The technique of the whip back is very similar to a back handspring. The whip back should be initiated from a hollow body position with an arm swing to a full body extension with a tight upper back and shoulder arch. After passing vertical, the arms swing down as the body shapes to a hollow position (chest rounded and hips tucked under). The landing should return to the hollow position with arms at horizontal ready to swing to the next skill.
The gymnast lays back with bent legs and bent arms, around the head. Then tightens the legs and arms together. The gymnast pushes back from the shoulders in order to pass the arms over vertical and to open the shoulder angle as much as possible. Legs are together. Arms and legs are completely tight.
A back handspring usually begins from a round-off, second back handspring, or tempo-salto. Its purpose is for accelerating the tumbling speed in order to end the pass with a backflip skill. The starting position begins with a deep hollow position, with the arms over the head. The chin should be down with the hips tucked. The legs are slightly bent and in front of the hips. The gymnast should jump backward and kick back with tight arms. They should arch their body until their hands reach the surface of the floor. As soon as the gymnast touches the floor, the body should be in a tight arch, slightly before the handstand position. Next follows a strong whip, which will bring the legs to the floor much faster. The wrists should push back aggressively onto the floor until the end of the fingers. The gymnast performs a snap down during the flight until they land on their feet. In order to perform the following skill, the ending position should be equal to the starting position. Or in the case of a flipping skill, the ending position should be slightly arched with extended hips, tight legs, and arms over the shoulders.
The gymnast should step to the edge of a foam pit and face away from it. The gymnast should perform a whip into the foam pit. If necessary, the gymnast may use a panel mat so that the starting surface is elevated. A strong kick back with tight arms is necessary to give an impulse for the flip.
This is a modification of the previous drill (Whip in the Pit). Perform the drill from a standing position or from the small rebound. The gymnast should still focus on performing a strong kick back from the arms.
The coach should help the gymnast to rotate and prevent an unwanted fall. Gradually reduce the spot until the gymnast is able to perform the skill alone.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.