CoachUp Training Q&A

Hi, Ashley! There are a few reasons why your child might be bending her legs on her cast to handstand. Your gymnast is likely using all of her might to force her body up to a handstand, especially if it is a new skill. The sheer force alone can cause the knees to bend. A few other things to consider:

1. Is she doing a cast with her legs together or apart? A straddle cast to handstand is often better for gymnasts who struggle with keeping their knees straight.
2. If she is doing a straddle cast to handstand and her legs (mostly left) are still bent, your gymnast likely doesn't have the requisite strength to be able to complete the skill with the correct form. This is not a bad thing because it is easily fixable with consistent conditioning!

Focus on:

1. Developing core strength! This is essential for cast handstand, especially lower core.
2. Examples include reverse crunches, hollow holds, etc.
3. Ensuring a strong handstand on the ground and on the floor bar.
4. Developing stronger hip and leg muscles! I find that gymnasts often forget to focus on hip strength but it is absolutely essential for this skill.
5. Examples include, fire hydrants, lateral leg raises, straddle press on the floor, etc.

A few drills your athlete can do:

• Cast to straddle with your feet on the bar, ensuring your legs are completely straight! Then, rolling over to a mat on the other side.
• Cast to two strong blocks at bar level and then punch off toes to handstand! It is important to make sure they are not JUMPING to handstand because this reinforces bent knees and might not accomplish what you are specifically looking for.

Coach Kristen