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MINI Extension
Welcome to the Mini Extensions Syllabus, use the accordion to find your videos
Which exercise would you like to work on?
Starting in parallel first position with hands by sides and fingers together (standing like a soldier).
1 – 2 Jump feet out to parallel second position. Arms above head in high V with star hands, palms to be facing forwards
3 – 4 Jump feet into parallel first position, knees bent, hands resting on above the knee, fingers inverted and elbows facing out
5 – 8 REPEAT counts 1 – 4
1 – 8 Four star jumps. Hands to clap above the head when feet jumped to second and come in by the side when in first parallel
1 – 16 REPEAT THE EXERCISE
1 Finish in a star shape – legs in second parallel and arms in high V with star hands, palms facing forwards
Exercise can be repeated as many times as the teacher chooses eg four times instead of twice. Only hit the final star pose when you have done as many sets of counts 1 – 16 as you wish.
Dancers should demonstrate:
- Energy in star hands, all the way to the fingertips
- Strong arms in star Hands should connect together above head and back down to the legs each time and fingers should be glued together.
- Clean placement of feet, landing in parallel 1st position at the end of each star
- Elevation in sauté jumps; working through the feet with
- Correct posture, closing the ribcage and standing tall out of the hips
Start sitting on floor, legs stretched forward, hands on top of legs with fingers together, feet pointed and parallel
1 – 8 Flex feet
1 – 8 Pointe feet
1 – 16 REPEAT ABOVE COUNTS
1 – 8 Stretch arms forward over the legs into hamstring stretch, head down
1 – 8 Flex feet, holding the tops of the toes, flat back, head up
1 – 16 REPEAT ABOVE 16 COUNTS
1 Rest back into starting position
Dancers should demonstrate:
- Working through their feet and showing understanding of how to articulate when stretching and flexing
- Extension of the back of their knees in hamstring stretch to ensure connection with the floor
- Working their heels off the floor in hamstring flex
- Extension through shoulders and upper back when holding toes with flexed feet and when pulling the feet. Ensure parallel is maintained and don’t create a sickled line.
- Sitting up and out of their hips from the starting Aim to lengthen the body over the legs, creating a flat line rather than a curved / hunched back.
Start in butterfly position with holding ankles
1 – 4 Take R up arm up and down in butterfly wing port de bras movement. Head follows arm. Bring hand back to ankle and head back to front on count 4.
5 – 8 Repeat on L side
1 – 4 Take both arms up and down in butterfly wing port de bras movement. Head forward. Bring hands back to ankle on count 4
5 – 8 Reach forward with body and keep both arms connected with the ground in butterfly stretch. Head up
& Return to starting position ready to repeat
1 – 16 REPEAT ABOVE COUNTS
1 – 32 Repeat entire exercise with legs in seconde position. Legs go out to seconde on count 1, as the R arm lifts.
Finish exercise in seconde stretch with stomach forward on floor and arms stretched in front.
Dancers should demonstrate:
- A long spine in butterfly stretch
- Artistry and softness in classical arms
- 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
Start in lunge position – front leg (R) at 90 degree angle and back leg extended straight on demi pointe, with body in complete parallel. Hands on the floor, either side of the front leg, head up. Aim for a long back and open shoulder line.
Note: Yoga blocks maybe used to assist dancers who are not in a full split line yet. Prepare the yoga blocks on their tallest end and place either side of the body where the hands would normally rest.
1 – 8 Maintain starting position and hold lunge stretch 1 – 8 Place back (L) knee onto floor and pointe foot
1 – 8 Transfer weight to the back leg in a kneel position. Front leg is now straight and foot pointed. Stretch the torso over the front leg into a hamstring stretch. Arms stretched forward and hands on floor either side of the front leg
1 – 8 Bring the body up to vertical position and rotate the arms in circles (4 times) from the hips (choo choo train) whilst bring the body back down towards the front leg. Finish on the 8 back in hamstring stretch, with arms stretched forward
1 – 8 Transfer weight back onto the heel of the back foot (sit on heel) to then show an extended hamstring stretch. Body should remain stretched over the front leg
1 – 8 Push up and forward into right splits
1 – 48 REPEAT EXERCISE ON THE LEFT (NOTE: the transition to the left side is at the teachers discretion eg. You might consider a roll out of the splits to stand up facing the other side and setup into lunge).
