Training Young Athletes with a Low Balance Beam

By Dave Gleason

What is one of the biggest keys to having success in training young athletes?

Variety.

The dictionary defines “variety” as something differing from others of the same general kind. As coaches we are striving to incorporate repetition of skill sets via variety. Using a template system to ensure all required developmental elements are contained in our programming, the optimal environment for our youngest athletes (6-13) is a broad base of activities and exercises to take advantage of the plastic nature of their CNS (Central Nervous System) and their ability to adapt and learn.

Training Young Athletes with the Low Low Balance Beam

Far more than just an implement to train static and dynamic balance, the low beam can be utilized as a fun way to explore new movement as well as alternative modes of performing previously practiced skills.

Kinesthetic differentiation and body awareness, increased range of motion, static and dynamic balance, contra-lateral coordination, movement exploration, and systemic strength is a short list of training elements that are accentuated with a low balance beam.

A beam 1-inch high by 4-8 feet long and 4-inches wide is a fantastic addition to any coach’s toolbox. Here are some training ideas to get your creative juices flowing:

Beam Monster Walks (Lunge Walks) – Placing multiple beams together in a single straight line, the athlete performs a lunge walk landing the left foot on the balance beam and the right foot on the ground. The athlete will return placing the right foot on the beam and the left foot on the ground. Progressions/variations may include lunge walking with both feet on the beam, staggering, paralleling, or creating patterns out of the beams and stepping over and across the beam with each step.

Beam Bear Crawls – Placing multiple beams together in a single straight line, the athlete performs a bear crawl keeping his/her hands on the beam only with their feet straddling the beam. Progressions/variations may include keeping feet on the beam and hands on the floor (straddling the beam), only right hand and foot on the beam and vise versa, moving backward, moving laterally, staggering, paralleling or creating patterns out of the beams.

Beam Crab Walks – Placing multiple beams together in a single straight line, the athlete performs a crab walk keeping his/her hands on the beam only with their feet straddling the beam. Progressions/variations may include keeping feet on the beam and hands on the floor (straddling the beam), only right hand and foot on the beam and vice versa, moving forward, moving laterally, staggering, paralleling, or creating patterns out of the beams.

Up/Up/Down/Downs – In a push-up hold position with the athlete’s body orientated perpendicular to the beam and their hand on the floor behind the beam, the athlete will “step up” on to the beam with their hands. Once completed, the athlete “steps down” placing their hands back on the floor. Variations can include stacking the beams for a higher step and orientating the body position parallel with the beam.

Galloping/Skipping – Placing multiple beams together in a single straight line, the athlete performs a gallop with the lead foot on the balance beam. Progressions/variations include skipping, galloping with the lead foot on the floor, and using two parallel lines of beams.

Now that you are beginning to think about how you can infuse low beam training into your programming, be creative and have fun with as many variations of movement you can think of. Observe your athletes closely, and you will quickly devise an endless variety for your youngest athletes to learn from.

When in doubt, remember you can always count on your athletes to discover and create!

When training young athletes, keep changing lives—one at a time!