Gold Medal Gymnastics Drills Vol. 2 - Balance Beam

Name: Gold Medal Gymnastics Drills Vol. 2 - Balance Beam
Rating: 4.9 (4 reviews)

featuring Coach Amanda Borden

Created bySport Videos

Last updated 5/2023

English

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What you'll learn

Students will learn a wide variety of progressive drills for the balance beam.
Students will gain confidence to perform skills and routines safely.
Students will improve their balance, coordination, flexibility and strength.
Students will learn to put the various skills together into a routine.

Course content

1 section • 14 lectures • 1h 4m total length

Introduction0:52
Adopt a developmental plan with progressions and drills for balance beam mastery, guided by Olympic gymnastics experience and coaching expertise.
Beam Complex16:43
Master balance beam drills and progressions through a comprehensive beam complex, featuring jump rope warm-ups, arm positions, rhythm, pivots, kicks, coupe, relevé, and handstand-based tumbling.
Balance Fundamentals2:07
Develop balance fundamentals on the beam by building ankle strength through two-foot and one-foot relevé drills, focusing weight on the big toe, maintaining a forced arch, and mastering high relevé.
Handstands6:35
Master balance beam handstands with varied hand placements, lever progressions using a Theraband, precise body alignment, and controlled landing and dismount techniques.
Jump Drills8:07
Develop balance beam jumps by pushing through the ball of the foot to the arch, mastering straight, tuck, and split jumps with proper rhythm.
Leap Drills2:13
Develop active flexibility through aggressive front-leg kicks and split-leap drills to strengthen hip flexors and inner thighs, then practice controlled landings and 180-degree splits on a low beam and mat.
Turn Drills7:48
Engage level five to eight by performing snap half turns and full turns with beanbags to activate thighs and develop relevé and balance control while maintaining crown and coupe positions.
Cartwheel4:08
Practice level five cartwheels on a low beam with wall support. Stretch, align through a straight handstand and straddle, and land with the back leg over the top.
Level 6 Skills2:06
Practice the level six back walkover from floor to beam with two-second holds, ensuring control, proper hand placement, and a tall posture through low to high beams for safe landings.
Beam Tumbling1:04
Develop confidence on the balance beam through repetitions and progressions, starting on the floor beam with back handsprings, then moving to low and high beam with hand placement and mats.
Back Handspring2:53
Learn back handspring on the balance beam with hand placement that counterbalances the body, teaching righties to place the right hand in front and lefties the left, emphasizing quick turnover.
Connected Series6:22
Master a connected balance beam series by executing handstand step-down, back handspring, and back walkover with foot placement and tight inner thighs as you progress from low to high beam.
Dismount Series3:20
Learn beam dismounts from punch fronts to back walkovers with aggressive takeoffs and quick flips. Use relevé positions, tight arch, and inner-thigh squeeze for clean, controlled landings.
Closing Comments0:09
Apply the drills and progressions to build confidence and consistency while learning new balance beam skills. Good luck, work hard, and believe in yourself.

Requirements

There are no requirements or prerequisites for taking this course. Balance beam equipment and mats would be helpful for many of the drills.

Description

About the course:

This is volume two of a comprehensive four-part gymnastics program featuring Amanda Borden. In this video, Amanda takes her team through a wide variety of progressive drills for the balance beam. Among the topics covered are: beam complex, balance fundamentals, handstands, jump drills, leap drills, turn drills, cartwheels, level six skills, beam tumbling, back handsprings, connected series and dismount series. A must have resource for coaches, parents and gymnasts.

About the instructor:

Amanda Borden was captain of the U.S. Olympic Gymnastics Team, which took home the gold medal at the 1996 Olympic Games in Atlanta. They made history by becoming the first U.S. Womenʼs Gymnastics team ever to win an Olympic games. Amanda also spent six years on the US women’s National Team. She has competed in several World Championships, was a Pan-American double Gold Medalist and the 1995 USAG Sportswoman of the Year. In 2004, Amanda opened the Gold Medal Gymnastics Academy in Tempe, Arizona, and has since added another gym in Chandler, Arizona. She also serves as a gymnastics and cheerleading commentator for CBS Sports, Fox Sports, ESPN and NBC. Amanda Borden is a member of the USA Gymnastics Hall of Fame and US Olympic Hall of Fame.

About the balance beam:

As per the Federation Internationale de Gymnastique (FIG), the standard dimensions should have the following measurements:

Height of the beam - 125 centimetres, 4.10 feet

Length of the beam - 500 centimetres, 16 feet

Width of the beam - 10 centimetres, 3.9 inches.

Since the 1980s, beams are covered in leather or suede. Presently, they also have a spring to control the stress of high-exertion tumbling and turns and poses.

The duration of a beam routine is generally 70 to 90 seconds. Women were first awarded individual Olympic medals in the event at the 1952 Games.

Who this course is for:

Coaches and gymnasts at any level would benefit from taking this course.