.
Junior - Foundation
Welcome to the Junior Foundation Syllabus, use the accordion to find your videos
Which exercise would you like to work on?
Start SL, facing SR, feet together in first parallel with arms by sides. Dancers should line up one behind the other, in lines of around 4 people. The next line should start once the line before has completed one full set of the warm up.
Warm up can be repeated as many times as the teacher chooses.
1 Crouch down placing hands flat on floor in front of body
2 – 4 Walk hands out into plank position
5 Pull legs in towards the body to finish in plie turned out, hands still on the floor
6 Bring the back upright maintaining a full plie. Hands clasped together in front of body
7 Spring, extending the legs straight out
8 Finish in demi plie with feet together in first parallel
1 Jump feet out into parallel second bringing arms above the head and clapping at the top
2 Jump feet together in first parallel bringing arms down by sides
3 – 8 REPEAT THE ABOVE TWO COUNTS THREE MORE TIMES TO EXECUTE FOUR STAR JUMPS IN TOTAL
REPEAT EXERCISE UNTIL DANCER REACHES SR
Dancers should demonstrate:
- Strong arms in star jumps. Hands should connect together above head and back down to the legs each time
- Feet landing in parallel 1st position at the end of each star jump
- A flat plank line when walking the hands out
- Maintained technique as they start to tire
- A full plie when feet have jumped out
- Crouching to the floor with feet and knees together
Exercise is executed with a partner. Start in the centre, sitting on the floor and facing each other, their legs extended out straight towards each other with their feet flexed. Make sure partners soles of feet are touching. Partners hold hands with head looking at each other.
1 – 8 Partner 1 stretches forward into hamstring stretch aiming to have stomach and head on legs. Partner 2 leans slightly away to help partner 1 into their stretch
1 – 8 REPEAT THE ABOVE 8 COUNTS SO THAT PARTNER 2 IS PERFORMING THE STRETCH & PARTNER 1 IS LEANING AWAY
1 – 16 REPEAT THE ABOVE 16 COUNTS
Dancers should demonstrate:
- Extension of the back of the knee in hamstring stretch to ensure connection with the floor
- Extension through shoulders and upper back
- Sitting up and out of the hips from the starting position. Aiming to lengthen the body over the legs when stretching forwards
Exercise is executed with a partner.
Dancer 1: start in centre in butterfly position with hands holding ankles.
Dancer 2: start sitting behind Dancer 1 on both knees, resting body on heels. Hands placed on top of legs
1 – 2
Dancer 1: Lower upper body forward over legs with arms straight out in front and palms flat down on the floor. Head down
Dancer 2: Place hands on top of Dancer 1’s knees and gently press down
3 – 7
Dancer 1: Hold
Dancer 2: Hold
8
Dancer 1: Sit up straight
Dancer 2: Return to starting position
1
Dancer 1: Extend both legs out to middle splits position with hands flat on floor in front. Feet pointed
Dancer 2: Wait
2
Dancer 1: Stretch forward aiming to get chest on floor and maintaining turnout. Head up and hands forward with palms flat on floor
Dancer 2: Place hands on top of Dancer 1’s back and gently press down
3 – 8
Dancer 1: Hold
Dancer 2: Hold
1 – 2
Dancer 1: Bring hands in towards shoulders. Palms flat on floor. Bend both knees into right angles so that toes are now pointing US
Variation: if dancer isn’t fully in their middle splits, they’ll need to push up and over through the middle splits to lower onto their stomach and bend the knees behind.
Dancer 2: Return to starting position
3 – 4
Dancer 1: Push up to stretch arms straight and arch head back Dancer
2: Wait
5 – 12
Dancer 1: Hold
Dancer 2: Hold
13 – 16
Dancer 1: Bring legs together so that body is sitting on heels. Stretch arms forward and lay stomach on legs
Dancer 2: Wait
After a short pause the dancers should swap and repeat the exercise.
Dancers should demonstrate:
- Lengthened spine in butterfly stretch
- Turnout and rotation in seconde position with stretched feet and the back of the knees connected to the floor
- Maintained turn out in hips when reaching forwards in seconde position
Exercise is executed with a partner.
