The ability to perform a forward bouncy movement (front walkover) is one of the basic skills that plays an important role when practicing gymnastics. This movement should be mastered before practicing other, more challenging moves, such as a forward flip with or without touching the floor. Although it seems very difficult, the forward walkover is easy to master. First of all, you need to master 2 postures, namely handstand and kayak. Then, do both postures while moving in a flowing and controlled manner. If you want to master the walkover forward in a day, practice patience, correct technique, and safe ways to prevent injury and overcome fear!
Step
Part 1 of 3: Practice the Safe Way
Step 1. Find a safe place to practice
Before you start, find a space that's roomy enough for you to practice various moves and apply new techniques without worrying about getting injured. Find an area that is spacious enough for you to move freely. If you want to train outdoors, look for grass or sand so you don't hit a hard object if you fall.
- Make sure the practice area is free of rocks, shrubs, or debris so you don't get hurt.
- Find out the possibility of practicing in a school hall or gymnasium studio.
- Parks and play areas with rubber sheets on the floor are perfect for practicing various gymnastics movements safely.
Step 2. Have someone accompany you
Have a friend, parent, or relative accompany you to practice and help you perform difficult or risky moves. A companion can provide guidance and support your body so that you focus on the technique. Anyone can be a companion. So, make sure there is someone who accompanies you from the first time you practice.
- Before practicing, tell your partner to support your back with one hand as you do the kayaking and help you get back on your feet.
- Make sure you choose a companion who is tall and strong enough for him to support and lift you up to stand up again.
Step 3. Lay out some mats on the floor
A thick mattress or foam rubber sheet can help prevent injury if you can't land with perfect posture. In addition, the body does not feel pain when you fall. You can practice without a mat if you are good at it. For now, use a mat to speed up the learning process until you're ready to practice without a mat.
- Purchase a gym mat at a sports supply store. The gym mat can be spread out on the floor and folded if you want to store it after you've finished your workout.
- If you don't have a mattress, place a thickly folded blanket, head pillow, or sofa cushion on the floor so you don't get hurt if you fall.
Step 4. Practice to the best of your ability
Even if you're determined to master the walkover ahead in a day, don't push yourself. Keep in mind that the risk of injury increases and bad habits will form if you practice without understanding the correct technique. Allow 1-2 hours or more to practice applying the correct technique while moving the flow. Make sure you practice in a safe way to get rid of your fears.
- Set short-term goals that you want to achieve during the day, such as "I was able to do kayaking this afternoon" or "I managed to do my first unaccompanied forward walkover after dinner."
- Take time to rest while practicing. The forward walkover is one of those gymnastics that requires a lot of energy so it shouldn't be done if you're tired.
Part 2 of 3: Upgrading Skills
Step 1. Do a complete stretch of the muscle
Some gymnastic movements including the forward walkover require flexibility and strength of the wrists, shoulders, and back. Therefore, take the time to stretch by practicing warm-ups to flex your muscles and joints. This step improves blood flow, increases energy, and widens your range of motion so you can easily perform challenging postures.
- Straighten both arms up and tilt the body left and right starting from the waist. Lie on your stomach on the floor and press your palms against the floor to lift your chest while arching your back. This exercise helps to flex the wrist so that it is able to support the body properly.
- Don't neglect warm-up and stretching exercises. The risk of injury increases if you force yourself to perform challenging movements when your body is not ready.
Step 2. Perform the first posture, namely handstand
The forward walkover movement should be preceded by a handstand. So, make sure you are able to do this posture with the correct technique. Place both palms on the floor in front of your toes. Swing one leg up and then bring your feet together in a vertical position while straightening your body and elbows. Maintain balance by adjusting the position of the palms and shoulders.
- Use a wall when practicing handstands so you don't fall over while resting on your palms in a breech position.
- Instead of lowering your legs to the starting position after doing a handstand, lower your legs back so that you are doing the kayaking. This technique, called the front limber, helps you transition to a comfortable lower leg.
- Set aside 1-2 hours to master the handstand and then transition to the heavenly posture.
Step 3. Master the kayak posture as best you can
Kayang posture while arching your back is the second part of a forward walkover. Lie on your back on the floor with your feet on the floor and your palms on the floor beside your head. Lift your body off the floor so that it forms an arc. Support your body while straightening and strengthening your arms and legs. The flexibility of the back that is needed when holding the kayak posture is important when you practice the forward walkover.
- Contract your glutes so you can do the kayaking as best you can.
- You do not need to kayak too long when doing a walkover forward. Focus the exercise on getting up from a skylight so that you can stand up again more easily.
