Bridge Kickover: Shape, Strength, and Control

From flexibility to flight — this is the bridge between beginner and intermediate tumbling.

The bridge kickover is the first backward-moving skill many athletes learn. It develops the confidence, body control, and shaping needed to progress into full tumbling skills like back walkovers and back handsprings.

Why the Kickover Matters

A strong bridge kickover teaches:

• Weight transfer over the shoulders

• Core and hip drive

• Timing between leg movement and body shift

• Full extension and control through the spine

• Confidence moving backward into inverted skills

It’s often the first time athletes experience full backward rotation under their own strength.

Prerequisites

Before attempting kickovers, athletes should demonstrate:

• A strong and stable bridge from the floor

• Adequate shoulder and hip flexibility

• Ability to hold bridge for 5–10 seconds

• Confidence supporting body weight through arms

If these are not yet secure, return to standing bridge drills.

Step-by-Step Breakdown

Step 1: Bridge Kickover from Raised Surface

Start with an incline to reduce the range of motion and make the kick easier.

How to Perform:

• Lie on a mat or block and push up into a bridge

• Place one foot flat, other leg extended straight up

• Push through grounded foot while driving extended leg upward

• Kick over, aiming to land softly in a lunge

Purpose:
This builds strength and confidence before attempting the skill from the floor.

Step 2: Floor Bridge Kickover

Once strength and shaping are consistent, move to the floor.

How to Perform:

• Push up into a strong bridge

• Plant one foot close to glutes, other leg straight and lifted

• Kick upward with straight leg while pushing off planted foot

• Drive hips and chest over shoulders

• Land in lunge position with control

Self-Check:

• Are your arms straight?

• Is your kicking leg fully extended?

• Did you land softly with chest lifted?

Key Technique Cues

• Push through shoulders and plant foot simultaneously

• Keep arms completely straight throughout the motion

• Kick with a straight leg — don’t swing wildly

• Land in a soft, controlled lunge

Common Mistakes to Avoid

• Arms bending mid-kick

• Kicking leg bending or flaring out

• Plant foot too far from glutes (reduces power)

• Shoulders not pushing past hands (causes collapse)

• Rushing the kick without full bridge shape

Coaching Notes

• Spot under the lower back and thigh of the kicking leg

• Start drills on incline mats to reduce fear and improve power

• Cue proper body shaping before speed or repetition

• Encourage athletes to pause and reset if shape breaks

Progression Tip

Once the kickover is clean and controlled, transition to:

• Back walkovers

• Kickover drills with leg holds

• Kickover to handstand rebounds

These build toward handsprings and full back tumbling passes.