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Petite - Foundation
Welcome to the Petite Foundations Syllabus, use the accordion to find your videos
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Start in the centre with feet in first parallel and arms by sides
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- 12 REPEAT ABOVE COUNTS TO EXECUTE 5 MORE STAR JUMPS
13 Spring into the air with arms above head in fifth position
14 Lower down into crouch position touching hands to the floor
15 Jump both feet out to the back to show plank position
16 Jump feet back into crouch position REPEAT EXERCISE FOR 30 SECONDS
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
- Jumping to a flat plank position in the burpee
- Feet and knees glued together in crouch position
Start in centre with feet in second parallel and arms by sides.
1 – 8 Stretch forward into hamstring stretch with hands flat on the floor in between legs, fingers pointing forwards
1- 8 Hold the R ankle with both hands and stretch body over R leg
1 – 8 Hold the L ankle with both hands and stretch body over L leg
1 – 8 Taking arms around outsides of legs, hold the backs of the ankles with hands working into a deeper hamstring stretch
1 – 4 Place hands on the floor in front of legs, shoulder width apart. Move feet into centre to first parallel
5 – 16 Hold
1 – 2 Stand up and place arms by sides
Dancers should demonstrate:
- Extension through the hamstring to ensure the knees are fully stretched
- Trying to maintain a long back in the hamstring stretches
- Clean placement of hands on floor
Start SL with feet in first parallel. Hands by sides. Dancers stand in line, one behind the other. Exercise travels to SR. Exercise should be completed one at a time and dancers should start after the person before them has completed one set.
1 Kneel on R knee
2 Roll to face US
3 Continue roll kneeling up on L knee. Stepping R foot flat on floor towards SR
4 Stand up to parallel first position facing DS – L foot meets R. Hands by sides
5 Spring off the floor and stretch knees and feet. Arms above head in a jazz fifth position
6 Land in first parallel with arms by sides
7 Jump off the floor bending knees into chest. Arms forward in first position with hands facing downwards
8 Land with feet in first parallel, arms by sides of body REPEAT EXERCISE UNTIL DANCER REACHES SR. Dancers should aim to complete at least three sets before reaching SR. Once they reach SR they should line up one behind the other ready to complete the exercise on the other side.
Once all dancers have completed the R side, complete the L 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
- Elevation in springs
- Arm and torso control throughout
Start USL with feet in first parallel. Hands on hips. Dancers stand in line, one behind the other. Exercise travels to SR. Exercise should be completed one at a time and students wait for dancer in front to do four step hops before joining in.
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
Start in centre facing SR with feet in first parallel and arms by sides.
1 – 8 Step into lunge position with R leg – front leg 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 with fingers pointing towards SR. Head up.
1 – 8 Slide L leg up into an A frame position where legs are now in a wide parallel fourth. Maintain body stretched forward over front leg, heels on floor. Arms either side of front leg with palms flat on floor and fingers pointing towards SR
1 – 8 Step into lunge position with R leg – front leg 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 with fingers pointing towards SR. Head up.
1 – 8 Maintaining the lunge with the R leg, lower L knee to the floor with L foot pointed
1 – 8 Transfer weight towards back leg so that hip and knee are in a vertical alignment. R leg should now be stretched and body reached forward and over the leg into a hamstring stretch
1 – 8 Slide R foot forward lowering body into R splits. Hands on floor either side of the body, in line with shoulders, so the torso is upright.
NOTE: If a dancer is not in their square splits, they should only slide as far down as possible without compromising technique and placement.
AFTER A SHORT PAUSE REPEAT EXERCISE ON THE LEFT. (NOTE: the transition to the left side is at the teacher’s discretion eg. You might consider a roll out of the splits to stand up facing the other side).
Dancers should demonstrate:
- Proper alignment of the body, especially ensuring the hips are facing parallel at all times
- Clean technique that’s not sacrificed to show a greater split line. Always work within the dancer’s capabilities and focus on development of square splits
- Pulled up knees, extending from the hamstring
Start SL with feet in second turned out and arms in second. R foot pointed. Teachers choice of counts – the exercise travels from one side of the room to the other and then back.
Move 1 Side gallops from SL to SR
Move 2 Starting SR and facing SL. L foot pointed and arms in curved jazz first position.
Forward gallops to SL
Once all dancers have completed the full exercise, move to SR to complete the full exercise on the other side (side gallops lead with the L foot and front gallops lead with the R foot).
