lesson: week 1...flexibility alignment mobility stamina coordination isolation physical skills -miss...
TRANSCRIPT
during
Dance Performance
Lesson: Week 1
Revision of physical skills Understanding why they are important Evaluating personal physical skills Capacity to improve by planning and
using activities to develop skills that need work
A phrase An acronym Simply alphabetically
Posture Strength Control Balance Extension
Flexibility Alignment MobilityStamina Coordination Isolation
PHYSICAL SKILLS -MISS FAB PECC
M mobilityI isolationS strengthS staminaF flexibilityA alignmentB balanceP postureE extensionC controlC co-ordination
PHYSICAL SKILLS- MIC’S FAB PECS!
M mobility
I isolation
C control
S strength
F flexibility
A alignment
B balance
P posture
E extension
C co-ordination
S stamina
https://media.giphy.com/media/u1YloV8vwpALS/giphy.gif
PHYSICAL SKILLS - BASIC SPEC FM
B balance
A alignment
S stamina
I isolation
C control
S strength
P posture
E extension
C co-ordination
F flexibility
M mobility
It doesn’t matter how you remember them.
What works best for you?
Remember this is to help quick recall of as many facts as possible. You must know and understand what they are too!
BEFORE MOVING ON-TEST YOURSELF NOW!
• How many physical skills can you recall?
• Green pen those you don’t remember.
• Re-quiz at the end.
Make sure you know what each physical skill means.
Definitions on the next slide.
Phys
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Som
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Inte
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PosturePhysical
The way the body is held.
StrengthSkills
Muscular power.
ControlCan
The ability to start and stop movement, change direction and hold a shape efficiently.
BalanceBe
A steady or held position achieved by an even distribution of weight.
ExtensionExcellent
Lengthening one or more muscles or limbs
FlexibilityFor
The range of movement in a joint (involving muscles tendons and ligaments)
AlignmentAesthetic
Correct placement of body parts in relation to each other.
MobilityMovement
The range of movement in a joint; the ability to move fluently from action to action.
StaminaSometimes
Ability to maintain physical and mental energy over periods of time.
Co-ordinationCreating
The efficient combination of body parts.
IsolationInterest
An independent movement of part of the body.
Physical Skills
1. Make notes from the following slides (in your book, or on paper) about why each skill is important in a dance performance. You may want to write it up in a grid.
2. Next- Evaluation. Identify 3 physical skills you need to improve.
3. Using the knowledge you have from the slides, plan how you will improve these skills during the school closure.
4. Re-quiz physical skills. How many now? Did you make progress?
Why do you need good posture? Essential for control, safety and performing with expression and projection. Poor posture can impact on the whole body and cause injury and poor alignment
Exercise to Improve Posture:
Task: Demi Plié Exercise
Stand at a bar or in the space.Perform 2 slow plies in parallel 1st then 2 in turned out 1st .Make sure you keep the back straight and bottom tucked under.Repeat in 2nd position, 2 in parallel and 2 in turn out.Complete 3 reps 3 times a week.
Check your progress by…
• watching yourself in a mirror
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(look at the way the head Is held/projection as well as position of the spine)
Development over time to maintain improvement:
Grand Plié Exercise
1. After 1 week add in a grand plié in 1st position.
4 x gran plié in parallel 1st4 x grand plié in turned out 1st
2. After 2 weeks add in a grand plié in 2nd position
4 x grand plié in parallel 2nd
4 x grand plié in turned out 2nd
Why do you need good strength?If a dancer develops strength, they can be more in control of their body and can execute more technically demanding actions and perform safely. With good strength movement can be held which makes it look better/effortless.
Exercise to Improve Core Strength:
Task: BridgeLye on your back with your knees bent and feet hip distance apart. Slowly raise hips rolling up through spine from pelvis to shoulders. Hold position for 8 counts making sure back remains straight. Slowly roll back down through spine from shoulders to pelvis.
Complete 3 reps of 10 every other day.
Check your progress by…
• watching yourself in a mirror
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(in performance look at balance, height in jumps, fluency of movement into and out of the floor)
Development over time to maintain improvement:
1) After 1 week increase to 3 reps of 15
2) After 2 weeks increase challenge by adding alternate leg lifts
Make sure back remains straight and hips do not twist.
Why do you need good control?If a dancer can develop control over movements then they will be able to execute the choreographers intent accurately and have a greater expressive quality.
Exercise to Improve Core Strength:
Task: Reverse crunches 3 sets of 10 every other day
Check your progress by…
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(In performance look for ability to change dynamics, use breath, balance, and spatial awareness)
Development over time to maintain improvement:
1. After 1 week increase repetitions to 3 sets of 15
2. After 2 weeks increase repetitions to 3 sets of 20
Why do you need good balance?Developing balance through strengthening ankles helps to maintain relevé positions in balanced movements. A strong core helps to maintain the alignment in the spine.
Exercise to Improve Ankle Strength:
Task: Releve/Calf Raises
3 x repetitions of 10 in parallel 1st3 x repetitions of 10 in turned out 1st
3 x reps of 10 in parallel 2nd
3 x reps of 10 in turned out 2nd
Repeat 3 times a week
Check your progress by…
• watching yourself in a mirror
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(look out for any wobbling during performance)
Development over time to maintain improvement:
1) Increase repetitions to 15 after 1 week
2) Increase repetitions to 20 after 2 weeks
3) For further challenge add in a bend and stretch while in releve position, as shown below. Try adding a bend in all 4 positions
Lengthening one or more muscles or limbs
Why do you need good extension?To ensure actions are performed correctly with clarity. To make movements seem endless and effortless.
