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Front Handspring Stepout - Gymnastics
The front handspring stepout is a basic gymnastics skill often used
to initiate
a row of front
handsprings, flysprings or front
flip variations.
The FHS
stepout is easier than the front handspring with closed legs.
Because the legs are spread, you land quicker, but because you
land on one leg,
the pressure is higher.
( that's why you should TRY the FHS with
closed lags first. SEE ADVICE BELOW )
Also try the front
walkover,
which is like a slow motion version of the front
handspring stepout and requires
more flexibility.
After you can do the front handspring with spread legs,
you can work on
handspring combinations or
even the frontwhip
variations.
Find more gymnastics skills at gymnastics
main.
Technical description: Front Handspring Stepout - Gymnastics
- Stand upright and extend your arms over head or
run forward a few steps,
hop from the right foot and lift your arms.
The distance between feet and hands should be as large as possible.
Keep your abs tight and maintain your legs, your trunk and your arms
in a
perfect straight line. The ears stick with the shoulders during the
entire movement.
The front handspring is easier when you run or jump forward.
However, if you can do the front handspring stepout without runup,
( static front handspring stepout ) you can also do it running.
- Lift
the left leg without moving any other body part.
Knee fully extended.
Ankle fully extended.
- Lean forward while keeping trunk, arms, head
and right leg in one line and
make a big step with the left leg. ( just like in the handstand
tutorial )
- Plant your hands approximately
1 body + 1 arm length from the
beginning position and keep your elbows extended.
Kick the right leg up, but still keep right leg, trunk and arms
pretty much in line.
Don't relax your abs too much and don't bend your knees.
Especially beginners tend to bend their knees, because they think
it makes it easier to kick the feet forward.
In fact this usually makes handsprings shorter and harder to control.
- Hollow
you back a little, but not too much, push your hands backwards,
shrug your shoulders up and also push with the strength of your
forearms.
At the beginning you should keep your elbows fully extended.
Later you can try to bend your arms minimally to create a better
push.
But you shouldn't try this at the beginning, because the
timing is
difficult and a too strong arm bend can break the entire movement.
- Keep
your shoulders and your ears together and push your hips
forward-up. Don't let your arms hang. Don't lift your arms sideways.
Then
land on the ball of the foot of your right leg and look 45° up.
The right knee should be pretty extended and the left leg should
be pretty high.
- If you wanna do another front handspring, it's
very important that you push
your hips forward and make a far step
with the left leg.
Keep you arms and your trunk in line and don't pause.
Trainer advice: Front Handspring Stepout - Gymnastics
- Try the front handspring with closed legs first,
then learn the stepout and later
perfectionize your front handspring with closed legs.
At the very beginning just do a handstand and let yourself fall.
If you would try the front handspring stepout right away, you might injure
you right
knee, because at the beginning you will land very low and hard.
- TO make the arm push easier you can use a reuther
springboard.
( plant your hands on the spring board. )
- It also helps if you learn the flyspring with a trampoline first.
- The running front handspring is easier than the static front handspring.
Static FHS = Front Handspring without walking or running steps.
- The
front handspring stepout is easier than the front handspring with
closed legs
- How to learn front handspring
combinations:
Do a front roll after the first front handspring.
Then try a handstand after the first spring.
Etc, etc, etc, until you can do 2 front handsprings in a row.
Related instructions: Front Handspring Stepout - Gymnastics
Videos: Front Handspring Stepout - Gymnastics
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