Free Exercises or Freearm as it is more commonly known, is arguably the most popular item in Calisthenics. Not only is it an audience favourite, but it is an item that has the WOW factor, and therefore is one of the more favourite items to perform as well.

Free Exercises originates out of traditional Calisthenic actions such as lunges, squats, and forward bends, to name a few, combined with exciting and robust gymnastic movements like walkovers, splits and leaps. In more recent years, this item has incorporated more difficult acrobatic tricks including; aerials, tinsicas, toe rise to backbend, partner lifts and many more. The level of difficulty keeps increasing each year which adds to the excitement of the item. It’s a routine typically performed without apparatus, except for the odd prop.

Freearm, like many other Calisthenics items, teaches participants strength, flexibility and poise, but what I think makes this the most impressive routine to watch is how these skills are incorporated into imaginative choreography. Starting with a strong base music track, Free Exercises is a series of powerful movements, that require flexibility, control and rhythm. Like most items, synchronized timing, along with exciting and clever stage patterning is the framework for an amazing routine.

In the younger sections, the focus must be on simple movements that are executed with the correct technique. The coach aims to ensure the movements are performed correctly in both detail and uniformity. As they progress and develop, the coach can then build on their foundation skills and further work on increasing strength, flexibility and stamina. Younger girls love watching the older senior girls performing routines that are complex and challenging. It helps them work towards the goal of being able to achieve the skills necessary to perform such a routine one day!  

Free Exercises makes up 50% of the solo and duo routines. The other 50% incorporates dance. Performing a solo or duo allows girls extra one on one training and to work on and perfect some more complex skills and tricks.

Overall, Free Exercises is a routine that demonstrates strength, flexibility and control. As both a coach and competitor, I can say it’s a challenge to choreograph and teach, and also to learn. As a participant, it requires stamina, poise and perseverance to execute. As a coach, you need to be creative to suit all students abilities, have vision and original and inspiring goals. Freearm is a challenging item from all perspectives, but all of that is what makes it such an enjoyable item to perform and watch!

Bianca Riddle

Intermediate Coach & Master