An e-Book specially designed for gymnasts, coaches and parents with hints and tips to teach you three training systems in one to stay on the beam.
After many years of preparation and combining the experiences of expert professional National and International gymnastics coaches, here is a complete balance beam basic training program designed to develop balance, eliminate falls, and improve skill consistency. This program is a combination and expansion of three International basic beam training systems.
Two Versions Included – One a Simplified Edition for Younger Gymnasts
In this new 2.2 version, there are two versions of the e-Book included each with 60 – 75 pages of specific beam training information designed to prepare you for competing your routines in Invitational, State, Regional and National gymnastics competitions. One version of the e-Book is designed for parents, coaches and older gymnasts. The other version is a simplified edition for younger gymnasts or those who want to get started on the program quickly. The interactive program comes in Adobe PDF format.
Interactive Beam Training e-Book for All Levels
This interactive e-Book is designed for all levels of gymnastics, including gymnasts who have not yet made the gymnastics team, but would like to. Both compulsory and optional competitive level gymnasts from Level 4 to Elite will benefit from this program.
Selling All Around the World
This e-Books is selling in countries from all around the world, including in Europe, Australia and Canada. And, of course, all over the United States. You will want to get this information for yourself, since your competition may already have it.
Learn Faster and Have More Confidence on Beam
Mastering this program can allow you to acquire more complex skills with less effort, more confidence and in less time. You can master the skills and drills in this program and benefit long term or you can skip the basic building blocks provided here and face a future where at some point your bad habits will stop you short on your way to long term success.
See Improvement in Only a Few Weeks
If you work these drills six days per week for a minimum of 30 – 45 minutes, you will probably see improvement in as little as two to four weeks.
Proper Progressions from Basics to Advanced
The program is presented in the proper progression from basic to advanced and is suitable for all levels of gymnastics. Lower level gymnasts perform the drills on flat foot on lines on the floor or low beams. Advanced gymnasts perform the skills on high toe on high beam.
Beam Basic Training Program and Advanced Beam Training Program
This program not only is a supplement for an advanced team training beam program but can and should serve as the major part of the basic development of younger and lower level beam basic training.
Nadia Comaneci Used the Program to Score a 10.0 in the Olympics
One part of this program is an expanded version of the well-known Romanian Beam Complex, utilized by Romanian gymnasts but also includes the little-known Soviet Beam Complex. Nadia Comaneci trained, using the Romanian Beam Complex, to score a perfect 10.0 on balance beam in the 1976 Montreal Olympics.
Build Balance and Strengthen for Skills on Hands
The Romanian Beam Complex builds necessary habits of balancing on the feet on beam with proper foot and body position. The Soviet Beam Complex emphasizes becoming comfortable on your hands and in the handstand position on beam and on increasing and using strength on beam. Added to that is a series of progressive skill landing habits, which when executed, give you a margin of error to avoid falls. This additional margin of error gives a number of sequential learned actions that can be taken to stabilize landings and eliminate falls.
Program Expanded from Original
Both the Soviet and Romanian Beam Complex systems have been significantly expanded to deal with changes in the rules and changes in the sport over the years since those systems were first introduced.
Learn More… Even if You are Already Using the Romanian Beam Complex
Even gymnasts who are currently using the Romanian Beam Complex in the gym will find this system a benefit. It provides a complete explanation of the hows and whys of the Romanian Beam Complex system which many coaches can’t find the time to cover in regular practice sessions. In addition, there are two other systems incorporated into the program and the Romanian Beam complex system is expanded well beyond the original.
Get an Education about Beam
Our materials not only detail the system but provide gymnasts with an education as to all aspects of the beam systems and their place in gymnastics training.
Combination of Three Programs into One System
The goal of the combination of these three programs and this beam training system is to completely eliminate falls from your beam repertoire. The triple program encompasses strength, balance and consistency.
Develop a Feeling for the Beam
There is an essential need to establish and perfect a gymnast’s feel for balance on the beam. The earlier in a gymnast’s career that this balance system is implemented and turned into a habit, the more effectively the system will work and the fewer falls the gymnast will suffer.