Dancer 1: Start in the centre, laying face down on floor, facing SR. Hands flat on floor in second position and feet stretched, hip width apart
Dancer 2: Sit on floor behind partner with knees on the outside of Dancer 1’s legs. Hands on top of own legs
1 – 2
Dancer 1: Push up off the floor, arching the back to clap hands above the head with straight arms
Dancer 2: Wait
3 – 4
Dancer 1: Lower to starting position
Dancer 2: Wait
5 – 31
REPEAT THE ABOVE 4 COUNTS TO EXECUTE THE MOVEMENT 7 MORE TIMES
32
Dancer 1: Lower to the floor with arms straight forward and palms flat on floor
Dancer 2: Wait
1 – 2
Dancer 1: Push up off the floor arching back and head looks towards Dancer 2. Bring arms over the head and clap hands with partner
Dancer 2: Place hands in front of face with elbows bent. Palms down
3 – 4
Dancer 1: Lower to the floor with arms straight forward and palms flat on floor Dancer
2: Wait
5 – 32
REPEAT THE ABOVE 4 COUNTS TO EXECUTE THE MOVEMENT 7 MORE TIMES
After a short pause the dancers should swap and repeat the exercise.
Dancers should demonstrate:
- An open chest line in their back stretch and shoulders shouldn’t lift
- Control and strength throughout ensuring clean transitions between moves
- Stretched feet throughout
Start in the centre facing forward with hands on hips. Feet first parallel.
8 Bend knees
& – 1 Saute spring
& – 2 Land in first parallel with bent knees and saute spring
& – 3 REPEAT
& – 4 REPEAT
5 Kneel on R knee
6 Roll towards R to face upstage
7 Continue roll kneeling up on left knee with R foot flat on floor
8 Stand up to parallel first position with hands on hips
1 – 8 REPEAT ABOVE 8 COUNTS TO THE L, REPEAT EXERCISE AGAIN ON R AND L
Dancers should demonstrate:
- Working through the foot to full pointe on all saute springs
- Maintained control in upper body throughout
- Height/elevation in all springs
- A tall back and stretched feet when rolling on the floor. Aim to keep feet connected to the floor throughout the roll
Start in plank position facing SR. Palms flat on floor, with elbows straight. Body parallel with the feet a hip width apart. Feet on demi pointe
1 – 8 Fast runs bringing knees to chest in plank position
1 – 8 Hold plank
1 Jump feet in towards hands to a crouch position
2 Jump feet out to plank position
3 – 8 REPEAT ABOVE TWO COUNTS 3 MORE TIMES
1 – 4 Bend elbows and lower the chest and hips to the floor. Pointe feet
5 – 8 Push up to stretch arms straight. Arch head back in backbend. Hips remain on floor
Dancers should demonstrate:
- A long flat line in all plank positions
- Control and strength to hold the plank positions
- The body remaining strong when adding the quick runs
Exercise is executed with a partner. Start in centre, with dancers facing each other. Both students lay on their backs, legs bent with feet flat. One dancer places their feet on top of the other dancers feet. Arms above the head in fifth position with palms up. One dancer holds small wrist weights (optional)
1 – 2 Both dancers bring their backs upright to a sit up position. Arms come over the head to first position. Dancer 1 passes weights to dancer 2.
3 – 4 Lay body back down to the floor to starting position. Dancer 2 now has weights in their hands
5 – 40 REPEAT THE ABOVE 4 COUNTS TO EXECUTE 10 SIT UPS IN TOTAL
Dancers should demonstrate:
- Knees remaining pointed to the ceiling throughout the exercise
- A flat back throughout, demonstrating good core control
- Open shoulder line throughout
Start in centre sitting on the floor facing DS. Lay on side of L hip, L leg bent and R leg extended straight to SR. L elbow flat on floor with palm flat on floor facing forward. R arm bent in front of body with palm flat on floor and facing SL.
1 Kick R leg high to second
2 Lower R leg to finish just off the floor
3 – 8 REPEAT ABOVE 4 COUNTS
1 Kick right leg high to second
2 – 4 Hold
5 – 6 Lower R leg to meet L (extended) and roll forwards to lay on stomach – head facing SL and feet towards SR. Palms flat on floor by shoulders with elbows up
7 – 8 Continue the roll towards US to finish facing in starting position shape ready to begin exercise on the L side
REPEAT EXERCISE ON THE L
Dancers should demonstrate:
- Keeping the chest line open throughout with a long neck
- Maintained strength through the torso when kicking
- Full extension of the leg ensuring the hamstring is fully stretched
- Both feet remaining stretched throughout
Start in the centre with feet in first turned out. Arms in second
1 Step forward with a stretched L foot to demi plie in fourth position
2 Brush through classical first with back R foot to kick devant to ‘flexi spot’
3 Step R foot back behind L turned out
4 Step L foot back to meet R foot in classical first
5 – 8 REPEAT ABOVE 4 COUNTS ON THE LEFT
1 – 8 REPEAT ABOVE 8 COUNTS
1 – 2 Close feet into parallel first and lower arms to side
3 – 4 Pointe L foot forward in parallel and take arms through first to fifth with palms facing inwards
5 – 8 Wait
1 Step forward with L placing in parallel fourth
2 Lower the body through a flat back to place the hands flat on the floor. Kick R leg to the ceiling into penche position
