How to Do a Back Walkover for Beginners

Early in your gymnastics' career, you will learn the back walkover. At first, it might seem impossible to arch your body backwards and find the strength to lift one leg high enough to kick over. But, with a little practice and the correct technique, you'll soon be demonstrating the skill for the new girls on the team.

Instructions

1. Stretch before attempting the back walkover. In gymnastics, it's important that your body be very limber and your muscles warmed up. Even if you're practicing at home, stretch first.

2. Begin by lying on your back, hands on the floor by your ears and your feet brought up close to your rump and flat on the floor.

3. Push up into a bridge. The bridge position is the key to a successful kick over. You must stretch high enough to straighten out your arms. In addition, your arch should be high. Walk your legs inwards, towards your head and stretch your hips towards the ceiling.

4. Lift one leg as high as you can. If your bridge is correct your leg should extend straight upwards to the ceiling without bending. If it's hard to lift, the problem is probably in your shoulders. Try stretching through your shoulder joints and extending your chest as far out as you can. Keep your arms perfectly straight.

5. Use your opposite foot to push. At first, you may need a little jump. Keeping your other leg as high as possible will help shift your weight over your shoulders, making it easier to kick over.

6. Start your back walkover in the correct position once you can consistently push up to a bridge and kick over as described. On both the floor and beam, the approved technique for the back walkover begins by standing up.

7. Stand and stretch your arms high above your head. Lift your leg to horizontal or above, keeping it straight and toes pointed. Proceed to a backbend and kick over, leading with the leg that you lifted.

Tips & Warnings

• As soon as you can kick over from a bridge begin using the standing position for the back walkover.

• Imagine your hips lifting into the air when performing the back walkover. After you've stretched tall and lifted your leg, lift your hips straight upwards as you bend backwards. This helps as it positions your body weight over your shoulders, which is required for a smooth kick over.

• Begin all gymnastics practice sessions with a warm up and stretching. End all sessions with more stretching to keep muscles limber and strength training exercise to build power.