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Tuesday, May 29 Tips for Learning Routines Quickly! Learning Dance Routines Quickly Your ability to learn a routine quickly can greatly affect your overall dance ability. If you are slow to learn dance routines, this can interfere with your ability to concentrate on finer points such as technique and expression. This problem can filter down, affecting how far you are able to advance in your classes and how effective you are in dance auditions. Dance Routine Memorization Tip #1: Practice Just like any other skill, you must exercise your memorizing muscle if you expect to improve. Some dance classes work on new routines all the time, but many classes work only on long-term routines, such as recital pieces. Since these pieces are worked on in the long term, you may not be called upon to learn things quickly in your class. If this is the case, you need to look outside your regular class for opportunities to learn new routines. You can do this by taking drop-in classes (which by their very nature include stand-alone routines) or by using dance instruction videos. Drop-in classes and videos are also excellent resources for those of us who aren't currently enrolled in a scheduled class. Dance Routine Memorization Tip #2: Sequence Often it is the way we are thinking when we are learning the routine that is keeping us from picking up the sequence. Remember that good choreography is more than just a list of moves. Each movement should flow naturally from the one that came before and lead to the one that comes after. If you can remember to see each movement as a part of a whole rather than an item on the list, you may find it easier. You might even consider studying various memorization techniques to see if you can find a trick that will work for you. Dance Routine Memorization Tip #3: Mental List Creating a dialogue or mantra that you can say to yourself in your head can also be helpful. For each movement you are shown in a sequence, think of one word that will remind you of it. Then repeat the list of movements in your head during breaks and while executing the movements themselves. Rely on your own brain to remind you of the movements rather than watching the choreographer or dance captain. Dance Routine Memorization Tip #4: Individual Steps Don't forget to improve your core skills in jazz and ballet. Learning a routine is one thing, but the difficulty is compounded when you are also trying to learn the steps themselves. Obviously it will be easier for you to remember a routine if you are already familiar with the individual steps used. Dance Routine Memorization Tip #5: Music If the music you are dancing to is already familiar, it will make things a lot easier. You will know the overall style and feel of the song, and may even be able to anticipate the choreography to a certain extent. As soon as you hear of an audition, start listening to the cast recording, with an emphasis on known dance pieces, so the songs will be familiar to you when you arrive at the audition. Use cues in the music (such as tempo, dynamics, instruments, and lyrics) to remind you of the steps in the dance sequence. Tuesday, May 29 Stretching Tips for Dancers! Dance Tips: Stretch To Improve Your Flexibility Flexibility is an important aspect of a dancer's development. Not only does being flexible allow you to lift your leg higher, for example, flexibility also gives you cleaner, more pleasant looking body lines. Having flexibility also helps you prevent straining your muscles - tight muscles are muscles that can get hurt easily. Serious dancers will likely be familiar with these tips, but these are great starting points for beginners and non-dancers. Flexibility Tip #1: Make a schedule. When you first start your stretching routine, it may make your muscles a bit sore the next day, so start slowly. Begin by stretching every third day or so, so that your muscles can rest. Once you get used to stretching, work up to every second day, and then every day. If you are stretching every day, it is a good idea to have two different routines and alternate between them. Flexibility Tip #2: Warm muscles stretch better. Warm muscles stretch better. Stretching at the end of the day is most effective, because your muscles have been in use all day and are a bit looser. If you can't stretch at night or haven't been very active that day, go for a jog (or run on the spot) for a few minutes before stretching to get the blood circulating. Cold muscles are tight and can get pulled more easily. Flexibility Tip #3: Work all muscle groups equally. If your goal is to do the side splits, don't concentrate on stretching those muscles only. It is important to stretch all the muscles, not only in your legs, but in your back as well. Pay special attention to opposite muscle groups. Try doing each leg exercise with both a pointed and flexed foot. Each will stretch a slightly different area. Flexibility Tip #4: Posture and breathing are important. In all stretching exercises, make sure that your body is properly aligned, and that you are breathing deeply and evenly. Usually it is recommended that you breathe out as you perform the most strenuous part of the stretch. *Please note: I have provided the following stretching exercises for educational purposes only. If you have never stretched before and don't know what you are doing, take