3 Bring the body back upright, returning arms to fifth. Step back onto R foot, stretching the L foot in front again.
4 Close L foot into R to parallel first
5 – 8 REPEAT ABOVE 4 COUNTS ON THE OTHER SIDE
1 – 8 REPEAT ABOVE 8 COUNTS
Dancers should demonstrate:
- Brushing through the floor in first concentrating on floor pressure before the kick
- Using the hamstrings to develop height in the kick and pushing to the flexi spot
- Control through the torso and arm lines throughout with a focus on correct placement
- The penche and devant kicks are executed with square hips and stretched supporting and extended legs
Start centre, facing DS. Feet in first parallel with arms by sides.
1 – 2 Kneel down on L knee, transferring weight towards SL. Place L hand on the floor away from the body, fingers facing to SL, creating a diagonal line from the L knee to the L shoulder
3 – 4 Kick R leg into tilt position, with R arm in fifth, palm facing outwards
5 – 6 Transfer weight back to centre and kneel up with R foot flat on floor, arms by sides
7 – 8 Stand up on R, bringing L foot to parallel first
1 – 8 REPEAT ABOVE 8 COUNTS ON THE L SIDE
1 – 16 REPEAT ABOVE 16 COUNTS
Dancers should demonstrate:
- Maintained turnout throughout leg kicks to second
- Arm extended close to head in tilt kicks
- Strength and control through the upper body and arm lines
- Sitting up out of the hips and length through the neck
- The foot remaining on the floor is stretched
Start US centre with feet in first parallel and arms by sides.
1 Step to second position with R foot taking arms above the head in fifth position, palms facing forwards
2 Bringing body forward, place hands flat on the floor next to R foot. Kick back L leg into a penche kick and rotate in a circular motion with L leg carrying around to SR. After penche illusion, body should be towards USL
3 – 4 Both knees bend with L knee on floor beside R foot facing USL. Body rests on heel
5 – 6 Roll on the floor towards SR, with knees bent up and feet pointed. Continue the roll to face DS. Kneel on R knee and L foot steps flat onto floor parallel towards DS. Arms by sides
7 – 8 Standing up on L leg, bring R foot to parallel first
1 – 8 REPEAT ABOVE 8 COUNTS ON L SIDE
1 – 16 REPEAT ABOVE 16 COUNTS
Dancers should demonstrate:
- Supported upper body throughout
- The body lifted out of the floor, spine is long and shoulders are down when rolling on the floor
- The ‘illusion’ performed in a fan like/circular motion
- Extension through the hamstring ensuring knees are fully stretched when executing the illusion
- Long back and open shoulder line throughout
Start SL with body facing forward. Feet in first turned out with arms by sides. Class stands in a line one behind the other. Each student waits for dancer in front to complete two sets before starting.
1 – 2 Chasse plie bringing arms up into second position. Head looks SR
3 – 4 Bring L foot in to meet R foot in first parallel on demi pointe and execute a clockwise turn. Arms in curved jazz first.
5 – 6 Lower heels, to finish in classical first. Head SR. Arms in curved jazz first
7 – 8 Wait
1 – 8 REPEAT EXERCISE UNTIL DANCER REACHES SR. Dancers should aim to complete exercise at least four times across the floor before lining up SR.
AFTER A SHORT PAUSE CLASS REPEATS EXERCISE ON OTHER LEG STARTING SR
Dancers should demonstrate:
- Working onto highest demi pointe in turn
- Strength in arms when in jazz second with muscles engaged
- A closed rib cage and centred Back should be completely flat and vertical
- Arms in curved jazz first should be chest height
- Spotting technique to ensure clean turns
Start USL with feet in first parallel and arms by sides. Face DSL. Dancers line up one behind the other. Each student waits for dancer in front to complete one full set before starting.
