4.1 Arts and culture: dance - the warm-up

Arts and culture

Grade 6

Creating, interpreting and performing

Module 14

Dance: the warm-up

Before you can attempt any of the activities, you must warm up your body. The warm- up reduces the risk of injury and will make the dances easier to do.

Activity 1:

To warm up the body and develop skills

[lo 1.1]

• It will be easier and more fun if you do the warm-up with music. Choose music that is not to fast.

Preparation - stand with feet hip-width apart, feet facing forward, arms down. Remember:

• It is important to keep your body alignment in order to isolate the specific muscles that are being warmed up
• Correct body alignment will prevent injuries.
• Only move the body parts and muscles prescribed.

Breathing exercise

• Breathe in through your nose for four counts and lift your arms gradually sideways.
• Stretch your spine
• Breathe out through your mouth for four counts and gradually lower your arms.
• Repeat the breathing exercise.
• Stand with your feet hip-width apart, knees slightly bent, arms at your sides.

Head- and neck-isolations

• Stand with your feet a hip-width apart, feet forward, arms at your sides.
• Drop head down, up, side to side (repeat eight times).
• Make half circles with your head from right to left, then left to right (repeat eight times).

• do not move any other part of your body;
• keep feet firmly on the floor;
• do not lock your knees.

Shoulder isolations

• Raise right shoulder, then left shoulder alternatively (repeat eight times).
• Rotate right shoulder, then left shoulder alternatively (repeat eight times).
• Combine head and shoulder movements:

• head up down, right, left, rotate
• shoulders up, down, rotate
• repeat eight times.

• Keep the rest of the body still.
• Try to lift the shoulders as high as possible in order for the stretch to be effective.
• Do not move your head; keep your head facing forward.

• Limber from side to side on one spot, tapping alternative feet.
• Lift both arms up and out to the sides on the beat while keeping the limbering movement (repeat eight times).
• Retain limbering movement – drop arms – and rotate alternative shoulders (repeat eight times).
• Retain limbering movement – rotate shoulders in other direction (repeat eight times).
• Bend and straighten knees – push buttocks out – knees and feet facing forward (repeat eight times).

• Walk on the spot in time to the music for eight beats.
• Walk forward for four beats.
• Walk backwards for four beats.
• Repeat eight times.
• Add arm movements to the walking:

• arms straight up and down to the sides, front, above the head
• arms bent at the elbows lifted up and down to the side, front, down
• swinging of arms forward and back while walking
• circling the arms.

Quadriceps warm up

• Stay in one place and lift your knees alternatively up and down.
• Repeat eight times.
• Move forward while lifting the knees - four times.
• Move backwards while lifting the knees – four times.
• Repeat eight times.
• Add arm movements as with the walking.

Hamstring warm up

• Step to the side with your right leg – facing forward – lift your left leg up behind you – bending at the knee.
• Step to the left side – facing forward – lift your right leg up behind you – bending at the knee.
• Repeat eight times.
• Move forward while taking your leg back up – four times.
• Move backwards four times.
• Add arm movements.

Back warm up

• Bend knees – knees and feet facing forward – buttocks out – place hands on knees – contract back upwards (like a cat) and release (repeat eight times).

Lunges

• Retain above position – lift toes alternatively – keeping heels on the floor (repeat eight times).
• Lift heels alternatively (repeat eight times).
• Open legs wider – place hands on hips - knees and feet facing outward – lunge from side to side keeping feet firmly on the floor (repeat eight times).

• Lunge to the right and hold for four beats.
• Lunge to the left and hold for four beats.
• Return to pliè position (knees bent, knees and feet facing outward) – hands on hips – bend and straighten knees (repeat eight times).
• Keep legs open and knees bent and lift feet alternatively (repeat eight times).
• Bring feet together and walk on the spot (eight counts).
• Combine walking on the spot while opening and closing legs (eight counts).
• Walk on the spot – lift arms up and down (repeat eight times).
• Walk on the spot – repeat breathing exercise.

You are free to combine any or all of these exercises. The warm up should not be less than 3 minutes and not more than ten minutes.

Assessment