Skills That Should Be Done On Beam! - Tammy Biggs

SKILLS THAT SHOULD BE DONE ON BEAM!

THERE ARE MANY AREAS TO COVER TO HAVE A GOOD WELL ROUNDED

BEAM WORKOUTS AND COMPETITIONS!

Sunday, October 11, 2009

FIRST IS BEAM COMPLEXES! There are many areas in the complexes to cover

also! Basic movement on the feet. Motor skills that start

slow and with shaping and move into faster movements.

Walks forward, backward, and sideward. Showing a balance on one foot on each step. I like to hold each part for a count of 5 then go to a 3 count and then a one count. This creates a lightness on the feet instead of falling off the feet during movement. Most gymnast never pass through a one foot hold which means they never really use their feet correctly!


BALANCING BEFORE STEPPING


BALANCING IN THE MIDDLE WITH FLAT HIPS!


BALANCING IN LOW ARABESQUE WITH FLAT HIPS IN FRONT!


WALKS HOLDING FOR JUST ONE COUNT!


DYNAMIC KICKS TO A TIGHT CLOSE IN RELEVE!

Do kicks forward, side, back, and needle. Very dynamic up and down to close feet

tight together! Use of the upper hamstring is very

important! It should look like a standing split! Flexibility should be even on both sides of

the kicks not just on best leg! Can start on flat foot to work on getting

more split but needs to be done on high


KICKS FORWARD


SHOWING NEEDLE KICK FLAT FOOTED THEN ON HIGH RELEVE.


RUNS ACROSS THE BEAM


STRAIGHTER LEG RUNS


ALTERNATING SPLITS LEAPS ACROSS THE BEAM


DRILL FOR STRAIGHT LEG SKIPS


STRAIGHT LEG SKIPS


TURNS DONE AT THE END OF THE BEAM SO THERE ARE NO

PIVOTS! The gymnast should have different kinds of

turns at the end of the beam to turn around.

They do passes in warm ups so after each pass they do a different ½ turn.

Then the turns can become natural instead of pivots for every ½ turn.

The turns can be done at the end of tumbling complexes also.


½ TURN AT THE END OF THE BEAM


ANOTHER ½ AT THE END OF THE BEAM


EXAMPLE OF A LONG PASS TO A ½ TURN.


WHY DO THE ½ TURNS! For the years all we have done if pivots to

get turned around at the end of the beam. With the new rules of only a certain amount

of pivots allowed we need to do other types of turns.

It takes a while for the gymnast not to forget and do a pivot ever time they turn.

Plus it is much more artistic to do creative turns and not pivots!


DRILLING TURNS Drills for full turns: balancing for a count of 8 is

very important! They need to arrive in the turn shape at the same

time: arms, leg shape and high releve. A lot of gymnast shape slowly and do not maintain

the shape throughout the turn. Doing the turn from the knee helps the gymnast

feel a complete stand up to a locked knee and flat lifted hips (no pike in the hips).

Doing promenades in the shape of the desired turn is very important.

I like to do all kinds of preparations for turns. Lunge, Pika, fourth position, ect.

Different things fit different gymnast!


TURN FROM THE KNEE


THE BREAK DRILL! All turns should have a lift at the end of the

turn. I call this the break drill. This is done a ¼ before the finish of the turn. The best drill is to face sideways a ¼ before the

finish of the turn. Standing on a flat foot but not with the heel dropping below the beam; they do a releve ¼ turn to balance on high releve.

If the gymnast waits until the turn has finished to stop they will over turn or fall out of the


THE BREAK DRILL FOR TURNS!


DIFFERENT TYPES OF TURNS TO TRAIN

Training turns on both side is important. Do arabesque turn from knee and stand Horizontal turn Back attitude turn Front attitude turn Illusion turn Kick grabbing the leg turn Double turn


TRAINING JUMPS Do jumps 3-5 in a row for full split or shape.

Then do 3-5 very fast to get speed out of feet fast and react fast!

All jumps are done facing forward and sideward. All turning jumps pass through the side and if the gymnasts is not comfortable facing side the jump will not be aggressive.

Do split jumps on both sides slow and then fast!

Do straddle jumps with different foot in front. (right and then left)

Do pike, tuck and wolf shape also.


THREE SPLIT JUMPS GOING FOR BIG SPLIT!


THREE SPLIT JUMPS FAST!


THREE STRADDLE JUMPS SLOW!


THREE FAST STRADDLE JUMPS


THREE PIKE JUMPS!


THREE TUCK JUMPS!


THREE SPLIT JUMPS SIDEWARD ON BEAM!


THREE STRADDLES SIDEWARD ON BEAM!


THREE PIKE JUMPS SIDEWARDS ON BEAM!


THREE TUCK JUMPS SIDEWARD ON BEAM!


HANDSTAND COMPLEX! Walking on hands is another very important

thing to do! The best tumblers can walk forward,

backward and sideward without coming down.

The way the gymnast goes into and out of is very important.

You can tell how a gymnast tumbles by seeing how they go into and out of the handstands,


HANDSTAND WALKS FORWARD!


HANDSTAND WALKS BACKWARD!


HANDSTAND WALKS SIDEWAYS!


MORE HANDSTAND COMPLEX!

Handstand hops with legs together and in a split right or left.

If done right the gymnast blocks about 3-5 feet and stalls in a handstand.

This helps for blocking on skills and having straight arms.

It builds the confidence of the gymnast to get on top of their hands.


HANDSTAND BLOCK WITH LEGS TOGETHER!


HANDSTAND BLOCK IN A SPLIT!


