Cast to handstand

[John Sapinoso]

Hi,

I'm curious as to what various drills everyone uses for developing cast handstands.

Of the ones I have used I've found casts on the actual bar and bungee rigs to be the most effective.

And what are your opinions on using weighted front lateral raises?

I personally think they're next to useless...

Thanks.

[whipback]

handstand push ups

a couple reps of kip cast to handstand on women's low bar(without stops except maybe in the handstand)

Then there is this really nice drill I found, but I can't find where anymore. You use some kind of object that you can lay on. You start by having your hands on the end of the object with your chest up and your body on top of the object. Then you put your hands down on the ground and rock forward to a handstand. If you need it to be more difficult use an object that is lower to the ground and don't rock as much. This may be confusing because I am not good at explaining things so if you don't understand just let me know and I will try and explain it better.

I also use an exercise ball to bounce off of into a handstand onto the ground or bar, but I don't use that to help develope my cast to handstand. I use it to get the right body position. You usually only get two bounces to handstand this way because the ball rolls away.

[John Sapinoso]

Sort of like a small range of motion planche press to handstand?

Then there is this really nice drill I found, but I can't find where anymore. You use some kind of object that you can lay on. You start by having your hands on the end of the object with your chest up and your body on top of the object. Then you put your hands down on the ground and rock forward to a handstand. If you need it to be more difficult use an object that is lower to the ground and don't rock as much. This may be confusing because I am not good at explaining things so if you don't understand just let me know and I will try and explain it better.

[Blairbob]

Using the ball that way is very similar to those bungee handstand trainers.

Cast to handstand was one of my first skills so I never worked much to get it.

However coaching it I do these:

As much planche training as I can get them to do. In sets, as a side station, etc.

Obviously lots of elbows in or pseudo planche pushups.

Handstand pushups, preferably on parallettes. Daunting skill for many of the girls.

Dips.

Heel drives or hug a twinkies.

Spot a lot of planche press to handstand. If you have a handstand trainer, you don't need to though.

" weighted front lateral raises " ?! I have no idea what these are and I am too uninterested to care right now. I'm not sure a search on google would hit anything.

Possibly swing to handstand on parallel bars. We have our girls learn this and do it as well. This is more for the feeling and not really the strength necessary.

Personally, I believe, if the strength is there, the skill is very simplistic to learn. If it isn't...well back to physical preparation and you can talk about leaning over the bar, heel driving, and piking in the beginning phase of the cast till you're blue in the face.

[whipback]

Then there is this really nice drill I found, but I can't find where anymore. You use some kind of object that you can lay on. You start by having your hands on the end of the object with your chest up and your body on top of the object. Then you put your hands down on the ground and rock forward to a handstand. If you need it to be more difficult use an object that is lower to the ground and don't rock as much. This may be confusing because I am not good at explaining things so if you don't understand just let me know and I will try and explain it better.

I found the article: http://www.tulsagymnastics.com/routines ... /cast.html