Gymnastics
Tumbling Track Back Handspring
The tumbling track back handspring is a backward jump through hand support to a two-foot landing on a rebounding surface. It develops leg drive, shoulder support, and whole-body coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Stand facing away from your landing direction with your feet together and arms by your sides.
- Lower into a shallow squat with your hips moving backward.
- Swing your arms overhead.
- Jump backward into a long arc with your arms beside your ears.
- Place your hands shoulder-width apart on the track with straight elbows.
- Push the track away through your shoulders.
- Snap your legs downward toward the track as your hands leave it.
- Land on both feet with your knees slightly bent.
Form cues
- Keep your head between your arms.
- Keep your legs together.
- Finish with your chest lifted.
Common mistakes
- Sitting too deeply before takeoffUse a brief, shallow dip so you can jump without pausing at the bottom.
- Bending mainly through your lower backReach fully through your shoulders instead of forcing a large lower-back arch.
- Jumping mostly upwardPractice the backward takeoff direction in spotted drills before attempting the full skill.
Safety
An underpowered jump or collapsed hand support can cause a head or neck landing with serious injury. The track's rebound can also amplify travel or rotation, increasing wrist, shoulder, and awkward-landing injuries.
- Practice only with qualified gymnastics instruction and spotting appropriate to your level.
- Use a clear, single-user lane with secured landing mats and an agreed starting position.
- Establish controlled handstand support and spotted back-handspring drills before attempting an unassisted repetition.
- Stop when fatigue changes your takeoff, hand support, or landing.
Get advice from a physiotherapist or doctor before attempting this skill if you have neck, back, wrist, or shoulder pain or a recent injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Tumbling Track
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 2 min
Treat each repetition as a separate skill attempt, coming to a complete stop before resetting rather than linking handsprings.