Make Room for that Handstand Dismount
From: Cheryl Jarrett, Region 3 RJOCC, Co-author Compulsory Routine
Date Posted: November 9, 2005
Level 5 Beam Routine - Learning how to place skills to make room for the Dismount
When training the Level 5 Compulsory Beam routines, here are a few ideas on how to make it work without crowding the Handstand Dismount.
To make everything fit the gymnast MUST be at the end of the beam on the Cartwheel. If the gymnast cannot get to the end of the beam on the Cartwheel, check the skills before the ½ Turn into the Cartwheel for areas of improvement.
- Suggestions:
- Take fewer steps into the leap
- Make sure the Cross Handstand in not on the end of the beam
Starting from the Cartwheel:
Page: 97 Number 12 -The Cartwheel - Make sure the Cartwheel is stretched out, landing with the second foot close to the end of the beam. THIS is one of the most important areas to make sure the gymnast does not run out of beam for the dismount.
Now going into:
Page: 98 Number 13 - Cross Pose - step close feet together - take a small step Right and close the Left foot behind.
Page: 98 Number 14 - The jumps must NOT travel forward; they must show hip rise. (The athletes are making the mistake--of dropping the chest and traveling forward in the jumps.)
Before and After the jumps the heels MUST be flat! The gymnast may lower her heels in between the jumps or stay on toe.
Page: 98 Number 15- Pose; Relevé Steps - these are very quick and very small steps. For the taller athlete they might even be one foot in front of the other, placing as close as possible - but with rhythm and on high toe!
Page: 99 Number 16 - The steps into the Arabesque are very small and do not travel much. Look at the gymnast's placement on beam here - there should be about 1/3 of the beam in front of her. Last Picture-after the Arabesque - Lower the Left leg and step backwards into the Point position of the Right leg. This may be a big step.
Page: 99-100 Numbers 17 and 18 - The step into the Handstand may be very small, quick, and then kicking into the Dismount.
I recommend if the athlete does not have much room, take the dismount off a straight leg entrance instead of a lunge. The gymnast can make the Handstand strong by practicing a shorter reach into the Dismount and using the "levering" action, while putting her hands closer to her foot while still maintaining a straight line into the Handstand. This is just another technique to practice. Some find it is easier than the low lunge, which sometimes causes difficulty reaching vertical and holding.
Try using this guide to help with Level 4, 5 & 6 Beam timing:
- Level 4:
- #3: Coupe walk to heel snap to lock - 10 -14 seconds
- #6: ¾ Handstand 18-21 seconds
- #10: Stretch jump, tuck jump - 28 -33 seconds
- #12: Arabesque; Scale 37 -42 Seconds
- #15: Cartwheel to Side Handstand Dismount - 45-50 Seconds
- Level 5:
- #8: Weight transfer to be performed between 19-23 seconds into the routine.
- #12: Cartwheel to be executed between 39-41 seconds into the routine.
- #17: Bow to be performed at 54-56 seconds into the routine.
- #18: Dismount to be executed between 1.00-1.02 minutes into the routine.
- Level 6:
- #6: Pose to be about 18 seconds into the routine.
- #12: Full Turn to be performed about 35-37 seconds into the routine.
- #17: Pivot Lunge Turn Bow to be performed about 50 seconds into the routine.
- #18: Dismount to be executed between 55-57 seconds into the routine.