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A valdez is an advanced gymnastics technique requiring high levels of strength and flexibility. Starting in a seated position, the gymnast moves into a back walkover . Before attempting a valdez, start by warming up with a few back strengthening exercises. Get used to moving your body backward and kicking your legs over your head. It may take some time before you are able to successfully complete a valdez, so keep practicing.
Steps
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Sit upright with your left leg extended in front of you, and your right leg standing bent. Point your left toe straight ahead. You should feel the muscles in your left leg tighten as you stretch your toes. [1] X Research source
- Bend your right leg and place your right foot flat on the ground. Your right foot should be next to your left knee. Keep your right foot pointing straight ahead. [2] X Research source
- Place your left arm behind you, with your palm flat on the ground. Try to get your arm directly behind you. [3] X Research source
- Stretch your right arm in front of you, just over your knee, with your palm facing up.
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Move into a single arm back bend. From the seated position, shift your weight onto your left arm and lift your hips off the ground. As you lift off the ground, extend your right arm towards the ceiling.
- Use your right leg to help you push off the ground and kick your left leg up and over your body. Keep your left leg straight as you move it off the ground, and think about moving it directly over your body. [4] X Research source
- Don't let your left leg or right arm sway to the sides. Keep them straight as you move into the bend. [5] X Research source
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Create a bridge. Keep moving your right arm back and over your body until you feel it touch the ground behind you. Both of your hands should be flat on the ground behind you, and your left leg should be pointing straight up.
- You will need to rotate your left arm 180 degrees to form a stable base for your bridge. You want both of your hands pointing in the same direction. [6] X Research source
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Kick your right leg over your body. With both hands on the ground, keep moving your left leg over your body, and kick your right leg off the ground. You should be doing a handstand at this point, and your legs should be in a 180-degree split.
- Hold the split position for a second before moving your right leg to the ground behind you.
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Land standing with your toes bent. As your right foot hits the ground, keep moving your left leg through the air. Keep your leg as straight as possible and lower it the ground. As your left foot reaches the ground, your arms should be pointing straight up into the air.
- Shift your weight to your back leg and point your toes forward. Your toes should be bent to grip the mat.
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Perfect your bridges . The bridge, also known as the press, is an advanced back stretch, but also a key component of the valdez. Start by laying on your back with your legs bent at a 90-degree angle. Keep your feet planted on the ground.
- Place your hands by your ears, palm down. Make sure your fingers are pointing towards your feet, and your elbows are pointing towards the ceiling.
- Lift your back off the ground by pushing up with your hands and feet. Keep your hands and feet on the ground as you lift. Your goal is to lift your back completely off the ground while keeping your arms and legs straight.
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Practice standing backbends. Standing straight up, lift your arms over your head. Keep your arms straight, with your palms facing the ceiling, and your fingers pointing behind you.
- Arch your back backward and slowly move your arms closer to the floor. Look for the ground behind you.
- Use your arms to feel for the ground so that you don't hit your head when you land. When you feel the ground, firmly plant your hands to complete the backbend.
- If you are having trouble performing a standing backbend, use a wall to help you. Stand facing away from the wall. As you start your backbend place your hands on the wall and walk yourself down to the ground.
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Learn to do backbend kick-overs. To do a backbend kick-over, start by doing a standing backbend. Once you've completed your standing backbend, kick your legs over your head until you land back on your feet.
- Make sure you have enough momentum to get your legs over your body, and onto the ground behind you. If you are having trouble kicking your legs over, try performing a bridge in front of a wall. Keep your feet next to the wall, and walk your feet up the wall before you push off.
- You may find that you can't quite kick your legs over your body the first few times that you attempt a kick-over. If you try to kick, but keep landing in the bridge position, that's okay. Kick-overs are difficult, and it will take a lot of practice to complete one.
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Teach yourself back walkovers. A back walkover is a combination of a backbend and kick-over. Standing straight, extend one leg directly in front of you. Keep your other leg planted firmly on the ground.
- Keep your arms close to your ears with your hands in the air. Keep your arms straight and tight.
- Move into a standing backbend and let your extended leg move with your body. Keep your leg straight and don't let it move from side to side.
- As your hands touch the floor, let your extended leg go over your body. Your standing leg should follow until both feet are on the ground. Finish in a lunge position with your front foot pointing forward, and your back foot slightly turned out.
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Stretch your back. Stretching your back will help you build the flexibility needed to perform the valdez. Common gymnastics back stretches are the cobra pose from yoga, and the see-saw.
