Okay, so in the next couple of weeks, we're going to start work on a dance. I'm currently tossing around a few song ideas, but, if any of you have some ideas, feel free to post them when you respond, and I'll take them into consideration. This week, we're going to focus on splits and leaps, which are very much interconnected. To be able to have amazing leaps, you need the flexibility that comes with your splits, in addition to a tremendous amount of power. We're going to start off with a basic warm-up, move into some splits-specific stretches, do some across-the-floor combinations with different types of leaps that you should already know, introduce a few more types of leaps, and do a little bit of pirouette practice just to keep you in good shape. As you can see, we've got a lot to do, so let's get started.
Warm-Up
A Quoi Reve Une Jeune Fille-Alizee
www.youtube.com . . .
Start in a straddle. While doing the head and shoulder stretches, make sure that you stay completely upright in your straddle, shoulders directly above your hips. DON'T slouch at all; sit straight up.
Slowly circle your head to the right, 8 counts.
Circle back to the left, 8 counts.
Roll both shoulders back, taking two counts for each roll. Roll four times.
Repeat, rolling shoulders to the front.
Reach over your head to the Right, hold for 8 counts. (Remember to breathe =])
Slowly rotate so that you are down to the middle, hold for 8 counts.
Rotate again so that you are reaching to your left leg, hold for 8 counts.
Pull your legs into a pike.
Point your toes as hard as you can, hold for 4 counts.
Flex your feet as hard as you can, hold for 4 counts.
Point you feet again, reach up, and go over to your feet. Make sure that your legs are completely straight. Hold for 8 counts.
Come back up, flex your feet, and go down again. Pull your heels off of the floor if you can, hold for 8 counts.
Pull in to "Butterfly" positon. Expand your chest as much as you can, hold for 4 counts.
Contract, pulling backwards from your belly-button, 4 counts.
Come back up, and bend over, nose-to-toes. Hold for 8 counts.
End Of Warm-Up
Splits Practice
Lost?-Coldplay
www.youtube.com . . .
(Use the second song on the link.)
If you feel warmed-up enough, you may want to try your Right, Left, and Center splits now, before we practice them.
Sit in the Butterfly position. Grab you Right heel with your Right hand, and pull it up into a heelstretch. Hold for 8 counts.
Let go of your leg, and try to hold it at the same height that it was before. Hold for 4 counts.
Pull your leg (still not holding it) directly in front of you (completely turned-in). Hold it there for 4 counts.
You can go ahead and hold your leg again. Keep it directly in front of you for 8 counts.
For 4 counts, pull it in just a little bit further, and release.
Repeat this on the left side.
Now, Grab both heels, and extend them both to the side. Hold for 8 counts.
Release them both, and balance for 4 counts.
Come down.
Next, lie on your back with your legs straight in front of you.
Pull your right leg up to your chest for 8 counts.
Now, push back against your hands with your right leg. You should be pushing so hard that your leg is shaking. Hold for 8 counts.
Stop pushing back. Pull your leg in for 8 counts.
Take hold of your right arch, and pull your leg out to the side. It's like you're doing a heel stretch on the ground. Hold for 8 counts.
Repeat all of this on the left leg.
Now, you should be stretched enough to attempt your splits.
Go into a right leg split.
Hold for 8 counts.
Then, push into the ground (like what we did in the last exercise). Push for 8 counts.
Relax in your splits for 8 counts.
And push again for 8 counts.
Relax and hold your split for 32 counts.
Repeat on the left leg.
Go into a straddle.
Pull through three times.
If you don't know how to do a pull-through, you'll need to start out in a straddle. Push yourself up into your center split, and then come forward, pulling your legs back. You should end up on your stomach with your legs straight behind you.
Now go into your center split and hold for 32 counts. Make sure you're sitting up into it.
End Of Splits Practice
Basic Leaps-Across The Floor
1000 Oceans-Tokio Hotel
www.youtube.com . . .
Chasse, step, Grande Jete
Chasse, step, Developpe.
Chaine Releve, Chaine Plie, Calypso
Chaine Releve, Chaine Plie, Leap
Complete the above combinations across-the-floor on the right and left.
Ne w Leaps
No Music
Today we're going to learn two new types of leaps. Don't freak out if you don't get them today; we'll keep going over them for the next couple of weeks. If you already know how to do these, just bear with me. Perfect your leap technique if you've already mastered the basics.
First, we'll start with Side Leaps.
Here's a YouTube clip that will help you get an idea of what to do.
www.youtube.com . . .
Our combination will be : Chasse Right, Chasse Left, Run, Run, Side Leap.
When you land, land with your left leg in coupe, and your right leg in plie.
Try the Chasse/Run/Leap combination twice on the right and twice on the left.
Next we're going to try switch leaps. Again, watch the YouTube link; it will help you get an idea of what you're doing.
www.youtube.com . . .
We're just going to run into our switch leaps today (Four runs, just like demonstrated in the video).
Do two on the right, and two on the left.
Pirouette Practice
Stand Still, Look Pretty-The Wreckers
www.youtube.com . . .
Pirouettes will be practiced every week, just to keep up muscle memory.
Start without turning.
(1) Tendu
(2) Plie
(3) Hold
(4) Down
Four on each side.
(1) Tendu
(2) Plie
(3) Single Turn
(4) Land
Again, four on each side.
(1) Tendu
(2) Plie
(3/4) Double Turn
(5) Land
Two on each side.
I'd like everyone to at least attempt a triple.
(1)Tendu
(2)Plie
(3/4/5) Triple Turn
(6) Land
Two on each side.
No Choreography This Week
Cool-Down
Miserable At Best-Mayday Parade
www.youtube.com . . .
Start in Butterfly.
Expand, 4 counts.
Contract, 4 counts.
Expand and bend over, nose to toes, 8 counts.
Staying down, extend your legs to a pike. Stay bent down, holding your feet, 8 counts.
Open into a straddle, go down to the middle for 8 counts.
Shake your legs out.
End Of Class
