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MINI FOUNDATION

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Start in the centre with feet in first parallel and arms by sides.

1 – 2  Jump feet out into parallel second bringing arms above the head and clapping at the top

3 – 4 Jump feet together in first parallel bringing arms down by sides

5 – 16  REPEAT ABOVE COUNTS TO EXECUTE 7 MORE STAR JUMP EXERCISE LENGTH CAN BE EXTENDED TO INCREASE STAMINA & FITNESS

Dancers should demonstrate:

  • Hands clapping together when feet are in second parallel
  • Feet landing in parallel 1st position at the end of each star jump
  • Elevation in saute jumps; working through the feet with articulation

Start in the centre standing in second parallel. Hands on hips.

1 – 4 Stretch forward and place hands flat on floor, fingers pointing forwards and together

5 – 8 Stand back upright with hands on hips

1 – 8  REPEAT ABOVE 8 COUNTS

1 – 2  Jump feet together into first parallel

3 – 4 Keeping the feet in first parallel, stretch body forward into hamstring stretch with hands flat on the floor. Fingers pointing forwards and together

5 – 8 Stand up straight and place hands on hips

1 – 2  Stretch body forward into hamstring stretch with hands flat on the floor

3 – 4  Stand up straight and place hands on hips

5 – 8  Jump feet out into second position parallel with hands on hips and hold REPEAT EXERCISE

Dancers should demonstrate:

  • Extension through the hamstring to ensure the knees are fully stretched
  • Standing tall out of the hips and trying to maintain a long back in the hamstring stretches
  • Clean placement of hands on hips and floor

Start sitting on the floor in the centre. Legs in butterfly position, holding ankles.

1 – 4 Take R up arm up in a butterfly wing port de bras movement. Head follows arm.

5 – 8 Bring hand back to ankle and connect on count 8, head comes back to centre

1 – 8  Repeat on the L side

1 – 4  Take both arms up in butterfly wing port de bras movement. Head follows to look up

5 – 8  Bring the arms down to connect back to ankle on count 8

1 – 24  REPEAT EXERCISE

Dancers should demonstrate:

  • Sitting up tall out of their hips to demonstrate a long back
  • Keeping the shoulders pressed down throughout the exercise
  • Nice soft butterfly arms
  • Working the knees down towards the floor

Start in centre lying face down on the floor, facing SL. Hands flat on the floor by shoulders with elbows lifted. Head looking up. Feet a hip width apart. 

1 – 2 Push up to stretch arms straight. Arch the back and drop head back to look towards the feet

3 – 8 Hold

1 – 2  Bend knees and touch toes to head (toe touch)

3 – 8 Hold

1 – 2 Extend legs straight and maintain back arch

3 – 8  Hold

1 – 4 Push back into prayer position

5 – 8  Hold

Dancers should demonstrate:

  • Feet stretched behind them on the floor, not sickled
  • Keeping the shoulders pressed down when in the back stretch
  • Open chest line in toe touch
  • Parallel feet in toe touch. Feet should not cross over in back stretch when touching toes to

Start in the centre with feet in first parallel and arms by sides.

1 Crouch to the floor with feet and knees together. Hands touching floor

2 Stand upright with hands in fists by shoulders. Elbows bent by the waist

3 Jump feet out into parallel second. Arms in a high V with jazz hands. Palms facing forward

4 Hold

5 – 12 REPEAT THE ABOVE 4 COUNTS TWICE MORE

13 Crouch to the floor with feet and knees together. Hands touching floor

14 Jump up in the air into a star position – both legs off the floor in a low V and arms in high V with jazz hands. Palms facing forward

15 Crouch to the floor with feet and knees together. Hands touching floor

16 Stand up to starting position

Dancers should demonstrate:

  • Strong arm placement
  • Feet and knees coming together when crouching
  • Using the crouch before the jump to really help push for elevation in the jump

Start in the centre with feet in first parallel and arms by sides.

1 – 8 Fast runs on the spot

1 – 8 Free pose and hold

1 – 32 REPEAT EXERCISE TWO MORE TIMES

Dancers should demonstrate:

  • Quick small runs keeping the torso strong and upright
  • Maintained pace of the runs throughout the exercise
  • A strong pose and ability to hold it

Start centre sitting on the floor facing DS, legs stretched forward with feet pointed and hands flat resting on top of legs.

1 – 2 Stretch forward into hamstring stretch with arms either side of the legs. Hands flat on the floor beside feet

3 – 8 Hold

1 – 4 Bring body to sit upright in transition to lay the back down on floor. Arms carry up and over the head to fifth position

5 – 8 Hold

1 – 2 Roll towards SR to lay on stomach with hands and feet off the floor (superman position)

3 – 4 Hold

5 – 6 Roll towards SR to lay on back with hands and feet off the floor (dish position)

7 – 8 Hold

1 – 8 REPEAT THE ABOVE 8 COUNTS TO SL

1 – 4 Bend knees in towards chest and wrap arms underneath the knees.

5 – 8 Splat!

