Handstand , Frontflip , Backflip

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during the summer holidays i hope to acheive those three acrobatical stunts,

 

i wondered in particular to the capioera practioners and gymanstics among us if you could possible give me some advice in obtaining those acrobatical stunts

 

your help would be most appreciated

 

 

 

 

[koreantiger81]

check out

 

http://www.neokarate.net/

 

 

[KickChick]

BACKFLIPS(tucked/layout)

 

1) For a backflip in a tucked position:

 

At the top/apex of your jump/takeoff, stretch, then tuck and rotate your knees to your chest/face as if you were "whipping your knees over your head"--most beginners don't set and erroneously throw their backs/torso backward without jumping/stretching UP first. You want to be as long/tall as possible before you tuck into a small ball so that you rotate much more quickly (in physics, it's known as the law of conservation of angular momentum--anytime you shorten something, it spins faster depending on how much it is shortened).

 

BACKHANDSPRINGS

 

First, you should already have a good handstand.

 

1) Most beginners don't sit back far enough (they jump with their weight/center of gravity over their feet instead of behind their feet) because most are afraid of that off-balance feeling they should get before jumping. Lean/fallback/sit-back first and then bend the knees before jumping. Make sure the knees/shins don't protude forward. You can drill yourself by having doing backhandsprings/drills facing close to a wall so the wall prevents you from leaning forward/(not siting back far enough). When doing it from a round-off, make sure you snap your feet down so that you land with your weight behind your feet,shins angled backwards/up,and bottom/pc/hips tight and tucked under.

 

2)Make sure rotate/arch your upper body AFTER you jump so you land on your hands (with your shoulders over in line over your hands)--most beginners don't rotate enough so they land on their shoulders/back instead of their hands. Most beginners also arch/rotate too early (when their weight is still over their feet or before they even jump) or too late after they're in the air). Make sure you swing your arms super-fast before you jump so that your arms are by your ears by the time you jump--most beginners swing their arms too slow.

 

3) To prevent the legs from flying open while performing a backhandspring, lie down and squeeze the knees/ankles together while someone tries to pry their legs apart. You can also arch your bottom off the floor to simulate the arched in-flight position while doing this. You can also jump while holding a ball between the legs. Gymnasts who jump with their legs open tend to depend only on arching (instead of arm swing/strong jump) to land on their hands--they also usually have bent knees (bad form). Stand on the toes and squeeze the bottom and legs and you should feel this same tightness in the toes and legs/bottom/pc when you jump through your toes. Make sure the feet are pointed straight ahead and not angled away from each other when in the start position or from landing a round-off--feet angled away from each other causes the legs to open when bent.

 

4) Conditioning: Exercises that build your shoulders, triceps, and trapezius muscles are the most effective for increasing your speed and power. Handstand push-ups are one the best exercises for students if they can't do military/shoulder presses.

 

FRONT HANDSPRINGS

 

1) Make sure that you hurdle and reach far ahead of your feet as your reach for the floor

 

2) Make sure you start to pushoff/block through your shoulders/traps early (before both legs hit vertical) so you float high--most beginners push off to late

 

3) Forcefully stop the movement of your first leg once it reaches vertical after kicking it up so that you'll transfer its momentum to your torso so your torso rotates up--most beginnners neglect to stop their leg and kickover to fall onto their back

 

4) Conditioning: same as back handsprings

 

PRESS INTO HANDSTAND FROM SPLITS

 

1) From the splits, place your hands about shoulder-width apart and close to your inner thighs, hollow-out your chest, and press upwards using your shoulder strength (you can also use your hips to help yourself up). Keep your legs tight and toes pointed for best form.

 

2) Conditioning: Shoulder exercises, especially front dumbbell/barbell raises to the front with palms facing each other or down.

 

For video clip: http://www.geocities.com/ox_pasture/Tbflip.html

 

 

[Eye of the Tiger]

I just went on their forum and told them to join karateforums.com as their forums sucked!

 

 

 

[KickChick]

NeoKarate is a small forum basically geared to extreme acrobatic martial arts ... (not as diverse as KF and not as popular) ... you're entitled to your opinions, sure but did you really have to post that??????

 

 

[koreantiger81]

sigh...then try http://www.trickstutorials.com/backflip.htm

 

(has step by step pictures, videos, etc)

 

[ This Message was edited by: koreantiger81 on 2002-07-11 02:45 ]

[KenpoChick87120]

eye of the tiger-- your hearts in the right place but you shouldn't do that. Its realy rude, and I saw your post. Its not cool dude

 

 

[Eye of the Tiger]

Sorry. Its cool.

 

 

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i feel that i am physically able to perform these kind of acrobatic stunts, but i guess its just the fear of hurting myself, my back my neck etc.. which seem to be limiting

 

fear seems to be holding me back

 

 

[BlackI]

Does any one have any tips on doing cartwheels. Everytime I do one my shoulder fells like hell..