In gymnastics, beam routines are key elements in the artistic gymnastics competition. Each level from 1 to 5 has specific requirements for the skills gymnasts need to perform. Here is a guide to understanding the basic structure and elements of the beam routines for each level.
Level 1 Beam Routine
The Level 1 balance beam routine is one of the first compulsory routines gymnasts encounter as they start tIf you’re just starting out in gymnastics, the balance beam can seem a bit daunting. But don’t worry! This routine, designed for Level 1 gymnasts, covers everything you need to get comfortable with the beam while learning some essential moves.
1. Mounting the Beam
To begin, you’ll start with a salute. This is a polite, confident greeting to the judges, so make sure it’s clear and respectful. Then, you’ll perform a jump to front support. Place your hands firmly on the beam and position your body like you’re about to do a push-up, with your legs extended behind you.
Next, swing your dominant leg (the one you use most often) over the beam and rotate your body into a straddle sit. Keep your legs straight and tight, and place your arms in a crown position (think of forming a soft arch over your head with your arms). This sets you up to smoothly continue into the next phase of the routine.
2. Tuck Sit
From the straddle sit, move into a tuck sit. This involves pulling your knees in toward your chest and holding them there. Keep your arms in the crown position as you balance on the beam. It’s essential that your body stays centered, and you should try to maintain control as you move through this position.
3. Lever Position
Now, it’s time for the lever. In this move, extend your body while keeping your hips square with the beam. You don’t want your hips to be open, meaning your knee should always face directly toward the beam. Keeping your leg straight and pointing your toes is key to maintaining the correct form. Push off the beam to return to a squat position.
4. Stretch Jump
Once you’re back in a squat, you’re ready for a stretch jump. In this move, your goal is to jump off the beam, keeping your toes pointed and your arms raised. After you land, make sure to return to a relevé (standing on the tips of your toes) and immediately move your arms into a crown position again. It’s important to keep your chest up during this move and avoid any arm swings that could throw you off balance.
5. Arabesque Tap
Now comes a graceful move—the Arabesque tap. You’ll step onto your dominant leg, raise your arms to a T position, and extend your non-dominant leg behind you. Tap the beam lightly with your back foot, then bring it back in front of you. This move is about finding a delicate balance between control and fluidity.
6. Choreography Sequence
As you continue, you’ll enter a choreography section, preparing for the dismount. Start by stepping back with your dominant leg and bringing it behind your non-dominant leg. Then, lower your back heel to the floor and shift your weight into a forced arch on the front foot.
In this part of the routine, your arms will move in a flowing, gentle manner. First, bend your arms and push gently with your wrists, bringing your hands to your shoulders. After this, interlock your fingers and pull them straight behind you to create a strong line.
7. The Dismount
Finally, it’s time for the side handstand dismount. After your choreography, bring your dominant leg forward and point your body in preparation for the handstand. Drop to your knees on the beam, then quickly extend into a side-handstand position. You’ll hold this briefly before finishing with a clean dismount off the side of the beam, ending with a salute.
Level 2 Beam Routine
For gymnasts at Level 2, the balance beam routine incorporates several essential skills that help build strength, control, and grace. From the mount to the dismount, each move is designed to develop key gymnastics techniques.
1. Mounting the Beam
To start, the mount begins with a jump into front support, just like on the bars. The goal here is to keep your hips flat, eyes forward, shoulders rounded, and legs tight together. Your happy leg (dominant leg) will swing over the beam. It’s crucial that the leg swings straight with pointed toes and tight legs—avoid bending your knees here.
Once you land on the beam, place your hands on the beam, lean back, and lift your legs into a pike position. Both legs should remain straight, and you want to avoid resting your heels on the beam. Instead, push through the top of your feet to keep them pointed. This creates a clean line and prepares you for the next part of the routine.
2. Crown Position and Transition
Once you’ve established your pike position, transition into a crown position. Raise your arms and step forward onto your non-dominant leg (the leg not used to kick over the beam). The happy leg (dominant leg) stays in front while your non-dominant leg stays behind.
At this point, you’ll be in relevé, balancing on the tips of your toes. Make sure your body is straight, with no bent knees, and your arms should be in a gentle crown position—forming a soft curve above your head.
3. Passe and Relevé
Next, you’ll move into a passe. The idea here is to lift your non-dominant leg up so that the knee is at hip level, creating a straight line with your body. The knee should be parallel to the beam, and the foot should remain pointed.