A System for Eliminating Falls
In addition to the two beam Complexes, these training systems detail a training system for beam for minimizing or eliminating falls on beam by teaching techniques for reducing the margin of error in beam skill landings. Different types of possible skill landings are covered and several steps to be taken to eliminate the chance of a fall are trained to the habituation point.
Practice at Home
Most training aspects of the sport of gymnastics are completely unsuitable for practice at home. These beam training systems can be utilized by gymnasts of any level on a homemade balance beam or even on a line on the floor.
Improve the Most Critical Event
Beam is the most critical competition event because of the relative ease of falling off and receiving .5 point deductions which usually eliminate gymnasts from medaling in both Beam and the All-around. Beam winners are often also the All-Around winners.
Completely New Information
This program will give you advanced methods of training beam that even your coach has not yet thought of. The program has been designed from the input of National and International coaches from the United States, Romania, Russia and China.
Training and Learning Aids
There are pictures, illustrations, graphs and charts, including charts to track your progress. There are also wall charts, listing the drills, to put up on your wall while you are working out.
Simplified e-Book for Younger Gymnasts
The e-Book is detailed, challenging and academic enough for any coach or advanced gymnast, but there is a simplified version included for younger and lower level gymnasts.
An Extra Edge to Coaching
While there is nothing better than a great coach working one-on-one with you for improving your vault performance, you can give yourself an extra edge with this program over even gymnasts with the same quality coach as you. You get both the advantage of live coaching and extra beam training.
Take the Time to Do it Right
Many teams and coaches do not have or take the time to work this kind of basic training on beam, but this is something you can work on at home, at open gym, or before or after practice yourself.
Perfect Practice Makes Perfect
This is a long-term training program that is designed to be thoroughly implemented by numerous repetitions over a long period of time. It is critical that the repetitions be done correctly so that the habits that are built are correct and can be done automatically without thought. These balance habits need to be strongly ingrained so that they occur automatically in critical beam skill and beam landing situations.
Training Aids
There are pictures, illustrations, graphs and charts including charts to track your progress.
Reuse The Program Again Next Year
Since the program is useful for all levels, you will be able to successfully reuse this program over and over again each year at your next level of competition. This makes this program not only an essential buy for right now but a great value over the years.
Retail Secrets to Staying on Beam Training Program Cost $57
This e-Book program normally would retail by itself for $57.00 and is worth every penny of that. That’s what you might pay for a one hour private lesson with your coach. With this you have hours of reading and information that you can keep, re-read and use over and over.
Get The Secrets to Staying on Beam Training Program And 5 Great Bonuses!
In addition to the Secrets to Staying on Beam e-Book, you will receive the following bonuses:
- Beam Training Program Chart
- Beam Mileage Tracking Spreadsheet
- No Fall Tracking Spreadsheet
- Personal Records Worksheet
- Personal Beam Records Spreadsheet
Learn all about these valuable bonuses by clicking on the Bonuses tab above.
Information is Power
While there is nothing better than a great coach working one-on-one with you for improving your routine performance, you can give yourself an extra edge with this program over even gymnasts with the same quality coach as you. You get both the advantage of live coaching and extra training.
Satisfaction Guaranteed
You have absolutely nothing to lose by buying. Our products are backed by a 60-day unconditional 100% money back guarantee. The amount you pay for the program will be refunded to you if you are not 100% satisfied with the program. Let’s face it – we’re not worried about returns. We know the quality of our information and everyone not only wants to keep this e-Book, but most come back and more of them year after year. We’ve been offering this same guarantee for years, and only a handful of customers have taken us up on it and most of those just didn’t read our ad (they thought it was a video) If you have the desire and motivation to succeed – and you’re willing to prove it by investing in your success through this e-Book package, we are willing to take all the risk with our 100% money-back guarantee which lets you try this program essentially risk-free.