MORE HANDSTAND COMPLEX!

Handstand holds forward and side. The hold depends on the strength of the gymnast. Weaker gymnast can only hold 1-3 seconds. Then build to 5-10 seconds and on to 20 seconds.

Holds should be with feet together, split (right or left) and sideways in a straddle for cartwheels and round offs. The straddle should only be as big as they can have flat hips not piked!

One arm handstands. First just shift and lift then work into a hold. This helps for the gymnast to feel what straight arm are and


SIDE CARTWHEEL TO HOLD WITH FLAT HIPS!


ROUND OFFS Need to drill up onto panel mats and over

panel mats. Do round off in the middle of the beam to

straight legs. Do a lot of cartwheels to end of beam for

dismounts before doing round off dismount.

Do round off back handsprings on top of the beam and for dismount.


CARTWHEEL TO LUNGE DOES NOT HELP TO TUMBLE!


CARTWHEEL TO CLOSE IS BETTER FOR TUMBLING!


CARTWHEEL TO REBOUND


ROUND OFF STICK


ANOTHER ROUND OFF STICK


ROUND OFF BACK HANDSPRING


ROUND OFF BACK HANDSPRING DISMOUNT!


TUMBLING ON BEAM! There are not enough cartwheels done on

beam and yet our round offs are bad! Side cartwheels should be done: two handed,

one hand near arm and one hand far arm! Then take all versions of side cartwheel up

onto panel mats. Then do square to square cartwheels landing

on one foot leg straight then with feet closed in high releve.

Then cartwheel to one punch (for dismounts), two and three punches to get good body alignment.

Then go up onto panel mats.


BACK WALKOVERS Push up to a bridge and do 5 count lift of each leg

and each arm. Push up in bridge and tic tock 5 times. Back bend and up on one leg. For back walkovers.

Keeps the weight in the right place. Drill for coming up out of bridge.

Back walkover hold for 5 count in each part. Do a back walkover to lunge to finish and do a

back walkover to tight close for flights. Do three in a row across the beam. There are two

ways of doing it. One is streaching back on to the back leg and the other is closing in tight feet together and lifting the leg in front to go to the second one.


BRIDGE LIFTING EACH LEG AND ARE FOR A COUNT OF 5!


PUSH UP TO BRIDGE AND TIC TOC 5 TIMES!


DRILL FOR BACK BEND AND UP!


ONE FOOT BACK BEND AND UP!


HOLDING THE FIRST PART WITH LEG UP!


HOLDING THE BRIDGE FOR COUNT OF 5!


HOLDING THE MIDDLE OF THE HANDSTAND!


HOLD THE FLAT HIP LOW LEG SQUARE HIPS POSITION!


SPOTTED THROUGH THE HOLD PHASES!


BACK WALKOVER HOLD EACH PART!


BACK WALKOVER TO HIGH RELEVE CLOSE!


FRONT WALKOVERS All the bridge work for back walkovers

work for the front walkovers. Front walkover holding in each part for 5

count. Front walkover to close with square hips Front walkovers in a row One arm front walkovers in a row one hand

and other hand.


HOLDING THE NEEDLE AT THE BEGINNING OF THE FRONT


HOLDING THE MIDDLE OF THE HANDSTAND FOR THE FRONT


HOLDING THE BRIDGE PART OF THE FRONT WALKOVER!


HOLD THE END OF THE FRONT WALKOVER!


FRONT WALKOVER HOLDING EACH PART OF THE SKILL!


FRONT WALKOVER TO CLOSE


BACK HANDSPRING Do up onto and over panel mats. Do up onto a 8 inch mat and hold in split

handstand. Then combine jump to handstand up onto

mat to a handstand split and then reach long over panel mat to step out.

Back handspring to high releve close. Then to one punch and three punches.

Do three back handspring in a row stepped out.


BACK HANDSPRING TO CLOSE!


THREE BACK HANDSPRINGS IN A ROW!


FRONT HANDSPRING Do from knee to land two foot.(on floor

first then low beam) Then do from knee up onto panel mat.

Then do on beam from knee and then a mountain climb position.

Now do a step out from knee on floor and up onto panel mat. Make it feel like the two foot.

Then on the beam from the knee and from a mountain climb position.


TWO FRONT HANDSPRINGS IN A ROW!


AERIALS:ALL AERIALS NEED A NEEDLE KICK AND MOUNTAIN CLIMB

INTO. Side aerial up onto an 8 inch mat. If can not do it a dive

cartwheel up onto and 8 inch mat will help! Then the side aerial up on the beam On the floor do a back handspring or back flip out of

the side aerial to get the side aerial square and arms up at the end.

Front aerials up onto an 8 inch mat. If can not do it a front walkover up onto the 8 inch mat will help.

Front aerials up on the beam then in a row. Front aerials to a back handspring. (it is good to train

front walkover or front handspring into a back handspring.)


SIDE AERIAL


FRONT AERIAL


TWO FRONT AERIALS IN A ROW!


TWO ONODIS IN A ROW


STANDING SALTOS All salto shapes should be done standing! It

helps to work the shapes standing so the gymnast does not over do the back handspring or whatever skill is before the salto!

All saltos should have a hip and chest rise. Like lay tuck or lay pike. It helps to get the chest up at the end of the skills.

All the saltos should be done 3 in a row.


STANDING BACK SALTO TUCKED


STANDING BACK SALTO PIKED


STANDING BACK SALTO LAYOUT STEPOUT


THREE BACK TUCKS IN A ROW!


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Skills That Should Be Done On Beam! - Tammy Biggs