Relevé Hold (Beam) Drills

Build bilateral relevé holds to 15 seconds. 3x. If a gymnast cannot hold 15 seconds on the floor, she cannot hold the beam relevé under any performance pressure. Floor is the prerequisite — beam is the application.

Look for: Both heels high · squeeze everything · this is not a pause — it's a position

Bilateral relevé hold on low beam for 10 seconds, then transition to single-leg relevé. Coach beside for safety. Progress: low beam → full beam. The relevé hold on the beam is harder than the floor because the 10cm surface makes every micro-sway visible.

Look for: Both heels high · squeeze everything · this is not a pause — it's a position

Hold relevé on beam while moving arms through choreography positions — T, overhead, front, back. The relevé hold always appears in performance context with specific arm requirements. Training the hold with arm movement from the beginning prevents the coordination break that occurs in competition.

Look for: Both heels high · squeeze everything · this is not a pause — it's a position

3x30 bilateral calf raises with 1-second hold at top. This is the minimum endurance standard — a gymnast who fatigues before 30 reps will drop her heels on every held relevé position in a beam routine.

Build to 20-second single-leg relevé holds. 3x per leg. Competition beam relevé is always single-leg in context (turns, passé walks, arabesque). Build the specific endurance for the competitive load.

Standing, rise to full relevé and press all 10 toes into the floor simultaneously — hold 3 seconds. 3x15. The beam surface is only 10cm wide — the intrinsic foot muscles that spread and grip the beam surface are the primary balance controllers in relevé. Strengthen them directly.

Athlete performs the full Relevé Hold (Beam) on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Both heels high · squeeze everything · this is not a pause — it's a position."

Look for: Both heels high · squeeze everything · this is not a pause — it's a position