The Types of Balances in Gymnastics
Learning to balance your body in gymnastics is essential to being a good gymnast. A gymnast must learn to balance on her feet as well as her hands. Balancing your body in gymnastics will allow you to successfully perform many skills, which in turn enhances your gymnastics abilities and maximizes your performance routines.
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Scale
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A scale is a type of balance in gymnastics in which a gymnast stands on just one leg. To achieve a scale, gymnasts raise one leg 90 degrees or higher to the front, back or side of the body, and the foot on the floor is raised so that the gymnast is on the ball of the foot (tippy toe). The scale must be held for at least 3 seconds, like all balances in gymnastics.
Turns
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Turns include jumping turns as well as turns on toe. A gymnast jumps in the air to do a full turn (one revolution), full and a half, double or triple, and must land in basically the same spot to show complete control of the body. It is vital to have a solid center of balance. Falling out of the jump will garner a sizable deduction from the judges.
Turns on toe are a type of balancing skill that is important to master. A judge looks for the gymnast to rise up on the ball of her foot and complete one, two or three revolutions. To show maximum balance and control, the gymnast should still be on the ball of her foot when the turn is complete.
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Handstand/Pirouettes
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Handstands require the gymnast to balance his body weight on his hands. The gymnast's body must be completely straight up and down, with no bends or breaks in the elbows, knees and hips. Handstands are used on just about all of the apparatus and require a large degree of strength in the upper body.
The gymnast's entire body must be locked into balance before he does a handstand pirouette (revolutions on the hands in handstand position). If it is not, the gymnast falls out of position, leaving him unable to complete the move, which will result in a large deduction.
Still Rings
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The still rings are an apparatus that male gymnasts balance themselves on. They consist of two rings suspended in midair. The still rings take an enormous amount of strength and balance. The types of balances the still rings require are L Cross, which is achieved when the gymnast balances his body weight in a seated, piked position; T Cross, which is achieved when the gymnast lowers his body into the form of the letter "T"; V Sits, which are achieved when the gymnast balances his body in a seated straddle position; and Planche, which is achieved when the gymnast balances his body in a push-up position. An enormous amount of strength and balance is needed to hold these moves. Gymnasts receive a deduction if the rings and their body are not totally balanced before they transition from one move to the next.
Parallel Bars, Pommel Horse, Uneven Parallel Bars
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Each apparatus offers similar types of balances in gymnastics. All three require gymnasts to balance handstands and pirouettes on the apparatus. The pommel horse and parallel bars, both used by male gymnasts, require a type of balance called supports, which are achieved when the gymnast balances his body weight with straight arms.
Balance Beam
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Balance beam is the apparatus that requires the most balance. The balance beam is 4 feet off of the ground, 16.5 feet long and just 4 inches wide. Most people cannot even stand on a surface with these dimensions. Gymnasts not only stand, but they also must do tricks on the balance beam. A gymnast must balance her body 100 percent of the time on the balance beam. Walking, turning, jumping, mounting and dismounting are all tricks required in a balance beam routine. Some gymnasts will also tumble on the balance beam.
A gymnast must master these tricks on the floor, and then move to the balance beam to learn how to perform their skills within the confines of the balance beam dimensions. However, the gymnast must still grasp the most important component of balancing---concentration. A gymnast can suffer major deductions and, more importantly, major injuries if she has any lapse in concentration while on the balance beam.
Expert Insight
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When trying to balance the body, a gymnast cannot be distracted for even a split second. She must have total mind control in order to gain total body control. If set cannot completely focus and concentrate while balancing, there is no way she will be successful in mastering the various types of balances in gymnastics.
Strength is also extremely important when learning how to balance the body. A gymnast must have very strong legs, arms and stomach muscles. In order to maximize his strength, a gymnast does strength exercises after every practice. Wall sits, leg raises, pull-ups, sit-ups, and push-ups are just a few of the exercises gymnasts do to strengthen their bodies.
Flexibility is key when balancing because it allows your body full range of motion. The more flexibility a gymnast has, the better she is able to hit and hold solid positions.
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