Valdez: Control from the Ground Up

Strength. Flexibility. Elegance.

🧠 What is a Valdez?

The Valdez is a backward walkover that begins from a seated position on the floor.
It’s often used in choreography, dance-inspired tumbling sections, or as an advanced flexibility transition.
Unlike a traditional back walkover, this skill challenges athletes to push up into a bridge from the floor using one arm, then shift into a full walkover — requiring elite shoulder mobility, core control, and extension.

🔑 Key Technique Breakdown

✅ 1. Start Position: Seated Preparation

• Sit on the floor with knees bent

• One hand reaches back toward the floor

• Opposite arm reaches overhead, ready to lift

• Core tight, chest proud, head neutral

✅ 2. Arm Placement & Push

• Plant the back arm firmly behind your body

• Engage glutes and core to begin the bridge

• Push through the planted arm, lifting hips and shoulders

✅ 3. Kick & Bridge Position

• Drive the back leg up and over to initiate rotation

• Maintain shoulder and arm control as your body arches

• Keep the second arm ready to support as soon as you're vertical

✅ 4. Walkover Finish

• Catch weight on both hands

• Let the kicking leg lead over and the other leg follow

• Land in a strong lunge with arms by ears, chest lifted

⚠️ Common Mistakes

• Weak push from the bottom (incomplete lift)

• Delayed leg kick — creates awkward, heavy motion

• Dropping the chest too early during the bridge

• Over-reliance on momentum instead of core/shoulder control

• Not committing to the push — hesitation can stall the skill

🧩 Strength & Flexibility Requirements

To safely and effectively perform a Valdez, athletes should have:

• Strong bridge technique

• Comfortable, controlled back walkover

• Shoulder flexibility and control

• Core strength for full-body lift and support

• Confidence transitioning through inversion

🛠️ Progressions & Drills

• Bridge from Floor with One Arm Support (Build strength)

• Bridge Kickover (Refine shoulder drive and leg timing)

• Spotting Drill with Coach Assistance (Support through first attempts)

• Valdez from Elevated Surface (Start from a low mat to reduce push distance)

💬 Coaching Tips

• “Push with confidence — your lift sets the tone.”

• “Don’t throw your head back — lift through your chest.”

• “Control the first half so the second half flows naturally.”

• “Your back leg is the motor — use it with intention.”

🔗 Connection Notes

The Valdez can connect beautifully into:

• Front walkovers

• Cartwheels or aerial drills

• Choreographic transitions (especially in elite routines or open divisions)

Use it to show off flexibility, creativity, and elite awareness on the mat.

✅ Wrap-Up

The Valdez isn’t just a skill — it’s a statement.

It shows:

• Flexibility

• Power

• Precision

• And the ability to control your body from any position

With practice and strong foundational bridge work, you’ll be able to make this elite skill part of your arsenal — cleanly, confidently, and creatively.