a class - don't hurt yourself. Consult a doctor. Beginner Dance Stretches To Improve Flexibility Flexibility Exercise #1: The Butterfly Stretch Sit on the floor with your knees to the side and the soles of your feet pressed together. Keep your back straight. With your hands holding your feet together, bounce your knees up and down gently to loosen the muscles for a count of eight. Then press your knees slowly towards the floor with your elbows. Hold for a count of eight, and repeat. ** Advanced Method **: When you are able to press you knees to the floor or are unable to feel a good stretch when you do this exercise, go to the next level by pressing your knees to the floor, then lean forward slowly, keeping your back straight, pressing the small of your back towards your feet. Hold for a count of eight, then repeat. Flexibility Exercise #2: The Pike Stretch Sit on the floor with your legs straight out in front of you. Reach with your arms up over your head, stretching your side muscles by pushing up with the right arm, then the left with your wrists flexed, palms towards the ceiling and fingers facing each other. Then, keeping your back straight, reach over and down towards your feet, stretching for a count of eight. Flexibility Exercise #3: The Side-Splits Preparation Stretch Sit on the floor with your legs as wide apart as possible. With your back straight, reach over to the right foot and hold for a count of eight. Do the same for the left foot, and then the center. Repeat, putting your hands on the floor behind your back and pushing forward to widen the legs between sets. Flexibility Exercise #4: The Front-to-Back-Splits Preparation Stretch Lunge to the front, keeping your back leg straight and your front leg with the knee bent at a right angle. Slide the back foot backwards to increase the stretch. Bounce gently for a count of eight, then straighten the front leg. Hold for a count of eight, then repeat. __________________________________________________________________________________ The BIG Tips Stretch every day. In fact, stretch as many times during the day as you can. Consistency is the key. Even if you don't have time for a rigorous stretching session, it still helps to take a few minutes and do what you can comfortably. Most people place a lot of emphasis on how much time is spent stretching. Well, I believe that the amount of time spent not stretching is equally important. When you are inactive, your muscles and ligaments are tightening up and becoming shorter. Therefore, the more often you can remind your body that this tightening is unacceptable, the better off you will be. Try to get into the habit of using more of your range of motion than you need to for household tasks. For example, try putting one leg up on the counter (like a ballet barre) while chopping vegetables. Also, don't bend your knees when you pick something up from the floor. And, while watching TV, get out of your chair and sit on the floor in a straddle position. Such activity, along with some light stretching throughout the day, will help keep you limber all day long. This is especially important for martial artists who need to be able to kick high when they are cold, and for dancers who may not get adequate time to warmup before a performance. The "optimal time" to hold a stretch is a topic many people disagree on. Most agree that longer is better, but that there is a point in time when the efficiency of the stretch declines to a point where the time would be better spent on another stretch. In my opinion, the minimum time to reach this point is 30 seconds. But, I think that one minute is better, and I've seen some gymnastics coaches make their students hold their splits as long as five minutes. If you can't hold a given stretch for at least 30 seconds, you are probably trying to go to far. When doing passive stretches, it is most important to relax and breathe normally. You should assume a position that you can hold, and then relax. You should feel mild discomfort as you begin, but as you relax, the stretch should become easier. When this happens, increase the stretch until you feel the original intensity again. For example, when doing straddle stretches, you should relax until the stretch gets easier, then widen the angle between your legs. You don't need to come out of some positions (like the straddle) before increasing the stretch, while you will need an occasional break between others (like a backbend bridge). Keep repeating the cycle of relaxing and increasing the stretch until the position does not become easier after relaxing into it for one minute. This is your maximum range. Please note that the "optimal time" mentioned above applies to the time spent in this final position. The total time spent working toward this position will be much longer than the "optimal time". You may not always have time to reach your maximum range, but (as always) something is better than nothing. There is no optimal number of repetitions. You should simply repeat the "stretch and increase" procedure described above until you reach your maximum range. Different people will take different amounts of time to reach their maximum range, so just go at your own pace. In fact, the time and effort required to reach your maximum range will vary from time to time. In general, if you are starting out with tight muscles for whatever reason (just woke