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:

  1. First attempt: hold for 15 seconds. Body straight — no banana back, no piked hips.
  2. Rest one minute.
  3. Second attempt: 20 seconds.
  4. 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.