In this lesson, you will learn how to do a handstand hop in artistic gymnastics. A handstand hop is when you jump forward while holding a handstand position. This exercise helps improve your power and technique for front handsprings.
Find more gymnastics instructions in the Artistic Gymnastics section.
Execution
- Get into a Handstand
Lean forward and enter a handstand, as explained in the Gymnastic Handstand lesson. Remember: your arms, upper body, and right leg must stay aligned and move as a single unit. - When doing a handstand hop, it’s even more important to keep your upper body tight and your abdominals slightly contracted. If you hollow your back, hopping will be much more difficult.
Important: Your right leg, upper body, arms, and head must form a perfectly straight line. Do not hollow your back or bend your knees.
- Push Off the Floor
As soon as your hands touch the floor, push yourself off immediately. Don’t let your hands rest on the ground—your arms should act like giant springs. The push must come from your hands and shoulders, not from your elbows or your back. Your legs help with the rest of the motion. Close your legs as you push off. - Hop and Hold
Jump a few inches forward and keep your entire body straight. Try to hold the handstand for at least 2 seconds after the hop.
A wide hop (traveling forward) is better than a high hop (going upward).(Be careful with your fingers.)After the hop, you can:- Do a handstand turn
- Drop into a bridge
- Perform a front roll
- Or simply come back down the same way
Advice
- A wide hop is better than a high hop.
- Don’t hollow your back—keep your core engaged.
- Be careful with your fingers during the landing.
- Exercise: Practice hopping onto a judo mat.
- Don’t start by hopping onto a mat—build control first.
- Hold your handstand for a moment after hopping.
Suggestions for Progression
- Gymnastic Handstand
- Handstand Turn – Gymnastics
- Handstand to Bridge – Gymnastics
- Gymnastic Front Roll
- Gymnastic Front Roll with Extended Legs
- Gymnastic Front Handspring
