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Flyspring - Gymnastics
The flyspring is like a front
handspring where you jump off from both legs together.
( opposite
of a back
handspring )
Jump forward from both legs, land on your hands in a handstand position and
whip over
your extended legs. Then land on your legs again.
It is necessary to learn the flyspring
before you try the frontflip layout.
Before you try the flyspring you should be able to do dive rolls
and front handsprings.
Find more gymnastics instructions at gymnastics
main.
Technical description: Flyspring - Gymnastics
- Run forward and hop flat forward - jump from the balls of your feet.
You can also do the flyspring after a front handspring or after another flyspring.
The most difficult flyspring varation would be to do the flyspring after a frontflip.
- Keep your elbows extended during the whole technique.
Your upper arms should stick with the ears the whole time.
... that means that the arms and the head move as one unit.
However... the entire upper body and the arms should stay kinda lined up.
- When you jump off from the balls of your feet, your hip must not be behind the spot where your feet touch the floor !
Jump very far forward and keep your elbows extended.
Don't bend your knees notable as you jump off. The takeoff is
dynamic, which means that it is fast and you think of your knees
beeining extened as you jump off.
Your knees will bend automatically a little tiny bit ( you will notice if you video-tape yourself )
It's kinda like when you ropeskip.
- Keep your abdominals tight and kinda roll in your lower back slightly. Don't spead your butt back !!!
- Don't reach for the ground too early or too close to the spot where you jumpd off.
Keep in mind that your arms should stay in line with your upper body. And your upper body shouldn't be bent down either.
Think of it like if somebody would throw forward a stick that first lands after an 180 degree rotation and then stands upright
again after another 180° rotation.
( be the stick :) )
- You will probably bend down or up your shoulders or your trunk without really noticing during the exercise.
Perfect form would be if you stay totally straight and extended. It also won't work if you bend your limbs too much.
Also keep your knees extended totally.
- Land in a perfect handstand position with extended elbows, knees and ankles.
The
fingers point to the direction where you will land.
- Keep in mind that the arms and the legs also have to stay lined up when you are in the air.
If you crouch in / down, bend you knees forward or overarch your back. you will not be able to do a proper flyspring.
STAY LIKE A FLYING STICK !!!
- Push your hands backwards down to whip your feet over.
Don't push with your hands by bending your elbows and using your triceps & shoulders.
The push is done with the hands / fingers and by whipping the entire arms slightly backwards.
( see arrows in the FM clip )
- Don't bend your knees.
Don't arch down your lower body.
Try to let your feet fly forward up 45 degrees and keep your entire body extended.
- Land on both balls of your feet and keep your arms in line with your upper body while you are in the air.
( don't let your arms hang or fall down sideways )
- If you want to do another flyspring or a frontflip, it is necessary that you land with your feet right under
or even behind hip level.
Trainer advice: Flyspring - Gymnastics
- I can't say it often enough: Try to keep your body extended and don't reach for the floor close to the
spot where you jumped off. A flyspring is like a dive roll where you don't roll down after touching the floor.
Instead you extend your body even more and whip over your legs. ( and not only over - the legs are whipped far forward )
- Don't buckle down as you jump off for a flyspring.
- Training Methods:
- Do a handstand an mats and let yourself fall over with a totally extended body.
( so that you fall with your back and on the mats - stay extended )
- Improve your front handsprings.
- Jump from a trampoline onto a pile of mats. ( running towards the trampoline like if you were doing a frontflip )
- Stand on something about 1 meter high and let yourself fall down onto a trampoline.
Then do a flyspring onto a pile of mats.
This way you can concentrate on going forward instead of going down.
Keep in mind that the feet have to be behind hip level as you jump off from the tramp.
- Video tape your flysprings. Check how extended and far your flysprings are.
Related instructions: Flyspring - Gymnastics
Videos: Flyspring - Gymnastics
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