5 – 8 Prepare arms to curved jazz first with the R foot pointed in front and supporting foot turned out
1 – 2 Gallop on the R foot
3 Step L foot in front
4 Grande jete on R leg with L arm forward in arabesque line and R arm to second
5 Step L foot in front. Back R foot on demi pointe. Arms in curved jazz first
6 Grande jete on R leg with L arm forward in arabesque line and R arm to second
7 – 8 Land on R leg, bending both knees lower the body to the floor. L knee finishes on floor next to R foot with body sitting back on heel of L foot. Palms flat on floor either side of body and fingers together
1 – 2 Kick L leg into penche position
3 – 4 Step back onto L foot, stretching the R foot in front towards DSR. Arms in curved jazz first
5 – 8 Wait
1 – 16 REPEAT EXERCISE UNTIL DANCERS REACH DSR. Dancers should aim to complete three full sets before reaching DSR. Once they reach DSR they should move to USR and line up ready to complete the exercise on the L.
AFTER ALL DANCERS HAVE HAD THEIR TURN REPEAT THE EXERCISE ON THE L SIDE
Dancers should demonstrate:
- Support and control in the upper body and arms
- Using the bend before the jump to help increase elevation
- A square split line in the leap
- Stretched knees and feet in leap
- A clean gallop in preparation
Start USL with feet in first turned out and arms by sides. Body faces DS. Dancers line up one behind the other. Each student waits for dancer in front to complete one full set before starting. Exercise travels to DSR.
5 – 8 Prepare arms to curved jazz first with the R foot pointed to second and supporting foot turned out
1 – 4 Four runs R,L,R,L
5 – 6 Kick R leg out to second and jump off L foot with knee bent and tucked under body, heel kicks towards pelvis. Arms in L position with R arm high in fifth, palm facing outwards and L arm in second
7 – 8 Land on L foot and kneel on R knee, rolling to face US
1 – 2 Continue roll kneeling up on L knee with R foot flat in front to stand up to parallel first position facing DS. Arms by sides
3 – 8 Wait
1 – 16 REPEAT ABOVE 16 COUNTS UNTIL DANCER REACHES DSR. Dancers should aim to complete three full sets before reaching DSR. Once they reach DSR they should move to USR and line up ready to complete the exercise on the L.
AFTER ALL DANCERS HAVE HAD THEIR TURN REPEAT THE EXERCISE ON THE L
Dancers should demonstrate:
- Support and control in the upper body and arms
- Using the bend before the jump to help increase elevation
- Using the hamstring to help push the legs for more height
- The body lifted out of the floor, spine is long and shoulders are down when rolling on the floor
- Feet connected with the floor and stretched when rolling
Start SR with feet in classical first. Arms by sides. Dancers line up one behind the other. Each student waits for dancer in front to complete one full set before starting.
5 – 8 Prepare arms to curved jazz first with the R foot pointed to second and supporting foot turned out
1 – 2 Side gallop to the R keeping arms in curved jazz first
3 Step L foot turned out and flat in front of R
4 Kick R leg out to SR and L leg out to SL in seconde leap. Arms in second
5 Land on R foot flat
6 Cross L leg behind R on demi pointe
7 Turn to SL to complete a full rotation on demi pointe
8 Finish facing back to the front in first parallel. Arms by sides
1 – 4 Wait
5 – 8 Prepare arms to jazz first with the R foot pointed to second and supporting foot turned out
REPEAT EXERCISE UNTIL DANCER REACHES SR. Dancers should aim to complete three full sets before reaching SR. Once they reach SR they should move line up ready to complete the exercise on the L.
AFTER ALL DANCERS HAVE HAD THEIR TURN REPEAT THE EXERCISE ON THE L
Dancers should demonstrate:
- Using the hamstrings to create power in side leap
- Support and control in the upper body and arms
- Dynamics and power in the side leap
- Using the bend in the preparation step to help with elevation
- Stretched knees and feet
- Elevation in the gallop
Start facing the barre with feet in first parallel. Arms by sides
5 – 8 Prepare arms onto the barre
1 Plie
2 Kick L leg to attitude derriere (parallel), arching the head back towards to foot. Supporting leg straight (R leg)
3 – 8 REPEAT ABOVE 2 COUNTS THREE MORE TIMES
1 – 8 REPEAT ABOVE 8 COUNTS ON THE OTHER LEG
1 – 2 Finish in a plie parallel first position and straighten
Dancers should demonstrate:
- Using the floor pressure in the brushing action to elevate kick
- Maintained parallel alignment through hips, torso and legs at all times
- Returning to a clean plie between each kick, ensuring feet are together and heels are flat
- Length through the neck and shoulders pressed down throughout
Starting facing the barre with feet first parallel, arms by sides
5 – 8 Prepare arms to the barre
1 Rise on demi pointe with straight knees
2 Lower heels back to floor
3 – 16 REPEAT ABOVE 2 COUNTS
1 Bring R foot to high retire position parallel and rise on L foot
2 Lower L heel back to floor
3 – 7 REPEAT ABOVE 2 COUNTS
8 Hold count 7 (rise)
1 – 6 Take arms off barre to curved jazz first position and balance
7 Place hands back on barre
8 Lower R foot to parallel first position with both heels flat & Lift L leg to high retire parallel
1 – 16 REPEAT ABOVE 16 COUNTS ON L LEG
Dancers should demonstrate:
- A high demi pointe at all times
- Core posture alignment
- Pulling up legs and finding extension through backs of knees
- Finding resistance when lowering the heels
- Arms in high curved jazz first for balance
- Working towards the highest retire possible without lifting hips
NOTE: Only one pirouette option will be shown in the exam and is teachers’ choice. It is recommended to practice both options in class
Starting US facing front with feet first parallel, arms by sides.
