Bridging The Gap Between Compulsory And Optional Beam - Tammy Biggs

BRIDGING THE GAP BETWEEN COMPULSORY AND OPTIONAL BEAM!

There are a few things that need to be done to make optional skills and routines easier for the gymnast to

get when they leave Level 6 to go up in skills for optional routines!

Monday, October 12, 2009

WHAT A LUNGE IS FOR AND WHAT A LOCK SHAPE IS FOR!

A lunge is for a finish of a skill! A lock shape or straight leg high releve

close shape is for flights, connections and dismounts.

If the gymnast only knows how to lunge they will have trouble with flights and connections!

Most compulsory gymnast can not even stand or handstand step down on a straight leg one foot hold!


HANDSTAND STEP DOWN TO LUNGE


HANDSTAND CLOSE TO HIGH RELEVE!


HANDSTAND PUNCH!


HANDSTAND STEP DOWN ON BOTH SIDES!

Good side is for back walkovers and back handsprings.

Bad side is for cartwheel and round off. Most gymnast can not step down on one

leg. They step down in plie and some do the bending in the air before they even get to the beam.

To do a punch the landing is straight leg and standing tall


NEEDLE SHAPES ON BOTH LEGS!

The gymnast needs a good needle on both sides to turn over skills.

Lack of flex in the needle can cause injuries.

Lack of needle makes the skills not go over the top. They go around the side.

The needle kicks turn over the round off, front handspring step outs, and aerial skills.


NEEDLE TO CLOSE FLAT AND HIGH RELEVE!


WRONG TO CLOSE IN FRONT!


BRIDGE ON BEAM The gymnast needs to be able to push up

in a bridge on the beam and lift one leg like the middle part of a back and front walkover.

If gymnast can not do that them they are most likely diving back into the back walkover and that creates bad whipping back into back handsprings and not jumping on back handsprings.


BRIDGE ON BEAM AND LIFT LEG!


TIC TOCK ON BEAM The tic tock teaches the gymnast to keep

the weight on the arms and not on the legs. The arms must stay straight and armpits

over the wrist. And the head looking at the hands.

The feet barely touch the beam. The legs pass through a 180 degree split handstand. If there is too much weight on the feet the arms will bend the bridge is too flat.


BRIDGE AND THEN TIC TOCK.


SIDE CARTWHEELS Side cartwheel holding in the middle to feel

the hips flat and not pike. If they can not do this the round off will be piked and around the side.

One are side cartwheels: near and far arm. If they can not do this then the gymnast usually puts their hands down too soon and leaves them down too long.

Do as a dismount and in the middle of the beam. Over mats helps it go long.


SIDE CARTWHEEL


DO SQUARE CARTWHEELS! Square cartwheel to close of the feet in

high releve. Land with good foot in back. Do square cartwheels up onto panel mats

and over panel mats. Do as dismount on beam.


CARTWHEEL TO CLOSE HIGH RELEVE!


CARTWHEEL PUNCH!


ROUND OFF Do round off in the middle of the beam and

on low as a dismount. Use beam pad so they do not hurt the feet.

Do to a landing (straight legs) and then with a punch.

Then do a round off back handspring two foot.

This helps them to use the round off like on floor with the arms coming up to get to the next skill. They like to leave the arms


ROUND OFF LANDING STRAIGHT LEGS!


ROUND OFF WITH TOO MUCH PLIE!


ROUND OFF BACK HANDSPRING!


WALKOVERS Do front and back walkovers holding each

part for a count of 5. Do walkovers(both front and back) up onto

8 inch mat or panel mat. This makes the bottom foot bend the right amount and work to get to handstand!

If the gymnast can not do this they usually bend their legs on back handsprings and layout step out.


BACK WALKOVER HOLDS!


FRONT WALKOVER HOLDS!


BACK HANDSPRINGS WITH TOO MUCH PLIE (OR LUNGE)


BACK HANDSPRINGS WITH STRAIGHTER LEGS!


ON BEAM TOO MUCH PLIE


A STRAIGHTER TAKE OFF!


WALKS BALANCING ON ONE FOOT!

Low arabesque, side by the beam and forward low. Flat hips and good body alignment. On high releve (forced arch)

Hold for a count of 5 each part. Then hold for one count. Never dropping the heel. Always high

releve.


PICTURE OF HOLD WITH FOOT IN BACK!


PICTURE OF THE SIDE HOLD!


PICTURE OF THE FRONT HOLD!


HIGH KICK TO SNAP CLOSE AND HOLD!

Forward , side, back, and needle. Always close free leg with out moving

support leg. This is what helps series and connections.

Good body alignment. Arms tight and out to the side.


KICK FORWARD AND CLOSE!


TURNS Turn holds. Prepare and go up and hold for

a 8 count. Do half turns at the end of the beam.

Different shapes. Do from knee. Hold for 8 and do ½ turn

and hold for 8 then 1/1 turn and hold for 8,


TURN FROM KNEE


TURN FROM THE KNEE


BREAK DRILL FOR STOPPING TURNS!


ANOTHER BREAK DRILL!


½ TURN AT END OF BEAM!


ANOTHER ½ AT END OF THE BEAM!


STRAIGHT LEG SKIPS! With leg up do two releves and two jumps. Step forward swing leg up to 90 then jump

and land with leg up. Now do the skips across the beam. Increase the lift of the free leg as the skip

happens . Swing the leg in a turn out.


DRILL FOR STRAIGHT LEG SKIPS!


STRAIGHT LEG SKIPS ACROSS THE BEAM!


LONG FAST RUNS Straight leg run. Fast feet off Arms out and tight Quick rhythm


LONG FAST RUNS!


ALTERNATING SPLIT LEAPS! Legs must be straight. Leap into the leap! Fast and aggressive.


ALTERNATING SPLIT LEAPS


DO ALL JUMP SHAPES Facing forward do: right split jump, left

split jump, straddle, tuck, and pike. Do the same thing side ways. Do 3 big full shape (split) then do 3 fast

connected. Do stretch jump ¼ turn, all the way to the

left then to the right. Then it goes 1/2, ¾, and 1/1.


JUMPS SLOW AND FAST!


SPLIT JUMPS SIDE


STRADDLE JUMP SIDE


STRETCH JUMP ¼ TURNS


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Bridging The Gap Between Compulsory And Optional Beam - Tammy Biggs

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