Table of Contents
Sample Chapter
Table of Contents
- INTRODUCTION
- A Quick Introduction to our Balance Beam Training Systems
- Program for Younger Gymnasts
- And Quick Start Program
- Junior Version of Balance Beam Training System
- Quick Start Version of Balance Beam Training System
- Role of Flexibility
- Memory Positions Concept and Memory Positions
- Fit These Drills into your Regular Practice
- BEAM TRAINING SYSTEM WORKOUT SHEET CHECKLISTS
- Basic Beam Training System Checklist
- Expanded Beam Training System Checklist
- Advanced Beam Training System Checklist
- ROMANIAN BEAM COMPLEX
- SOVIET BEAM COMPLEX
- Soviet Beam Complex Expanded – Information and Instructions
- Reducing Your Margin of Error on Beam
- SECRETS FOR STAYING ON BEAM
- Hints and Tips for Using the Beam Complex Programs
- Handstand Step-Down Technique
- Turn Out on Beam
- Straight Body Line
- Lift Arms Evenly and Symmetrically
- Spotting
- Overtraining
- Competing Beam Consistently
- Visual Beam
- How to Deal with a Fall
- BONUSES
- Beam Training Program Chart
- Beam Mileage Tracking Spreadsheet
- No Fall Tracking Spreadsheet
- Personal Records Worksheet
- Personal Beam Records Spreadsheet
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Sample Chapter
Introduction to Romanian Beam Complex
Interactive Beam Training Program for All Levels
This interactive program is designed for all levels of gymnastics, including gymnasts who have not yet made the gymnastics team, but would like to. Both compulsory and optional competitive level gymnasts from Level 4 to Elite will benefit from this program.
Learn Faster and Have More Confidence on Beam
Mastering this program can allow you to acquire more complex skills with less effort, more confidence and in less time. You can master the skills and drills in this program and benefit long term or you can skip the basic building blocks provided here and face a future where at some point your bad habits will stop you short on your way to long term success.
See Improvement in Only a Few Weeks
If you work these drills six days per week for a minimum of 30 – 45 minutes, you will probably see improvement in as little as two to four weeks.
Proper Progressions from Basics to Advanced
The program is presented in the proper progression from basic to advanced and is suitable for all levels of gymnastics. Lower level gymnasts perform the drills on flat foot on lines on the floor or low beams. Advanced gymnasts perform the skills on high toe on high beam.
Beam Basic Training Program and Advanced Beam Training Program
This program not only is a supplement for an advanced team training beam program but can and should serve as the major part of the basic development of younger and lower level beam basic training.
Nadia Used the Program to Score a 10.0 in the Olympics
The program is a combination of the well-known Romanian Beam Complex, utilized by Romanian gymnasts and the little-known Russian Beam Complex. Nadia Comaneci trained, using the Romanian Beam Complex, to score a perfect 10.0 on balance beam in the 1976 Montreal Olympics.
Build Balance and Strengthen for Skills on Hands
The Romanian Beam Complex builds necessary habits of balancing on the feet on beam with proper foot and body position. The Russian Beam Complex emphasizes becoming comfortable on your hands and in the handstand position on beam and on increasing and using strength on beam. Added to that is a series of skill landing progressive habits which when executed give you a margin of error to avoid falls. This additional margin of error gives a number of sequential learned actions that can be taken to stabilize landings and eliminate falls.
Program Expanded from Original
Both those Beam Complex systems have been significantly expanded to deal with changes in the rules and changes in the sport over the years since those systems were first introduced.
Learn More Even if You are Already Using the Romanian Beam Complex
Even gymnasts who are currently using the Romanian Beam Complex in the gym will find this system a benefit. It provides a complete explanation of the hows and whys of the Romanian Beam Complex system which many coaches can’t find the time to cover in regular practice sessions. In addition, there are two other systems incorporated into the program and the Romanian Beam complex system is expanded beyond the original.
Get an Education about Beam
Our materials not only detail the system but provide gymnasts with an education as to all aspects of the systems and their place in gymnastics training.
