Single skill training for maximum coordination and agility...
Today we'll focus on some basic handstand training because, besides its obvious balance and core-strength benefits, it is a precurser to many gymnastics movements and good insurance agasinst injury. Following a quick warm-up, which should feature general calisthenics (3 rounds of 20 push-ups, 20 squats, 10 pull-ups) and some Quadrapedal Movement, perform these three drills as a loose circuit, taking rest as needed. You should shoot for 3-5 total circuits, depending on the time you have: 1.) Simple Handstand Press- Stand with feet together or slightly narrower than shoulder-width. Bend at the hips and place your hands slightly in front of your feet at a bout shoulder-width apart, fingers spread. Start leaning forward onto your hands, raising up on your toes, the goal is to get your hips above your shoulders. As your weight shifts, your feet will begin to raise off the ground, continue to slowly shift your weight until you can statically lift your legs up by extending your hips, to bring your feet, legs and hips above your shoulders. Hold for a few seconds, then lower slowly, repeat x 3 (even if you can't get the press, working the static lean and trying as hard as you can to press a handstand is excellent core-training) 2.) Controlled descents- Kick-up or press into a handstand, either free-standing or against a wall depending your your ability. Once you get a good stable sense of balance, begin to lower your feet towards your hands by controlling your descent with your abs, lower back and hips. Shoot for the slowest and most controlled movement that you can. Don't worry if it's quite quick, the effort of controlling the descent of your legs will garner HUGE benefits in core-strength and overall body control. repeat x 5 3.) Timed hold into Hand-walking- Kick or press up into a handstand either free-standing or against a wall, depending you your ability. Hold for as long as possible, lower and rest for 10-30 seconds. Kick or press back up into a free-standing handstand and work on shifting your weight towards your back, which will shift your balance. Use this shift to begin taking steps with your hands, controlling your balance by working the rate of lean against the movement of your hands. Take as many steps as possible, rest and then repeat x 5 These three drills can be performed daily as a supplement to your current training. Learning the simple handstand press is a doorway to many of the more advanced gymnastic presses which enhance kinesthetic awareness, core-stabilty and overall balance more than any other exercise. I believe a solid handstand is a absolute necessity for a well-rounded model of complete fitness, so the more practice you can get with it, the better. Post results and questions to comments.
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