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Bridging The Gap Between Compulsory And Optional Beam - Tammy Biggs
1. 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
2. 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!
Monday, October 12, 2009
6. 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
Monday, October 12, 2009
7. 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.
Monday, October 12, 2009
8. NEEDLE TO CLOSE FLAT AND
HIGH RELEVE!
Monday, October 12, 2009
10. 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.
Monday, October 12, 2009
12. 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.
Monday, October 12, 2009
14. 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.
Monday, October 12, 2009
16. 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.
Monday, October 12, 2009
19. 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
Monday, October 12, 2009
23. 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.
Monday, October 12, 2009
30. 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.
Monday, October 12, 2009
34. 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.
Monday, October 12, 2009
36. 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,
Monday, October 12, 2009
41. ½ TURN AT END OF BEAM!
Monday, October 12, 2009
42. ANOTHER ½ AT END OF THE
BEAM!
Monday, October 12, 2009
43. 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.
Monday, October 12, 2009
50. 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.
Monday, October 12, 2009
