10 Must-Try Balance Beam Drills for Gymnasts

The balance beam is a gymnastics apparatus used by female gymnasts to perform a variety of acrobatic skills and routines. It is a four-inch-wide apparatus that tests a gymnast’s ability to maintain balance and perform acrobatic skills with precision and grace. To be successful on the balance beam, gymnasts must train extensively on a variety of drills designed to develop the skills necessary for executing difficult maneuvers with precision and accuracy.

Balance beam drills are an essential part of any gymnast’s training, allowing them to master the basics before moving on to more complex tricks and routines. The following article will provide you with 10 must-try balance beam drills for gymnasts that will help improve technique, coordination, and overall performance on the beam.

Why Balance Beam Drills are Important for Gymnasts?

The balance beam is an apparatus that requires immense focus and control, and even the slightest mistake can result in a fall or deduction. By practicing specific drills, gymnasts can enhance their core strength, flexibility, and spatial awareness, leading to a more stable and polished performance. These drills also allow gymnasts to identify and correct their weaknesses, helping them to overcome their fears and push their limits.

Here are the main reasons why balance beam drills are so important for gymnasts:

1. Improving body alignment: Balance beam drills help gymnasts develop proper body alignment, a critical skill for executing skills on the beam with precision and accuracy.

2. Enhancing balance and coordination: The balance beam is an unstable apparatus that requires gymnasts to develop a keen sense of balance and coordination. Drills such as the heel-toe walk can help improve these skills.

3. Building core strength and stability: The handstand hold is a popular drill used to build core strength and stability, essential for maintaining proper body alignment and executing skills on the beam.

4. Developing technique: Proper technique is essential for performing skills on the balance beam. Drills designed to improve technique, such as the straight leg drill, can help gymnasts perfect their skills.

5. Increasing confidence: Regular balance beam drills can help gymnasts develop confidence in their abilities, which can translate to better performance in competition.

6. Reducing fear: Fear of falling is a common issue for gymnasts on the balance beam. Regular practice and drills can help reduce fear and improve performance.

7. Improving overall gymnastics performance: Balance beam drills not only improve performance on the beam but also enhance overall gymnastics performance by developing strength, coordination, and technique.

8. Preventing injuries: Proper technique and body alignment can help prevent injuries while performing on the balance beam. Regular drills can also help build strength and flexibility, reducing the risk of injury.

9. Enhancing mental focus: The balance beam requires intense mental focus and concentration. Regular practice and drills can help gymnasts improve their mental focus and perform under pressure.

10. Fostering teamwork: Balance beam drills can be performed with a partner or in a group, fostering teamwork and communication skills among gymnasts.

Jumpstart Your Practise with 10 Essential Balance Beam Drills

Balance beam drills can include a wide range of exercises, such as simple walks and turns, as well as more complex skills like leaps, jumps, and acrobatic maneuvers. These drills help gymnasts build the muscle memory and coordination needed to execute these skills effectively on the balance beam. Here are ten balance beam drills that help you enhance your balance, flexibility, and overall performance on the beam.

Drill #1: Straight Jumps

Straight jumps are one of the most fundamental beam skills that every gymnast must learn. This drill helps gymnasts improve their balance, timing, and control. To perform straight jumps, follow these steps:

Step 1: Stand at one end of the beam with your feet together and your arms up.

Step 2: Jump straight up in the air, lifting your knees up to your chest.

Step 3: Land back on the beam with your feet together.

Training tips:

• Start by practicing straight jumps on a low beam or a line on the floor.
• Keep your eyes focused on a spot in front of you to help with balance.
• Use your arms to help you jump higher and maintain your balance.

Drill #2: Tuck Jumps

Tuck jumps are another basic beam skill that helps gymnasts improve their leg strength, timing, and coordination. To perform tuck jumps, follow these steps:

Step 1: Stand at one end of the beam with your feet together and your arms up.

Step 2: Jump straight up in the air and bring your knees up to your chest in a tuck position. Step 3: Land back on the beam with your feet together.

Training tips:

• Start by practicing tuck jumps on a low beam or a line on the floor.
• Use your arms to help you jump higher and maintain your balance.
• As you become more comfortable with tuck jumps, try to jump higher and bring your knees closer to your chest.

Drill #3: Cartwheels

Cartwheels are a basic beam skill that helps gymnasts improve their balance, coordination, and timing. To perform cartwheels, follow these steps:

Step 1: Start at one end of the beam and place one hand on the beam and the other hand on the ground.

Step 2: Kick your legs over your head and land on the opposite side of the beam with your hands and feet.

Step 3: Finish with your feet together on the beam.

Training tips:

• Start by practicing cartwheels on a low beam or a line on the floor.
• Focus on maintaining your balance and keeping your body straight and aligned.
• Use your arms to help you maintain your balance and control.

Drill #4: Split Jumps

Split jumps are an intermediate beam skill that requires gymnasts to jump and split their legs in mid-air. This drill helps gymnasts improve their flexibility, strength, and balance. To perform split jumps, follow these steps:

Step 1: Stand at one end of the beam with your feet together and your arms up.

Step 2: Jump straight up in the air and split your legs apart, with one leg in front and the other leg behind you.

