Forward and Backward Walkover
Young children in playgrounds all over the world attempt walkovers with varied results. Unfortunately, many attempt this without any preparation or development of the skills required to effectively perform a safe walkover. This results in excessive hinging in the spine, either splinting the elbows into hyperextension or collapsing on the head, and often very one-sided training. This can result in serious injury, including but not limited to; dislocation of the patella, head injury, spinal cord injuries, dislocated shoulders, fractured sacrum etc. Unfortunately, we can’t control what happens in the playground. However, we can educate our student as to what an ideal walkover looks like, and provide safer ways of building the mobility and control to do it safely.
Assessing a Front Walkover
Make sure to film the attempt at a walkover in slow motion in order to be able to replay the footage several times without risking injury, and only include this in their assessment if they are currently doing walkovers within their training. Try filming from different angles to check leg and spinal alignment. There must be adequate range and stability in the shoulders to avoid hinging in the lower back. Aim for a full split position in the middle of the walkover. Any restrictions in range should be dealt with in a more controlled environment. Watch for any hinging or excessive extension anywhere along the spine. This is especially important when the foot contacts the floor.
Watch Points
- Excessive extension of the spine
- Collapsing elbows during hand support phase
- Lack of shoulder range
- Hinging in the low back, or upper back
- Poor pelvic stability on the landing leg
- Poor leg alignment and control
- Getting stuck in the bridge phase
- Using pure momentum to get through the movement
Ideal Performance
- Dynamic segmental stability of the spine throughout
- Fully supported handstand position with dynamic control
- Ability to slowly move through the movement, rather than using momentum
- Controlled descent onto a nicely aligned landing leg
- Fluid control of trunk and pelvis back up into standing
- Good foot control throughout
Forward Walkover - Example #1
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Forward Walkover - Example #2
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Forward Walkover - Example #3
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Assessing Backward Walkover
Many individuals get stuck in the bridge phase of this technique, due to excessive mobility in the spine and reduced dynamic core control in extension. Pay careful attention to the entry and exit of the movement in order to be able to help a performer improve their technique and reduce the load on the spine. Make sure to have active control of the upper back extension to start the movement. As the back bend is deepened, make sure to maintain the extension in the upper back in order to prevent hinging in the low back. The lead leg needs to be vertical as the hands contact the floor in order to avoid getting stuck in the bridge position.
Backward Walkover - Example #2
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Backward Walkover - Example #2
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Backward Walkover - Example #3
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Backward Walkover - Example #4
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Backward Walkover - Example #5
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Backward Walkover - Example #6
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Backward Walkover - Example #7
Watch the initial part of the video and then pause it as you note down the things she does well, as well as those that need some work. Think of any additional test you could do to qualify any proposed issues, as well as suggestions of mobilisation techniques or exercises that may help the individual improve.
Watching the footage of each performers walkover attempts in slow motion with them can be very helpful in getting their buy-in for any suggested exercises to improve it.