I'm making up a little practice chart for my 7 - 9 year old ballet class. Basically, it will just have a list of some simple stretches/exercises and the exam work, with a box for them to tick off what they do each day. They won't be required to do everything everyday, but my hope is that this will give them a solid base to use when practising.

I would just like to pick your brains about the stretches I've got down so far.

1. Front splits and centre splits
Are they too young to do these by themselves?

2. Froggy stretch
I know there is a lot of controversy over this stretch. What are your thoughts?

3. Toe touch
Simply reaching towards toes, either sitting or standing.

4. Rises and plies
On that note, what age do you recommend starting full plies? There is a bit of discussion at my studio at the moment, as I've opted to use Prep instead of Grade 1 for this age group, as Grade 2 uses full plies and I don't know about full plies for 8 year olds who have only done ballet for a year. The syllabus suggests age 8 for Prep.

5. Point and flex (of feet)

6. Shoulder rolls

7. Wrist flexes

8. Skipping

9. Star jumps

10. Exam work
Barre
Centre
Steps
Mime
Demi-character

Thank you so much for any help/suggestions/arguments

I think this is a great idea, I did something similar for a group of the same age last year, only it was for them to do over the school holidays (in australia we have 3 lots of 2 week holidays throughout the school year). The girls were really enthusiastic and loved showing me what they'd done when they came back. A couple even kept going throughout the term without me even asking them!

You're plan sounds good, I would be wary about the spits though...I guess it depends on the students and how aware of their body, it's limitations and correct alignment.

By froggy stretch did you mean the one with the soles of feet together, rolling down through spine so their head is at toes? I think this would be fine, I wasn't aware of any controvery with it? As long as they hold their ankles not their toes I would think it's ok.

I think it's good you included isolations for shoulders, wrists etc, so many times I see students focusing all their times on warming up and stretching their legs, they forget there are other body parts too!

With grande plies, I start them at around 9-10, more because I teach RAD ballet and they are introduced at grade 2 in that syllabus.

I believe that the frog stretch you are referring to, is the one laying on the belly and pulling the feet into a butterfly position trying to get the pelvis and feet to the floor, correct?

I have taught for 20 years and have also worked in physical therapy with concentration on dance medicine therapy. I teach stretch classes on a regular basis, so if you have more questions, just ask

From a basic anatomy point of view, the controversy lies in the fact that there is nothing about this stretch that is beneficial to a dancer-Especially a young one. It goes against everything that we teach them. Their backs have a slight sway in them, their feet are sickled, their pelvis is tilted the wrong way and their hips are not rotated outward. If you could lie a dancer down in this stretch and then lift them with a crane without their formation changing, you would be mortified in what you saw

The better alternative to do with an older student, of let's say 10-12, that have a better understanding of their bodies, their alignment and their core strength, would be to have them lie on their backs with their legs in the butterfly position. Then, their arms rest flat against the floor-palms down to help maintain balance. As they lift their hips off of the floor to flatten their spine/core-Similar to a bridge, their heels press up to the ceiling. So, the only parts of the body that remain on the floor are the toes, arms, shoulders and head. This allows the spine, pelvis and core to remain supported and strong. It also allows the hip flexor to get the necessary stretch/open position and the feet to not sickle.

I do not work on splits before the age of 9, unless they are on the competitive team. Only then, will I work on the basic formation of the stretch by age 7.5. I prefer runner's stretches over splits for the younger ages. Same goes for straddles/center stretches. We will sit on the floor and do these stretches lightly, but before the ages I mentioned, I just lightly correct their placement and move on to the next person. By the time I have gotten to the next person in line, they has lost their turnout already-Which in itself, is a sign that the age group or individual is just not able to grasp the concept yet. So I would observe your class and base your judgement off of the majority. If they can have proper seated alignment in a straddle, then you can slowly add in the stretch

As for a grand plie, I again do not do them with ages younger than 9 unless they are on my competitive team and have shown proper alignment in a demi plie for a full year in positions 1-3. During the next year, I will add an open 4th position for demi plie (I never do grand plies in 4th position-Not even in my advanced classes),and by January of that year, I may introduce the 5th position if they have mastered their turnout in 3rd and can fully engage the leg muscles while maintaining turnout? So no...I would not do a grand plie with an 8 year old recreational dancer.

I would be sure to include demi-pointe for tendu exercises and slowly working to the full tendu...

Good luck!! I love that you are organizing a syllabus and asking for feedback on what works and what doesn't A syllabus is a GREAT tool!!

^^^Yes to everything MissSharon said. I also do not push young bodies into splits. My students sit in straddle and do side bends. They must keep their toes pointing to the ceiling, do not let them roll feet forward. I also do not do any stretches where knees bend past toes, this is very hard on the ligaments/joints. Hence no grande plie until at least 9 yrs. old.

I will have 6 - 9 year old students laying on back with soles of feet together practice pushing lower back into the floor and lifting heels off the floor keeping toes together. I will tap lightly on the inside thighs and ask them to close their eyes and try to feel the area being tapped. Touch often activates mind to body awareness. In older students age 10 & up, I will lightly push down on inner thighs as they push up against my hands for several seconds and then relax.

I would also include back stretches like child's pose, cobra and the cat stretch on all fours.