How to do a Valdez
- Kaley Willekes
- Feb 18
- 3 min read
Updated: Mar 17
The Valdez is a powerful and graceful gymnastics skill that combines strength, flexibility, and control. Unlike a traditional back walkover, the Valdez begins from a seated position on the floor. One leg is bent with the foot tucked close to your body, while the other leg extends straight out in front. From this position, the athlete uses one arm to push their hips upward, reaching back with the other arm to transition into a split bridge before finishing in a standing position.
The Valdez requires strong shoulder stability, hip flexibility, and precise body control. While it may seem challenging at first, breaking it down into key steps and drills can help you build the strength and technique needed to master this impressive skill.
How to do a Valdez Step by Step
STEP 1: One leg sit
Start by sitting on the ground, with your dominant leg straight out and your other leg bent and close to your body. Place one arm behind you on the ground, but make sure it is the same side as the bent leg. The other arm should be straight out, hovering over the straight leg.
STEP 2: Hip press and reach
The next step is to press the hips upwards and reach for the ground with the other arm. Make sure that your arm goes straight over your head as to not make the skill go sideways.
STEP 3: Split bridge
Lift the dominant leg upwards and push the shoulders over the hands, entering into a bridge but with the legs in a split position.
STEP 4: Kickover
Now that you've shifted into the bridge, its time to kickover. Rock the shoulders over the hands and push your bottom leg off of the ground, kicking your legs over your head.
STEP 5: Landing
After kicking over, lever down, setting down your dominant leg first and then controllably setting down the back leg, landing in a strong lunge position.
Valdez Progressions
These are the steps you should take when learning how to do a valdez.
Back walkover:
The first skill you should learn before attempting a valdez is a back walkover. The valdez is very similar to a back walkover so you should be able to do that skill first.
Single arm bridge press:
Next is the single arm bridge press. This drill helps train the bridge movement and strengthens the bottom arm for the one hand movement.
Single leg hip press:
You should then learn how to do the single leg hip press. This drill helps to strengthen the leg you use to push off the ground, and it mimics the takeoff phase.
Single leg bridge press:
The single leg bridge press is a very important drill in learning the valdez. This drill helps athletes to build the control and strength of whole first movement phase.
Single leg split bridge press:
The single leg split bridge press is another great drill, as it helps build the push into the split bridge position. This drill is great for learning the entry phase and it strengthens the arms and hip flexors for the kickover.
Muscles You Need for a Valdez
Legs: Your leg muscles are important for the entry phase and takeoff of the valdez.
Arms: Your arms are important in the split handstand phase and the take off phase.
Core: Your abs and core are used throughout the entire valdez.
Flexibility you need for a Valdez
Back: Having a flexible back helps to create the arch position.
Hip Flexors: Having flexible hip flexors helps with the bridge position.
Shoulders: Having flexible shoulders also helps to have a proper bridge position.
Legs(inner thighs): Having flexible legs helps to create the split position needed.
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