Embed Size (px)
Citation preview
Cheryl Jarrett co-author of 2013-2021 compulsory routines
You know the skills that are coming begin incorporating the 2013 skills now! It will make learning the routines easier The Elements were printed in Technique, April 2012, page 14. Click here to View
To follow will include some recommendations for 2013 Compulsory Level 1-5 training plan for BEAM. (it also includes skills from the 2012 routines)
It is recommended to create a Level 1-5 training plan for ALL events based on the upcoming skills. Implement NOW.
• Train both step-in to lock and the lunge out of skills i.e. handstands walkover
• Strengthen hip flexors with kicks and jumps (use ankle weights)
• Place stronger emphasis on Pliés. • Passé - marching, balancing, relevé holds
(flat foot and on toe) • Jump/leap & leap/ jump connections • Jumps to sissone and sissone drills.
• For two weeks: • Always do my beam complex warm-up • Kicks with weights using beam as balance (10 each way) • Split jumps on trampoline (10 each) • 5x split HS step down to lunge • 5x back-walkover with foot on foam pit block • 5x flic-flac step out up to a panel mat • 5x arabesque in plié to straight jump • 5x leap to straight jump • 3x 3 sissones down the beam • 4x Half turn at possé hold ending for 2 seconds • 4x full turn at possé hold ending for 1 second • 5x Side HS hold for 2 seconds (also work holding it for
longer) • 5x flic-flac on beam to lunge (low beam if necessary) • 5x flic flac on beam to lock (low beam if necessary) • work upgrades (i.e. tick tocks, front-walkovers, straddle
jumps, cartwheel straight jumps, etc.)
• Back handspring step-outs up to panel mats • High flick-step outs down tumble track • Split handstand step- down to lunge
• Back-walkovers between boxes • Back walk-over with front foot on foam block • Partner back-walkovers on floor to keep leg continuous
• Leap- close, relevé lock • Arabesque - step in straight jump • Tondu- one leg take off split jump • Kick to large lunge to work open hip • Leap over carpet square- add pit foam blocks for height
• Split jumps on track with ankle weights • Shackle kicks across floor • Fourth position plié- kick
• Lever- step down to lock and lunge • Leg swing, leg swing- lock- pivot • Straight jump- straight jump • 3 second passé holds step forward and finish- timer for full turn at passe
• Passé marches down the beam
• Beam Complex: • Relevé walks- front, side, and back • Grapevine • Kicks- front, side, and back (in relevé) • Needle kicks • Chassé forward • Passé walks in relevé • Skips with foot to passé • Swing hops on one leg • Straight jumps • Split jumps off of one leg • Three straight jumps landing on one leg in arabeque
in a row • Baby leaps on relevé • Arabesque to lock/Arabesque to straight jump • Always pivot at the end of the beam!
• 3 second passé holds step forward and finish- timer for half turn at passé • Posse marches down the beam
• Cartwheel with bath mats for lengthening • Cartwheel against wall/block • Cartwheel up to panel mat- work on faster arms up at the end • Cartwheel stop in handstand- look in arm pit against wall/block
• Leap- close, relevé lock • Arabesque - step in-lock walks across the beam- add into warm-up • Tondu- one leg take off split jump • Kick to large lunge to work open hip • Leap over carpet square- add pit foam blocks for height
• Split jumps on track with ankle weights • Shackle kicks across floor • Fourth position plié- kick
• Handstand forward rolls • Split handstand-step down to lunge/lock (work both)
• Lever- step down to lock • Work more to lock and less to lunge
• Leg swing, leg swing- lock- pivot • Straight jump- straight jump (land on one leg)
• Work locks and pivot turns • Front, side, and back kicks • Arabesque holds • Hold leg at 45 degrees and leap over bath mat • Lever drills- lever and pick up foam block and but back down
• Lever push off foot, step down- lunge-finish • Lever-T holds for 3 seconds • Add carpet square to promote reach with open shoulder angle
• 3 second passé holds step forward and finish- timer for heel snap at passé • Passé marches down the beam- flat foot and relevé
• Stretch jumps to a consistent rhythm • Side handstand- quarter turn to belly on 8 incher- low beam
• Handstand against the wall lifting arm out to side- hold 3 seconds
• Beam Complex (The beginning of the work out): • Flat walks- front, side, and back • Relevé walks- front, side, and back • Inch worm • Kicks- front, side, and back (flat foot) • “T” Levers across the beam • Fourth position plié walks across the beam • Passé walks on flat foot • Straight jumps • Runs across the beam to a lock-pivot turn • Kick-step-plié arabesque walks across the beam • Always pivot at the end of the beam!
• Work locks and pivot turns • Front, side, and back kicks • Arabesque holds • Lever drills- lever and pick up foam block and
but back down • 3 second passé holds step forward and finish
• Posse marches down the beam- flat foot and relevé • Stretch jumps to a consistent rhythm • Handstand on beam against wall
• Work locks and pivot turns • Front, side, and back kicks • Arabesque holds, hold balance with leg in
front • Posse marches down the beam- flat foot • Plié-relevé with arm movements to practice
jumps with consistent rhythm • Add jump in the middle of relevés
• Handstand on beam against wall • Donkey kicks from a kneel
Current
level
Acceptable entry level in 2013
5
4 or 5 (if current mobility score of 31.00 in Level 5 was attained)
6
5 or 6 (if current mobility score of 31.00 in Level 6 was attained)
7
6, 7, or 8 (if current mobility score of 31.00 in Level 7 was attained)
8
7,8, or 9 (if current mobility score of 34.00 in Level 8 was attained)
9
9, or 10 (if current mobility score of 34.00 in Level 9 was attained)
Current Level
Proposed
Level
Proposed Description
Competition Required at
this level?
Diff. Req.
Min. Age
1
Pre-
Competitive
List of conditioning, physical
abilities work, preparatory drills/elements
2 1 Beginner Developmental No 4 3 2 Advanced Developmental No 5 4 3 Beginner Compulsory No 6 5 4 Intermediate Compulsory Yes 7 6 5 Advanced Compulsory Yes 7
n/a 6
Beginner Optional
No Only A & B allowed
(No C/D/E) *
1 B 5 A
7
7
7
Advanced Beginner Optional
Yes Only A & B
(No other C/D/E) *
2 B 5 A
7
8
8
Intermediate Optional
Yes No D/Es allowed, 1 C
allowed, plus all C dance allowed
4 B 4 A
8
9
9
Advanced Intermediate Optional
Yes 1 D/E allowed; plus all
D/E dance allowed
1C 4B 3A
8
10
10
Advanced Optional
No restrictions
2 C 3 B 3 A
9
*3 “C” exceptions on bars allowed