Step 3: Land back on the beam with your feet together.

Training tips:

• Start by practicing split jumps on a low beam or a line on the floor.
• Focus on maintaining your balance and keeping your body aligned.
• Use your arms to help you jump higher and maintain your balance.

Drill #5: Back Walkovers

Back walkovers are a challenging beam skill that requires gymnasts to walk over the beam backward with one hand on the beam and the other hand on the ground. This drill helps gymnasts improve their flexibility, strength, and balance. To perform back walkovers, follow these steps:

Step 1: Start at one end of the beam and place one hand on the beam and the other hand on the ground behind you.

Step 2: Lift your back leg off the beam and walk over the beam backward, with your hands and feet landing on opposite sides of the beam.

Step 3: Finish with your feet together on the beam.

Training tips:

• Start by practicing back walkovers on a low beam or a line on the floor.
• Focus on keeping your body straight and aligned.
• Use your arms to help you maintain your balance and control.

Drill #6: Side Sumis

Side sumis are intermediate beam skill that requires gymnasts to perform a 180-degree turn on the beam while in a split position. This drill helps gymnasts improve their balance, flexibility, and timing. To perform side sumis, follow these steps:

Step 1: Stand at one end of the beam and perform a split jump.

Step 2: As you land, turn your body 180 degrees and land back on the beam in a split position facing the opposite direction.

Step 3: Finish with your feet together on the beam.

Training tips:

• Start by practicing split jumps and turning on the floor to build your strength and balance.
• Focus on maintaining your balance and keeping your body aligned throughout the turn.
• Use your arms to help you maintain your balance and control.

Drill #7: Handstand Turns

Handstand turns are an advanced beam skill that requires gymnasts to turn 360 degrees in a handstand position. This drill helps gymnasts improve their balance, control, and timing. To perform handstand turns, follow these steps:

Step 1: Start at one end of the beam and perform a handstand with your legs straight up in the air.

Step 2: Slowly turn your body 360 degrees and land back on the beam in a handstand position.

Step 3: Lower your legs back down to the beam and finish with your feet together.

Training tips:

• Start by practicing handstands on the floor and against a wall to build your strength and balance.
• Use your core muscles to control your body during the turn.
• Focus on keeping your body straight and aligned throughout the turn.

Drill #8: Full Turns

Full turns are an advanced beam skill that requires gymnasts to turn 360 degrees on the beam while in a relevé position. This drill helps gymnasts improve their balance, control, and timing. To perform full turns, follow these steps:

Step 1: Stand at one end of the beam and place one foot on the beam and the other foot in a relevé position.

Step 2: Turn your body 360 degrees on the beam while maintaining your balance in the relevé position.

Step 3: Finish with your feet together on the beam.

Training tips:

• Start by practicing relevés and turning on the floor to build your strength and balance.
• Use your core muscles to control your body during the turn.
• Focus on maintaining your balance and keeping your body straight and aligned throughout the turn.

Drill #9: Round-Offs

Round-offs are an essential beam skill that helps gymnasts improve their power, control, and technique. To perform round-offs, follow these steps:

Step 1: Start at one end of the beam and run toward the other end of the beam.

Step 2: Jump off one foot and perform a cartwheel with both hands on the beam.

Step 3: As you land, bring your legs together and finish with a straight jump.

Training tips:

• Start by practicing cartwheels and straight jumps on the floor to build your strength and technique.
• Focus on maintaining your balance and keeping your body straight and aligned throughout the skill.
• Use your arms to help you maintain your balance and control.

Drill #10: Beam Dismounts

Beam dismounts are a crucial part of a gymnast’s routine and require immense strength, control, and technique. There are various types of beam dismounts, such as front tucks, back tucks, and aerials. To perform beam dismounts, follow these steps:

Step 1: Start at one end of the beam and perform a skill that leads into your dismount.

Step 2: As you approach the end of the beam, perform your dismount and land safely on the mat.

Step 3: Finish with your feet together and your arms up in a ready position.

Training tips:

• Start by practicing your dismounts on a low beam or a line on the floor.
• Focus on maintaining your balance and keeping your body straight and aligned throughout the skill.
• Use your core muscles to control your body during the dismount.

FAQs:

• Q: How often should I practice these balance beam drills?
• A: You should practice these drills regularly, at least 2-3 times per week, to see improvement in your balance beam skills.

• Q: Can beginners do these drills?
• A: Yes, these drills are suitable for beginners as well as advanced gymnasts. Just start with the basic balancing drill and work your way up to the more challenging drills.

• Q: Do I need any special equipment for these drills?
• A: No, you only need a balance beam and comfortable athletic wear.

Conclusion

In conclusion, the balance beam is a challenging apparatus that requires a great deal of focus, control, and precision. By incorporating these ten must-try balance beam drills into their training routine, gymnasts can improve their technique, build their confidence, and overcome their fear of falling. Incorporating basic body movements, adding levels of difficulty, and focusing on proper technique will contribute to your success. Remember to take it slow and steady when perfecting your balance beam skills. Challenge yourself by practicing new drills and giving yourself enough time to master each one before advancing.