The balance beam can be a scary and dangerous apparatus, especially if you don't have proper training. It takes highly specialized muscles, coordination and positive thinking to master. Though balance beam is a gymnastics competition apparatus, training on the beam can benefit athletes in any sport because it enhances stability, balance, control and core strength.
Facts
According to the Federation of International Gymnastics, the competitive balance beam is 12 centimeters or about 4 inches wide and sits 125 centimeters or abut 4 feet off the ground. It is 500 centimeters or about 16 feet in length. Floor beams are available for training purposes. Routines cannot exceed 90 seconds and must incorporate the entire length of the beam. They must involve skills that use jumping, turning and flipping to score maximum points.
Basics
You need to do a basic warm-up on beam, no matter how advanced your skill level is, because it engages the muscles you need balance. Basic skills on beam include walking forward, sideways and backwards on your toes. More-advanced basics include stretch jumps, leaps, pivot turns, half and full turns, tuck jumps and arabesques. You cannot rush through these moves; you need to do them with precision. When it comes to gymnastics, practice does not make perfect; perfect practice makes perfect.
Core
The core is the entire midsection of the body, including the glutes, abdominals, obliques, lower back, rib muscles and even the top of the quadriceps. Your core is the basis of stabilization, and you cannot stay on the beam without a strong core. When you balance, think about standing taller and making your midsection smaller. Tighten your abdominals as if someone were about to tickle you. Some of the best core-strengthening exercises are the plank and side plank.
Strength
Staying on the beam requires a lot of strength. You should train your body off the beam for skills you need on the beam. Just holding a balanced position on tip-toes without wobbling requires that your ankles, knees, calves, quadriceps, glutes and abs be completely tight. Lower-body training is critical. Do conditioning exercises like calf raises, squats, lunges, crunches and rear leg lifts to help develop the strength to maximize your balance beam workout.
Fear
Beam is an extremely mental sport. It has the highest instance of fear among gymnasts, with good reason, but letting fear overcome you can be very dangerous. According to Gymnastics Zone, one of the best practices for beam training is visualization. Complete mental routines or run through skills in your head to develop self-assurance. If your fear is based in a problem doing a skill, work on that skill before you try something more advanced. When you are ready to try the advanced skill, make sure you can perform it consistently and safely on low beam first.
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