Hip warm-up
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Preparation: stand up straight – feet a hip-width apart – hands on your hips.
- Isolate your hips.
- Do not move any other part of your body.
- Keep your legs and feet still.
- Push your right hip out to the side.
- Push your left hip out to the side.
- Repeat eight times.
- Rotate your hips from right to left – full circle – repeat eight times.
- Rotate your hips from left to right – full circle – repeat eight times.
Leg warm-up
- Walk on the spot in time to the music for eight beats.
- Walk forwards for four beats.
- Walk backwards for four beats.
- Repeat eight times.
- Add controlled arm movements as executed in the arm warm-up.Repeat eight times.
Quadriceps warm-up
- Stay in one place and lift your knees alternately up and down.
- Repeat eight times.
- Put your hands on your hips.
- Keep your abdominal muscles tight.
- Keep your body upright.
Hamstring warm-up
- Step to the side with your right leg – facing forward – lift your left leg up behind you – bending it at the knee.
- Step to the left side – facing forward – lift your right leg up behind you, bending it at the knee.
- Repeat eight times.
- Do not lean forward when lifting your leg to the back.
- Keep your body straight at all times.
Buttocks warm-up
(Gluteus Maximus):
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Preparation: stand with your feet a hip-width apart – arms down at the sides.
- Bend your knees – push your buttocks out and lean slightly forward – raise arms up forwards.
- Straighten your legs.
- Repeat eight times.
- Make sure your knees are in line with your toes when you bend your legs.
- Keep your heels on the floor.
- Do not bow your back – keep your back straight when you lean forward from the waist.
- Keep your head in line with your spine
Jumps:
- Preparation: press with your whole foot, especially your heels, onto the floor.
- This will give you the strength to push up into the air.
- Stretch your legs and feet.
- Keep your shoulders open and square.
- Keep your body straight.
- Use every muscle in the sole of your foot.
- Work from the heels through to the toes.
- When you land, your toes should touch the floor first.
- Then carefully lower through your foot to the heel – bending your knees as you land.
- Jump from both feet.
- Bend knees before jumping.
- Straighten knees in mid-jump.
- Land on both feet with knees bent.
- Jump forward, backwards, right and left.
- Jump in time to the music.
- Jump from one foot to the other.
- Combination::
- jump four times on both feet
- jump twice on right foot
- jump twice on left foot
- jump forwards using alternate feet (four times)
- jump backwards using both feet (four times)
- repeat eight times
Foot warm-up:
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Preparation: stand with your feet a hip-width apart – body straight – arms down at the sides.
- Slowly raise your heels and lower – repeat eight times.
- Lift your toes – heels on the floor –and lower – repeat eight times.
- Combine toe-and-heel raises alternatively eight times.
- Keep body straight at all times.
- Keep your balance.
- Keep your head up looking forward – do not look down (you will fall forward!)!
Assessment
LEARNING OUTCOME 1:
CREATING, INTERPRETING AND PRESENTING The learner will be able to create, interpret and present work in each of the art forms.
Assessment standard
We know this when the learner:
1.1 in preparing the body, follows a teacher-directed warm-up and skill-developing ritual, with attention to safe use of the body, for example:
- knees aligned over toes when bending;
- articulation (toe-heel-bend) of the feet and bending knees when landing from jumps;
- good posture at all times.
