Walk Over Class

Class Overview

Walkover Class focuses on developing the strength, flexibility, and technical precision required for front and back walkovers.

This class is progression-based and shape-driven. Athletes do not advance to independent walkovers without consistent drill mastery.

The goal is control + flexibility + clean technique.

“Strong shapes earn clean walkovers.”

Program

Skill Specialty – Tumbling / Gymnastics

Level

Beginner to Intermediate Specialty

Entry Expectations (VERY IMPORTANT)

Athlete should demonstrate:

• Strong bridge (10–15 sec)
• Bridge rocks
• Hollow hold (20 sec)
• Controlled handstand against wall
• Split flexibility appropriate for walkover

If bridge strength is weak → build strength before progression.

Developmental Objectives

Athlete should develop:

• Strong kick-over mechanics
• Controlled shoulder push
• Split shape during walkover
• Snap-down control
• Independent back walkover (when ready)

Clean shape before independence.

Coaching Cues

“Push through shoulders.”

“Kick strong and long.”

“Split your legs.”

“Lock your arms.”

“Hips up.”

Keep cues consistent and technical.

Common Errors & Fixes

Issue: Collapsing shoulders
→ Fix: Add bridge shoulder push drills.

Issue: Bent arms
→ Fix: Wall handstand holds + shoulder taps.

Issue: Under-kicking
→ Fix: Panel mat kickover drill.

Issue: Landing sideways
→ Fix: Straight-line visual markers.

Issue: Fear going backward
→ Increase wedge + spot progression.

Safety & Structure Notes

• No full walkovers without bridge control.
• Spot at hips, not shoulders.
• Use wedge or panel mat first.
• Two failed attempts → regress drill.
• Always prioritize shoulder push.

Progressions prevent injury.

60-Minute Class Schedule

Focused. Efficient. Skill-driven.

0:00–5:00 – Welcome & Focus Skill

• Line up/Roll Call/Stretch
• Announce focus (front or back emphasis)
• Review expectations

Tone = focused and technical.

5:00–15:00 – Dynamic Warm-Up + Flexibility

• Jog lap/Jumping Jacks
• Arm swings
• Lunge walks
• Split stretch
• Bridge hold (15 sec)
• Hollow hold (20 sec)
• Wall handstand hold

Flexibility + shape activation first.

15:00–40:00 – Walkover Progression Stations (25 Minutes)

3 stations rotating every 8–9 minutes.

Example layout:

1️⃣ Bridge & Shoulder Strength
• Bridge hold
• Bridge shoulder pushes
• Bridge rocks

2️⃣ Kickover Progressions
• Panel mat kickover
• Wedge back walkover drill
• Spotted back walkover

3️⃣ Handstand & Snap Control
• Wall handstand hold
• Handstand snap-down
• Lunge to handstand drill

Coach at kickover station.

40:00–50:00 – Independent Attempts Block

• Controlled back walkover attempts
• Controlled front walkover attempts
• Only if drill mastery present

No rushing. Quality over quantity.

50:00–58:00 – Conditioning Block

• Hollow hold (25 sec)
• Arch hold
• Wall handstand hold
• Bridge hold challenge
• V-ups
• Shoulder taps

Strength supports success.

58:00–60:00 – Cool Down & Review

• Light stretch
• Ask: “What did you fix today?”
• Recognize effort
• Dismiss with focus

Finish technical.

Class Progression Formula

1️⃣ Bridge strength
2️⃣ Shoulder push control
3️⃣ Kickover drill mastery
4️⃣ Spotted skill
5️⃣ Independent skill

No skipping steps.

Conditioning Focus

• Shoulder strength
• Core stability
• Hip flexibility
• Controlled landing

Walkovers require strength + flexibility balance.