A Valdez is an extremely complex movement that begins in a sitting position and requires the ability to perform the bridge pose. When performed on the balance beam, the valdez is an elegant display of strength, flexibility and balance.
Steps
Step 1. Sit on the floor
Bend one leg with the knee pointing upward while supporting your body with the other. Keep the leg on the ground in a straight and extended position, with the toes pointing forward
Step 2. Bring one arm behind you, the one corresponding to the extended leg, and point the fingers of the hand backwards
Make sure you are in the correct position so as not to risk injury.
Step 3. Place the other arm on the knee of the bent leg, keeping it perfectly extended
Step 4. Push your body against the floor in a bridge position
Bring the arm previously resting on the knee to the ground, placing it behind you. Lift your extended leg into the air, keeping it as straight as possible. You will likely need to rotate your back hand to lift yourself as smoothly as possible into the bridge position.
Step 5. Push your leg to the ground to lift yourself back to a vertical position
Straighten your legs as much as possible in a split. Exiting the position should be done with a quick motion.
Advice
- Run the Valdez on a soft, flat surface.
- Start by learning to assume the bridge position.
- Don't forget to do a proper warm-up before starting, otherwise you could injure your thigh muscles.
- Ask for the presence and support of a friend or trainer as you perform the exercise.
- Don't allow your arms to cross in front of your body as you move backward.
- Before performing the movement on the balance beam, practice on the ground by drawing a straight line on the floor. You can then practice on a floor beam before trying on a raised beam.
Warnings
- Do not perform Valdez on the balance beam without proper practice and supervision.
- You may be suffering from leg pain.
- Always use a mat or practice on the grass or a mattress.