up, haven't stretched in a while, etc.), then it will take longer. The best time to stretch is immediately after a workout, especially if it involved cardiovascular exercise. Your muscles can relax and elongate more easily when they are warm. It is usually not a good idea to try and do intense flexibility training (the kind which increases your range of motion) right after you get out of bed. However, I do recommend doing light stretches in the morning. As I pointed out in the first BIG Tip, this will help keep you limber throughout the day. And, as the above point implies, this will save you time when you go to do your serious stretching later in the evening. Make sure that you are doing the stretches correctly (proper body alignment). Where appropriate, keep your legs straight, hips square, etc.. Stretch both sides equally. If one side is tighter than the other, you should spend more time on your bad side until they are even. Whenever possible, try and rotate or twist your body when bending. For example, try moving from a front split to a straddle split with out having to raise your pelvis from the floor (you may use your hands and come up a bit, if necessary). Also, when bending forward or backwards, try going sideways to the left or right at the same time (and then repeat on the other side). When doing partner stretching, use extreme caution, and maintain constant communication with your partner to avoid injury. When done properly and safely, partner stretching can greatly accelerate the rate of your flexibility development. ___________________________________________________________________________________ Stretching Tips for Dancers To help your body perform its best, stretching will not only improve your flexibility and the ease at which you can move, but it will also help prevent injuries. Consider stretching as an element that is equally important as training for strength, balance and power. Learn how to make the most of every stretch. Give your body the stretch of a lifetime by applying these stretching basics into every stretch: POSTURE Keep your neck long with your head facing forward, roll your shoulders back and down, lengthen your torso, keep your hips even and energize your legs. FACT: Proper alignment improves stretches and prevents injury. TIP: Try stretching in front of a mirror. BREATHING Stretches are better and you feel less stressed when you take deep regular breaths. As a general rule, inhale to prepare and exhale when you stretch or go deeper into the stretch. FACT: Pilates breathing can be used in all of your stretching to maximize your stretch and relaxation. TIP: Try inhaling through the nose, pulling air into your diaphragm, not your chest and exhale through your mouth. WARM MUSCLES A cold muscle is not as elastic as a warm one, so stretching without a warm-up means that you will get less length and could possibly injure yourself. Just do a little dance in your cubicle, walk around the block or do a five minue slow ro on the treadmill to get your muscles warm enough before you stretch. HEAD-TO-TOE APPROACH You must pay attention to all muscles groups in your body when giving stretching TLC because its the only way to stay aligned and flexible. For example, leaving your neck or hips neglected can cause increased pain in the muscle, making it harder and harder to stretch. Next thing you know, surrounding muscle groups will start picking up on the strain. TIPS to REMEMBER Hip flexors and gluteus muscles need more stretching time than the average 15 to 30 seconds. Be sure to hold all of your stretches until you feel the tension in the muscle release. Once the tension has released, exhale to allow for a deeper stretch. A great way to stretch your muscles, and especially your gleuts! Tuesday, May 29 Tips for Better Dance/Pom Technique! Developing Arm Strength in Young Dancers Working on strength of arm movement is forever a work-in-progress for many dance team coaches. When you consider that the qualifying standards for 16 year-old females to win the Presidential Fitness Award list a mere 24 push-ups and one pull-up, having a team of anomalistically-strong young women may seem impossible. Don't give up hope! Here are some things to look for when working with your dancers on strong, clean arm movement: Arm movement originates from the back. Each dancer should concentrate on using their latissimus dori (the triangular muscles from the shoulder to the spine) as a foundation for arm extension. What does that mean, they ask you? Consider the Snowman. When you make his arms, you never just tack the sticks right on the outside of his body. One strong wind will blow the arms right off! Experienced snowman-makers poke the branches deep into the snowball to create a sturdy base, no matter what the weather brings! Alignment, Alignment, Alignment... Watch for those dancers that pull their shoulders up and hunch their backs in an effort to hit motions sharp. This tendency generally indicates that the dancer is not maximizing the benefits of proper alignment, so their arms are getting tired, and they're using other muscles to help them out. Not only does the hunched shoulder mar the clean visual appearance pressed shoulders and stretched necks provide, this dancer may suffer from chronic sore trapezius (muscles connecting neck to shoulder) and even the occasional pinched nerve. Keeping the back straight and