🎉Back walkover tips and tricks🎉 Next tip for getting those full back walkovers! 👇 For today, I am outlining a pretty simple drill that will mostly help in building your comfort level and confidence going back on one foot. As well, it is helping to build up the strength and control required to do so. - 🌟To perform you are going to go back into your back bend on one foot, exactly as if you were performing a back walkover. However, this time you are going to stop yourself in your bridge rather than kicking all the way over into your walkover. Start standing on one foot, with your walkover foot out in front tendu. Reach up and over as you control down to your bridge, keeping that foot pointed in tendu, or even letting it lift up and off the floor. Bring the hands down to the floor with straight arms to complete the movement. Come out of your bridge as normal. As I said, this will majorly help you build your confidence gong back into your bridge with all your weight supported on one side, but takes out the pressure of kicking over right away. 👍👍👍 - As always- a good progression for this is to go back onto an elevated surface first. This means performing this drill putting your hands down onto the cheese, or another block or mat. This way you can build your confidence without having to reach and drop quite as far. Keep working up to get to flat mat. (Make sure you are standing on the cheese and/ or your block is against a wall so it doesn’t slide out from underneath you!) Once you have this confidently and consistently, it’s time to plug that kick over back in and go for the full walkover! Last few tips and tricks for transitioning into full clean back walkovers coming to you over the next couple days! Don’t forget to let me know what else you would like to see👀, or how these tips and drills are helping you in your practice! Until next time, Happy flipping! 🙃 - - - - #acrodemics#acrodemics#acro#academics#education#acrobatics
Do you have knee pain when you squat? . 📍It may be any number of reasons why this is but one area to target may be your ankle mobility. . 📍One simple way to test for adequate ankle dorsiflexion mobility is to get into a half-kneel position like in the video and have your foot 4 inches away from a wall or object. From here, try to touch your knee to the wall without letting your heel rise up or your knee path deviate in or out. . 📍If you don’t have those 3-4 inches, here’s one simple drill to add to your warm-up routine which looks almost exactly like the test itself. . 📍Get into that half-kneel position again and slowly rock forward into the end range of your ankle dorsiflexion. Tightness in the calf and/or stiffness in the front of your ankle joint is ok. If you have pain, stop and consult a physical therapist. . 📍I like to rock 10-15 times straight forward, 10-15 with my knee towards my big toe, and 10-15 with my knee towards my pinky toe. . 📍Hang out at the end ranges a little before rocking out of it. . 📍I usually apply some FRC principles to this movement followed up by some additional drills to load the new range of motion. . 📍Give this a try or tag someone who may need to work on their ankle mobility.