A heli cartwheel, also known as a helicopter cartwheel, is a skill that combines elements of both a cartwheel and a front walkover. It begins like a standard cartwheel, but instead of keeping a traditional straight pathway, the legs create a helicopter-like motion by swinging around a full 180 degrees. This dynamic movement allows the athlete to transition smoothly into a front walkover,
How to do a Heli Cartwheel Step by Step
STEP 1: Start in a lunge with your bad leg in front
In order for you to finish the front walkover phase properly, athletes must start with their bad leg in front. i.e if you start with your right leg in front for a front walkover, you should start this skill with your left leg in front.
STEP 2: Enter the split handstand
Start by reaching for the ground and kicking the back leg over head like you are entering a skill similar to a cartwheel. The split position you are aiming to get into is in between a straddle position and split position. Think of a split position but with your hips open(not square). The hands are placed down in a diagonal, which is in between a cartwheel position and a front walkover over position.
STEP 3: Helicopter the legs
You then swivel the legs like a helicopter to reach the next split position. Think of going from one split position to a straddle position to then your good side split position. You should have done a full 180 swivel of the legs.
STEP 4: Finish like a front walkover
Now that you've ended up in your good split handstand, finish the skill just like your regular front walkover.
Heli Cartwheel Progressions
These are the steps you should take when learning how to do a heli cartwheel.
Cartwheel:
The first skill you should have before attempting a heli cartwheel is a regular cartwheel. Make sure you have both side cartwheels, as the beginning of the heli cartwheel starts with your bad side cartwheel.
Cartwheel to handstand:
Next is the cartwheel to handstand. You can practice this up against a wall or a block to help build control and balance. You need to be able to hold a good straddle handstand because it is a main position in a heli cartwheel.
Front walkover:
You should then learn how to do a front walkover. The heli cartwheel ends just like a front walkover so make sure to have a controlled stand up from a front walkover.
Straddle press handstand:
Straddle press handstands are another great way to build control in the shoulders to get the helicopter portion done correctly.
Candle stick helicopter:
This drill is a very important part of learning the heli cartwheel. This drill greatly mimics the helicoptering of the legs. Make sure to start with your bad leg split and then finish with your good leg split.
Tick tock:
This skill is another great drill to help build control and balance in the arms and shoulders. It is very important to help build that arm strength to bridge flexibility for the landing phase and the handstand phase.
Muscles You Need for a Heli Cartwheel
Arms/shoulder: Strong arms and shoulders are crucial for the handstand balance.
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 heli cartwheel.
Flexibility you need for a Heli Cartwheel
Hip flexors: Having flexible hip flexors aids in the arch position and the landing.
Legs: Flexible legs are essential for the heli cartwheel, as the skill relies on many split positions. You should have all three splits down.
Back: A flexible back is very important because athletes must arch the back in the middle of the heli cartwheel to properly get it around.
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