hips tucked will allow the dancer to change direction quickly and isolate the arms with ease because their center of gravity is very concentrated. Fist Strength = Lower Arm Strength. Tennis players learn early on to carry and squeeze a tennis ball to improve their serve, and a dancer can learn from this example when working on powerful arms! Consider making your dancers home-made hand exercisers with round balloons and birdseed. You can layer the balloons for added resistance. Much of a dancer's forearm power is jeopardized by the weakly clenched fist or the limp dance hand. When you're checking your pom squad for proper fist grip, make sure that the thumb is placed firmly over the middle phalange of the ring finger. When using many other hand positions, dancers should maintain the appropriate tension. Some common imagery used may include bolts of energy coming from the fingertips, someone pulling the fingers, or pressing through a wall of gelatin. Good, Old Fashioned Exercise! Incorporate push-ups and pull-ups into your warm-up routine. Invite each dancer to bring two cans of soup from home and add bicep and tricep curls as well as side raises to improve the deltoid strength. Make strength conditioning part of your daily fitness regimen! ____________________________________________________________________________________ Technique Checklist Test your Dancers! For most of you it is that time of year when you are working hard to clean and improve those routines! However, while you spend the majority of time at practice focusing on your routines, you shouldn't forget to continue improving upon the most critical element in dance ..............TECHNIQUE! Technique is the basis of all fundamentals of dance, from holding your body correctly while performing, to executing skills properly in a routine. Strong technique extends across all areas of dance, regardless of the style of your routine. Whether its jazz, pom, hip hop, or kick, there is always an element of technique that can be improved upon. So give your girls a much needed break from routine cleaning at practice and work on their technique for at least a half hour each time you meet! Below you will find some helpful tips to use with your teams at practice to improve their overall technique as dancers. Body Alignment Sometimes dancers get caught up in the choreography and forget to even hold themselves correctly when dancing. Whether your dancers are beginners or more advanced, it never hurts to go back over the basics of body alignment. Have them stand with their feet together, hands by their sides, and go from the top down of how they should be holding their bodies: Lifted chin, elongated neck, eyes off the floor Shoulders pressed naturally down and back Rib cage closed, as if there was a safety pin holding it together Stomach muscles engaged Hips held even and level Knees relaxed, not locked Feet parallel or turned out (remind them that their turnout comes from their hips, with their knees in a line over their toes) Pom & Kick All motions should be held in front of the dancer, to where they can see their hands using their peripheral vision Watch for broken wrists (a line should be drawn from the shoulder to the middle finger of the fist) Drill your dancers on motions as you call them and they execute . The burn sensation a dancer feels when they have worked the muscle to the max is a sign that the exercises are working. Stop if you feel any pain! Distinguish between breaking your arms from one motion to the next or keeping them straight With kicks, backs should be straight, chins lifted, toes pointed, and hips level Turns Begin with their prep, making sure they have an even weight distribution between both legs Have them practice moving from the prep to the turn position without the actual rotation to practice finding their center of balance (remind your dancers that if they will execute proper body alignment they will find their center for turns) Practice spotting by going across the floor doing chaine turns, which are turns that link together by simply staying on the balls of the feet and spotting as you take tiny steps (they should be focusing on one spot and whipping their head directly back to it after each rotation) Work on control by having them walk across the floor starting on the right foot 1-2-3, prep on 4, balance or turn 5-6, down to their right knee 7-8 (this will teach them to have control and to remain lifted coming out of their turns) Execute turns on the floor, whether singles, doubles, triples, etc. watching for shoulders that go up, arms that wind up before the turn, dancers who do not remain on the ball of their foot for the duration of the turn, and hips that are uneven. Leaps and Jumps Constantly remind your dancers to point and stretch their feet the second they leave the ground Encourage your dancers to use their plie instead of their arms to gain height on any jump/leap. Plie, push off both feet to go up and your dancers will "fly." Make sure to land in plie out of any aerial movement to avoid injuries! With toe touches or leaps in second, make sure their hips are level and their bottoms are tucked under Always have them land in plie in elevation skills, with knees bent, to avoid injury Watch their eyes, have them try lifting their chins, to gain even more height Once your students master the basics, your dancers are ready to challenge themselves with more advanced skills and technical elements. Dance is like building blocks, after one skill is mastered, your dancers will be ready for the next, and the next.....Practice and repetition are they keys to success. If you are worried about incorporating difficulty, remember that difficulty in a routine is not necessarily measured by the level of the skill performed, but rather the proper execution of it. Click here for a list of technique terminology. Keep working hard and best of luck to all of you!! Friday, January 12 ***TIPS FOR HIGHER KICKS/LEAPS/RUSSIANS!!!