Learning how to do a front walkover is a foundational skill in gymnastics, cheer, and all tumbling. From competition floors to trampoline parks, you'll spot this trick everywhere!
Before diving into the mechanics of a front walkover, you should safely be able to execute a handstand and bridge. Having these skills under your belt will make tackling your front walkover that much easier. (Looking for some helpful tips on your handstand? Check out our blog "How to Do a Handstand" for some great pointers!)
By combining a few basic skills, you’ll be nailing your front walkover in no time! Follow along as we break down these simple steps below.
Performing a Front Walkover
● Start with one leg in front of the other in a lunge position.
● With your arms strong above your head, begin reaching your body forward into a t-lever position.
● Kick your back leg up as you would in a handstand to propel your lower body through the air.
● Instead of bringing your legs together as you would in a handstand, keep your legs split with your back leg trailing behind you.
● Gently fall into your bridge with your front leg extended in the air.
● Complete your front walkover by following your arms up to the ceiling and standing tall.
Front Walkover Safety
Whether you're attempting this skill at a trampoline park or at home in your living room, prioritizing your safety is of the utmost importance. Begin by clearing your surrounding area of any obstacles, find a spotter to support your weight, and always use a soft padded mat like an AirTrack to soften your landing. To avoid injury and strains, warm-up your body before trying any new moves. Start by building heat with exercises like jumping jacks or a light jog. Now that your body is nice and warm, begin working on your mobilization, stretching out your wrists, shoulders, and back. Not preparing your body for any physical activity can lead to serious injuries. Progress through your skills and over time, you'll be flipping like the best!Here are some essential skills and stretches to learn in order to safely advance into your front walkover: seal stretch, lunges, handstands, cartwheels, bridges, and front limbers.
Skill Progression
Trying new tricks can be fun and exciting but as we learn new skills it's important to take incremental steps to progress our bodies and minds forward. Breaking down skills will help alleviate any fears, build strength throughout your body, and perfect your technique along the way.
Your front walkover progression:
● Push up into your bridge and practice lifting one leg at a time
● Front limber: handstand, backbend, and up
● Spotted front walkover
● Use an AirRoll or barrel to assist your body through the movement
● When your coach feels you're ready, try your front walkover without any assistance
Now that you've safely mastered your new skill, show off your moves at home, in the grass, or even at your local trampoline park. Only practice your skills in a safe and soft environment!
FAQs
Do I have to stretch before doing a front walkover?
Yes! Always stretch and warm-up before engaging in physical activity to avoid injuries such as strains, broken bones, and torn muscles.
What level is a front walkover?
This movement would most likely be labeled as a beginner skill, however, much strength and flexibility are required. Front walkovers are a building block for learning many new skills and advancing in your sport.
What skills should I know before learning a front walkover?
Before learning a front walkover, you should have the following tricks:
● Handstand
● Cartwheel
● Bridge
● Front Limber
Where can I show off my new moves?
Font walkovers are traditionally performed in gymnastics, cheer, acro dance, and circus training. Outside of class and competitions, front walkovers can be seen at trampoline parks or safely practiced at home with the right equipment.
Are you ready to bring your training home? Purchase an AirTrack for your favorite tumbler, tricker, bouncer, or beginner. Bring the bounce of a trampoline park with the stability of a spring floor right into your backyard, home gym, or living room. Let's take your athlete's training to the next level!
● Kick your back leg up as you would in a handstand to propel your lower body through the air.
● Instead of bringing your legs together as you would in a handstand, keep your legs split with your back leg trailing behind you.
● Gently fall into your bridge with your front leg extended in the air.
● Complete your front walkover by following your arms up to the ceiling and standing tall.