Exercise to Improve leg and foot Extension:
Task: Tondu exerciseStart in Parallel 1st position4 x tondu right leg to front4 x tondu left leg to front4 x tondu right leg to side4 x tondu left leg to sideRepeat in turned out 1st position
How to do a tondu correctly:Transfer your weight into supporting leg, push into the ball of the foot until only the very tip of the big toe is in contact with the floor. Make sure the rest of your body remains still with a straight long back. keep hips square, do not put any weight into extended foot/toe. Reverse the action to close.
Complete 2 reps 3 times a week
Check your progress by…
• watching yourself in a mirror
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(make sure all movements are completed with energy to the ends of fingers and toes)
Development over time to maintain improvement:
1. After 1 week add in a small leg raise just off the floor after each tondu followed by a leg raise to knee height
2. After 2 weeks add in leg raise to hip height and arm extensions-reaching arms outstretched to the front and side to mirror leg work.
Why do you need good flexibility?Flexibility helps to Improve mobility in the joints which allows the dancer to perform difficult actions acurately. Flexibility encourages and helps towards gaining good alignment.
Exercise to Improve Back Flexibility:
Task: Yoga Sun Salutations
Use breath to increase flexibility of spine. Do not allow hips to tilt.Maintain safe alignment.Complete 3 reps three times a week
Check your progress by…
• watching yourself in a mirror
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(check to see if the dancer reaches the correct positions during performance)
Development over time to maintain improvement:
1) After 1 week increase range of stretch (e.g. in cobra push back higher, in position 3 push nose closer to legs)
2) After 2 weeks increase challenge-in position 4 and 9 lift arms over head and hold for 2 inhales of breath
Why do you need good alignment?Good alignment puts less stress on joints, can prevent injury, and helps to maintain good posture.
Exercise to Improve Alignment:
Task: table top
From a standing position fold at the hips maintaining a flat back into a table top position. Hold for 8 counts. Release bending knees and dropping arms and head to floor. Roll up through spine to standing.
Repeat 4 times twice a weekcheck you maintain correct alignment by using a mirror or asking a friend
Check your progress by…
• watching yourself in a mirror
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(look at the placement of knees over toes throughout the performance)
Development over time to maintain improvement:
1) After 1 week increase challenge by taking arms to the side- make sure arms stay in line with shoulders and in peripheral vision
2) After 2 weeks increase challenge by adding a plié and stretch before release- make sure knees stay over toes- no side movement of legs
The range of movement in a joint; the ability to move fluently from action to action
Why do you need good mobility?To enable the dancer to execute movements with precision andcontrol. To be able to perform with fluency. To be able to perform dynamics accurately.
Exercise to Improve Shoulder Mobility:
Task: Arm swing Exercise
Shoulder rolls back x 4Elbow circles back x 4Arm circles back x 4Arm circles forward x 4Elbow circles forward x4Shoulder rolls forward x 4
Repeat above x 8 for each
Repeat exercise every other day to improve shoulder mobility
Check your progress by…
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(look for correct dynamics and fluency in performance)
Development over time to maintain improvement:
1) After 1 week increase the speed and energy of the rolls
2) After 2 weeks On forward arm swings add spine contraction taking arms over and behind before reversing back to standing- perform with fluency and a sense of rebound and suspension
Why do you need good stamina?Stamina is crucial for the prevention of injury. In extended performances, the heart and lungs need to deliver oxygen to the blood and muscles as efficiently as possible. Once fatigue sets in, mistakes in judgement or undue stress on muscles and joints make continued dancing unsafe. Good stamina allows high intensity actions to be performed accurately throughout a dance performacne
Exercise to Improve Stamina:
Task: Jumps
8 x jumps in 1st parallel8 x jumps in 1st turn out8 x jumps in 2nd parallel8 x jumps in 2nd turn outRepeat 4 jumps in each positionRepeat 2 jumps in each positionRepeat 1 jump in each position
Perform 3 times a week
Check your progress by…
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(look to see if you appear to get tired or loose energy in your performance)
Development over time to maintain improvement:
1) After 1 week Increase repetition to twice through 3 times a week
2) Increase challenge after 2 weeks by adding arm actions e.g. arms held outstretch to side throughout
Why do you need good co-ordination?Essential for developing accuracy in performance of actions.
Exercise to Improve Co-ordination:
Task: jumps with arm gestureCombine arm and leg actionsas follows:1. Arms move through three positions
shown below, changing on each count. repeat the sequence x 4
2. Legs start in parallel 1st, jump to 2nd
on count 1 back to 1st on count 2, 2nd on count 3, 1st on count 4….and so on
1. Complete 4 reps of arm sequence with legs in parallel followed by 4 in turn out three times a week
Check your progress by…
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(look to see if you are performing actions correctly with all limbs in the correct position)
Development over time to maintain improvement:
1) Increase challenge after one week by adding a change of direction by turning ¼ turn to the right on every 4th jump. Repeat turning to left ¼ on every 4th
jump2) Increase challenge
after 2 weeks by adding jumps from 3rd to 4th position, right foot front followed by left foot front
An independent movement of part of the body.
Why do you need good isolation?If a dancer develops the ability to isolate it can add intricacy to movement and also enable the illusion of ‘waves’ in the body or arms.
Exercise to Improve Head Isolation:
Task: Head isolations
Stand in 2nd with hands on hips, slightly bend knees. Hold shoulders still, move only your head through the 4 positions. Hold each position for 8 counts. Repeat holding for 4 counts.Complete 4 reps every other day.
Check your progress by…
• watching yourself in a mirror
• filming yourself and watching back
• or asking a friend or teacher to watch you and give feedback.
(look for accuracy of individual body parts in performance)
Development over time to maintain improvement:
1. After 1 week Increase speed of positions adding a repetition holding each position for 2 counts
2. After 2 weeks Increase challenge by adding a repetition holding positions for only 1 count- ensure the rest of the body remains still.