*** TIPS FOR HIGHER KICKS/RUSSIANS/LEAPS! *****HIGH KICK TECHNIQUE***** A High Kick is either good or bad. There is no in-between! Before you kick for the first time, please read and re-read the "DO'S AND DON'TS"! The first time you do the following exercise correctly, you probably won't be able to kick as high as your waist. As you progress with you stretching exercises, you will gradually kick higher each time you try. Do not be a 'smarty' and try to push your kicks high the first time. You will injure yourself to the extent that you may never be able to kick high. The height of your kick will easily tell if you have really stretched as you have gone through the exercise program. It will positively tell, if you have not. "DON'TS" DO NOT bend forward as you kick. DO NOT bend supporting knees as you kick. DO NOT bend the leg that is kicking. DO NOT let the supporting heel come off the floor. DO NOT fail to point your toes. DO NOT start kicking down the floor without taking the time to warm up. "DO'S" DO keep your toe pointed on the kicking leg. DO keep the supporting knees straight all the time. DO keep the supporting heel on the floor. DO stretch before you kick. DO pull up your body as you kick. DO make sure your kick 'peeks' on even counts (say, "hit" as the kick reaches the peak) ________________________________________ There are 15 points to watch for in good high kick technique Foot closure, head position, shoulder position, posture, tilting pelvis, hip alignment, straight supporting leg, heel down, toe points, kicks centered, control, tempo, leg extension, height of kick, leg distance from the body. If all these points are in good form and technique, you will have PERFECT kicks!! ________________________________________ BASIC STRETCHING Stretches should be a standard part of every drill team warm-up. When executed properly these exercises can improve your team's overall performance abilities. The following stretching exercises are simple and can be performed by even the most basic beginner. STRETCH #1 Sitting in a semi-yoga or soles of the feet together, position arms over the knee. Bend forward stretching the lower back muscles. Repeat several times. STRETCH #2 Sitting with legs straight forward and the knees straight but not locked. Bend the torso over the legs trying to reach the rib cage toward the thighs. Later, the hands can grab the ankles to aid in reaching greater flexibility. STRETCH #3 Sit with the legs extended to each side. Bend to the side over one leg. Have the upper arm stretch side over the head and the lower arm can relax along the floor. Keep both hips (buttocks) on the floor. STRETCH #4 As in the above exercise, bend over the leg, but rotate the torso to face the leg. The arms can reach over the leg and later try to reach beyond the toes. STRETCH #5 Standing, cross one leg over the other and keep the toes pointing forward. Bend forward reaching the hands toward the floor stretching the hamstring muscles. Later grab the ankles and pull the rib cage closer to the thighs. STRETCH #6 Standing fairly close to the wall and leaning into the wall, press the heels to the floor stretching the Achilles tendon and calf muscles. Later, after flexibility increases, move further away from the wall. Increase difficulty of stretches by 1) changing tempo and # of stretches; 2) change the direction of the stretch forward, to the side, backward, and diagonally forward; 3) combine different stretches with various directions. ________________________________________ EXERCISES FOR HIGH KICKS Beautiful and spectacular kicks are an exciting aspect of dance/drill team. However, to be most effective, they must appear effortless in quality and still posses the burst of energy which they demand for execution. The following exercises are designed to increase the flexibility and strength of high kicks: EXERCISE #1 Lie on your back, one leg extended, bringing the knee of the other leg close into the chest. Extend the knee, straightening the leg into the air. DO NOT hold the leg in back of the knee for fear you could strain the tendons that run in the back of your knee. Try to hold around the calf or upper thigh area. Using both hands to hold the leg, point and flex the foot 4 to 8 times, then repeat the exercise with the other leg. EXERCISE #2 Sitting in a straddle position (open wide to sides). The torso should be up straight and keeping the knees pointing upward. The heels stay in place and the ankles flex as the knees lift. Then reverse the process and extend the ankles and the knees. The arm can be placed in any upward or side position. Be sure the arms and hands remain relaxed and free of tension. Repeat this exercise several times. EXERCISE #3 Sitting in a hurdle position with one leg bent in front and the other extended forward and front. Keeping