Spiderman Handstand

Pencil straight line from wrists to toes. Neutral head – eyes spotting floor between wrists. Feet together. Walk hands closer to the wall as you practice the drill.

1.    Find a wall, stand with your back against it and splat your star hands on the floor.

2.    Crawl your feet up as high as you can or until your tummy touches the wall.

3.    Begin with holding for 3-5 deep breaths, and build up to holding for 10-15 deep breaths – or 30 seconds.

4.    Carefully crawl your feet down to the floor.

Bunny Hops

Neutral head – eyes spotting floor between wrists. Make an upside-down tuck shape with feet and knees together. For an extra challenge, try and straighten your legs.

1.    Make a squatted tuck shape, splat your star hands on the floor in front of you.

2.    Lift your hips up high so that you have weight in your hands.

3.    Jump both feet up to a tuck handstand shape and return your feet safely to the floor.

½ Handstands

Neutral head – eyes spotting floor between wrists. Push top leg up to the sky making a tall handstand.

1.    Find a big space, free form any furniture of objects. Start in your rocket. Reach with your finger tips through your lunge.

2.    Kick one foot up to the sky and one foot back in the direction you came making an ‘L’ with your legs.

3.    Lower your second leg back to the ground to finish in a lunge position.

Pike Handstand

Neutral head – eyes spotting floor between wrists. Legs together.

1.    Place your toes on a sturdy chair and your hands on the floor in front of you.

2.    Walk your hands towards the chair to lift your hips up high so you have a straight line from your wrists to your bottom. (You should be in an upside down ‘L’).

3.    Push the floor away hard and count to 30, then walk your hands back out to lower your feet to the ground.

Kick up to a handstand against a wall

Pencil straight line from wrists to toes. Neutral head – eyes spotting floor between wrists. Legs together. Use this drill to develop handstand control; use the Spiderman handstand drill to improve handstand shape.

1.    Find a strong stable wall. Start a body length away from it. Begin with your rocket, moving into your lunge, and then reach and place your hands on the floor, close to the wall edge.

2.    Kick your legs up to the wall until your heels touch the wall.

3.    Begin with holding for 3-5 deep breaths, and build up to holding for 10-15 deep breaths – or 30 seconds.

4.    Carefully step your feet back to the ground finishing back in your lunge.