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How gymnasts fall backwards (Video example)

How gymnasts fall backwards (Video example)

Created in: 2023-07-16 14:56:18 | Updated in: 2023-07-17 01:16:37 || Visitors: 1330

Backward falls are an integral part of gymnastics, and ensuring the safety of gymnasts during these falls is paramount. One common risk is the potential for elbow injuries if gymnasts inadvertently support their weight on their hands during the fall. In this article, we will emphasize the importance of correct hand orientation and finger positioning to protect the elbows when executing backward falls. By understanding and implementing these techniques, gymnasts can minimize the risk of elbow injuries and maintain their well-being.

In the video you can see the gymnasts avoid supporting on hands during the fall backwards, you can make a lot of exercises to teach the kids keep their hands high during fall backward

The Danger of Incorrect Hand Positioning:

When gymnasts attempt to break a backward fall by instinctively placing their hands on the ground, there is a risk of placing excessive force on the elbows. This occurs when the fingers and palms face backward, causing the force to transmit directly through the elbow joint. To mitigate this risk, gymnasts should aim to avoid hand support altogether. However, in cases where hand support is unavoidable, correct finger and hand orientation can help reduce the risk of elbow injury.

The Importance of Front-Facing Finger Orientation:

If gymnasts find themselves needing to place their hands on the ground during a backward fall, it is crucial to orient their fingers towards the front, facing their face. This hand position helps redirect the force along the forearm, preventing the pressure from concentrating solely on the elbows. By allowing the fingers to face forward, gymnasts effectively distribute the force and reduce the risk of hyperextension or elbow-related injuries.

Encouraging Proper Technique:

To ensure gymnasts execute backward falls correctly and protect their elbows, coaches and instructors should emphasize the following points:
  1. Hand Avoidance:
  2. Train gymnasts to avoid placing their hands on the ground during backward falls whenever possible. Instead, encourage them to aim for a controlled fall onto their buttocks, distributing the force over a larger surface area.
  3. Finger Orientation:
  4. In scenarios where hand support is unavoidable, instruct gymnasts to position their fingers towards the front, facing their face. Emphasize that maintaining this orientation can help protect the elbows from excessive strain, in the case the fingers to forward the elbow will bend gently but in the reverse action it will make a lot of pressure on elbow like the image of this title
  5. Body Awareness and Reaction:
  6. Foster body awareness and prompt gymnasts to be mindful of their movements during backward falls. Through proper training and practice, they can develop the ability to react instinctively and avoid placing excessive force on their hands and elbows.
  7. Progressive Training:
  8. Utilize progressive training techniques to gradually build gymnasts' skills and confidence in executing backward falls correctly. Begin with simpler exercises and drills that focus on avoiding hand support, and gradually increase the difficulty level over time.

Correct hand positioning and finger orientation are crucial elements in protecting the elbows during backward falls in gymnastics. While the ideal approach is to avoid hand support altogether, gymnasts must be prepared for unexpected situations. By training gymnasts to let their fingers face forward if hand support is necessary, coaches can help minimize the risk of elbow injuries. Through proper technique, body awareness, and progressive training, gymnasts can execute backward falls safely and confidently, ensuring their continued growth and well-being in the sport of gymnastics.


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