How to Do a Front Walkover Video - About.com


Uploaded by About on 10.04.2012

Transcript:
Hi, my name is Dani Zissis for about.com, and this video is all about how to do a front
walkover. Before attempting any gymnastics skill you
always need to make sure that you completely stretch out your body, so that your muscles
do not get injured while performing a skill. You're going to start out by getting on the
ground in a kneeling position, with your good leg out in front, or the leg you prefer, and
sitting on your bottom leg. You're going to push your hips out over so that you're stretching
your hip flexor muscle. Another way to stretch is by pushing back
in this exact same position, making your front leg straight, and putting your nose down to
your knee so that you're stretching this muscle back here. Then, you're going to push your
leg out straight and slide all the way out into a split. Your arms should be back by
your knee and your chest should be up and facing forward, making sure that your hips
are square so that you're efficiently stretching the muscles that need to be stretched in this
position. Make sure you perform all these stretches on both sides.
So for this stretch you're going to be stretching your middle splits. If you would like to do
this on a line to guide yourself so that your body stays in a straight line that would work
perfectly. So you're going to have your feet and your
legs spread out into a straddle position as far as they go, you're going to take your
body, put your chest on the ground, and you're going to roll up on top of your split. Make
sure your arms are flat out to the side, and make sure that you're not stretching or pushing
yourself too hard. This is the kind of stretch that you have
to ease your body into. If you stretch like this regularly you will get lower and lower
each time you attempt it. You also want to make sure that you're stretching your upper
body too, including your shoulders. A good way to stretch your shoulders is by taking
your arm and pulling it across your body. Another good stretch to do is the bridge.
It stretches your back and shoulder muscles. Each time you stretch you should ease your
way into it and you should get better and more flexible each time you attempt it.
When doing a front walkover, you want to make sure your arms are shoulder width apart, and
you have full extension throughout your whole body. And when you're coming up from the front
walkover, you don't duck your chin down or duck your head down or else you'll fall down.
So when doing a front walkover, you want to start with your arms shoulder width apart
over your head, and you're going to put out the foot in front that you prefer and point
it nice and tall. Now you're going to start like you're going
into a cartwheel, except you're going to keep your hands facing forward, and you're going
to put your hands facing parallel on the ground. You're going to kick your back leg over the
top, so that you have enough momentum to keep yourself going. She's doing it in slow motion,
but you should this at a much faster pace. Then, when you come over the top you're going
to have your chin facing up towards the sky and don't duck your head down or else you
wont be able to make the skill. Thanks for watching to learn more, visit us
on the web at About.com.