A front walkover is a forward gymnastics skill where the gymnast kicks into a split handstand, arches their back, and transitions into standing up on one foot while maintaining a split position.
Front Walkover Progressions
These are the steps you should take when learning how to do a front walkover.
Handstand:
The first skill you should learn before attempting a front walkover, is a handstand. You need to be able to show proper form support your body weight on your hands and shoulders.
Backbend stand up:
Next is the backbend stand up. This helps build strength in the legs for the stand up while creating the arch position to help with flexibility.
Handstand to bridge stand up(front limber):
You should then learn how to do a handstand to bridge stand up properly. This skill helps to build strength and control in the shoulders while mimicking the bend in the back needed to do the front walkover.
Tick Tock:
The tick tock is a very important skill to help you learn the front walkover. It mimics the entire entry phase of the front walkover and helps set up the stand up portion of the skill.
Elevated split bridge stand up:
The elevated split bridge stand up is another important skill to learn in your front walkover journey. This drill greatly mimics the stand up portion of the front walkover.
Muscles You Need for a Front Walkover
Legs: Your leg muscles are important for the stand up portion of the front walkover.
Arms: Your arms are important for the split handstand and need to be able to hold your body weight.
Core: Your abs and core are used throughout the entire front walkover.
Flexibility you need for a Front Walkover
Back: Having a flexible back helps to create the arch position.
Hip Flexors: Having flexible hip flexors helps with the bridge position.
Shoulders: Having flexible shoulders also helps to have a proper bridge position.
Legs(inner thighs): Having flexible legs helps to create the split position needed.
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