Elevating the hands in the straddle L-sit enables the athletes to implement this skill into their training before they have the strength, or the mobility to execute on the floor. Cues: Keep the hands flat on the box. This builds wrist mobility and strength. Straddle...

Supporting with the front leg in external rotation develops powerful hips and extends functional range of motion. This drill also challenges hip extension in the back leg and will lead to buttery hips when done consistently Cues: Bend the front knee as needed to feel...

This active mobility drill challenges core strength while opening the shoulders in preparation for overhead movements like the handstand Cues: Achieve quality kneeling before advancing to more difficult positions Opening the armpit and maintaining a hollow torso is...

This active mobility drill challenges core strength while opening the shoulders in preparation for overhead movements like the handstand Cues: Adjust the benches or boxes according to your height Prioritize opening the shoulder angle while maintaining a hollow torso...

The pistol squat builds unilateral strength in the legs and challenges balance and flexibility Cues: Raise one leg as high as you are able with knee locked and toe pointed Squat down and stand under control while keeping leg high Move under control and maintain...

The tuck handstand compresses your shape and places additional load on the upper back. This both requires as well as builds powerful shoulder flexion and stability that translates well to other shapes and movements outside of hand balancing. Bringing the head in...

The sissy to half bridge is a progression towards animalistic movement that will help connect standing postures to hand balances and other soft acrobatic skills. Cues: Squeeze the glutes to open hips before you move into the squat Continue squeezing glutes throughout...

The step in bridges the gap between wall supported handstands and kicking up to freestanding from the floor. By executing a controlled step into the handstand position you will develop awareness of the correct positioning as well as build up muscle endurance to...

Wushu stretching involves pulses into a stretched range to build up resilience and mobility in the associated muscles and tendons. Working carefully this is a very effective way and building functional range of motion and developing your mobility.Cues: Place a heel on...

With the typical wall facing handstand there is some degree of angle or pike to contact the wall. By flexing the ankle you can keep your alignment vertical and control the balance with your hands. This allows for practice in a perfect vertical alignment that can then...

The wall facing handstand is an integral part of the beginner's handstand toolkit. By utilizing light contact facing the wall, one develops the hand strength to control over balance while having the wall for support on under balance.Cues: Acquire wall facing handstand...

The back to wall assisted freestanding handstand is great for developing confidence in the handstand. Some experts will say you should never train back to wall when learning, but it some cases it may be better to learn and develop some bad habits than to never learn...

The tuck handstand compresses your shape and places additional load on the upper back. This both requires as well as builds powerful shoulder flexion and stability that translates well to other shapes and movements outside of hand balancing.Cues: Enter handstand with...

The hand walkout to plank is a staple in warm ups regardless of your chosen training methods. It warms up the hips and legs and upper body to get you ready to train. Cues: Keep the knees straight as you reach towards the floor Take small steps with the hands to warm...

The hand walkout push-up is a staple in warm ups regardless of your chosen training methods. It warms up the hips and legs and upper body to get you ready to train. Cues: Keep the knees straight as you reach towards the floor Take small steps with the hands to warm...

The straddle press float is a drill to build compression strength. It develops specific strength towards the straddle press to handstand.  Cues: Press through straight elbows and pike hips as high as possible as you shift weight forward Feel load shift into hands...

Press float is a drill to build compression strength. It develops specific strength towards the press to handstand.    Cues: Press through straight elbows and pike hips as high as possible as you shift weight forward Feel load shift into hands and maintain a...

The negative press is a drill to develop control and strength specific to the press to handstand. By working from an elevated position you will develop intermediary strength to support the movement and build coordination and control as well.  Cues: Pike the hips...

Pike wrist taps are a great warm up exercise prior to training the press to handstand. It is also a great conditioning exercise to finish any handstand training session.Cues: Keep elbows locked and press through shoulders Only tips of toes should touch floor Majority...