The handstand is the foundation of gymnastics. Hold it long, you own it.
Equipment needed: A wall, a mat, a spotter for ages under 10.
Setup: Mat against the wall. Gymnast kicks up to a handstand, heels touching the wall.
How to run it:
- First attempt: hold for 15 seconds. Body straight — no banana back, no piked hips.
- Rest one minute.
- Second attempt: 20 seconds.
- Build by five seconds each session until 60 seconds is sustainable.
What to look for: Straight line from wrist to ankle. Hands shoulder-width. Pushing hard through the shoulders, not letting them sink toward the ears.
Variation: Once 60 seconds is easy, do one-arm taps — shift weight to one hand and lift the other for two seconds, then switch.
Gear for this drill (affiliate)
Resistance band set → — for conditioning, stretching, and mobility work.
Full gymnastics gear guide → — all picks by age, sport, and level.
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