3 Advanced Handstand Drills

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We really can’t emphasize just how important handstands are in gymnastics! If you couldn’t tell, we really LOVE to help gymnasts improve their handstands. As we’ve mentioned, handstands are the most versatile skill in gymnastics and not only is it a basic skill, but it’s used in every single event! We have handstand videos/drills for beginners, we have videos to help gymnasts get stronger to hold their handstands longer, we have tips to hold your handstand longer, and now…handstand drills for advanced gymnasts! So without further ado, let’s get started!

Equipment needed for this workout:

3 advanced hs drills open shoulder push-up walk

Open Shoulder Push-Up Walks 5x

Get in an open shoulder push-up position and walk to the right 5 steps holding the open shoulder push-up position and then freeze. Walk 5 steps to the left holding the open shoulder push-up position and freeze. Then walk 5 steps forward holding the open shoulder push-up position and freeze. Walk 5 steps backwards holding the open shoulder push-up position and freeze.

3 advanced hs drills open shoulder push-up hops/bounces

Open Shoulder Push-Up Hops/Bounces 3x

Get back in the open shoulder push-up position and hop/bounce 3x to the right, 3x to the left, 3x forwards and 3x backwards.

3 advanced hs drills pike ups using a yoga ball

Pike Ups Using a Yoga Ball 5x

Get in a plank position with your shins up on the ball and your shoulders over your hands. Try to move the ball by moving your body to as close to vertical as you can with the goal being your bottom is over you shoulders, then move the ball backwards by lowering your hips so you are back in a plank position. Repeat 5x.

3 advanced hs drills tuck ins using a yoga ball

Tuck Ins Using a Yoga Ball 5x

Get in a plank position with your shins up on the ball and your shoulders over your hands. Try to move the ball by keeping your core really tight and bringing your knees towards your arms tucking them in getting as close as you can, then move the ball backwards by extending your legs back out. Repeat 5x.

3 advanced hs drills the save game

The Save Game

The goal for this game is to practice saving your handstand. Kick up to a handstand and when you feel yourself falling either forwards or backwards try to save at least once. If you can save more times keep going! Try to save 3 times each direction in 1 handstand! Practice this for 3 minutes.

We hope you’ve enjoyed this workout!

 

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