Beam Complex: Emphasis on Technique, Presentation, and Rhythm

Below is one of my favorite beam warm-up complexes. I put a huge emphasis on presentation and technique. I also make my athletes complete this warm up together, to my cue words to help develop rhythm for beam. This can be utilized from pre-team all the way up through the optional levels.

• Forward Relevé, Relevé, Plié, Plié 
• Cue words: Up, up, down, down
• Emphasis: 
• Relevé: Proper alignment, arms behind ears, shoulders down, ribs in, eyes up, belly tight, flat hips, booties under, tight extension, strong relevé. 
• Plié: bending only the knees (NO movement/hinging at the hips), flat back, heels pressed into beam
• Backward Relevé, Relevé, Plié, Plié 
• Cue words: Up, up, down, down
• Relevé: Proper alignment, arms behind ears, shoulders down, ribs in, eyes up, belly tight, flat hips, booties under, tight extension, strong relevé. 
• Plié: bending only the knees (NO movement/hinging at the hips), flat back, heels pressed into beam
• Forward Relevé, Relevé, Plié, Plié, beat jump, beat jump, beat jump 
• Cue words: up, up, down, down, switch, switch, switch
• Emphasis:
• Relevé & Plié: see above
• Beat jump: Pushing thru feet, showing full range of motion with both knees and feet showing tight extension, stretching vertically.
• Common errors: be sure athletes are pushing equally off both feet and traveling upward NOT "leaping" forward in the beat jump. Also be sure athletes are keeping legs locked in beat jump and not slightly bending knees in the switch of the beat jump. 
• Backward Relevé, Relevé, Plié, Plié, beat jump, beat jump, beat jump 
• Cue words: up, up, down, down, switch, switch, switch)
• Emphasis:
• See above
• Common errors:
• See above 
• Forward Relevé, Relevé, Plié, Plié, jump 1/4, 1/4, 1/4, 1/4
• Cue words: up, up, down, down, turn, turn, turn, turn
• Emphasis: 
• Relevé and Plié: see above 
• Jump quarters: stretching vertically, showing full extension through feet and legs, keeping torso upright and jumping utilizing their legs, turning at the top of their jump, proper foot placement. 
• Common errors: tentative jump, bending at the hips to initiate the jump instead of utilizing the legs, not pressing the heels into the beam (lengthwise landings) landing on the toes instead of the balls & arches of the foot (sideward landings) , improper foot placement, cutting the jump short
•  Backward Relevé, Relevé, Plié, Plié, jump 1/4, 1/4, 1/4, 1/4 
• Cue words: up, up, down, down, turn, turn, turn, turn
• Emphasis: 
• See above
• Side #1Relevé, Relevé, Plié, Plié 
• Cue words: Up, up, down, down
• Emphasis: Alignment (see above) pressing arches into the beam on plié, knees over toes no Genu Valgus (X-like inward curve at the knees), knees bent on plié (not bending at the hips)
• Side #2 Relevé, Relevé, Plié, Plié 
• Cue words: Up, up, down, down
• Emphasis: See above 
• Side #1Relevé, Relevé, Plié, Plié, jump side, jump side, jump side 
• Cue words: Up, up, down, down, hop, hop, hop
• Emphasis: feet glued together in jumps, vertical jumps, showing full extension of knees and toes, landing on the balls & arches of the feet 
• Side #2 Relevé, Relevé, Plié, Plié, jump side, jump side, jump side 
• Cue words: Up, up, down, down, hop, hop, hop
• Emphasis: See above 
• Side #1Relevé, Relevé, Plié, Plié, jump side, jump side, jump side with 1/2 turn 
• Cue words: Up, up, down, down, hop, hop, half
• Emphasis: turn initiated at the top of the jump, showing full ROM, initiating jump with legs, torso staying upright. 
• Side #2 Relevé, Relevé, Plié, Plié, jump side, jump side, jump side with 1/2 turn 
• Cue words: Up, up, down, down, hop, hop, half
• Emphasis: See above 
• Forward Kick, forward kick, swing leg forward, swing leg backward, swing leg forward and plant foot step
• Cue words: Kick, kick, swing, swing, swing, step
• Emphasis: Leg at or above horizontal, bottom leg locked and tight, upper body remaining erect and not "swaying" with kicks, alignment of hips (should be slightly turned out and in line, watch this especially on swings), chin up.