Dancers should demonstrate:
- Square alignment of the body, especially ensuring the hips are facing parallel at all times
- Proper Technique should not be sacrificed to show a lower split line. Always work within the dancers capabilities and focus on development of square splits
Start in the USL corner of the room, preparing to move DSR. Dancers can show exercise one at a time, or two at a time if a large class. Feet are in parallel, with arms by side. Arms come up to a ‘robot’ position (elbows bent and fingers tracking forwards with palms facing inwards) on count 8 and knees bend preparing to jump.
Dancers start after the person/pair in front of them has completed one set.
1 – 8 Eight robot springs travelling forward, arms to remain in ‘robot’ position
1 – 4 Burpee – spring into the air and take arms to fifth position on 1. Crouch down with hands on floor count 2. Legs go out straight into plank position on 3 and then back to crouch on count 4
5 – 7 Stand in robot soldier – straight body with arms by sides
8 Bring arms to robot position as per the preparation
REPEAT EXERCISE until you reach the corner. Dancers should aim to complete no less than three sets.
Once finished at the corner, run to USR corner, ready to repeat on the other side
Dancers should demonstrate:
- Strong core posture and supported back in robot step
- Elevation in burpee and robot springs
- Strength and energy in arms
- Body and arm control
Start lying face down on the floor facing DSR. Arms outstretched, palms on floor & feet hip width apart.
1 – 8 Lift up into ‘superman’ position. Feet and legs off the floor as high as possible while maintaining stretched knees. Arms off the floor as high as possible – hands in fists.
1 Lay back down into starting position with hands flat and arms bent in by shoulder line
2 – 8 Push up to stretch elbows and arch head back. Bend knees and touch toes to head (toe touch)
1 – 16 REPEAT ABOVE COUNTS
1 – 2 Lay back down into starting position with hands flat and arms bent in by shoulder line
3 – 8 Push back into prayer position to finish
Dancers should demonstrate:
- Strong arms (hands in fists) in superman with control through body and legs, dancers should not be wobbling in this position.
- Upper body and legs should work to both evenly be lifted off the floor
- Open chest line in superman and toe touch
- Parallel feet in toe Feet should not cross over in back stretch when touching toes to head.
Start laying on back, legs stretched towards SR with feet pointed and arms on floor beside body
1 – 8 Hold dish position – feet, arms and shoulders just off the floor 1 – 2 Place hands beside head
3 – 8 Push up into bridge position
1 – 16 REPEAT ABOVE COUNTS
Finish with legs bent into chest, wrapping arms around legs
Dancers should demonstrate:
- Working the spine into the floor for dish, keeping ribs closed
- A long neck when in dish position, chin should not collapse into the chest
- Feet being held together in parallel in dish Keeping arms strong by side of legs, hands facing down to the floor
- Shoulders are working over the hands in bridge position
- Parallel feet in bridge and fingers pointe inwards towards heels
Start facing SR, kneeling on the floor with L leg extended to the back, foot stretched and fingers tracking forwards. Head up.
1 – 2 Kick L leg in attitude derriere with head arching back towards foot. Foot and body return to starting position on count 2.
3 – 16 REPEAT ABOVE COUNTS
& Change legs so that student is kneeling on L leg and R leg is extended to back
1 – 16 REPEAT FIRST 16 COUNTS OF EXERCISE
1 Bring right knee in to meet left and push back into resting prayer position
Dancers should demonstrate:
- Stretched feet throughout the kicking movement
- Open alignment of the chest and shoulders at all times
- Stretched foot is maintained on kneeling leg
- A strong neutral position when kneeling, torso should not be collapsed
- An ‘long’ attitude line trying to kick past their forehead, not collapsing the foot at the end of the kick
Start sitting on the floor facing DSL with L leg bent and foot flat and R leg straight with foot pointed. Rest elbows and hands on floor behind body.
