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Gymnastics Training Poster: Walkover and Limber Drills
Also available in the Walkover and Back Handspring Book!
Walkovers have been in gymnastic compulsory routines for well over 25 years. It is imperative that every female gymnast learn front and back walkovers in preparation for these gymnastic v routines as well as proper progression in gymnastics. A great choreographer and professional dancer once told our athletes to think of a walkover as a "dance skill." When performed with the correct technique, the walkover is a skill of beauty.
Once a good walkover is established, your gymnast may be able to learn the layback, a not so common dance skill.
The Walkover-Limber gymnastics poster is loaded with gymnastic drills designed to help with body positions for front and back walkovers. Many should be used for front and back limbers as well.
Some of these gymnastic drills should help the gymnast who is still afraid to reach back on their own because the gymnastic drills allow those gymnasts to progress one step at a time. Other gymnastics drills help the athlete understand the shoulder movements. A few help with flexibility and basic strength for the upper body.
If these gymnastic drills are performed correctly and with enough frequency your gymnast should feel more confident reaching back and learn how to pass through vertical for walkovers more precisely. This should lead to the performance of beautiful walkovers for floor exercise and balance beam.
Besides learning the walkover skill, more advanced gymnasts can benefit greatly from these gymnastic drills when used as flexibility training. Having them perform the walkover drills will increase their shoulder flexibility and therefore will increase the safety and efficiency of the back handspring as well. There are a few stretches for hip flexors and shoulders. Some coaches instruct their advanced gymnasts to use the shoulder drills as a stretching exercise prior to performing their flight series on balance beam in order to stretch their upper body and help prevent injury.
These gymnastic drills were used in Karen’s gymnastics club by the coaches, including a professional dancer and choreographer to help produce Successful Level 1-10 Gymnasts, NY State Champions, and National TOPS Team Athletes.
It is also imperative that the gymnast learn the Limber and Walkover before the Back Handspring and Front Handspring.
One safe way to practice front and back walkovers as well as limbers is over an octagon or barrel mat. Besides the safety factor for the gymnast, the coach is more able to correct their gymnast's technique while closely supervising the use of the octagon or barrel mat. For safety, be sure gymnast always has her arms by her ears and is ready to transfer her weight to her hands quickly, as shown in this picture in order to prevent landing on her head.
The flexibility gained with walkover training should aid in the performance of split leaps, laybacks, and many other dance skills!
Remember, it is imperative a gymnast learn the Handstand before the walkover or limber in gymnastics. It is also extremely important that the gymnast learn the walkover and limber before the Back Handspring.
Poster Size: 34 inch x 23 inch
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