Side Handstand Dismount Drills

Gymnast performs a cartwheel to a held handstand on floor and steps sideways off. 8 reps. If she cannot stop a cartwheel in a side handstand on the floor, she cannot do so on the beam. Floor first, always.

Look for: Cartwheel timing — except you stop at handstand and step sideways off

From low beam, gymnast cartwheels to handstand and steps off sideways to a mat. Low height removes the height consequence while the sideways dismount pattern is established. Coach spots at the hip through the handstand phase.

Look for: Cartwheel timing — except you stop at handstand and step sideways off

Three consecutive side handstand dismounts at full height, one correction applied between reps. The progression from 'can do it' to 'can repeat it cleanly' is the last step before competition readiness.

Look for: Cartwheel timing — except you stop at handstand and step sideways off

Perform cartwheels targeting the handstand phase — hold handstand for 1, 2, then 3 seconds before stepping out. 3x5 held reps. The ability to stop a cartwheel at handstand is a pure strength and balance skill — build it on the floor with progressive hold times.

Side lunge, push off laterally into a small hop, land and balance. 3x8 per side. The side handstand dismount landing is a lateral landing — rarely trained, frequently fallen on. Build the lateral landing mechanics specifically.

From push-up position with wrists fully extended, gymnast rocks forward and backward slowly. 3x10 rocks. The side handstand on beam puts high localized wrist extension stress — build tolerance progressively.

Athlete performs the full Side Handstand Dismount on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Cartwheel timing — except you stop at handstand and step sideways off."

Look for: Cartwheel timing — except you stop at handstand and step sideways off