It is Thursday again! After a brief holiday break, we are back with more tumbling tips. This week we are going to focus on the front walkover. This may not be considered a “milestone” skill, like a back handspring or a back tuck, but it is a skill that allows for more variety in a routine. From a coaches standpoint, a great way to add difficulty into the running tumbling section of a routine is to put a front tumbling skill before a back tumbling pass. For those athletes wanting a featured pass, pay close attention to these tips.
The front walkover is very similar to a back walkover (hence the name) as your body is passing through the same body positions. Here are a couple of tips when it comes to learning or perfecting your front walkover.
1. Start in the same lunge you start in for a handstand; your dominate leg in front of you, all of your body weight in your non dominate leg, arms straight up by your ears, shrugging through your shoulders.
2. Reaching for the ground, keep your shoulders shrugged to your ears, place your hands flat on the ground, drive your non dominate leg over, engaging your core and driving your hips to a handstand position, making sure to push-off of the ground with your dominate leg.
3. Once you reach the handstand position, with both legs in the split position, continue to drive your non dominate leg toward the floor, squeezing your core and blocking through your shoulders.
4. As your non dominate leg reaches the ground, block through your shoulders, keeping your hips arched, and pull through your core to stand. As your shoulders come up, your dominate leg should come down to the floor, like a seesaw.
If you find yourself “sitting” out of your front walkover, make sure to maintain the arch through your hips as you stand. Once you break this arch and push your hips behind you, you are placing your weight backwards, rather than pushing your weight forward to stand up.
Remember to keep your core engaged through the entire skill, and to block through your shoulder. Think of throwing a beach ball when you stand so your arms stay by your ears. Don’t let one arm stray, or stay on the ground, because like allowing your hips to drop back, this leaves your weight in your shoulders, not allowing you to stand up through your core and arched hips.
Hope this helps! Make sure to come back next Thursday to see what skill we choose to focus on!