• Walking backward, kick back and step behind, kick back and step in behind, swing back, swing forward, swing back, step back 
• Cue words: kick, kick, swing, swing, swing, and step
• Emphasis: see above
• Forward Kick, forward kick, swing leg forward, swing leg backward, swing leg forward and fouetté 1/2 turn and plant foot (should now be facing other direction)Walking backward, kick back and step behind, kick back and step in behind, swing back, swing forward, swing back and fouetté 1/2 and step 
• Cue words: Kick, kick, swing, swing, swing and turn, kick, kick, swing, swing, swing and turn
• Emphasis: Turn should be initiated at the top of the kick and be precise and crisp, focus on alignment, it is okay to show a slight plié at the completion of the turn with the bottom, supporting leg. Chest should stay upright, back can slightly arch.
• Walk forward, kick side, kick side, swing side, swing cross body, swing side and step
• Cue words: kick, kick, swing, swing, swing, and step
• Emphasis: Posture, leg kicking behind the arm, not hiking or lifting of the hip on the lift of the leg
• Walking forward, Right lever, swing thru, step, Right lever 
• Cue words: lever, swing step and lever
• Emphasis: Arms covering ears, long stretch, showing T positions
• Walking forward, Left lever, swing thru, step, Left lever 
•  Cue words: lever, swing step and lever
• Emphasis: see above 
• Handstand (face forward): step, kick, and handstand, hold 1, hold, step down, swing thru, and Relevé forward, relevé forward, relevé forward 
• Cue words: step, kick, and up. Hold 1, hold 2, step down and 1, 2, 3
• Emphasis: levers into handstands, head alignment (looking slightly at hands in handstand), ribs in and hollow body, pushing tall "growing" handstand, holding handstand for full 2 seconds, proper hand placement 
• Handstand (face backward): step, kick, and handstand, hold 1, hold, step down, and Relevé backward, relevé backward, relevé backward, relevé backward and lunge.
• Cue words: step, kick, and up. Hold 1, hold 2, step down and step, step, step, and hold
• Emphasis: see above 
• Cartwheel: step, kick, and cartwheel, swinging back leg thru to Relevé forward, relevé forward, relevé forward  
• Cue words: step, kick, and hand, hand, foot, and step, step, step
• Emphasis: Lever into cartwheel, stretching LONG, hollow body
• Cartwheel: step, kick, and cartwheel, relevé backward, relevé backward, relevé backward to lunge.
• Cue words: step, kick, and hand, hand, foot, foot, and step, step, step, hold
• Emphasis: see above 
• Back walkover: Back walkover, swing back leg thru and relevé forward, relevé forward, relevé forward 
• Cue words: point, lift and lean, to hands, and foot, step, step, step
• Emphasis: Pushing tall, leg lift as arch is initiated (reverse lever), proper hand placement, pushing through legs, showing full ROM and extension  
• Back walkover: Back walkover, relevé backward 3 times
• Cue words: Point, lift and lean, to hands, and foot, step, step, step
• Emphasis: See above 
• Back handspring: step, arms up and prepare, back handspring, relevé backward 3 times 
• Cue words: Step and prep, go, and step, step, step
• Emphasis: showing full extension, proper hand placement, pushing tall, shoulders opened, early split position 

NOTES:

Proper posture and alignment should be a major point of emphasis: Arms behind ears, chins tall, shoulders down, shoulder blades pressed together, ribs in, hollow body, flat hips, booty tight and tucked under, legs tight and slightly turned out, tall relevé and sharp lock position. 

When "step" is stated, it should utilize dance technique of stepping toe, ball, heel and in slight turn out.

This warm-up builds on skills prior, be sure the basics are correct and executed to your liking before continuing to the next step. 

Kicks should always be at or above horizontal 

Always begin pointing toe at beam in presentation, arms strong, chins tall, legs tight and slightly turned out 

" Look in the mirror...that's your competition"