1 – 16 Eight kicks on R leg, keeping foot just off the floor at the end of each kick & Swap legs in starting position (R leg know bends and L leg extends)
1 – 16 REPEAT FIRST 16 COUNTS ON OTHER LEG
& Swap legs so that L leg is now bent at the knee with foot flat on floor and R leg is extended straight to the ceiling with foot pointed
1 – 8 Eight ‘beat kicks’ towards shoulder with R leg
& Swap legs so that R leg is now bent at the knee with foot flat on floor and L leg is extended straight to the ceiling with foot pointed
1 – 8 Eight ‘beat kicks’ towards shoulder with L leg
1 Bend L knee in to meet R leg on floor to finish
Dancers should demonstrate:
- Legs kicking to flexi spot (between ear and shoulder)
- An open shoulder line and lengthened back during exercise
- Hands flat on floor throughout the exercise
- Control through the bent knee ensuring it remains facing the ceiling while the other leg is kickingStretched feet and knees, pulling up through the back of the knee
- Foot lowered to around 5-10cm off the floor after each kick
- Small pulse movements for beat kicks
- Kicks using the muscles of the hamstrings
Start facing SR in soldier position. Prepare R foot pointed forward and arms in fifth position on 8
1 – 2 Step forward bringing body down towards supporting leg (R leg) and place hands on the floor, kicking L leg up into derriere penche position
3 – 4 Bring body back up to start position, with hands together (rocket)
5 Bring R foot to L foot into parallel first position
6 Bend knees into pile parallel
7 Saute in parallel first
8 Return to starting position
1 – 24 REPEAT EXERCISE THREE TIMES
1 – 8 Turn to face SL and prepare L foot pointed forward, arms in fifth position 1 – 32 REPEAT EXERCISE ON OTHER LEG
Dancers should demonstrate:
- Their leg kicking to derriere penche should remain parallel and the foot should not sickle
- Use of their hip flexors to hit the kick with a strong accent
- Working through the floor with feet on sautes
- Strong return to a straight jazz 5th arm line after penche kick
- Using their arms to help return the body to starting position
Start facing the bar with feet first parallel and arms by sides. Prepare arms to the barre 5,6,7,8
1 Bend knees into demi pile
2 Straighten knees
3 Rise on demi pointe with straight knees
4 Lower
5 – 8 REPEAT ABOVE FOUR COUNTS
1 Rise on demi pointe
2 Lower heels
3 – 4 REPEAT ABOVE TWO COUNTS
5 – 8 Rise on demi pointe and hold arms in curved jazz first position
1 – 16 REPEAT EXERCISE
Dancers should demonstrate:
- High demi pointe
- Strong core posture alignment
- Pulled up legs and extension through backs of knees
- Resistance when lowering the heels
- Arms in high curved jazz first for balance
Start facing forward in first parallel, fingertips touching shoulders, elbows up and pointing out to sides
1 – 2 Rise on demi pointe
3 – 4 Turn with small runs to SR keeping heading looking forward
5 – 6 Turn to SL in a ‘whipping’ motion, bringing the head back to the front
7 – 8 Bring body back to the front to starting position. Maintain demi pointe 1 – 2 Demi plie in first parallel with arms in curved jazz first position
3 – 4 Straighten knees and bring fingertips back to elbows 5 – 8 REPEAT ABOVE FOUR COUNTS
1 – 16 REPEAT EXERCISE
1 – 32 REPEAT EXERCISE ON THE L
Dancers should demonstrate:
- Clean turning posture – flat back, engaged core, ribs closed
- Shoulders pressed down and long necks
- Stretched legs, pulling up behind back of the knees and work on high demi pointe
- A fast head spot
Start standing SL, facing the front. Feet in first turned out and arms by sides. Exercise should be performed in pairs and dancers should wait for the pair before them to be finished two full sets before beginning.
