The balance beam is one of four main events for women in gymnastics. The beam stands 1.2m high, 5m long and is 10cm wide. Routines on the balance beam can range from relatively easy to extremely challenging, demanding a keen sense of balance and acrobatic skills. At most competitive events, the gymnast has 90 seconds to complete a routine, with a panel of judges determining her final score.
Balance Beam Routines
Step 1
Mount the balance beam from a running start, giving yourself at least 10 feet from your starting position to the beam. Lay your hands outstretched on the beam as you push yourself off the ground with your legs. Pull yourself forward onto the beam into a straddle position, with each leg over the opposite side of the beam.
Step 2
Move from your seated position to a standing position by first placing one foot on the beam in front of you. Thrust yourself forward, grabbing each side of the beam with your hands, and stand up on one foot. Pull the other foot up.
Step 3
Walk to one end of the beam with outstretched arms, one foot in front of the other, to gain your balance. Turn quickly on one foot, then walk to the other end. Once you reach the other end, walk backward.
Step 4
Bend over from a standing position, with both feet on the beam and knees in a locked position. Then bend down by bending your knees and grab each side of the beam. Return to a standing position. Then bend over on one foot, then the other.
Step 5
Jump on the beam by placing one foot in front of the other. Using your arms for balance, bend your knees slightly and leap upward, returning to the beam with your feet in the same position. Follow by jumping and landing on one foot.
Step 6
Perform a Korbut flic. Propel your arms backward and leap into a back dive. Place your hands on the beam at the end of your dive, rotate your legs down toward the beam, and end straddling the beam.
Step 7
Initiate a front flip from a walking start. Take two steps on the beam, and leap forward with your lead foot. Flip your body up and land on the beam with your same lead foot in front of the other.
Step 8
Perform an Omelianchik. Begin with a back dive, do a quarter twist in the air, and land with a handstand. This routine can also be done with a three-quarter twist.
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