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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!
Sunday, October 11, 2009
BALANCING BEFORE STEPPING
Sunday, October 11, 2009
BALANCING IN THE MIDDLE WITH FLAT HIPS!
Sunday, October 11, 2009
BALANCING IN LOW ARABESQUE WITH FLAT HIPS IN FRONT!
Sunday, October 11, 2009
WALKS HOLDING FOR JUST ONE COUNT!
Sunday, October 11, 2009
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
Sunday, October 11, 2009
KICKS FORWARD
Sunday, October 11, 2009
SHOWING NEEDLE KICK FLAT FOOTED THEN ON HIGH RELEVE.
Sunday, October 11, 2009
RUNS ACROSS THE BEAM
Sunday, October 11, 2009
STRAIGHTER LEG RUNS
Sunday, October 11, 2009
ALTERNATING SPLITS LEAPS ACROSS THE BEAM
Sunday, October 11, 2009
DRILL FOR STRAIGHT LEG SKIPS
Sunday, October 11, 2009
STRAIGHT LEG SKIPS
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
½ TURN AT THE END OF THE BEAM
Sunday, October 11, 2009
ANOTHER ½ AT THE END OF THE BEAM
Sunday, October 11, 2009
EXAMPLE OF A LONG PASS TO A ½ TURN.
Sunday, October 11, 2009
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!
Sunday, October 11, 2009
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!
Sunday, October 11, 2009
TURN FROM THE KNEE
Sunday, October 11, 2009
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
Sunday, October 11, 2009
THE BREAK DRILL FOR TURNS!
Sunday, October 11, 2009
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
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
THREE SPLIT JUMPS GOING FOR BIG SPLIT!
Sunday, October 11, 2009
THREE SPLIT JUMPS FAST!
Sunday, October 11, 2009
THREE STRADDLE JUMPS SLOW!
Sunday, October 11, 2009
THREE FAST STRADDLE JUMPS
Sunday, October 11, 2009
THREE PIKE JUMPS!
Sunday, October 11, 2009
THREE TUCK JUMPS!
Sunday, October 11, 2009
THREE SPLIT JUMPS SIDEWARD ON BEAM!
Sunday, October 11, 2009
THREE STRADDLES SIDEWARD ON BEAM!
Sunday, October 11, 2009
THREE PIKE JUMPS SIDEWARDS ON BEAM!
Sunday, October 11, 2009
THREE TUCK JUMPS SIDEWARD ON BEAM!
Sunday, October 11, 2009
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,
Sunday, October 11, 2009
HANDSTAND WALKS FORWARD!
Sunday, October 11, 2009
HANDSTAND WALKS BACKWARD!
Sunday, October 11, 2009
HANDSTAND WALKS SIDEWAYS!
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
HANDSTAND BLOCK WITH LEGS TOGETHER!
Sunday, October 11, 2009
HANDSTAND BLOCK IN A SPLIT!
Sunday, October 11, 2009
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
Sunday, October 11, 2009
SIDE CARTWHEEL TO HOLD WITH FLAT HIPS!
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
CARTWHEEL TO LUNGE DOES NOT HELP TO TUMBLE!
Sunday, October 11, 2009
CARTWHEEL TO CLOSE IS BETTER FOR TUMBLING!
Sunday, October 11, 2009
CARTWHEEL TO REBOUND
Sunday, October 11, 2009
ROUND OFF STICK
Sunday, October 11, 2009
ANOTHER ROUND OFF STICK
Sunday, October 11, 2009
ROUND OFF BACK HANDSPRING
Sunday, October 11, 2009
ROUND OFF BACK HANDSPRING DISMOUNT!
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
BRIDGE LIFTING EACH LEG AND ARE FOR A COUNT OF 5!
Sunday, October 11, 2009
PUSH UP TO BRIDGE AND TIC TOC 5 TIMES!
Sunday, October 11, 2009
DRILL FOR BACK BEND AND UP!
Sunday, October 11, 2009
ONE FOOT BACK BEND AND UP!
Sunday, October 11, 2009
HOLDING THE FIRST PART WITH LEG UP!
Sunday, October 11, 2009
HOLDING THE BRIDGE FOR COUNT OF 5!
Sunday, October 11, 2009
HOLDING THE MIDDLE OF THE HANDSTAND!
Sunday, October 11, 2009
HOLD THE FLAT HIP LOW LEG SQUARE HIPS POSITION!
Sunday, October 11, 2009
SPOTTED THROUGH THE HOLD PHASES!
Sunday, October 11, 2009
BACK WALKOVER HOLD EACH PART!
Sunday, October 11, 2009
BACK WALKOVER TO HIGH RELEVE CLOSE!
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
HOLDING THE NEEDLE AT THE BEGINNING OF THE FRONT
Sunday, October 11, 2009
HOLDING THE MIDDLE OF THE HANDSTAND FOR THE FRONT
Sunday, October 11, 2009
HOLDING THE BRIDGE PART OF THE FRONT WALKOVER!
Sunday, October 11, 2009
HOLD THE END OF THE FRONT WALKOVER!
Sunday, October 11, 2009
FRONT WALKOVER HOLDING EACH PART OF THE SKILL!
Sunday, October 11, 2009
FRONT WALKOVER TO CLOSE
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
BACK HANDSPRING TO CLOSE!
Sunday, October 11, 2009
THREE BACK HANDSPRINGS IN A ROW!
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
TWO FRONT HANDSPRINGS IN A ROW!
Sunday, October 11, 2009
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.)
Sunday, October 11, 2009
SIDE AERIAL
Sunday, October 11, 2009
FRONT AERIAL
Sunday, October 11, 2009
TWO FRONT AERIALS IN A ROW!
Sunday, October 11, 2009
TWO ONODIS IN A ROW
Sunday, October 11, 2009
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.
Sunday, October 11, 2009
STANDING BACK SALTO TUCKED
Sunday, October 11, 2009
STANDING BACK SALTO PIKED
Sunday, October 11, 2009
STANDING BACK SALTO LAYOUT STEPOUT
Sunday, October 11, 2009
THREE BACK TUCKS IN A ROW!
Sunday, October 11, 2009