Combination of Three Programs into One System
The goal of the combination of these three programs and this beam training system is to completely eliminate falls from your beam repertoire.
Develop a Feeling for the Beam
There is an essential need to establish and perfect a gymnast’s feel for balance on the beam. The earlier in a gymnast’s career that this balance system is implemented and turned into a habit, the more effectively the system will work and the fewer falls the gymnast will suffer.
A System for Eliminating Falls
In addition to the two beam Complexes, these training systems detail a training system for beam for minimizing or eliminating falls on beam by teaching techniques for reducing the margin of error in beam skill landings. Each type of possible skill landing is covered and several steps to be taken to eliminate the chance of a fall are trained to the habituation point.
Practice at Home
Most training aspects of the sport of gymnastics are completely unsuitable for practice at home. These beam training systems can be utilized by gymnasts of any level on a homemade balance beam or even on a line on the floor.
Improve the Most Critical Event
Beam is the most critical competition event because of the relative ease of falling off and receiving .5 point deductions which usually eliminate gymnasts from medaling in both Beam and the All-around. Beam winners are often also the All-Around winners.
Completely New Information
This program will give you advanced methods of training routines that even your coach has not yet thought of. The program has been designed from the input of National and International coaches from the United States, Russia and China.
Training and Learning Aids
There are pictures, illustrations, graphs and charts including charts to track your progress. There are also wall charts, listing the drills, to put up on your wall while you are working out.
Simplified Program for Younger Gymnasts
The program is detailed, challenging and academic enough for any coach or advanced gymnast, but there is a simplified version included for younger and lower level gymnasts.
Adobe Acrobat PDF and Excel Formats (Windows, Macs, and e-Book Readers)
The basic program is shipped in Adobe Acrobat PDF format and can be read on Windows, Macintosh, iPads, and even smart phones. There are also bonus spreadsheets in the Microsoft Excel format included. If you do not have the Microsoft Excel (or the free Open Office) program, you will not be able to use the bonus spreadsheets.
Use Year after Year
Since the program benefits all levels and should be used on a regular basis throughout your gymnastics career, you will be able to successfully reuse this program over and over again each year at your next level of competition. This makes this program not only a great buy for right now but a great value over the years.
An Extra Edge to Coaching
While there is nothing better than a great coach working one-on-one with you for improving your vault performance, you can give yourself an extra edge with this program over even gymnasts with the same quality coach as you. You get both the advantage of live coaching and extra training.
Take the Time to Do it Right
Many teams and coaches do not have or take the time to work this kind of basic training on beam, but this is something you can work on at home, at open gym, before or after practice yourself.
Perfect Practice Makes Perfect
This is a long-term program that is designed to be thoroughly implemented by numerous repetitions over a long period of time. It is critical that the repetitions be done correctly so that the habits that are built are correct and can be done automatically without thought. These balance habits need to be strongly ingrained so that they occur automatically in critical beam skill and beam landing situations.
Over 30 Years of Success of the System
The Romanian Beam Complex has been disseminated rather widely for almost 30 years following the success of the Romanians in International competition on beam and their systematic approach to teaching balance.
Emphasizes Balance on Toe
The principles and methodologies of the Romanian Beam Complex emphasize in maintaining equilibrium on the toes on the balance beam. Theoretically, any skill that can be done on floor can also be done on beam. The physically limiting factor of the 4″ width of the beam and the psychologically limiting factor of the 4′ height above the ground interfere with the easy implementation of the concept.
Build Good Beam Habits
The problems of balance beam exist as a result of the physical dimensions of the beam and as a result of the inability of the gymnast to continuously maintain equilibrium and stability. This means there is an essential need to establish and perfect a gymnast’s feel for balance. The earlier in a gymnast’s career that this system is implemented and turned into a habit the more effectively the system will work and the fewer falls the gymnast will suffer.
Correct Posture
Correct body alignment is fundamental to a gymnast’s balance in relationship to the beam. The head, body, hips and legs must maintain a straight posture and remain symmetrically above the beam. The hips must be pushed forward and the gluteus maximus squeezed tight and tucked under. This is important in preventing an arch in the lower back. This arch is a natural relaxed position in some gymnasts. Correcting this habit results in a conscious flattening of the abs and upright position.