Push through the back of your foot, transferring the pressure from your heel to your toes, and then rise into relevé. This creates a clean, balanced position on the beam. You’ll want to step back into relevé before moving into the next sequence of movements.
4. Plie and Jump Sequence
Now, you’ll practice a plie and jump sequence, which helps build strength for future jumps. Start by performing a plie (a bend in your knees) while keeping your heels flat on the beam and shoulders down. In this position, your body should form a straight line from shoulders to hips to heels.
Once you’re stable, rise into relevé (on your toes) and do another plie. Then, move into a stretch jump (a jump where your body extends fully). The key here is to bring your arms up for the jump, then land back into crown position. From there, return to plie, prepare, and then repeat. Be mindful of your arm movements as they help set the rhythm of the routine. Your arms should move fluidly from down to up and back again.
5. Sharp Movements and Arabesque
The next part of the routine incorporates sharp, precise movements. After finishing the plie and jump sequence, you’ll transition into an Arabesque. This involves tapping the back foot behind you, keeping the leg straight and engaged, and slicing your arms outward to the sides. As you extend your leg, remember to maintain control and avoid letting your foot relax on the beam. Squeeze your glutes to keep the leg straight and strong.
This transition flows into the Arabesque tap—a sharp movement where you lift your leg, hold briefly, and then tap the beam with your foot. This prepares you for future leaps and adds a graceful touch to your routine.
6. Turn Preparation
Moving on, you’ll start preparing for a turn. Begin by stepping onto the silly leg (your non-dominant leg), and lock your happy leg (dominant leg) behind it. This position prepares you to rotate on the beam while staying balanced and focused. As you get ready for the turn, focus on keeping your chest up and not dropping it—this is key to executing clean spins in the future.
7. Step Back Pose
Now, you’ll incorporate a step back pose. Step back with your dominant leg, keeping your shoulders aligned. The arms will follow a sequence: first down to your sides, then up in front of you, before settling into a pose with one hand placed on top of the other. This sharp movement leads into the dismount.
8. Dismount
Finally, it’s time to finish with a clean dismount. After preparing your body for the turn and executing the step back pose, you’ll transition into a side handstand dismount. Hold your arms in the crown position, and perform the dismount with a strong, controlled exit from the beam. The key here is to ensure your body remains straight and you land with confidence, finishing with a salute.
Level 3 Beam Routine
The Level 3 balance beam routine marks a significant step up in both complexity and precision for gymnasts. It introduces more advanced elements like handstands and pivot turns.
1. Starting the Routine: The Mount
To begin the routine, you’ll first need to mount the balance beam. The mount sets the tone for the rest of the routine, so focus on your form.
- For right-handed gymnasts, position yourself with your right side closest to the beam. For left-handed gymnasts, reverse this.
- Jump into a front support position on the beam with your arms straight.
- Next, lift your non-dominant leg (the leg you don’t write with) to your bottom, making sure your knees are together and your toes are pointed.
Once in this position, place the middle part of your foot on the beam and bring your dominant leg through to a crown position with your arms up. Look down the beam, maintaining a soft, supple arm movement.
2. Transitioning to the Sit
From the crown position, the next transition involves a smooth and controlled movement.
Turn your hands onto the beam and lower your dominant knee down onto it, moving into a sitting position. Your bottom should rest on your dominant heel, and your non-dominant leg should extend to the side, pointing down toward the floor.
Look down at your hands, then transition your arms to a T position. Next, swoop your arms up into a pressed-back V position, with your chin up and eyes focused down toward the far end of the beam.
3. Leg Lift and Arm Movement
This part of the routine focuses on a fluid leg lift and arm movement, important for both elegance and control.
- From the pressed-back V position, lift your dominant leg in front of you—not as a kick, but as a leg lift.
- As you do this, your arms should lower to shoulder height, then push them outward, but make sure your wrists aren’t too stiff—keep the movement supple.
- Perform a plie through the non-dominant leg, then execute a tap-tap on the beam, keeping the knee high during both taps.
Once you finish the taps, your arms should come to a T position as you straighten the base leg (your non-dominant leg). Lift your arms up by your ears.
4. Handstand
The next element of the routine is the handstand, which can be approached in a couple of different ways.
You can either use a lunge or a mountain climber position to get into the handstand. In this case, the mountain climber position is typically used. From here, push your legs up into a handstand.
Hold the handstand for a moment. It’s important to get as close to vertical as possible during this hold. Afterward, step back down together and prepare for the next move.
