Mastering the handstand is an essential skill in gymnastics that showcases balance, strength, and control. Whether you’re a beginner or looking to refine your technique, these examples of handstand progression drills will guide you through the journey. Each drill builds upon the last, helping you develop the necessary strength and coordination to achieve a perfect handstand. Let’s dive into three practical and effective drills!
Wall walks are a fantastic way to build upper body strength and familiarity with being upside down. This drill is perfect for beginners who want to feel the sensation of a handstand while being supported by the wall.
Start by facing the wall in a push-up position. Gradually walk your feet up the wall while keeping your hands planted on the ground. Aim to walk your hands closer to the wall as your feet go higher. The goal is to reach a position where your body is almost vertical, in a handstand position against the wall. Hold this position for a few seconds, then walk your feet back down. Repeat this several times to build strength and confidence.
Notes: For a variation, try doing wall walks with your back facing the wall. This will help you focus on the balance aspect of the handstand. Also, remember to engage your core throughout the movement to maintain stability.
The frog stand is an excellent drill to develop balance and core strength, which are vital for achieving a handstand. It’s a preparatory position that helps you get used to balancing on your hands.
Start by squatting down and placing your hands on the ground in front of you. Spread your knees out to the sides and rest them on your upper arms, creating a stable base. Shift your weight forward onto your hands, lifting your feet off the ground while keeping your knees on your arms. Hold this position for as long as you can, focusing on keeping your core tight and your body balanced.
Notes: To make this drill easier, you can keep your feet on the ground while practicing shifting your weight forward. As you gain confidence, try lifting your feet higher and holding the position longer.
Kick-ups are a dynamic drill that helps you practice getting into a handstand from a standing position. This drill is great for building confidence and understanding the movement needed to achieve a handstand.
Begin by standing tall and placing your hands on the ground in front of you, about shoulder-width apart. Shift your weight onto your hands and kick one leg up towards the ceiling while driving the other leg upward to follow. It’s important to engage your core and keep your body tight as you kick up. Start with small kicks and gradually increase the height as you feel more comfortable. Try to hold the handstand position for a moment before coming back down.
Notes: If you’re struggling to kick up, try using a wall for support. Kick your legs up towards the wall to help you find the balance point. As you gain strength, you can transition to freestanding kick-ups.
By incorporating these examples of handstand progression drills into your routine, you’ll steadily develop the strength and balance needed for a solid handstand. Remember to practice consistently, and don’t hesitate to ask for feedback from a coach or experienced gymnast to help you improve. Happy training!