Dancers should demonstrate:

  • Knees pressed to the floor in hamstring stretch
  • A flat back when holding dish position
  • Hands and feet lifted evenly off the floor in superman position
  • Stretched feet throughout

Start sitting on the floor facing SR with legs stretched out in front. Rest torso back on elbows and hands.

1 – 2 Draw the R foot in along the floor so that knee bends towards the ceiling. Foot finishes beside L knee

3 – 4 Extend the R leg straight with foot pointing towards the ceiling

5 – 8 Slowly lower R leg to the ground to meet L foot

1 – 8 REPEAT THE ABOVE 8 COUNTS ON THE L

1 – 2 Draw both feet along the floor and in towards body, with knees bent towards the ceiling

3 – 4 Extend both legs straight with feet pointing towards the ceiling

5 – 8 Slowly lower both legs to the floor

1 – 8 REPEAT THE ABOVE 8 COUNTS

1 – 2 Kick the R leg between ear and shoulder (flexi spot), keeping the L leg straight on the floor

3 – 4 Lower R leg to the ground to meet L foot

5 – 8 REPEAT THE ABOVE 4 COUNTS ON THE L

1 – 8 REPEAT THE ABOVE 8 COUNTS

Dancers should demonstrate:

  • Strength through their torso / core throughout the exercise
  • Extension through the hamstrings to ensure knees are pulled up when legs are stretched
  • An open chest line throughout the exercise
  • Stretched feet throughout the exercise
  • Working their kicks into the flexi spot

Start centre in parallel second position with hands by sides.

1 Punch R arm diagonally across the body towards DSL

2 Punch L arm diagonally across the body crossing on top of R arm towards DSR

3 Open both arms out to second position maintaining closed fists

4 Close both feet together into first parallel. Arms by sides (into soldier position)

5 Stretch R arm to high diagonal line with jazz hand – palm facing forward

6 REPEAT COUNT 5 WITH L ARM

7 Lower R arm to a low V diagonal line with jazz hand – palm facing forward

8 REPEAT COUNT 7 WITH L ARM

1- 8 Step R leg out to parallel second position with arms by sides and wait (starting position)

1-16 REPEAT ABOVE 16 COUNTS

Dancers should demonstrate:

  • Strong arm placement for each move with energy all the way to the fingertips
  • The feet glued together when in first parallel
  • Strong posture and torso control throughout

Start SR with feet in parallel first and arms by sides. Class stands in a line one behind the other. Each student waits for dancer in front to complete one set before starting. Exercise should be completed one at a time.

1 – 2 Kneel on R knee

3 – 4 Roll to face US

5 – 6 Continue roll kneeling up on L knee. Stepping R foot flat, parallel on floor facing SR

7 – 8 Stand up to parallel first position – L foot meets R facing DS

1 – 8 REPEAT EXERCISE UNTIL STUDENT REACHES SR. Dancers should aim to complete at least 4 sets before reaching SR. Once they’ve reached SR dancers should line up one behind the other, ready to complete the exercise on the other side. Once all dancers have reached SR the class should repeat the exercise on the other side.

Dancers should demonstrate:

  • A tall back and stretched feet when rolling on the Aim to keep feet connected to the floor throughout the roll
  • Strong torso when standing up off the floor, demonstrating using the strength in the legs to transition to standing

Start USL with feet in first turned out. Hands on hips. Exercise travels towards DSR. Class stands in a line one behind the other. Each student waits for dancer in front to complete one set before starting. Exercise should be completed one at a time.

1 – 8 8 walks on demi pointe with feet turned out

1 – 2 Bring feet into first parallel and bend knees. Place hands on top of legs 3 – 4 Straighten knees and clap hands together

5 – 8 REPEAT ABOVE 4 COUNTS REPEAT EXERCISE UNTIL DANCER REACHES DSR. Once dancer reaches DSR they should move to line up USR.

Dancers should demonstrate:

  • Working the demi pointe to the highest potential
  • Stretched knees when walking
  • A nice tall back, standing up out of the hips
  • Feet glued together when in first parallel

Start in the centre with feet in first parallel. Hands on hips.

1 – 8 8 springs with feet in first parallel and hands on hips

1 – 8 Rest

1 – 8 8 springs with feet in first parallel and hands on hips

1 – 8 Rest

Dancers should demonstrate:

  • Articulating the feet to a full stretch in the spring
  • Keeping the hands glued on the hips throughout
  • Elevation in the springs
  • Control through the torso throughout

Start USL with feet in first parallel. Hands on hips. Dancers stand in line, one behind the other. Each student waits for dancer in front to complete four step hops before starting. Exercise should be completed one at a time.

1 – 2 Step on right leg and bring left to parallel retire. Saute spring on left foot

3 – 4 Repeat other leg REPEAT UNTIL DANCER REACHES DSR

Dancers should demonstrate:

  • Articulating the feet to a full stretch in the spring
  • Keeping the hands glued on the hips throughout
  • Elevation in the springs
  • Control through the torso throughout

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