Dedicated skill practice.
APK Warmup Workout : Set aside 20 solid minutes following the warmup. During this time, work extensively on handstand skills, attempting to stay inverted for as much time as possible. There are a few great drills that are worth using, and it would be best to mix them all up randomly throughout the time period: The beginning skill would be the Headstand . This will help those who haven't gotten comfortable being inverted. Most of the following drills can be applied to both the headstand and the handstand against a wall for a more gentle progression to the free-standing balancing skill.
Basic Handstand Press (If this press is easy, you can try the straight-leg/straight-arm press.) Another press-like exercise that is quite advanced is the Handstand to Elbow-Lever .
Handstand Lowering- From a controlled handstand position (whether free-standing, against a wall, or with a spotter) begin to lower your feet towards the ground, attempting to control your descent as much as possible the entire way down. These work great in sets of 5 or so and are a gateway skill to improve your planche. Basic Handstand Hold - Pretty self-explanitory. Shoot for a totally static handstand. Controlled Hand Walking- This is a great shoulder-girdle strength exercise. Allow your center of gravity to get ahead of your hands a bit and walk your hands for distance. If you get out of control, you can always roll out (so only attempt this in an open area!) Mix these up as needed throughout the time period. Post drill-choices and results to comments.
|
