Blue Cards, Level 2 / Intermediate

BWO Handstand Snap

Back Walkover Handstand Rebound

Description: Back Walkover into a handstand then rebound (snap down snap up).

 

BWO-Rebound

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Goal: Last half of back handspring
Objective: Increase core and shoulder strength.

Equipment: None
Reps: 5
Time: 5 – 10 min

  1. Starting with arms by ears and kicking leg off the ground, toe pointed.
  2. Go into back walkover, when reaching the middle (split handstand) of back walkover, bring other leg up into handstand position.
  3. From handstand shrug shoulder and snap down snap up (rebound). Shrugging the shoulders to push the ground away, snap arms up and feet down. Hands should be off the ground before the feet are on the ground. There should be no bend through hips or arms. The body should stay straight.

Safety:

  • Arching in lower back – not maintaining proper handstand position. The shoulders should do all the moving.
  • Bending Elbows

Things To Watch For:

  • Bending Elbows
  • Feet hitting ground before hands are off the ground/mat
  • Flat feet in landing and bent knees

Skills This Helps:

  • Snap Down Rebounds, Back Handspring

Published by Coach Mo