Square Foot, Hip and Shoulder Alignment
Correct beam body alignment incorporates a lifting of the thoracic cavity and keeping the chest open and erect. This allows free breathing throughout the thoracic cavity and inhibits movement of the diaphragm.
Learn Where Your Body is on the Beam
Another critical factor for balance on the beam is the development of a feel for the beam through the soles of the feet and to understand from that feel where your body is in relationship to the beam.
Head Up and Spot the End of the Beam
Utilizing the clues from peripheral vision rather than downward vision is another method of improving beam performance by giving a better overall view of your body’s relationship to the beam. Visual focus should always be on the end of the beam or beyond instead of down toward your feet.
Chin Up
This upward visual perspective also contributes to your appearance. Dance teachers can’t emphasize enough the necessity of having your head and chin up. Technically, this is also an essential element of maintaining balance on the beam.
Fluid Arm Movements
The Romanian Beam Complex also teaches fluid and effortless arm movements. Arm movements are far too often rigid or just used as a crutch for balance instead of artistically.
Maximize Foot Contact with the Beam
The base of all support on most beam skills is the feet. The feet’s surface area of contact with the beam is limited by the narrowness of the beam. It is possible, however, to maximize this contact through careful positioning of the feet and legs. By turning out the hips through to the feet, balance can be controlled, not only with the soles and feet, but with the outside edges of the feet also.
Increased Contact with the Beam
This increased contact with the beam and the ability of the toes to curl around the sides of the beam increases contact and control by a sizable amount and provides through a natural body position a broadened base of support.
Perfect Your Basics Before Attempting Complex Skills
The skills in this program are designed and need to be integrated as automatic habits before into tricks and advanced skills. Rushing into complex skills without completely integrating these habits into your repertoire will cause you difficulty in learning new skills and decreased consistency.
Increase Your Beam Confidence
Firm learning and integration of this program into your basic beam performance will contribute to your overall confidence on beam and confidence in your general sense of balance on the beam.
The Program Does It All
Basically there are two types of balance on the beam – dynamic and static. It is necessary to develop both types and this program will do that for you.
Strength and Flexibility are Requirements for Beam
While this program is a tremendous beam training tool, there are other components necessary to your complete development on beam. Strength and flexibility are basic requirements for the sport and even more essential on beam. Special ankle strengthening exercises designed to both build and sustain the high toe position are a necessity. Passive and active flexibility exercises to develop impressive flexibility for your beam elements is also a necessity.
Use the Basic Fifth Position from Ballet
The fifth position that is used is not a Russian fifth. You should use the Cecchetti fifth which is a little less strongly crossed.
Maintain Good Posture and Stay Centered Over the Beam
Placement is also important. Placement is the alignment of the body. Becoming properly placed means learning to stand up straight, with the hip’s level and even, shoulders open but relaxed and over the hips, pelvis straight, back straight, head up, and weight centered evenly between feet. This is a relaxed posture, you are not tensed up like a soldier standing at attention. This posture is often described as “pulled up”.
When dancing you try to maintain this erect posture, except when the steps require something different, such as an arabesque, which requires a slight forward arch of the spine.
Bend Your Legs on Landings
Landings are done in demi- plie’, a half-bending of the knees without raising the heels off the beam or floor. This will soften the landing and lower your center of gravity which makes it easier to keep your balance and stay on the beam.
Turn Out Your Hips and Feet on Beam
In my experience, teachers tell students who do not have natural rotation to turn their legs out as far as they can, but not to force their rotation beyond their natural capability. No mention is made of how the dancer is to hold the lower back, the abdomen, and buttocks; yet it is control of these areas of the body, that enable the dancer without natural rotation to increase their ability to turn out the legs.