5 – 8 Prepare by rising in first position turned out. Bring arms to curved jazz first and turn head to SR
1 – 2 Step right foot to small second (a hip width apart) and return left foot to right heel
3 – 8 REPEAT ABOVE TWO COUNTS THREE MORE TIMES
1 – 2 Bring arms back to sides and feet in parallel first position with head facing forward
3 – 4 Step forward in parallel with L foot flat into pirouette prep position. Back foot on demi pointe. Arms in jazz third (‘L’ position) with R arm forward and L arm to second
5 – 7 Bring back foot to retire position with a flat supporting foot. Arms in curved jazz first
8 – 1 Step right foot out to second position on demi pointe. Arms in jazz second with head facing SR
2 – 16 REPEAT EXERCISE
1 – 8 Close right foot to left into parallel first with arms by sides Once finished the exercise, run to SR and wait for all pairs to be finished. Once all pairs have completed the exercise on the R, REPEAT ON THE L LEG
Dancers should demonstrate:
- A high demi pointe
- Heels coming together on chaine preparation
- Strong turning posture – flat back, engaged core, ribs closed
- Their back foot high on demi pointe in pirouette prep position
- A high retire, and flat line from the knee to the
- Arms in high curved jazz first position (in line with chest)
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.
1 – 2 Kneel on R knee and roll to face US
3 – 4 Continue roll kneeling up on L knee to stand up to parallel first position
5 – 6 Wait in parallel first with arms by sides
7 – 8 Star jump
1 – 8 REPEAT EXERCISE UNTIL STUDENT REACHES END OF ROOM. Dancers should aim to complete at least three sets before finishing and should line up SL ready to complete on the other side.
ONCE ALL DANCERS ARE FINISHED REPEAT 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 arms in star Hands should connect together above head and back down to the legs each time.
- Landing in parallel 1st position at the end of each star
- Elevation in saute jumps, working through the
Start USL with feet in first parallel and hands on hips. Dancers perform exercise one at a time heading DSR joining in after dancer in front has done one set.
1 – 7 Running with hands on hips
8 Pose (dancers choice)
1 – 8 REPEAT.
Dancers should aim to complete at least 3 sets before running to USR ready for the other side.
Once all dancers have taken their turn, repeat exercise from the other side
Dancers should demonstrate:
- A high demi pointe in runs
- Creativity and imagination in pose
- Strength when hitting their pose
Start USL in first parallel with arms by sides. Dancers perform exercise one at a time heading DSR, joining in after dancer in front has done one set.
1 – 4 Stylised walks starting with the R foot, arms dancers choice
5 – 8 Stepping out with R leg to second, four hips with hands on hips
1 – 8 REPEAT AS MANY TIMES AS IT TAKES TO REACH DSR.
Dancers should aim to complete at least 3 sets before running to USR ready for the other side.
Once all dancers have taken their turn, repeat exercise from the other side, starting with L foot.
Dancers should demonstrate:
- Developed style in walks and hips
- Enjoyment and fun
- Energy and a dynamic performance
Start USL with feet in first parallel. Hands on hips. Dancers stand in line, one behind the other and perform exercise one at a time heading DSR, joining in after dancer in front has four step hops.
1 – 2 Step on R leg and bring L to parallel retire. Saute spring on R foot (hop)
3 – 4 Repeat other leg
5 onwards REPEAT UNTIL DANCER REACHES DSR
Once reached DSR run to USL to prepare.
Once all dancers have taken their turn, repeat exercise from the other side, starting with L foot.
Dancers should demonstrate:
- A tidy retire position in spring
- Working through the foot to full pointe on spring step
- Maintained control in upper body throughout
- Height/elevation in springs
- Fingers together on hips
Prepare two blocks in the centre of floor. Aim to distance them about as far as their leap should travel. Start dancers SR in a single line, feet first parallel and arms by their sides.
There are no set ‘counts’ for this exercise. The aim is for the dancer to develop the action of performing a grande jete.
Have your dancer run towards the blocks with arms in curved jazz first position. Once the student reaches the blocks, step the L foot down behind first block and then kick R foot forward extending legs into a grande jete position. The goal is for the second leg to step out of the leap and land behind the second block. Arms for jete are in L position.
Once all dancers have had their turn, repeat on left leg.
Dancers should demonstrate:
- Stretched knees and feet in jete
- Elevation in jump
- Controlled placement of arms in preparation and jump
- Controlled body and strong core posture throughout exercise
