Can anybody help me by telling me what exercises I can do to hold a planche? (Note: A planche is a handstand performed with the body parallel with the ground, as seen performed by gymnasts)  I've been trying to hold one of these things for a long time and still I have no success.  If any gymnasts who can perform it can give me some pointers as to how I can build the strength and balance for it, I would REALLY appreciate it!  Thanks!  Peace
134636
Methods of working up to the Planche\n\nInitially perform in tuck position with your knees pulled to your chest. Straighten your legs a little when you are able to hold the position for 10 to 15 seconds. The progressions can be: tight tuck, partial tuck, straddled legs, and legs together. \n\nBegin in push-up position with your feet supported by a chair, step, etc. that is the same height or higher than your shoulder. Lean forward employing all of the tension techniques. You will begin to feel the pressure of your feet on the supporting object decrease. The goal is to lift and hold the feet completely of the object. \n\nHope you get there!
425941
My daughter takes gymnastics.  She is only 6 and it has taken her almost two-years to get her back-handspring.  I have also seen the cheer classes work on this and it take only a few months for someone who is already athletic.  \n\nTips...trust your coach and workout your arms and stomach until they hurt.\n\nTake Care.
498531
RICE. Rest, Ice, Compression, Elevation. I'm a gymnast and I have hurt myself PLENTY of times from not warming up or warming up wrong. First of all, rest it and try not to use it as much as possible, if at all. Secondly, ice it. Not too much though, or your skin will start to hurt, lol. I think the recomended was like 20 on ice 10 off but that always seemed a little too much for me. Third, wrap it up with an ace bandage even though it will feel weird, those things work wonders. Elevation can be held off though... Kinda hard to elevate that injury heh. When it starts to feel better, and you can move it again without pain, stretch it a couple times a day to keep it limber, but only for a week or so. Hope I helped some, and good luck healing!
369850
It takes a while to get the right momentum of things. You may be able to do the stunts, just not together. I had this problem with my round off back handspring back tuck. I knew what to do and I could do them, but it was hard to put all of the pieces together.\nWhen you go into your round off, don't think like you are going to stand when you come out of it, just throw your arms back and be ready to jump. Again, once you come up from the round off, immediately start thinking of backwards motions. Don't forget to push through your legs, or you won't get anywhere but on your head! Make sure to arch your back. Most likely if you can't connect them, your backhandspring is off. Ask the coach to watch your form and if it is alright, then try what I told you and you should be able to connect them better.\n\nBut until you can trust yourself and just let go and TRY YOUR HARDEST, you'll never be able to do it. It's all in your head. Good luck!
559485
I love gym!! My favorite event is bars and floor!! I just hyperextended my knee doing a dismount off of bars.  I you can help me with my questions...  I'm in level 7, almost 8!! I'm missing a lot of new skills!! Also I'm having a v ery boring summer b/c of this.
260899
How fun of a workout do you want?\n\nOne game i play with my clients sometimes is with a deck of playing cards.\neach suite represents an exercise (hearts=jumping jacks, spades=squats, diamonds= pushups, clubs= crunches)\nJust flip through the deck and do the number of reps that are on the card.\n\nHave Fun
503084
I also do and teach gymnastics. What do you need pictures of? Let me know and i'll find some for you. My e-mail is usagymnast_perfect10@yahoo.com so you can let me know!
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When you are going into the stunt (after the round off) twist your hips.Your head and hands, as well as the body, has to be going in one motion to make this stunt work. Your body can't be twisting the one way and then your head is looking straight at the ground or not moving at all. YOUR HEAD HAS TO MOVE. \n\nYou just have to throw it and see how it goes. Of course, only do this when you are having a spot. Remember to keep your self in a tight wrap, you seem to know most stunts, so you know how to hold things together.\n\nGood luck, be safe, and have fun in gymnastics!
184827
Go to Pilate's classes.  My physio teaches them. They teach you how to hold your body correctly, using the proper muscles to support you skeleton.  This knowledge is essential to back health and exercising correctly.
172375
Well, I do exercises regularly to keep my body in shape. I am not a specialist but some of the exercises that I do are quite good.\nI lay down and lift my legs in the air. I start kicking as hard as I can. It is really good because it makes my whole body shaking and stretches my legs.\nAnother good exercise for me is when I stand next to a chair and I lift my legs backwards as long as I can. I start slowly and after that try to di it faster.\nI hope you like those exercises.I tried to Help! :)))
223163
Stop doing back handsprings if you keep falling on your head.  You won't do gymnastics forever, and you will lose precious brain cells.  You will become less intelligent if you keep hurting your head, and your mind is more important than gymnastics, especially when you can't do gymnastics anymore.\n\nYour arms are supposed to be partially bent on a back handspring.  If they were straight, you would hyper-extend your arms and break bones.  If you keep falling, I suggest you do muscle work (i.e. weight training) to strengthen your arms.
337095
Its kinda complicated and if you mean like the one you see on wrestling it wont work its not a real submission..... but there is a real figure 4 submission\n\nStep one: oponet is on his back and you control his feet (one foot in each hand as you are standing over him)\n\nStep 2: Take the foot in right hand fold it across his other leg that you are holding. (his legs should resemble a 4)\n\nStep 3: take left leg and step over the foot you just folded across his own.\n\nStep 4: sit on ground and put right leg over opponets other free leg.\n\nStep 5: apply pressure to the opponets legs (when do correctly this should break the opponets bones in four places around the ankel and knee)\n\nThe move is much harder to explain than it is to show to a person but I hope that you get the general idea.
393007
I know that these take along time, I took longer on these than I did things like back handsprings and back tucks! Back bend kick overs are one of the most important things to know in gymnastics.\nMake sure you have a"spotter" to arch your back correctly and so you don't fall.\nGet in your back bend.\nStart to rock a little bit, that warms up your muscles. \nPush off the ground with the foot you AREN'T kicking over, have your spotter support the leg and help push it over.\nYou need strong arms and back to be able to do a back bend kick over, not so much with the legs. \nGood luck.
392820
Stretch!  Be careful not to 'bounce' in your stretches, just hold them.  This helped me immensely.
83777
Pep Pep and more Pep. Smiles (not obsessively). know some tumbling I know you always don't have to know how to tumble it would be a good thing to know. Just be yourself ;0) Your going to do fine. Hope this helps and good luck.
247555
a great back exercise you can do with the swiss ball is to lie on top of it so that your waist is the part touching the ball.  have someone hold your legs so that your whole body is horizontal on the ball.  then put your hands behind your head and lower your torso down, and then bring it up as high as you can...and repeat.  this is a killer...might take some time to work up to it.
471039
Well You should really stretch your back a lot because in you want to do a back walkover you HAVE to have a flexible back.Try doing lots of bridges and backbends. And while in your bridge/backbend press your chest against a wall so it becomes flat. Also do a bridge or a backbend on your couch and use the arm rest to kick over. Keep trying and soon you'll be great!If you need any more help just email me at Mccayla_Mishy@yahoo.com