Gymnastic Walkover Basics: Everything You Need to Know

If you're a gymnast, cheerleader, or dancer, mastering a front walkover is a must, as it's a fundamental skill in many routines. While it may seem challenging initially, a front walkover involves mastering just a few crucial steps. With practice, you'll be able to perform a front walkover in no time!

This article will guide you through everything you need to know about walkovers, including step-by-step instructions, essential drills, and variations to add to your routine. 

What is a Walkover?

A walkover in gymnastics is a dynamic skill where the gymnast performs a handspring-like movement but without the need for a running start. It involves using your hands to support your body as you roll over your shoulders and return to your feet. There are two main types of walkovers: the front walkover and the back walkover.

Front Walkover: Step-by-Step Guide

The front walkover involves starting from a standing position and moving forward into a handstand before transitioning back to your feet. Here’s a detailed breakdown of how to perform a front walkover:

1. Warm-Up and Stretching

Begin with a thorough warm-up to prepare your body. Focus on stretches that target your hamstrings, shoulders, and wrists, as these areas will be heavily engaged during the walkover.

2. Start Position

Stand tall with your feet together and arms extended overhead. Engage your core muscles and ensure your body is straight.

3. Handstand Preparation

Bend forward from the hips and place your hands on the floor, shoulder-width apart. Make sure your fingers are spread wide for better balance and grip.

4. Kick Up into Handstand

With your legs straight and together, kick one leg up while keeping the other leg slightly bent. Aim to lift your body into a handstand position. Your goal is to have your body straight and perpendicular to the ground.

5. Balance and Transition

Once you’re in the handstand, focus on balancing and using your core to stabilize. As you start to come down, shift your weight forward and place one foot on the ground, followed by the other, returning to the standing position.

6. Finish and Recover

Stand up straight and finish with a controlled posture. Practice the transition until you can move smoothly from handstand to standing position without hesitation.

Back Walkover: Step-by-Step Guide

The back walkover is performed by starting from a standing position, leaning backward into a bridge, and then using your hands to support yourself as you transition back to your feet. Follow these steps to master the back walkover:

A. Lift Your Dominant Leg

Start by lifting your dominant leg off the ground, keeping your feet pointed and your arms straight by your ears.

B. Arch & Reach to the Floor

Next, arch your back and reach towards the ground while your dominant leg rises vertically. Place your hands on the ground as you continue to arch.

C. Kick Your Leg Over Your Head

Shift your weight onto your hands and kick your non-dominant leg over your head. Keep your dominant leg straight and pointed, maintaining a tight knee.

D. Land in a Lunge

Finish by planting your dominant leg on the ground, followed by your non-dominant leg landing in front, ending in a lunge position with your arms by your ears.

Walkover Drills

Drills are essential for mastering walkovers. They help build strength, flexibility, and confidence. Here are some effective drills to include in your training routine:

1. Handstand Holds

Practice holding a handstand against a wall to build shoulder strength and balance. This gymnastics handstand will help you develop the control needed for both front and back walkovers.

2. Bridge Holds

Perform bridge holds to improve back flexibility and strength. Hold the bridge position for as long as possible, working on pushing your hips higher and maintaining stability.

3. Kick-Up Drills

Practice kicking up into a handstand from a standing position. This drill helps with the transition into the walkover and builds confidence in your handstand abilities.

4. Backbend Drills

Work on backbends to improve flexibility and strength. This drill will help you get comfortable with the backward motion required for a back walkover.

Exploring Different Styles of Walkover Variations 

Once you've mastered the basic front and back walkovers, you might want to challenge yourself with some exciting variations. These variations not only add flair to your routines but also help improve your overall strength, flexibility, and coordination. Let's dive into some popular walkover variations and learn how to perform them.

A. One-Handed Walkover

The one-handed walkover is a more advanced move where you perform the entire walkover using just one hand for support.

Here’s How to Do It:

• Begin in the same starting position as a regular walkover, with your feet together and arms extended overhead.
• As you move into the handstand, shift your weight onto one hand. The other arm can be extended out to the side for balance.
• Complete the walkover by maintaining balance on the supporting hand while your legs transition over your head and down to the ground.
• Land in a controlled standing or lunge position.

B. Front Walkover with Split

This variation involves incorporating a split position while performing a front walkover, showcasing flexibility and control.

Here’s How to Do It:

• Begin with your feet together and arms extended overhead.
• As you kick up into the handstand, split your legs into a full split position mid-air.
• Maintain the split as you move through the walkover, ensuring your legs stay straight and toes pointed.
• Land in a controlled split or standing position, depending on your preference.

C. Back Walkover with Twist

The back walkover with a twist adds a rotational element, making the move more complex and visually striking.

Here’s How to Do It:

• Begin in the standard back walkover position with your feet shoulder-width apart and arms by your ears.
• As you move into the bridge position, initiate a twist with your upper body. This twist will continue as you kick your legs over.
• Complete the twist while transitioning through the walkover, ensuring you maintain control and balance.
• Land in a standing or lunge position, facing a different direction due to the twist.

D. Cartwheel Walkover

The cartwheel walkover combines elements of a cartwheel and a walkover, resulting in a fluid and continuous motion.

Here’s How to Do It:

• Start as you would for a cartwheel, with one foot in front and arms extended.
• Perform a cartwheel by placing your hands on the ground and kicking your legs over your head.
• Instead of landing in a typical cartwheel finish, transition smoothly into a walkover by continuing the motion of your legs.
• Complete the walkover portion and land in a controlled lunge or standing position.

Want to Improve Your Gymnastic Walkover Skills?

If your children are showing an interest in gymnastics and you want to help them improve their skills, consider enrolling them in a gymnastics program at Rockstar Academy. 

As the best Sports & Performing Arts Academy, Rockstar Academy offers a variety of physical activity programs, including a comprehensive gymnastics curriculum. 

Your children will have the opportunity to participate in Gymnastics Testing, which helps them progress to higher levels and prepares them for national and international competitions. 

They can also compete in the Gymnastics Elite Championships, fostering higher standards of achievement, discipline, good sportsmanship, and learning how to handle both winning and losing well. 

Plus, Rockstar Academy offers a free trial class for anyone interested in experiencing their top-notch programs. Don’t miss out on this fantastic opportunity and contact Rockstar Academy today!

FAQ

How long does it take to learn a walkover?

The time it takes to learn a walkover varies from person to person. It depends on factors such as your current skill level, flexibility, strength, and consistency in practice. Generally, with regular practice and proper technique, you can expect to see progress within a few weeks to a few months.

What should I do if I’m struggling with balance in my walkover?

If you’re struggling with balance, focus on strengthening your core muscles and improving your handstand technique. Incorporate balance drills and practice holding handstands against a wall to build confidence. Additionally, working with a coach or instructor can provide valuable feedback and adjustments.

Are there any safety tips for practicing walkovers?

Yes, safety is crucial when practicing walkovers. Always warm up properly to prevent injuries, use a soft surface or mat to cushion falls, and practice with a spotter if you’re a beginner. Gradually progress through drills and variations to build skill and confidence safely.