both hips (buttocks) on the floor, bend the torso forward over the extended forward leg, then return the body to the beginning position. Repeat this exercise 4 to 8 times then change legs. The arms can start over the head and go with the body as it bends over the leg. EXERCISE #4 Sit in a double hurdle or "S" position (both knees bent, one leg in front and the other in back). Keeping the back straight, raise the back leg bringing it to the side of the body. The leg will not go very high, but hold for 8 counts and return to the beginning position. Do 2 to 4 on one leg, then repeat on the other side. The arms can be held out to the side when the leg raises to the side. EXERCISE #5 Sit with one leg in front and raise the other leg into the air with your hand. Try to pull the heel as close to your face as possible. To bring the leg back down, bring it forward then bend the knee to fully recover the leg. Repeat this exercise 3 to 5 times, then try the other leg. Later, try to perform this exercise without the use of the hand holding the heel. EXERCISE #6 Standing facing the wall, bring the knee up and lean back to get the foot placed on the wall (you may need to work in pairs for this exercise). Slowly slide the foot up the wall until the knee is straight, keeping the back and supporting leg straight as the leg goes up the wall. As flexibility improves, move closer to the wall. Bring the leg down by swinging it to the side. This exercise can be repeated with the leg to the side and back as it is extended against the wall. Perfecting your Toe Touch (Russian) When it comes to perfecting your toe touch, or any jump for that matter, there are quite a few things to keep in mind. Those include: flexibility, height, correct arm placement, keeping your toes pointed, legs straight, and chest up, and landing with your feet together. Each of those elements combine to create the perfect toe touch. However, just as with learning to master any new skill, it comes with time. It's imperative that jumps of any kind be worked on prior to your tryout, competition, or for whatever reason you're trying to make it better. There are countless drills and tips you can use to improve your jumps. All you have to do is push yourself to do them. Drills to practice: Start by stretching out. Stretching is the key to gaining and maintaining flexibility. And to avoid pulling or straining your muscles, make sure you are completely warmed up before throwing your jump. It's vital to constantly train your leg and stomach muscles. They are the ones who give you the height you need off the ground and enable your legs to be pulled higher. Do crunches! Lay on your back on the floor, with your legs straight out in front of you and your arms in a touchdown motion. Sit up, then bring your legs up and roll back into a toe touch, or straddle position, and bring your arms between to a T. It's like you're doing a toe touch sitting on the floor. 10-15 reps is a good start. While they may hurt after a few, and they'll certainly look and feel awkward, they will help your jumps tremendously. Next, do three sets of leg lifts. You will be in a straddle position with your hands behind you for support. Slightly lean back and lift both legs about a foot off the floor. Keep your legs straight, without letting them touch the floor, and lift them 10 times. Release, then count to 10 for a breather and repeat. Do a total of three sets. Once again, these exercises are hard but will strengthen your legs and increase the height of your jumps. Squat jumps are great for gaining height and strength in the right areas to improve your toe touch. Crouch down, touching your fingertips to the floor. Then jump up, bringing your arms above your head, shrugging your shoulders up like you would doing a jump. As soon as your feet touch the floor, return to the starting position. It's good to start with 20 or so. After leg lifts and squat jumps, you're ready for side high kicks. Place your arms in a T or high V motion, then start off by kicking your right leg up five times. Take about a 5-second breather, then do the same with your left leg. Just as with squat jumps, increase your kicks gradually. Do a few tuck jumps with the approach. As soon as your feet hit the floor, go back up into a tuck with no prep. This will work your stomach and legs muscles together. Start by doing at least five. Tips to remember: Keep your head up and your back straight. You must have a good prep. If you don't use correct technique - feet and legs together, bent knees, back straight - your jump will not look very good. Really concentrate on using the muscles in your legs when prepping. Remember, that's how you get off the ground to execute your jump in the first place! When you're in the toe touch position, in the air, do NOT reach for your legs. Your arms should be in a T motion, and you should bring your legs to your arms. Keep your legs straight. Bent legs make your toe touch look sloppy. Point your toes. Snap your legs down with as much force as you brought up. Land with a slight bend in your knees. You could easily cause damage by landing with too much force on straight legs. Something to keep in mind is that you have to consistently work on building up the strength in your arms, shoulders, abs, and legs. Work on all aspects of your toe touch - the prep, lifting, execution, with all the small details, and