5. Back Lunge and Arm Movements
After finishing the handstand, transition into a back lunge. The foot that was in the back during the handstand will now come to the front. Keep your knees together and point your non-dominant foot in front.
From here, cross your arms over each other, and bring the non-dominant leg into a passe position, raising the knee high.
Transition to a plie, keeping the knees together, and bring your non-dominant hand to your hip.
6. Releve Lock Stand
Now, it’s time for a more advanced position: the releve lock stand.
From the previous move, push through into a releve (standing on the balls of your feet) while keeping your arms in a controlled position.
Lock your arms behind you while keeping your chin up. This is a balance move, so make sure your focus is sharp.
7. Turn Position: The Hip Hand
This part of the routine introduces a turn, and it’s important to remember the “hip hand” technique.
- To begin, bring your hip hand around through a crown position and extend it outward to the side.
- Place your dominant foot in front, and prepare for the turn by forming a wide, rounded frame with your arms. Think of the shape of the crown with arms extended down.
The shoulders should remain pressed down, with the neck elongated and the arms creating a round shape. Keep your movements soft, even when executing sharp elements.
8. Heel Snap Turn
The heel snap turn is an exciting part of the routine, involving a precise, sharp movement. Here’s how to perform it:
- Start with your heel on the balance beam.
- Press through into a releve position, snapping your heel around as you close your arms into a “beach ball” shape.
- Once your foot is in a passe position, parallel to the beam, you’re ready to complete the turn.
- Focus on keeping the knee in line with the beam and the toes at the knee level. The goal is to achieve a straight leg in passe, while still maintaining control over the turn.
9. Finishing the Routine
The final movement in the routine involves a step-lock. After the heel snap turn, step with your non-dominant foot, locking your arms behind you. Keep your chin high and your posture strong.
This marks the conclusion of your Level 3 balance beam routine. It’s important to finish with a clean, controlled stance—arms by your side or in a finishing pose as required.
Level 4 Beam Routine
Level 4 gymnastics routines on the balance beam focus on developing more advanced skills, including acro and turn work. Here’s a guide to the key elements from their session:
1. Salute and Preparation
The routine begins with a salute, signaling readiness and respect. The gymnast will then jump into a front support position on the beam, focusing on keeping the body tight and controlled. It’s important to keep the arms up and straight as they press down and move into the next position.
2. Handstand (Vertical Hold)
One of the most crucial skills for Level 4 beam is achieving a perfectly vertical handstand. This requirement is vital for the gymnast to continue the routine, as judges will look for the gymnast to hold the handstand position without any wobbling. If the handstand is not vertical, the skill will not count.
To work on this, Coach Kaylyn uses drills like the half-handstand balance on a wedge mat, where the gymnasts practice holding the position with their belly against the wedge to improve their extension. Another drill focuses on a cross-handstand hold, where the gymnast keeps their ears covered and holds the position with no wobbling. These drills are essential for perfecting the vertical handstand.
3. Cartwheels and Flat Hips
A cartwheel is an important element of the routine. The gymnast practices side cartwheels to help them focus on keeping their hips flat and their body in a straight line. The goal is to perform the cartwheel with flat hips and maintain a straight vertical line as they move through the motion.
Coach Kaylyn emphasizes the importance of keeping the hips flat, especially when transitioning to a quarter cartwheel. A
strong focus on controlling the hips helps prevent any piking or arching, ensuring the gymnast maintains a clean and efficient movement.
4. Split Jumps and Leaps
Next, the gymnast works on split jumps and leaps, which are crucial for scoring in Level 4. These movements require the gymnast to lift their legs high and land with perfect control. To help with the split jump, a drill involves jumping up to a wall mat, focusing on the split and height of the jump.
For the leap, the gymnast practices aiming for a 180-degree split. A split that falls short of this goal can result in a deduction, so it’s important to aim for maximum extension and a clean landing.
5. Turn to Pose
A key skill in the routine is a half turn leading into a pose. After performing the cartwheel or split jump, the gymnast will execute a half turn to a Pose (POS), holding the position for a brief moment. This drill helps to strengthen the gymnast’s balance and focus, ensuring they can hold steady and present a clean, sharp pose at the end of each sequence.
Coach Kaylyn emphasizes the importance of holding the position after the turn, as it is a significant part of the routine’s artistry. The gymnast must also practice sharpness in the turn to avoid any softness or lack of definition in the movement.