- To do the cobra, lay on your stomach and place your hands on the ground in front of your head. Keep your hands about shoulder width apart. Use your hands to press your upper body off the floor. Don't let your hips or legs lift off the ground, and remember to keep your arms straight. Hold the stretch for several seconds, and then release.
- To do the see-saw, lay on your stomach and stretch your arms back towards your feet. Bend your legs up and try to grab your ankles. When you can grab your ankles with your hands, lift both your upper and lower body off the ground. Your core should be the only thing touching the ground. Gently rock back and forth for several seconds, and then release the stretch.
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Stretch your hamstrings. Perform a quick hamstring stretch by sitting upright and extending your legs out in front of you. Keep your back straight and reach your hands over your feet. Hold this for up to a minute and then release. Repeat this stretch four times.
- You can also stretch your hamstrings by doing a hamstring kneeling stretch. Get on your knees and place both hands on the ground in front of you. Extend one leg in front of you, placing it between your arms. Keep your other knee on the ground, bent at a 90-degree angle. Pull your toes back towards your body. Move your body forward until you feel the stretch in the back of your leg. Hold the stretch for up to a minute before releasing.
- Lie down on your back and extend one leg in the air. Make sure your hips are square and keep your other leg flat on the ground. Grab the calf of the extended leg and pull your leg towards your nose. When you feel tension, hold the stretch for about a minute. Do this stretch two times on each leg.
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Practice leg raises. Leg raises give you the strength and flexibility needed to kick your legs over your body. Stand straight with one foot pointed forward and the other turned out at a 45-degree angle. Lift your arms straight above you. As you're standing, try to engage your core by pulling your body up as much as you can.
- Keeping your body still, extend your forward pointed leg and raise it. Try to raise your leg at an even pace. When you have your leg extended fully in front of you, lower it back down to the ground. Repeat this movement 10 times. Do this exercise twice on each leg.
- Try a variation on leg raises by doing them from the bridge position. Get into a bridge position and then shift your body weight to your shoulders. Extend one leg forward and point your toes. Lift this leg into the air until it is over your shoulders. Lower the leg back down, keeping your toes pointed forward. Repeat this raise 3-5 times on each leg.
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Strengthen your arms. Stand in front of a wall, about arm's length away. Place your hands on the wall, keeping them the same height as your shoulders.
- Flex your back and lower your shoulder towards the wall until you feel tension. Take one arm away from the wall and transfer your weight to the other arm. Hold this stretch up to 30 seconds and release. Stretch the other arm and then repeat.
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Work on your single arm backbends. Stand with your feet about hip's width apart. Stretch one arm into the air and lock your elbow. Bend backward, taking care not to push your hips forward. Keep bending back, and place one hand on the ground behind you.
- Keep the elbow locked and hold the bridge position with one hand on the ground. Place the other hand down to fall into a full bridge position. Gently lower yourself down to the ground. Repeat this exercise 5 times.
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Expert Q&A
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QuestionWhat strengthens bridge pose?Rosalind Lutsky worked as a gymnastics coach at SB Gymnastics at Stanford University, coaching children from ages 5-12 years old during her time as a Stanford student. She was a competitive gymnast growing up, and competed for her local gymnastics team in Minnesota.The only definite way to get better at bridges is through practice! Deep stretches before and after a workout are helpful, but the best way to get better, however, is just through repetition. Try practicing bridges as often as possible, and make sure you're using the correct form!
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QuestionHow do I keep my leg, the one that's kicking up, from falling to the floor?Community AnswerLearn how to get a stronger back walkover before you attempt a Valdez. You could also find some leg exercises to strengthen up the leg that you will be pushing off from.
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QuestionHow can I keep from falling when I am in the handstand position?Community AnswerAsk for someone to spot you. When you think you are ready to try on your own, have someone standing by to spot you in case you fall. For your safety, do not attempt the handstand without a spot until you are ready.
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Tips
- If you are unsure of your ability to perform any of these movements, ask a friend or coach to spot you.Thanks
- Always remember to stretch before attempting any kind of gymnastics maneuvers.Thanks
- Practice on a soft, flat surface.Thanks
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Reader Success Stories
- "The article was very specific and very helpful towards new gymnasts who are learning at home. It also provides a range of possibilities of dangers and advises the reader to be careful. " ..." more
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"The article was very specific and very helpful towards new gymnasts who are learning at home. It also provides a range of possibilities of dangers and advises the reader to be careful. "
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"The step were you practice balancing without the one hand definitely helped me a lot! I can now do a valdez! Thank you!"
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"The warnings and tips helped because now I know what to avoid and what I need to do to help myself."
"How to do a handstand was helpful."
