclockwise direction for another 10 seconds.

2. Arm Circles:

• Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height.
• Make small circles with your arms, gradually increasing the size of the circles.
• After 10 seconds, reverse the direction of the circles.

3. Standing Side Stretch:

• Stand with your feet hip-width apart and extend your left arm overhead, reaching towards the right.
• Keep your shoulders down and your core engaged.
• Hold the stretch for 15 seconds on each side.

4. Hamstring Stretch:

• Stand with your feet hip-width apart and extend your right leg forward, resting your heel on a raised surface.
• Bend your left knee slightly and hinge forward from your hips, keeping your back straight.
• Hold the stretch for 15 seconds and then switch legs.

Proper Technique

To execute a successful back handspring using the Tumbl Trak Skill Shape, it is crucial to maintain proper form and technique. Follow these step-by-step instructions to improve your back handsprings:

1. Warm-up:

• Prior to practicing back handsprings, it is essential to warm up your body with stretching exercises and light cardio to prevent injuries and increase flexibility.

2. Starting Position:

• Begin by standing at the edge of the Tumbl Trak Skill Shape, facing away from it.
• Place your hands on the mat shoulder-width apart and bend your knees slightly.

3. Jump and Kick:

• Jump off both feet simultaneously, extending your arms overhead as you propel yourself backward.
• As you push off, kick your legs up and back, leading with your toes and pointing them throughout the entire motion.

4. Arch Your Back:

• As your legs reach their highest point, arch your back to create a strong and open position.
• Keep your head aligned with your spine and focus your vision towards the ceiling or the horizon.

5. Contact with the Skill Shape:

• Extend your arms forward and down as you make contact with the Tumbl Trak Skill Shape.
• Allow your arms to absorb the impact, effectively transferring your momentum and continuing the motion.

6. Push and Tuck:

• As your hands make contact with the mat, push off with your arms to generate upward momentum.
• Tuck your knees tightly towards your chest, aiming to reach a compact tucked position.

7. Land with Control:

• Extend and open your body as you reach the peak of your tuck, preparing for the landing.
• Release your tuck and extend your legs to land on the Tumbl Trak Skill Shape, using your leg muscles to absorb the impact.

Remember, mastering the back handspring technique requires practice and patience. Here are a few additional tips to help you improve:

• Maintain a tight core and engage your abdominal muscles throughout the entire movement.
• Keep your arms straight and strong to support your body and aid in generating power.
• Practice rhythmic breathing to optimize your performance and maintain control.

Using the Octagon Skill Shape

If you are looking to improve your back handsprings and take your gymnastics skills to the next level, the Tumbl Trak Gymnastics Octagon Skill Shape is a must-have training tool. This versatile mat is specifically designed to help gymnasts, cheerleaders, and martial artists perfect their somersaults and back handsprings. Follow these steps to properly set up and use the Tumbl Trak Octagon Skill Shape for optimal training:

Step 1: Setting Up

• Place the Octagon Skill Shape on a flat and even surface, such as a gymnastics or martial arts mat.
• Ensure that there is enough space around the Octagon to move freely and perform your back handsprings.
• Double-check that the Octagon is stable and securely in place before starting your training.

Step 2: Proper Positioning

• Stand facing the Octagon with your feet shoulder-width apart.
• Bend your knees slightly and bring your arms up in front of you, ready to initiate the back handspring.
• Position your hands on the top edge of the Octagon, gripping it firmly to ensure stability during the skill.
• Keep your gaze forward and focus on a fixed point ahead of you.

The Tumbl Trak Octagon Skill Shape provides a safe and supportive surface for practicing back handsprings, allowing you to perfect your technique and build confidence in your skills. Its octagonal shape provides stability and balance, making it easier to maintain control during your training sessions. The firm foam construction of the Octagon optimizes the rebound, helping you generate the necessary power to execute successful back handsprings.

• Use the Octagon Skill Shape to gradually progress from assisted back handsprings to independent ones.
• Practice repeatedly, focusing on proper form and technique.
• Work on gradually increasing the height and power of your back handsprings.