1 – 2 Step forward into pirouette prep position with L foot flat, arms in jazz third and R foot behind on demi pointe
3 – & Execute a single or double pirouette on the R bringing right foot up to retire position and arms in curved jazz first
4 Step R foot to second on demi pointe with arms in jazz second
5 – 6 Plie in second lowering heels, arms remain in jazz second
7 – 8 Close R foot into parallel first position with arms by sides
1 – 8 REPEAT ABOVE 8 COUNTS ON L SIDE
1 – 16 REPEAT FULL EXERCISE TWICE MORE
Dancers should demonstrate:
- Preparation for pirouette with legs in parallel. Back leg should be bent with the quadricep vertical, drawing a line from the hip to the knee
- Back foot on highest demi pointe in preparation position
- Strength in arms when in jazz third with muscles engaged
- A closed rib cage and centred Back should be completely flat and vertical
- Arms in curved jazz first when in pirouette position should be chest height
- Spotting technique to ensure clean turns
NOTE: Only one pirouette option will be shown in the exam and is teachers’ choice. It is recommended to practice both options in class
Start SL with body facing forward. Feet in first parallel with arms by sides. Class stands in a line one behind the other. Each student waits for dancer in front to complete full exercise before starting.
1 Chasse plie the R foot out, turning out the hips bringing arms up into jazz second position
2 Place L foot behind R, both feet on demi pointe, arms by sides
3 Step to second position on demi pointe with R foot, arms remain by sides
4 Step L foot forward flat into pirouette prep position, arms in jazz third and R foot behind on demi pointe
5 – 6 Execute a single pirouette on the R bringing right foot up to retire position and arms in jazz first
7 – 8 Step R foot out into second position on demi pointe. Arms move to jazz second
1 – 8 REPEAT THE ABOVE 8 COUNTS EXECUTING A DOUBLE PIROUETTE. Move to SR to prepare to complete the exercise on the L side.
After all dancers have completed exercise, class repeats exercise on the L.
Dancers should demonstrate:
- Working onto highest demi pointe in pas de bourree
- Preparation for pirouette with legs in parallel. Back leg should be bent with the quadricep vertical, drawing a line from the hip to the knee
- Back foot on highest demi pointe in preparation position
- Strength in arms when in jazz second & third with muscles engaged
- A closed rib cage and centred Back should be completely flat and vertical
- Arms in curved jazz first when in pirouette position should be chest height
- Spotting technique to ensure clean turns
Start SL with body facing forward. Feet in first parallel with 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 Step R foot to second turned out with arms in second position
2 Step L foot flat in front of R. R foot presses onto demi pointe. Hands in curved jazz first position
3 – 4 Brush R foot through first, kicking R leg into a high tilt kick to second with arms in L (jazz fourth) position – R arm to high fifth with palm facing away and L arm to second position with palm facing down
5 – 6 Kneel on R knee and roll to face US
7 – 8 Continue roll kneeling up on L knee with R foot flat in front to stand up to parallel first position facing DS
1 – 8 REPEAT ABOVE EXERCISE
REPEAT EXERCISE MULTIPLE TIMES TO FINISH SR. Dancers should aim to complete three full sets before finishing and preparing to commence on the other side.
After all dancers have completed exercise, class repeats steps on the L.
Dancers should demonstrate:
- Engaged arm muscles to hold the arms in strong and controlled positions
- Arms in a strong fifth position, with palms facing inwards
- Brushing through first position and using the floor pressure to push off into the kick
- The kick using the hamstring to show height and strength
- Supported upper body throughout
- The body lifted out of the floor, spine is long and shoulders are down when rolling on the floor
- A tilt line that shows the working leg ‘stacking’ on top of the supporting leg so that from the supporting heel to the top of the extended leg shows a vertical line