Pull Up and Tighten Your Body’s Center
Right now, somewhere in the world, a ballet teacher is telling her pupils to, “Pull Up!” Often the student is told to imagine a string on the top of the head that is pulling them up. This is a useful image in that it helps the student to life the ribs off the waist so that they don’t “sag” in the torso.
Suck and Tuck Position
“Pull Up” really means “tighten.” The abdominal muscles must be sucked in tightly, the muscles of the buttocks contracted firmly, and the thigh muscle as well. Most students never comprehend exactly how tightly the buttocks should be held. Yet, mastery of these muscles enables the dancer to hold her legs in the fully rotated position, even those without “natural” rotation.
Build Your Beam Muscle Strength
The key to all of this is that building the strength in the abdomen, buttock, and thigh to hold the legs fully rotated takes time. The students should turn out the legs, and then work slowly in order to build strength.
Turn Out From the Hips, Not the Feet
Most students, when told to turn out their legs, immediately scoot their toes back. This is incorrect and should not be allowed. Why? Because a student can scoot the toes back to for a more perfect position without rotating the entire leg. This will indeed place a strain upon the knee.
Instead, the student should be told to move the heels forward. To move the heels forward requires the muscles of the buttocks to be contracted and held; thus, turn out originates in the hip, which is correct.
Frequently Asked Questions
Why do you use e-Books, instead of regular printed books?
Gymnastics is an evolving sport with frequent rule changes. The electronic book and digital formats allow for us to easily and quickly update the books to reflect new rules and practices. It allows us to keep our information current and up-to-date. It also allows us to deliver the books over the Internet instantly with no additional shipping and handling charges. All of this also frees up our time to create more new products and add more information to our current products.
Are these e-Books, digital products and the information current?
We track any and all changed to USA Gymnastics and F.I.G. rules and polices on a monthly basis and make any necessary changes and updates to the applicable books and products. So our books and products are always up-to-date and are based on the latest information available from the FIG and USAG.
Who are the books written for – gymnasts, coaches, or parents?
All of our books are written with all three groups in mind. Currently, we have just one version for most of our books. Some books include a junior version that is shorter and uses language geared toward elementary school age gymnasts. Eventually, most of our e-Books will have three versions – the current version, the special version for young gymnasts, and a more detailed version for coaches.
What format are your e-Books in?
Our e-Books and most bonus materials are in Adobe Acrobat .pdf format with some bonuses still in .xls Excel spreadsheet format. We use .xls spreadsheets for bonuses that do calculations and data analysis for you such as meet score trackers.
Can your e-Books be printed out?
Yes. E-Books can be read on a computer or printed out and read as a normal book would be. The book is laid out for 8 & 1/2″ x 11″ standard printing paper. Many of the bonuses (like the Workout Sheets and Checklist) are separate and can be printed and taken to the gym (to be used for things like tracking gymnastics work-outs ) or to a meet (perhaps to be used for tracking meet performance).
What payment methods do you accept?
We exclusively use PayPal for our payment systems. PayPal accepts all major credit cards (MasterCard, Visa, Discover, American Express) and electronic checks and provides state of the art security for all transactions.
What are the ages of gymnasts that can understand the e-Books?
Our regular books are written with language targeted for junior high, high school and adult readers. Our Youth versions of e-Books are written for ages 6-12.
Is your information the same as is in USA Gymnastics’s materials?
No, we cover all of the topics and same information in USA Gymnastics materials with the addition of coaching and learning strategies, hints and tips and the perspective of high level coaches about your gymnast’s level. USA Gymnastics has copyrighted the text and videos of the USA Compulsories. Our e-Books provide all of the learning and coaching strategies necessary to become successful in the US gymnastics system.
How does your automatic download system work?
Immediately after your purchase through PayPal, our automatic download system will send you an email with download information and links. You have a limited but generous amount of time to download all of the information.
What if I have download problems?
If for any reason, the automatic download system doesn’t function or you don’t receive your download email, if you were unable to download in a reasonable time or there is any issue with the condition of the e-Books you received, please don’t hesitate to contact us. If there are any problems at all, we want to solve them for you.
