Congress 2025 (update coming soon)
Beam Acro/Tumbling lead ups &Drills
The Skills For beam:
1. A Correct Handstand: is the middle part of (back walkover, back handsprings, front walkover, front handsprings, cartwheel & round off)
Drills:
Handstand hold: straight body, small split, over split (2 arm & 1 arm)
Handstand hops (blocking), in all shapes
Handstand walks, in all shapes & directions:
Cartwheel against the wall with flat hips & square hips with head spot (facing wall & into the wall). Do two are & one arms both near arm & far arm.
Important things to look for:
Flat hips, straight arms, straight legs, & back. Shoulders fully extended & head neutral & spotting.
2. Root Skills:
Bridge for back lumber & walkout & front limber & front walkover
Back handspring: two foot & step out
Front limber & front handspring
3. Flips: Back tuck, pike, layout (two foot & step out)
4. Flips: front tuck, pike, layout
5. Aerials: front, side, round off, & side flip
6. Mounts & Dismounts ( start with Mount & dismounts)
7. Anodi , Arabian, & fulls
8. Everything is standing, from Handstand, then root skill.
9. All skills 3 in a roll
10, Combine all the different skills
Always go back to the root skills & drills!
Flexibility: warm up drills
Range of motion of all parts of the body
There is passive flexibility
Holding the shape 4-8 counts (with good body alignment & form)
Holding a standing split against wall or pole
Active flexibility
Moving through the flex
Rolling in the splits
Kicking in the splits
Kicks hanging on the bars
Kicks into the wall
Flexibility with tubing
Using tubing
Lite weights (on arms)
Strength & Flexibility go together
Adding holds at the end of swings & jumps
Holds at the end of drills & skills
Timing, Speed & Holding
Using trampoline & tumble track
Using noodles, hula hoops, weights on arms (speeding up the arms to match the legs)
Over splitting
On panel mats
With blocks
Stall Bars
Range of motion of all parts of the body
There is passive flexibility
Holding the shape 4-8 counts (with good body alignment & form)
Holding a standing split against wall or pole
Active flexibility
Moving through the flex
Rolling in the splits
Kicking in the splits
Kicks hanging on the bars
Kicks into the wall
Flexibility with tubing
Using tubing
Lite weights (on arms)
Strength & Flexibility go together
Adding holds at the end of swings & jumps
Holds at the end of drills & skills
Timing, Speed & Holding
Using trampoline & tumble track
Using noodles, hula hoops, weights on arms (speeding up the arms to match the legs)
Over splitting
On panel mats
With blocks
Stall Bars
Turns, Jumps, & Leaps
Turns
Do all turn shapes with tubing
Do heel snaps flat footed (with cubes, sliders, between mats)
Work spotting (1/2’s on beam 1/1s on floor)
Candle snap ups in turn shapes
Shaping up against the wall(for body alignment)
Use hola hoop, tubing, & weights
Jumps
Kicking the cubes
Leg kicks with tubing (for all jumps)
Use trampoline & tumble track to jump & hold the shape in the air (with noodle)
On tumble track do straddle to seat drop to get a higher straddle(it curls the hips instead of piking)
Also do tuck, pike, & wolf to seat drops(can turn ½ & 1/1 to seat drop)
Sissones up to panel mats
Leaps
Leaps on Trampoline with noodle (all jumps & leaps done)
Leg kicks laying down, standing up (with tubing)
Skips up to panel mats, blocks (with & without tubing)
Over panel mats for combinations
Kicking cubes
Leaps with tubing on leg & arm(Same leg & arm)
Weights on arms only
Leaps from knees, stand, & step
Leaps onto blocks getting ready to do switch leg mount on beam
Turns
Do all turn shapes with tubing
Do heel snaps flat footed (with cubes, sliders, between mats)
Work spotting (1/2’s on beam 1/1s on floor)
Candle snap ups in turn shapes
Shaping up against the wall(for body alignment)
Use hola hoop, tubing, & weights
Jumps
Kicking the cubes
Leg kicks with tubing (for all jumps)
Use trampoline & tumble track to jump & hold the shape in the air (with noodle)
On tumble track do straddle to seat drop to get a higher straddle(it curls the hips instead of piking)
Also do tuck, pike, & wolf to seat drops(can turn ½ & 1/1 to seat drop)
Sissones up to panel mats
Leaps
Leaps on Trampoline with noodle (all jumps & leaps done)
Leg kicks laying down, standing up (with tubing)
Skips up to panel mats, blocks (with & without tubing)
Over panel mats for combinations
Kicking cubes
Leaps with tubing on leg & arm(Same leg & arm)
Weights on arms only
Leaps from knees, stand, & step
Leaps onto blocks getting ready to do switch leg mount on beam