A front aerial is a no handed front walkover but with a bit more strength and power.
How to do a Front Aerial Step by Step
STEP 1: Start in a lunge with arms up
Start with a strong stance, while holding the arms over head.
STEP 2: Drop into a deeper lunge
The next step is to drop into a deeper, stronger lunge to help get the perfect angle of take off. Make sure to lean a bit more forward than a typical lunge to help start the front aerial.
STEP 3: Push from the ground, kick overhead and throw the chest
You then aggressively push off the ground and kick the back leg over your head, creating a nice wide split position. Make sure to swing the arms down by the side.
STEP 4: Arch and reach for the ground with the first foot.
Now that you've pushed off the ground the body will its time to reach for the ground with that first leg you kicked overhead. Make sure to watch the ground with the eyes so you can prepare for a good landing.
STEP 5: The landing
Make sure that the bottom foot is underneath the hips so that you do not land short. Then gently set down the top foot, landing in a strong upright position.
Front Aerial Progressions
These are the steps you should take when learning how to do a front aerial.
Front walkover:
The first skill you should learn before attempting a front aerial is a front walkover. This skill is the foundation of a front aerial and sets the whole front aerial into motion.
Knee front walkover:
Next is the knee front walkover. This skill also helps strengthen the front walkover while also helping athletes strengthen the legs for the take off position.
Knee lever kicks:
You should then learn how to do knee lever kicks. This drill is a great way to prepare athletes for the take off lunge while promoting balance and strength for the kick overhead that helps with the rotation.
Hop front walkover:
The hop front walkover is the next drill you should learn and is one of the most important skills that you should learn. The hop front walkover greatly mimics the whole take off and helps build the power and height needed to perform the front aerial correctly.
Pop front walkover:
This drill is another very important part of learning the front aerial. This drill helps athletes prepare for the height and the demanding landing phase and it overall just mimics the entire landing phase.
Reverse tick tock:
This drill is a great drill to make sure athletes have proper flexibility and leg strength to perform the stand up portion of the front aerial.
Muscles You Need for a Front Aerial
Legs: Strong leg muscles are crucial for both takeoff and landing in a front aerial.
Core: Your core plays a key role in stabilizing the body throughout the entire movement.
Back: Your back muscles help in the stand up phase and the arch phase of the front aerial.
Flexibility you need for a Front Aerial
Hip Flexors: Flexibility in the hip flexors aids in takeoff, landing, and achieving the split position.
Legs: Flexible legs are essential for the front aerial, as the skill relies on a strong split position.
Back: A flexible back is very important because athletes must arch the back in the middle of the front aerial to properly get it around.
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