Back Walkover Drills Cheer Tip Tuesday

Today we are talking about the infamous Back Walkover!
Here are 3 fantastic drills to strengthen and perfect your skill:
DRILL 1- BRIDGE WALKS
Goal: Strong shoulders and body awareness and coordination.
Objective: Increase shoulder flexibility & strength
Description: Walk across the floor in a bridge position.
Equipment Required: None
Reps: 5 - 10 feet
Time: 5 - 15 minutes
Step 1: Lay down on back with legs bent.
Step 2: Place hands next to ears, fingers pointing towards toes.
Step 3: Push up into a bridge, keeping hands and feet flat on the ground.
Step 4: From a bridge position walk across the floor, one arm/hand and one leg/foot at a time.
Safety:
- Do not use head to get into or out of bridge.
- After each bridge, be sure to tuck into a ball and roll back and forth. This will put the spine back into proper alignment.
Things To Watch For:
- Head Placement: maintain a neutral head position, ears between arms. It should not be too far forward in front of the arms.
- Tip Toe Bridge - keep feet flat on the ground.
- Arms Far Apart - they should be close to ears.
- Coming down from the bridge should be controlled.
Skills This Helps:
- Bridge kickover, back walkover front walkover, back handspring
Challenge Yourself:
- Walk farther distance
- Walk backwards
DRILL 2- BRIDGE ROCKS
Goal: Shoulder and core flexibility and strength for walkovers.
Objective: Develop body control and increase flexibility and strength
Step 1: From bridge position, rock forward, pushing shoulders forward, while keeping feet flat on the ground.
Step 2: Rock backwards, pushing knees in line toes while keeping feet and hands flat on the ground.
DRILL 3- BACKBEND DOWN WALL
Goal: Backbend on the floor
Objective: Learn proper technique for going back & increase shoulder flexibility
Description: Walk hands down wall into a backend and back up the wall to standing
Equipment: Wall
Reps: 3
Time: 5 - 10 minutes
Step 1: Start arm's length away from the wall. Feet shoulder-width apart, arms by ears and eyes looking to thumbs.
Step 2: Reach back, like limbo with both arms to the wall. Keeping feet flat on the ground and keeping knees behind toes. Slowly walk hands down the wall into the bridge. If needed move your feet to go away from the wall.
Step 3: Once in the bridge position, push chest to the wall. Relax and use hands to walk back up to standing. If needed, move your feet closer to the wall.
Step 4: From standing reach over and touch toes. This is IMPORTANT for the safety of your back and spine alignment.
Safety:
- After each drill be sure to bend over and touch toes. This will put the spine back into proper alignment.
- Do not go fast. Use arm strength to help move down and back up the wall.
Things to Watch For:
- Head Placement: maintain a neutral head position, ears between arms.
- Tip Toe Bridge: keep feet flat on the ground and the body moving backwards. Knees should never go in front of toes.
- Walking or moving feet excessively. Small adjustments are okay.
Skills This Helps:
- Backbend, back walkover, front walkover, front limber
Challenge Yourself:
- Reach farther down the wall each time, getting closer and closer to a backend.
Happy Tumbling!