Mastering walkovers requires flexibility, strength, and practice, breaking down the skill into manageable steps. These acrobatic movements involve transitioning from a standing position through a handstand and back to a standing position, bending the back.
Understanding Walkovers
Walkovers are fundamental floor skills in gymnastics, cheerleading, and dance, demonstrating control and flexibility. A front walkover moves forward, while a back walkover moves backward.
Prerequisites
Before attempting walkovers, ensure you have:
- Good Flexibility: Especially in the back (bridge) and legs (splits).
- Sufficient Strength: For holding a handstand and controlling your body.
- Comfort with Being Upside Down: Confidence in handstand positions.
The Front Walkover
A front walkover starts standing, goes through a handstand, and lands on the leading leg followed by the trailing leg.
Steps to Performing a Front Walkover
- Starting Position: Stand tall with arms raised by your ears, leading leg slightly forward.
- Initiate the Movement: Step forward onto your leading leg, simultaneously reaching your hands towards the floor. Maintain straight arms and legs as you move into the handstand.
- Transition through Handstand: As your legs lift overhead into a handstand position, keep your back slightly arched. One leg will typically move faster than the other, creating a split position in the air.
- Lowering and Landing: Keep your back flexible as you lower your legs towards the floor. The leading leg (the one that went up first) will land first.
- Completing the Skill: Continue arching your back slightly as the second leg comes down to meet the first, bringing your arms up to finish standing tall.
Front Walkover Tips
- Focus on a smooth, continuous motion rather than stopping in the handstand.
- Keep your core engaged throughout the movement for control.
- Practice controlled handstand lower-downs with an arched back against a wall or with a spotter.
The Back Walkover
A back walkover begins standing, moves backward into a handstand, and lands on one leg at a time, returning to a standing position.
Steps to Performing a Back Walkover
- Starting Position: Stand tall with arms raised overhead, shoulders relaxed and ears covered by your arms. Choose your preferred leading leg to lift first.
- Initiate the Movement: Begin to arch your back and lean backward, simultaneously lifting your leading leg slightly off the floor. The reference suggests here that "arms are up she's leading with that head that foot comes off" referring to lifting the leg and initiated the backward lean.
- Reaching for the Floor: Continue arching back, reaching your hands towards the floor behind you. Keep your arms straight.
- Transition through Handstand: As your hands touch the floor, push through your shoulders and swing your legs overhead into a handstand split position. Keep your back flexible.
- Lowering and Landing: Maintain the split shape as you lower your leading leg towards the floor. Keep your back slightly arched. According to the reference, "try to when you land bring your foot closer to your hand". This helps maintain balance and control during the landing, allowing for a cleaner finish as your foot lands near your hand position.
- Completing the Skill: Once your leading foot is securely on the ground, bring your trailing leg down to meet it, pushing off your hands and bringing your arms up to finish standing tall.
Back Walkover Tips
- Flexibility in your shoulders and back is key for reaching the floor safely.
- Practice backward rolls to get comfortable moving backward and upside down.
- Work on controlled bridge exercises to strengthen your back and shoulders.
- Pay attention to the landing tip from the reference; landing your foot closer to your hand provides a stable base to push off and stand up cleanly.
Progression and Spotting
Mastering walkovers takes time and practice. Always use mats and work with a qualified coach or spotter until you are confident performing the skill safely on your own. Progressions might include:
- Bridge variations (standing bridge, bridge from the floor)
- Handstand practice (against a wall, assisted)
- Learning front and back limbers (similar movements that finish on the stomach or back)
- Using a panel mat or incline mat to assist the movement.
Table: Walkover Characteristics
| Feature | Front Walkover | Back Walkover |
|---|---|---|
| Direction | Forward | Backward |
| Start | Standing, moving forward | Standing, leaning backward |
| Handstand | Legs typically split in the air | Legs typically split in the air |
| Landing | Leading leg first, then trailing leg | Leading leg first, then trailing leg |
Both skills require similar underlying strength and flexibility but differ in the initiation and direction of movement. Consistent practice and proper technique are essential for success.