Drills and Progressions

The Tumbl Trak Gymnastics Octagon Skill Shape Tumbling Mat is an excellent tool for improving your back handsprings. By incorporating a variety of drills and progressions with the Octagon Skill Shape, you can gradually build strength, flexibility, and confidence to perform more advanced back handspring skills. Here are some drills and progressions to help you get started:

• Bridge Kickover: Start by standing with your feet hip-width apart, then slowly lower your upper body to the ground until your hands touch the floor. From here, kick your legs up and over your head, aiming to land in a bridge position on the Octagon. This drill helps improve shoulder and back flexibility, as well as overall body control.
• Handstand to Bridge: Begin in a handstand position with your body fully extended and your hands on the ground. Slowly lower your legs down and back, aiming to land in a bridge position on the Octagon. This drill helps develop core strength, balance, and coordination.
• Progressive Back Handspring: Start by standing with your feet shoulder-width apart, then lower your hands to the ground and kick your legs up and over your head into a bridge position on the Octagon. From here, push off with your hands and kick your legs up and over again, aiming to land in a standing position. As you gain confidence and strength, you can gradually increase the height and distance of your back handspring.

Remember, consistency is key when practicing these drills and progressions. Start with basic exercises and gradually work your way up to more challenging variations. The Tumbl Trak Gymnastics Octagon Skill Shape Tumbling Mat provides a safe and supportive surface to practice your back handsprings, allowing you to focus on technique and form without the fear of injury. With patience and practice, you'll be able to improve your back handsprings and achieve new heights in your gymnastics, cheerleading, or martial arts training.

• Always warm up before attempting any back handspring drills.
• Listen to your body and take breaks as needed.
• Seek guidance from a qualified coach or instructor if you're new to back handsprings or gymnastics.

Spotting Techniques

When practicing back handsprings on the Tumbl Trak Skill Shape, it is important to have proper spotting techniques in place to ensure the safety of gymnasts. Coaches or training partners can use different spotting techniques to assist gymnasts during their training sessions. Here are some effective spotting techniques along with safety tips and proper spotting positions:

• Over-the-shoulder spotting: This technique involves the spotter placing one hand on the gymnast's lower back and the other hand on the side of the shoulder or neck. The spotter's duty is to provide guidance and support to the gymnast as they initiate the back handspring. They should maintain a firm grip on the gymnast's body and use their upper body strength to help guide the gymnast through the skill.
• Spotting from behind: In this technique, the spotter stands directly behind the gymnast and places their hands on the gymnast's lower back, providing support and stability. The spotter should use their hands to guide the gymnast's body through the skill, ensuring that the back is straight and the momentum is controlled.
• Side spotting: This technique involves two spotters positioned on either side of the gymnast. Each spotter places one hand on the gymnast's lower back and the other hand on the side of the shoulder or neck. The spotters work together to provide guidance and support during the back handspring. This technique is particularly useful for gymnasts who may struggle with balance or need additional support.

During spotting, it is essential to prioritize safety. Here are some important safety tips to keep in mind:

• Spotters should always maintain a strong and stable body position to provide proper support to the gymnast.
• Clear communication between the gymnast and spotter is crucial. The gymnast should inform the spotter of any discomfort or difficulty during the skill.
• Spotters should be prepared to adjust their technique and support based on the gymnast's needs and skill level.
• It is important to have a designated practice area that is clear of any obstacles or hazards to minimize the risk of injuries.

By employing these spotting techniques and adhering to safety guidelines, gymnasts can enhance their back handspring training using the Tumbl Trak Skill Shape. Coaches and training partners play a vital role in providing support and guidance, ultimately helping gymnasts improve their skills and reach their full potential.

Common Mistakes and Corrections

When practicing back handsprings, gymnasts may often make mistakes that hinder their progress and technique. By using the Tumbl Trak Skill Shape, these common mistakes can be easily corrected, allowing gymnasts to improve their back handsprings effectively. Below are some of the common mistakes and detailed instructions on how to correct them using the Tumbl Trak Skill Shape:

• Improper hand placement: One of the common mistakes is placing the hands too far apart or too close together. To correct this, gymnasts can use the Tumbl Trak Skill Shape to practice proper hand placement. By aligning their hands with the designated handprints on the Skill Shape, gymnasts can develop muscle memory and ensure consistent hand placement during back handsprings.
• Lack of core strength: Another mistake is a weak core, which can result in a lack of control and stability during back handsprings. To improve core strength, gymnasts can use the Skill Shape to perform hollow body holds and tuck ups. The rounded shape of the Skill Shape helps engage the core muscles, allowing gymnasts to develop the necessary strength for powerful and controlled back handsprings.

