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Bridge & Kickover Progressions: Floor Drill

Bridge & Kickover Progressions is an intermediate-level floor exercise drill that works on shoulder angle, body alignment and arch in back. Build back flexibility and kickover mechanics for back walkovers, back handsprings, and bridge positions.

Quick facts

Event
Floor Exercise
Difficulty
intermediate
Equipment
mat, wedge mat optional
Time per round
about 2 minutes
Muscles
Shoulders, Lower Back, Hip Flexors, Quadriceps, Core, Glutes

How to do Bridge & Kickover Progressions

  1. Bridge Hold

    Push up to a full bridge. Focus on straight arms, open shoulders, and pushing hips high. Hold 30 seconds.

    Cues: Straight arms · Open shoulders · Hips high · 30 second hold

  2. Bridge Rocks

    In bridge, shift weight forward over hands, then back over feet. Build rocking momentum. 10 reps.

    Cues: Rock forward and back · Build momentum · 10 reps

  3. Bridge Kickover

    From bridge, kick one leg over to stand up. Use a wedge mat if needed. 5 reps each leg with spot.

    Cues: Kick one leg over · Push through shoulders · 5 each leg

  4. Standing Bridge Down

    Stand and reach back to bridge position, then kickover. Full back walkover motion with spot.

    Cues: Reach back slowly · See hands before contacting floor · Kickover to stand

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “4. Bridge Kickover and Back Bend Drill” by Coach Dana Frack, on YouTube (opens in a new tab)

Common questions

What does Bridge & Kickover Progressions help with?
Bridge & Kickover Progressions targets shoulder angle, body alignment and arch in back. Build back flexibility and kickover mechanics for back walkovers, back handsprings, and bridge positions.
What level is Bridge & Kickover Progressions for?
Stickd rates Bridge & Kickover Progressions as an intermediate drill. It is part of the progression for Back Handspring (typically Level 4-5), Standing Back Handspring (typically Level 5-6) and Back Walkover (typically Level 4-5).

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