your landing. Practice! Work on your jumps each and every day. You must build endurance just like you would in a normal workout. More ways to develop/improve your toe touch: Put your jumps to an 8-count and repeat. Start with three or four and gradually increase. Practice with assistance. Stand facing a teammate, then have him or her support you under your forearms. The teammate who is supporting you should push up on your arms as you jump. This is a good exercise for you, whether you're a cheerleader or dancer, to get the feel of a toe touch while learning to point your toes. Practice the straddle hold. Sit on the floor in a straddle position. Point your toes and hold for 10 seconds. Repeat as many times as you feel necessary. Do straddle lifts. There are a few variations to this exercise. Sit on the floor in a straddle position, then: o Lift both legs up, keeping them straight. Your arms should be pointed down touching the floor directly in front of you. Slightly bounce them up and down, without letting them touch the ground. (Hint: Your legs do not need to be lifted very far off the ground.) o Lift only your right leg, still keeping both legs straight. Repeat above steps, with the exception of one leg, then do the same for your left leg. o Lift both legs up slightly, keeping them straight. Hold them in that position for 10 seconds, without bouncing. Then slowly bring them back down. Repeat two to five times. Hang from a bar, if available, and lift your legs in V-up movements. V-up sit-ups are relatively like normal sit-ups. Lay flat on the ground with your arms in an upward touchdown motion. Bring your upper body and your legs up (keeping them straight) at the same time, touch your touches, then slowly lay back down. Repeat 10 times. You can also use the crunch-style that is mentioned under the Drills section. *****TIPS FOR BETTER LEAPS***** Proper technique and execution of a leap is crucial for the dancer both physically and aesthetically. Knowing the correct measures when springing off the ground is the first step to improving your height, body alignment, and consistency. The first point in leaping is to think height and not distance. Height is achieved by a plie, or bend in the knees, which allows the dancer to take a down action before the leap. In order for the dancers legs to reach a full split in the air, the body must be traveling directly up, rather than out. When a dancer travels forward in the air, momentum pushes against the legs, making it harder to obtain the split. In the air, the toes must be pointed. Aesthetically, pointed toes continue the line from the dancers hips. The toes should point immediately after the preparation. The foot brushes through a first position, leading with the heel. After this position is performed, the foot immediately points as the dancer leaves the ground. The location of a bodys center is about one inch above and one inch below the belly button. Engaging the muscles in the stomach helps the dancer maintain control over the leap in the air. The shoulders stay in-line with the hips, allowing the body to move as one unit. The dancer is able to hit the position in the air, having power over all body parts. A strong center is the foundation needed to perform the more advanced level leaps. Strong arms, having energy extended past the shoulders, is an important component of body alignment. Arms are held from the back muscles called latissimus dorsi. A common error is thinking the shoulders hold the arms. This mistake causes the shoulders to lift and to tense, making the leap looked labored. Landing a leap incorporates the bend of the legs/knees to compensate for its impact. A dancer must also roll through their feet during the landing, starting with the toes, followed by the ball of the foot, and finally the heel. Both measures are taken to protect a dancers knees and ankles against the force of their leap. Focusing on the knees and feet allows the body to automatically absorb the landing, preventing injury 1. Flexibility is an important component in the execution leaps. The elasticity of a dancers muscles allows the legs to extend fully, especially when a wide range of motion is available. Flexibility is maximized by maintaining a stretch position for at least 15 seconds, and ideally for 30 seconds or longer. Make sure to stretch thoroughly before any attempt at a leap. 2. Before leaping, dancers must use a plie, or bend in the legs, to propel their bodies into the air. A plie permits the energy to shoot straight up off the ground, making the dancer air-born. 3. Always keep in mind that the energy comes from the leap itself rather than the preparation. In order to explode in the air, the preparation taken before the leap must be a conservation of energy. Imagine that your body is a metal spring. Before the spring can extend its coils and jump into the air, all the spirals must be compressed and contracted together. This same analogy applies to a leap where the dancer must build up momentum, rather than using it, before leaping. 4. Give the illusion that you are higher by lifting your head/chin and arms during your leap. This is a simple tip, yet is often taken for granted. During your leap, the simple focus change from a level position to a raised position gives the audience the impression that you are higher in the air. |
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