How to Use a Balance Beam
For gymnastics, one of the most challenging events is balance beam performance. Mastering the use of a balance beam involves more than developing balance; you need to strengthen your body through exercise and increase your flexibility. You also need to learn some dance skills to make your moves on the balance beam seamless and artistic. Learning how to use a balance beam is a process that involves time, commitment, practice and dedication.
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Things You'll Need
- 6-foot Stick It balance beam 1.25m-by-5m-by-10cm padded low balance beam 12-inch high balance beam Beam leg pads/mats Beam shoes Leotard Chalk Gymnastic coach or spotter Gym membership Dance classes
Instructions
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The Process
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Put on the leotard and beam shoes or remain barefoot. Start your balance beam mastership at floor level; set up the 6-foot Stick It on a carpeted floor by sticking the strip the floor. Practice your beginning balance beam exercises on the strip until you perform them flawlessly. Practice beam moves with beam shoes on and with beam shoes off to grow familiar with how both options feel.
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Practice every new balance beam move on the Stick It pad first, then move up to the 1.25m-by-5m-by-10cm padded low balance beam. Move up to the 12-inch high balance beam when you are comfortable performing beam maneuvers on the low padded balance beam.
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3
Learn how to walk the balance beam. Stand straight with shoulders back, your head facing forward, the bottom of your chin level with the beam, and position your hands at your hips. Be prepared to look downward at your feet often to check foot position until you are familiarized with how the correct footwork feels.
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Start walking the beam moving forward. Point your toes and put your toes down on the beam before slowly lowering your heel. Repeat this process to move across the floor-level balance beam.
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Learn to walk across the beams while on your tip-toes, which requires more balance to achieve. Maintain straight posture, keep your hands on your hips and move forward as you place your toes down on the beam. Shift weight and find your center as you move across the beam. Practice this technique until it feels absolutely natural.
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Practice backward walking on the floor beam after learning how to move forward. Add new moves to your repertoire slowly as your confidence on the beam increases: start with cartwheels practiced on the floor beam, then move to more complicated moves like handstands, flip mounts, dismounts, and back flips on the low beam and high balance beam.
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Set up leg beam pads for the use of low balance beam and high balance beam equipment. Position a mat around the leg of the balance beam and repeat the process by placing the second floor mat around the balance beam's second leg. Use a spotter for more complex balance beam moves.
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Spend three to four days a week in the gym working on toning your body and improving your flexibility. Lift weights, perform other gymnastics, and work out your upper arms and legs on a regular basis. Practice balance beam moves three to four times a week for 1 to 2 hours to improve your balance and skills.
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Tips & Warnings
Dance classes can help you become more graceful and help you identify your center of balance. Dance moves, once mastered, can help you in choreographing balance beam routines. When planning complex balance beam maneuvers, make sure they are no longer than a minute and a half, which is the legal limit for balance beam competitions. Hire a training coach to help you master complicated balance beam techniques. The coach can spot you during exercises and can advise you on how to hone your balance beam skills.
Never use a balance beam that is raised off the floor without the safety mats in place. If you fall, you can injure yourself severely. Never use the balance beam without a spotter or guide when you start learning to use the beam. Use a spotter until you are comfortable walking and doing tricks on the beam without one.
