4.1 Warm up and develop co-ordination

Arts and culture

Grade 5

Creating, interpreting and performing

Module 14

Dance: warm up and development co-ordination

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 CO-ORDINATION

[LO 1.1]

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

Preparation – stand with feet a hip-width apart, feet facing forward, arms down.

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

Inhale through the nose for four counts and lift the arms sideways.

Stretch your spine.

Exhale through your mouth and lower your arms gradually.

Repeat breathing exercise.

Stand with feet hip-width, knees slightly bent, arms at your sides.

Head and neck isolations

Stand with feet hip-width, feet pointing forwards, 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.

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 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.

Move forward while taking the leg back up – four times.

Move backwards four times.

Add arm movements.

Jumps

Preparation: press with your whole foot, especially your heels, into 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 your foot – 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.