Mastering a front aerial isn’t just about throwing yourself into the air and hoping for the best. It takes strength, technique, and control to execute a clean, powerful aerial. If you’re struggling with the skill, uphill front walkovers are one of the best ways to train for it! These drills help develop the leg power, core strength, and momentum needed for a front aerial while reinforcing proper technique.
Here are six front aerial drills you can start practicing today:
1. Front Walkover Uphill – Hands on Floor
This drill is a great way to build the leg and back strength needed for a solid front aerial landing. Since the last half of the front walkover finishes on a raised surface, athletes must engage their back muscles and legs more to control the descent. This added resistance strengthens the muscles needed to absorb impact in a front aerial, helping athletes land with stability and control.
2. Knee Front Walkover Uphill – Hands on Floor
If you struggle with pushing hard enough from your back leg, this variation will help! Start from one knee instead of standing, which forces your front leg to do most of the work. This builds leg strength and helps train the explosive push-off needed for a front aerial.
3. Front Walkover Uphill – Hands on Mat
This drill makes the front walkover more challenging by requiring you to start from a higher position. Placing your hands on a raised mat forces you to generate more power from your legs to drive over the top, mimicking the takeoff phase of a front aerial. By training your body to push harder and commit to the motion from an elevated position, this drill builds the strength and coordination needed for a powerful aerial takeoff.
4. Knee Front Walkover Uphill - Hands on Mat
This drill builds off the knee variation but removes the hands-on-the-floor safety net. Since your hands don’t make contact, it forces you to drive your back leg harder and rely on momentum to complete the skill—just like in a front aerial.
5. Hop Front Walkover Uphill
Now we’re adding a hop! This drill helps simulate the timing and power needed for a true front aerial. As you push off the ground, focus on staying tight through your core and getting your back leg up quickly. The goal is to create enough height so that by the time your hands reach the mat, they barely need to touch.
6. Pop Front Walkover Uphill
This drill helps athletes prepare for the landing phase of a front aerial by mimicking the hard impact of the skill. As you push through the front walkover, focus on actively pressing the floor away with your hands and shoulders. This trains the body to absorb force and stabilize on landing—just like in a front aerial. By practicing this controlled push-off, athletes develop the strength and technique needed to stick their aerial with confidence.
These six drills will help you strengthen the muscles, improve timing, and gain confidence for your front aerial. Remember to focus on technique, stay patient, and always warm up properly before training. With consistent practice, you’ll be flying through your front aerial in no time!
Comentários