Step 4. Do the cartwheel a few times
Master the wheeling motion as well as you can so that you can swing your legs while resting on your palms so that you are ready to stand up during the forward walkover. Place your palms on the floor shoulder-width apart while swinging your legs up one by one so that your body is in a breech position. Then, lower the first raised leg while facing in the opposite direction followed by the other leg.
- The technique of landing with the first leg raised is used when performing a forward walkover and cartwheel. When doing a forward walkover, you only need to slightly change your cartwheel technique so that your body is facing the same direction when you land, instead of turning around.
- Adjusting the cartwheel technique when swinging your legs to perform a handstand makes you feel comfortable in the breech position.
Part 3 of 3: Doing a Forward Walkover
Step 1. Lean forward and place your palms on the floor
Stand on one leg with the back of the leg you want to swing up (eg left leg). Bend forward from the waist and place your palms on the floor 20-25 cm in front of the leg you are standing on. Spread your palms apart and make sure they are parallel. Point your fingers forward.
- Use the balls of your palms to support your weight and then use your entire palm up to your fingers as you swing your legs up one at a time to perform a handstand.
- Do not move your palms while doing a walkover.
Step 2. Swing your legs up
Swing the lowered leg (left leg) as hard as you can so that it is straight up. This kick will lift your body into a handstand position. Let the foot that is used to rest (right foot) on the floor as long as possible. The momentum generated by the swing of the leg is a source of energy so you can move smoothly during the walkover, while the leg that is straightened up serves to maintain balance so that you can stand again.
- Try swinging your legs as hard as you can so that you move fast enough so that you can still stand up from the sky.
- You have to have the confidence to be able to do a walkover going forward. You won't be able to complete this move well if you're in doubt.
Step 3. Do a handstand
After swinging your left leg up, lift your right leg so that it doesn't touch the floor and you're in a breech position. Maintain balance as you move your feet down to the floor again. Activate your upper body, but keep your hips and legs relaxed.
- Press your fingers evenly into the floor to maintain balance and adjust the pace when both feet are on top.
- Unlike the usual handstand, do not put your feet together. Make sure your legs are stretched apart from the first time you swing your legs up until they touch the floor again.
Step 4. Arch your back to perform kayaking
From a handstand position, arch your back while moving in a flow to lower your left leg to the floor. Make sure your weight is still resting on the palms of your hands in preparation for your feet on the floor. The most important thing when doing this movement is to lower your feet to the floor one by one calmly and gracefully to perform the kayak.
- When moving to do kayaking, look at the floor 15-20 cm in front of your wrists to keep your weight on your palms. You can fall if you look up or down.
- Use the edge of the bed or sofa to identify what it feels like when the first leg you swing hits the floor.
- This step is the most difficult part of the forward walkover and usually takes several hours of practice to master.
Step 5. Set your feet on the floor one at a time
At this time, the leg that was first swung up (the left foot) has already moved down to the landing point of the foot. Keep both arms active and arch your back until your left toes touch the floor then transfer your weight to your left leg. While lowering your right leg, use the strength of your arms and shoulders to push yourself up and back up straight. This way, you'll be able to complete this movement while moving until you're standing again with perfect posture. You've just done your first forward walkover in less than 24 hours!
- Make sure your feet stay away from each other until the first leg you swing hits the floor. If your feet are too close, the transition doesn't go smoothly and you have trouble getting back on your feet.
- Practice regularly until you are able to do a forward walkover with better technique.
Tips
- Wear clothes that are comfortable for exercising and do not hinder movement, such as shorts, sleeveless shirts, leggings, and so on.
- Wear sports shoes to protect your feet when you train outdoors.
- Drink plenty of water to keep the body hydrated.
- Improve your skills and overcome the fear of being in the breech position by holding out longer handstands and kayaks.
- Don't give up if your progress isn't as fast as you'd like. Gymnastics is a very challenging sport so you need to practice regularly and consistently. It's not impossible to practice doing forward walkovers in a day, but you will need to practice regularly if you want to do this move with better technique and keep progressing.
- If you are already good at forward walkovers, apply the knowledge you gain to more challenging moves, such as forward flips, piruet handstands, and walkovers without touching the floor.
- Take time to stretch your legs and wrists before practicing.
- If you can't get up from a skylight position during a forward walkover, transfer your weight to the soles of your feet and press your palms into the floor to push yourself up so you can stand back up. Beginners should practice standing from a sky position with the help of a wall.
- The forward walkover movement begins by doing a handstand and then kayaking.