The Tumbl Trak Skill Shape is a versatile training tool that allows gymnasts to target specific areas in their back handspring technique. By addressing these common mistakes and using the Skill Shape for corrections, gymnasts can enhance their skills and achieve better back handsprings.

Strength and Conditioning

Developing strength and conditioning is crucial for gymnasts to perform back handsprings effectively and with control. By incorporating specific exercises and conditioning drills into their training routine, gymnasts can strengthen the muscles required for executing back handsprings. Additionally, incorporating the Tumbl Trak Skill Shape into these workouts can provide the necessary support and stability for practicing and perfecting this skill.

Here are some exercises and drills that can help gymnasts improve their back handsprings:

• Bridge Ups: Lie on your back with your knees bent and your feet flat on the ground. Place your hands by your ears and press through your palms to lift your hips off the ground, coming into a bridge position. Hold for a few seconds and then lower back down to the starting position. Repeat for multiple reps to strengthen your core and back muscles.
• Hollow Holds: Lie on your back with your arms extended overhead and your legs straight out. Engage your core and lift your head, shoulders, and legs off the ground, creating a "hollow" shape with your body. Hold this position for as long as you can, focusing on maintaining stability and control.
• Wall Drills: Stand facing a wall, with your hands placed on the wall at shoulder height. Kick up into a handstand position against the wall, using the wall for support. From this position, practice kicking off the wall and landing in a back handspring. Start with small kicks and gradually increase the height and power of your kicks as you become more comfortable and confident.
• Tumbl Trak Skill Shape: The Tumbl Trak Gymnastics Octagon Skill Shape is an excellent tool for back handspring training. It provides a stable and cushioned surface for gymnasts to practice their skills, allowing them to focus on technique and form. Incorporate the Tumbl Trak Skill Shape into your workouts by placing it on the ground and using it as a platform for performing back handsprings. Gradually increase the height by using stacking mats or other equipment to challenge yourself and build strength.

• By consistently incorporating these exercises and drills into your training routine, along with utilizing the Tumbl Trak Skill Shape, you can enhance your strength, conditioning, and overall performance in executing back handsprings. Remember to always prioritize proper technique, warm-up adequately before each session, and listen to your body to prevent any injuries during training.

Building Confidence

Gymnastics can be an intimidating sport, especially when it comes to attempting back handsprings. Many gymnasts may experience hesitation or fear when faced with this challenging skill. However, with the help of the Tumbl Trak Gymnastics Octagon Skill Shape Tumbling Mat, coaches and athletes can implement strategies and exercises to build confidence and overcome mental barriers. Here are some ways to help gymnasts improve their back handsprings using the Tumbl Trak Skill Shape:

• Progressive skill development: Break down the back handspring into smaller, manageable steps to gradually build confidence and skill. Start with basic skills such as handstands, cartwheels, and backbends to establish a foundation. Use the Tumbl Trak Skill Shape to provide a safe and supportive surface for practicing these fundamental skills.
• Spotting and support: Provide gymnasts with proper spotting and support during their back handspring attempts. Coaches can use the Tumbl Trak Skill Shape to spot gymnasts by standing behind or beside them, providing a sense of security and reassurance. Gradually decrease the amount of spotting as the gymnast's confidence and technique improve.
• Visualization techniques: Encourage gymnasts to visualize themselves successfully completing a back handspring. Visualization can help reduce anxiety and improve performance. Have gymnasts close their eyes and visualize the entire skill in their minds, focusing on each step and movement.
• Positive reinforcement: Offer consistent positive reinforcement and support throughout the learning process. Celebrate small achievements and progressions, reinforcing the gymnast's belief in their abilities. The Tumbl Trak Skill Shape provides a firm and stable surface, allowing coaches to spot gymnasts effectively and provide immediate feedback, enhancing the reinforcement process.
• Drills and repetition: Repetition is key to building confidence and proficiency in back handsprings. Incorporate drills and exercises that focus on the specific components of the skill, such as hand placement, body positioning, and timing. The Tumbl Trak Skill Shape can be used in various drills, providing gymnasts with a comfortable landing surface and support.
• Gradual increase in difficulty: Gradually increase the difficulty of the skill by adding variations and progressions to the back handspring. For example, starting with a standing back handspring and advancing to a round-off back handspring. The Tumbl Trak Skill Shape offers a versatile training tool that can support gymnasts as they progress and take on new challenges.