Dancers should demonstrate:
- Proper alignment of the body, especially ensuring the hips remain forwards
- Using the floor and bend of the knees to help demonstrate elevation
- Stretched knees and feet when jumping
- Strong arms and torso throughout
Start sitting on the floor facing wall. Legs in butterfly position with feet flexed in first tuned out and pressed flat against the wall. Hands on hips.
1 – 2 Push off with the feet to stretch legs, travelling away from the wall. Pointe feet.
Hands to remain on the hips
3 – 4 Hold
5 – 6 Roll towards the L placing both hands on the floor to finish on stomach and bending the knees to stretch the feet to the ceiling
7 – 8 Continue rotation towards the L to sit back upright and return to starting position
REPEAT ON OTHER SIDE
Dancers should demonstrate:
- Sitting tall out of the hips, demonstrating a nice long back and neck
- Working through demi pointe as they push off the wall, demonstrating good awareness of how to articulate their feet
- Feet and knees stretched when pushing off the wall
- Keeping the torso strong throughout
Start US centre with feet in first parallel and arms by sides
1 – 2 Step forward into pirouette prep position with L foot flat, arms in jazz third (R arm forward and L arm in second) and R foot behind on demi pointe
3 – 4 Bring R foot into retire position, L foot flat. Arms in curved jazz first. Hold and balance
5 – 6 Step out with R foot into second position on demi pointe with feet turned out. Arms in second
7 – 8 Close R foot to L to parallel first. Arms by sides
1 – 8 REPEAT ABOVE 8 COUNTS
1 – 8 Wait
1 – 24 REPEAT ABOVE 24 COUNTS ON THE L
Dancers should demonstrate:
- A parallel pirouette prep position. Quadricep of the back leg should be vertical, drawing a line from the hip to the knee and the foot on a high demi pointe
- A strong ‘L’ shape (jazz third) with muscles engaged in pirouette prep position
- Correct posture – ensuring they close the rib cage and centre their pelvis. Back should be completely flat and vertical and neck should be long
- Arms in a curved jazz first when in pirouette position and should be chest height
- Balance and control when holding pirouette position
Start sitting on the floor in the centre. Legs in butterfly position, holding ankles.
1 – 8 Hold starting position
1 – 4 Stretch forward with stomach as close to floor as possible and hands flat on floor in front with arms stretched towards DS
5 – 8 Hold
1 – 4 Extend both legs out to second into straddle position (middle split, turned out). Hands on the floor in front, fingers together and pointing DS
5 – 8 Hold
1 – 4 Push body up onto hands and stretch elbows. Rotate hips inwards to parallel lines in middle split (knees pointing to DS). Body and hips should be off the floor with only hands and inside of feet connected with the floor
5 – 8 Hold
1 – 4 Slowly lower pelvis into an inverted middle split line, keeping the arms stretched and the torso up
1 – 4 Bend elbows to lower the stomach to the floor and carry legs around to the back to finish together
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
- A clear difference between the turned out split and inverted split lines
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 in the centre laying on back facing SR. Feet together with arms by sides, palms on the floor.
1 Lift both legs straight up to a 90 degree line so that the feet are pointing to the ceiling
2 Open legs out to middle splits and hold the calf muscles, fingers together pointing towards SR
3 – 8 Hold
1 Bend knees and place feet parallel flat on the floor close to body. Place hands flat on the floor above shoulder with finger tips pointing SR. Elbows up. (Bridge prep position)
2 Straighten arms and push up into bridge position
3 – 8 Hold
1 – 2 Bend back through the elbows and lower body to the floor
3 – 4 Sit up, bending the knees into the chest with feet pointed. Wrap hands around the knees.