6. Dismount (Side Handstand)
The final element of the routine is the dismount, which involves a side handstand followed by a controlled descent. It’s crucial to maintain strong body control as the gymnast moves from the handstand position and lands safely on the beam. A clean dismount requires both strength and finesse, especially when executing the final turn before landing.
To ensure a solid dismount, the gymnast focuses on using their core muscles to keep the hips square and the body in a straight line. The dismount should be executed with no pike or arch, and the gymnast must flatten their ankles and reach tall before landing.
Level 5 Beam Routine
Level 5 gymnasts are expected to execute a polished and technically precise balance beam routine, incorporating advanced movements like back handsprings, full turns, and even a back tuck dismount.
1. Starting the Routine: The Mount
To begin your routine, you’ll need to mount the balance beam. Depending on your chosen skill, this will either be a back walkover, back handspring, or front walkover.
- For a back walkover or back handspring, start by stepping toward the middle of the beam, but not directly at the dismount area. You want to end up away from your dismount area, so position yourself accordingly.
- For a front walkover, begin closer to the dismount area to land in the same spot as a back walkover.
Next, jump into a front support position on the beam. As you do this, you’ll enter a fish pose by keeping your knees together and pulling your non-dominant leg up toward your bottom. The foot should form an arch and rest on the beam. Look at your foot for a second to ensure proper placement.
Once you’ve settled, push through to bring your dominant leg through, lifting your arms to a crown position (arms up with straight elbows). Focus on pushing through your legs, while maintaining a strong position.
As you reach this point, turn your arms into a butterfly position, with your thumbs facing the beam. This allows you to transition smoothly to the next part of the routine.
2. Sitting and Standing Transitions
Now that you’re in butterfly position, shift your hands into a full butterfly position. Keep your dominant knee on the beam as you gently sit on your heel. Your non-dominant leg should be straight with the foot pointing downward. Meanwhile, your arms should be in a T position.
From here, push up through your legs to a standing position. As you rise, lower your arms and bring your non-dominant leg forward. Your arms should lift again, and your dominant hand will move to your hip while the non-dominant hand remains in the crown position.
Looking sideways, keep your back leg straight and your toe pointed. This position helps maintain balance and control as you continue the routine.
3. Leg Kicks and Transitions
After you’ve established your balance, it’s time to move into the next part of the routine: the straight leg kick.
Start by positioning your arms in front of you, soft and relaxed. Begin with a plie in the base leg, while keeping the kicking leg straight. This straight leg will be the one that kicks, while the base leg remains bent. Kick the leg high, keeping your knee lifted as you tap the floor twice.
As you perform the taps, focus on keeping the knee high and your arms soft. When ready, your dominant arm should reach up and place your middle finger in the elbow crease of the opposite arm. From here, move into a T-position with the arms, and point the front foot in a controlled direction.
This section requires a combination of focus and fluidity. The point of the foot and arms makes the movement sharp and precise.
4. Back Walkover or Back Handspring
After the leg kicks, it’s time for either a back walkover or back handspring, depending on your preference.
- For a back handspring, jump into the skill with the arms up, landing firmly on both feet.
- If you’re performing a front walkover, position yourself so that your hands come down onto the beam. Execute the skill smoothly and aim for a controlled landing.
Whichever skill you choose, ensure your arms are strong and your legs are straight, maintaining perfect alignment throughout.
5. Twisting and Full Turn
Once you’ve completed your back handspring or walkover, transition into the next part of your routine: the twist and full turn. After landing, twist your dominant leg to face sideways on the beam, allowing your body to move fluidly into a V-position.
With soft arms, cross them in front of you and pull your legs into passe. This movement should be both soft and sharp, as you build towards the next position.
6. Final Stages: Full Turn and Scale
For the final part of the routine, you’ll perform a full turn followed by a scale. Start by completing the full turn, then step with your non-dominant foot and lock your arms behind you. This transition needs to be smooth, maintaining strong posture throughout.
After the turn, position your non-dominant leg in front. The next move is a scale—extend one leg behind while maintaining a plie in the base leg. Your arms should be in opposition to the leg, with the opposite arm in front of you and the leg behind.
This final movement tests your flexibility, balance, and control. Focus on achieving a flat foot in the base leg and keeping your posture steady.
7. Dismount and Finish
Finally, to finish the routine, perform your dismount. This could be a back handspring or back tuck, depending on your level. Ensure your arms and legs are fully extended, and execute a controlled landing to complete the routine.
The more you practice, the more confident you will be in your execution, ensuring a solid performance at the competition level.