In Developing A Plan For Bars I wrote about the importance of having a plan to teach skills in the right order. There are few skills that are more important (or more deducted) than the Cast Handstand.
I had a coach ask me, “is there a way to teach cast handstands WITHOUT spotting?” In short. NO. Or at least not that I have found.
I am not a proponent of mindlessly spotting casts over and over and HOPING that a gymnast can figure it out. Like everything, you need a plan.
Reasons for spotting:
MUSCLE MEMORY through repetition of the correct BODY POSITION
Alleviate Fear. Most have hear of falling over. That is why in the process I teach a 1/2 pirouette. They will know what their body has to do if/when they fall over. I also make sure I spot cast handstands on the high bar as well.
Cast Handstand Progression
Handstand Shape.
- Handstand Hold
- Handstand Walking (lead up to pirouette)
- Handstand Hold on Floor bar (pirouette to come down)
- One Arm Handstand on Floor Bar
- Handstand pirouettes on floor bar
Strength Exercises
- Press Handstands
- Bungee Pulls
- Weight Pulls (Mean 18 – 6 all the way up, 6 1/2 way up, 6 from horizontal to all the way up)
- Planche leans
Spotted Exercises
- Swing on P-bars to get them to lean over
- Swing up to Handstand on P-bars
- Small Casts for Form
- Cast Handstands Pirouette out
- Cast Handstand in Undergrip
- Spotted Casts on High Bar
Here are a few of the drills I use that do not need spot. I do believe you need to monitor everything to ensure correct body positions.
Some Spotted Drills
Straddle Cast Handstand Drills
I am sure I will be adding to this.
Send me YOUR IDEAS!