5 – 8 Hold
Dancers should demonstrate:
- Shoulders are working over the hands in bridge position
- Parallel feet in bridge and fingers pointed inwards towards heels
- Working the back into the floor to demonstrate core strength when extending legs to the ceiling and out into middle splits
- Stretched knees and feet when extending legs to the ceiling and out into middle splits
Start in the centre laying on back facing SR. Feet a hip width apart, bent from the knees and feet flat on floor. Arms above the head in fifth position with palms up
1 – 2 Bring body upright to sitting position. The arms up and over the head to first position with palms down
3 – 4 Lay back down on the floor with arms carrying back up to fifth
5 – 16 REPEAT THE ABOVE 4 COUNTS
1 – 2 Extend legs straight along the floor with feet pointed
3 – 4 Carry the arms along the floor – passing through second down to beside the body. Palms flat on floor
5 – 6 Lift legs off the floor and head and shoulders to dish position
7 – 16 Hold
1 – 2 Lay the body back down on the floor to rest
Dancers should demonstrate:
- Knees remaining pointed to ceiling when completing sit ups
- 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 position. Keeping arms strong by side of legs, hands facing down to the floor
Start in centre facing DS kneeling on both knees and sitting on heels. Arms by sides
1 Reach to SL placing the L hand on the floor, fingers pointing outwards. Hand lands away from the body, bringing torso into a diagonal line
2 Hold back of R ankle with R hand and bring knee in towards shoulder
3 – 4 Unfold leg into an extension until straight
5 – 7 Hold
8 Return to starting position
1 – 8 Hold
1 – 16 REPEAT ABOVE 16 COUNTS ON L SIDE
Dancers should demonstrate:
- Maintained turnout throughout leg extension
- Distanced placement of arm from supporting leg
- Strength and control through the upper body
- Sitting up out of the hips and length through the neck
- The foot remaining on the floor is stretched
Start with back against a wall, feet turned out in first position and arms by the sides.
1 – 2 Bend supporting (L) leg whilst lifting R leg (bent) off the floor. Connect hands with the back of the ankle and bring knee towards the R shoulder
3 – 8 Continue holding the R leg and stretch into leg catch position, supporting leg should stretch and arms should frame the face. Variation: if unable to hold the leg with two hands the dancer should place the R hand behind the ankle and extend the R leg with one arm, aiming to pull the leg as close to the body as possible. L arm should extend out to a diagonal line from the shoulder.
1 – 8 Let go of leg bringing arms down through second position and onto side of body. Foot closes back to first position with control.
1 – 16 REPEAT EXERCISE ON THE L
Dancers should demonstrate:
- Care with placement of hands on ankle
- Working the leg into their flexible position – between the shoulder and head
- Strong, stretched supporting leg in leg catch position
- Strong, controlled posture and stretched feet
Start in the centre facing SR with right foot pointed forward and arms in fifth position.
1 – 2 Step R foot forward bringing body down towards the leg and place hands on the floor, kicking L leg up into derriere penche position
3 – 4 Bring body back up to start position, stepping back on L leg and pointing R foot forward. Arms up to fifth
5 – 16 REPEAT ABOVE 4 COUNTS ANOTHER THREE TIMES
1 – 2 Bring R foot to meet L and turn towards the L shoulder to face SL. Feet in first parallel and arms by sides
3 – 6 Hold
7 – 8 Pointe L foot forward and bring arms up to fifth
1 – 24 REPEAT EXERCISE ON THE L
Dancers should demonstrate:
- Using the accent of the arms to help bring body back up in with speed in between each kick
- Arms in a strong fifth position, with palms facing inwards
- The kick executed with square hips and both legs stretched
- Control and strength through the upper body
- Stretched feet
Start SL facing front. Legs in first parallel and arms by sides. Dancers line up one behind the other and exercise should be completed one at a time. The next dancer should start once the person in front of them has completed two sets of the exercise (8 counts).
1 – 2 Chasse to full plie, feet turned out. Arms in second position
3 – 4 Bring L foot to R and rise onto demi pointe in first turned out. Arms in curved jazz first position
1 – 4 REPEAT ABOVE 4 COUNTS
REPEAT EXERCISE UNTIL DANCER FINISHES SR. Dancers should aim to complete at least three lots of 8 counts before reaching SR.
Once dancers reach SR they should line up one behind the other, ready to REPEAT the exercise on the L.
Dancers should demonstrate:
- Chasse into plie position
- Working onto highest demi pointe
- Correct posture – ensuring they close the rib cage and centre their pelvis. Back should be completely flat and vertical and neck should be long
- Arms in a curved jazz first should be chest height
- Balance and control throughout
Start USL with feet in first parallel. Hands by sides. Dancers line up one behind the other and exercise should be completed one at a time. Students wait for dancer in front of them to do one set (8 counts) before joining in.
1 – 2 Gallop with right leg, arms in curved jazz first
3 Step forward with left foot turned out
4 Brush through first position, kicking R leg to devant. Arms in jazz third (L position)
5 – 8 Pointe right leg to the floor and hold
1 – 8 REPEAT – UNTIL DANCER REACHERS DSR
Once dancers reach DSR they should move to USR and line up one behind the other.
Once all dancers have completed the exercise on the R, they should REPEAT ON THE L.
Dancers should demonstrate:
- Stretched knees and feet in gallop
- Strong and controlled placement of arms and body throughout exercise
- Working through the floor to demonstrate elevation in their gallop