By implementing these strategies and incorporating the Tumbl Trak Gymnastics Octagon Skill Shape Tumbling Mat into training sessions, gymnasts can build the confidence needed to improve their back handsprings. With practice, support, and a safe training environment, gymnasts can overcome mental barriers and increase their self-assurance in this challenging skill.

Progress Tracking

When it comes to improving your back handsprings using the Tumbl Trak Skill Shape, keeping track of your progress is essential. By monitoring your improvement and setting realistic goals, you can stay motivated and see tangible results. Thankfully, there are several methods and techniques you can utilize to track your progress effectively.

One method that can be highly beneficial is creating a progress journal or log. This allows you to record your practice sessions, noting the number of successful back handsprings you complete, any areas that need improvement, and the overall quality of your technique. By consistently tracking your performance, you can identify patterns, measure improvements over time, and set realistic goals for yourself.

• Regularly review and assess your journal to identify specific areas for improvement and set targets accordingly.
• Record any modifications or adjustments you make to your technique to evaluate their effectiveness.
• Set short-term and long-term goals in your journal to keep yourself motivated and focused.

Another effective way to track your progress is by utilizing video analysis. Record yourself performing back handsprings using the Tumbl Trak Skill Shape and review the footage for technical errors or areas that can be improved. This visual feedback can be instrumental in identifying mistakes that may be difficult to pinpoint in real-time. By regularly analyzing your videos, you can make the necessary adjustments and track your progress visually.

Additionally, consider seeking feedback and guidance from a coach or experienced gymnast. They can observe your performances, provide constructive criticism, and suggest specific drills or exercises to help you improve your back handsprings. Their expertise and guidance can be invaluable in tracking your progress effectively.

• Seek feedback and advice from professionals or mentors to gain valuable insights.
• Schedule regular check-ins with a coach to monitor your progress and make necessary adjustments.
• Implement recommended drills or exercises into your practice routine as directed by your coach or mentor.

By utilizing methods such as progress journals, video analysis, and seeking feedback from experienced individuals, you can effectively track your progress while working on your back handsprings using the Tumbl Trak Skill Shape. Remember to set realistic goals, stay motivated, and celebrate your achievements along the way.

Spotlight: Success Stories

When it comes to improving back handsprings, many gymnasts have found success using the Tumbl Trak Skill Shape. This innovative tool has helped gymnasts of all levels enhance their technique and achieve their gymnastics goals. Here are some inspiring success stories showcasing how the Tumbl Trak Skill Shape has made a difference in their training:

Gymnast A:

• Gymnast A had been struggling with her back handsprings for months.
• She found it challenging to gain the height and power needed for a successful execution.
• After incorporating the Tumbl Trak Skill Shape into her training, Gymnast A noticed significant improvements in her back handspring technique.
• By using the Skill Shape as a guide, she was able to focus on her form and body positioning.
• Gymnast A also mentioned that the Skill Shape helped her overcome her fear of going backwards, allowing her to perform with more confidence.

Gymnast B:

• Gymnast B had been struggling with consistency in her back handsprings.
• She often struggled with landing properly and had difficulty maintaining a straight body position throughout the skill.
• Upon incorporating the Tumbl Trak Skill Shape into her training, Gymnast B saw remarkable improvements in her back handsprings.
• The Skill Shape provided her with a target to aim for, helping her maintain a straighter body position throughout the skill.
• With consistent use of the Skill Shape, Gymnast B was able to develop muscle memory and improve her landing technique.

These success stories highlight how the Tumbl Trak Skill Shape has been instrumental in helping gymnasts overcome challenges and improve their back handsprings. The Skill Shape serves as a supportive tool that focuses on technique, form, and confidence, ultimately contributing to the overall success of these gymnasts.

• Offers a supportive tool to enhance back handspring technique
• Fosters a focus on form, body positioning, and landing technique
• Aids in overcoming fear and building confidence
• Targets consistency and muscle memory development