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3) Handspring from an elevated surface, with the hands on alower surface (Figure 8). This drill emphasises the kneebend. If the knee doesn’t bend sufficiently, the hands will beunable to get to the ground while the foot is in contact withthe box. This drill can be done initially from a step, and thenfrom a power hurdle. The elevated surface should range from10 cm to 20 cm depending on the size of the gymnast.Figure 8Summary of Important PointsPhaseHurdleHand Contact PhasePost Flight and LandingSummary of Important Points1) Work front handspring from apower hurdle prior to it workingfrom a run1) Push hard with the contact leg2) Kick hard with the free leg3) Hands should be on the ground atthe same time as foot (don’t jumponto the hands)4) Shoulders should be fully flexed athand contact5) Concentrate on hyper-flexion ratherthan on popping-off the hands1) Remain arched throughout2) Keep head back (neck extended)3) Keep shoulders flexed4) Land at an appropriate angle withwhich to perform the subsequentskillGood luck and happy handspring-ing!Gym Coach Quarterly Page 12 November 2004