Name
Handstand with Flip
One-Liner
Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2–3 seconds, then do a front flip where you land on your feet without otherwise touching the bottom.
Success Criteria
Complete the handstand with legs together and toes pointed, hold for 2–3 seconds, then execute a front flip and land on your feet without touching the bottom with your hands or knees.
Failure Criteria
Failing to hold the handstand for the required time, touching the bottom during the flip, or landing on anything other than your feet.
Core Skill
Body control, balance, and underwater orientation. This challenge builds confidence in performing flips and handstands, which are foundational for advanced swimming and diving skills.
Who
Swimmers who are comfortable in deep water and have basic handstand and flip skills. Suitable for intermediate to advanced levels (Level 3 and up).
What
A two-part challenge: first, a controlled handstand with proper form (legs together, toes pointed), followed by a front flip that ends with a clean landing on the feet.
How
- Start in chest-deep or deeper water where you can safely submerge.
- Take a breath and tuck into a handstand position, pushing your legs straight up toward the ceiling.
- Keep your legs together and point your toes. Hold this position for 2–3 seconds.
- From the handstand, initiate a front flip by tucking your chin to your chest and rolling forward.
- Complete the flip and extend your legs downward to land on your feet. Do not touch the bottom with your hands or knees.
- Surface and breathe.
Difficulties Instructors Might Face
Swimmers may struggle with holding the handstand due to buoyancy or lack of core strength. Encourage them to practice handstands against a wall first. The flip can be disorienting; ensure swimmers are comfortable with forward rolls in water before attempting this challenge. Some may land off-balance—remind them to keep their body tight and spot the bottom as they finish the flip.