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Senior - Foundation
Welcome to the Senior Foundation Syllabus, use the accordion to find your videos
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Start in centre with skipping rope. Counts are teacher’s choice.
Move 1 16 skipping repetitions with feet in first turned out landing each jump in demi plie Move 2 16 twists – feet in first parallel and twisting L & R from the hips alternating for each jump
Move 3 Double star jumps through rope (two jumps with feet in second parallel and two jumps with feet in first parallel). Repeat 4 times
Move 4 16 high knees – alternating legs bend the R knee up as high as possible in front of the body and keep alternating legs
Finish exercise with feet in first parallel
Dancers should demonstrate:
- Elevation in all jumps working through the feet with articulation
- Strong and stable posture and arms at all times
- Maintained technique as they start to tire
- No tripping over skipping rope
Equipment: 1 x foam block
Start standing in centre with feet in first parallel. Block in front of feet
PART ONE:
1 – 2 Stretch forward into hamstring stretch, placing hands on top of block
3 – 8 Hold hamstring stretch
1 – 2 Place hands flat on the floor in front of the block, fingers pointing forwards
3 – 8 Hold hamstring stretch
1 – 2 Keeping the hands on the floor, transfer the weight to stand on top of block
3 – 8 Hold hamstring stretch
1 – 2 Bend knees into a crouch position, pushing both feet onto demi pointe. Head up
3 – 8 Hold
1 – 2 Stand upright and step off block R foot, then L into first parallel
3 – 4 Step over the block to place feet in front of block. R foot then L into first parallel
5 – 6 Lower the body and bend knees into a crouch position. Sit on top of block with hands either side of body on floor
7 – 8 Extend legs straight along floor, slightly apart with feet stretched. Hands either side of the body
1 – 2 Stretch body forward into hamstring stretch, arms either side of feet with palms flat on floor
3 – 8 Hold hamstring stretch
1 – 2 Flex feet
3 – 8 Hold hamstring stretch
1 – 4 Sit upright and place hands flat on top of legs with elbows bent in beside waist
Dancers should demonstrate:
- Extension of the back of the knee in hamstring stretch
- Sitting up and out of the hips when on the Aiming to lengthen the body over the legs when stretching forwards
- Vertical, parallel legs in standing hamstring stretches
- Keeping hips square and parallel throughout
Equipment: 1 x foam block
Start in the centre on the floor facing DS in butterfly position. Feet on top of block with hands flat on floor either side of the body
1 – 8 Hold
1 – 2 Stretch arms forward in front of body with palms flat on floor
3 – 8 Hold
1 – 2 Sit upright and hold ankles
3 – 8 Hold
1 – 2 Open legs out into straddle position and place hands on top of block
3 – 8 Hold
Dancers should demonstrate:
- Turnout and rotation in side straddle position with stretched feet and the back of the knees connected to the floor
- Sitting up tall out of the hips
- Holding the ankles, not the toes in butterfly stretch
Equipment: 2 x foam blocks
Start sitting on the floor facing DS with legs extended to second. Place Blocks under heels with feet pointed. Hands flat on floor in front of body.
1 – 8 Hold starting position
1 – 2 Reach forward with torso to lay stomach on floor, with hips rotated in parallel. Arms in second position with palms flat on floor, head up.
3 – 8 Hold
1 – 2 Sit body back upright rotating the hips back to turned out. Hands flat on floor in front of body
3 – 8 Hold
1 – 4 Reach to R block and pull it inwards to sit under the R knee
5 – 8 Reach to L block and pull it inwards to sit under the L knee
1 – 8 Hold – keeping knees straight and feet stretched
1 – 2 Reach forward with torso to lay stomach on floor, with hips rotated in parallel. Arms in second position with palms flat on floor, head up.
3 – 8 Hold
1 – 2 Bend both legs from the knee to right angles so that feet are pointing towards US
3 – 8 Hold
1 – 2 Stretch both legs straight, bring hands in towards shoulders with palms flat on floor
3 – 4 Sit body back upright and turn out hips. Hands flat on floor in front of body
5 – 8 Hold
Dancers should demonstrate:
- Turnout and rotation in side straddle position with stretched feet and the back of the knees connected to the floor
- Sitting up tall out of the hips
- Extending through the hamstring to demonstrate fully stretched legs
Start in centre facing SR. Sit on the floor with legs stretched out straight in front, feet together and pointed. Hands flat on the floor by side of body.
1 – 4 Carry the L leg around to the back to sit in R splits and hold
3 – 8 Lay body over the front R leg, stretch arms straight forward with palms down. Hold
1 Place hands on the L side of R leg with elbows bent, bringing the torso forward
2 – 4 Carry R leg around to the back to connect with L leg
4 Stretch arms above head connecting with floor
5 – 8 Roll towards DS to finish laying on back, keeping the arms above the head
1 – 4 Kick R leg up into leg catch position on back. Hold the back of the ankle with both arms
5 – 8 Hold
1 – 2 Release R leg down to the floor to connect with L leg. Arms stretched above head on the floor
3 – 4 Arch up with back to sitting position
5 – 8 Lay body forward over legs in hamstring stretch. Arms stretched forward straight, either side of legs with palms down
SIT BODY UPRIGHT AND REPEAT EXERCISE ON OTHER LEG
Dancers should demonstrate:
- Proper alignment of the body, especially ensuring the hips are tracking parallel at all
- Great technique – not sacrificing technique for a lower split
- Open chest line throughout exercise
- Sitting up out of the hips
- Extension through the back of the knee and pull up through the hamstring
Start in centre facing SR. Feet in first parallel and arms by sides
1 – 4 Draw L leg up to retire
5 – 8 Extend L leg to penche position, placing hands flat on floor in front of R supporting leg. Head down
1 – 4 Walk hands away from supporting leg into an extended penche line keeping R heel on the floor. Head up
5 – 8 Hold
1 – 4 Rotate L leg to turnout. Head looks passed arms to DS
5 – 8 Rotate L leg back to parallel. Head looks SR
1 – 4 Walk hands back to vertical penche line 5 – 6 Lower the L leg to the pointe foot derriere
7 – 8 Stand up with feet in parallel first. Turn the body towards DS then SL REPEAT EXERCISE ON THE L
Dancers should demonstrate:
- Proper alignment of the body, especially ensuring the hips are tracking parallel when in the square penche line
- Open chest line throughout exercise
- Extension through the back of the knee and pull up through the hamstring
- Stability and control throughout, ensuring working leg maintains its height
Start in centre facing DS. Sit on the floor with legs stretched out in front, feet together and pointed. Hands on the floor either side of body.
1 – 2 Bring arms straight forward at shoulder height with palms down. Open legs to straddle position
3 – 4 Open arms out to second and continue to open legs out to middle splits
5 – 8 Rotate legs around to finish together behind the body. Allow torso to tip forward to lay on floor. Arms in a low V position behind the body. Arms should remain off the floor.
Variation: if dancer doesn’t have the flexibility to roll through, they will need to place their hands on the floor to help push them up and over.
1 – 8 REVERSE THE ABOVE 8 COUNTS
1 – 2 Open legs out to middle splits with arms in second
3 – 8 Hold
1 – 2 Rotate the hips to face SR in a R split. Arms in ‘L’ position with L arm forward.
Variation: if dancer doesn’t have the flexibility to rotate, they will need to place their hands on the floor to help push them up and over.
3 – 8 Hold
1 – 2 Rotate hips to face DS in middle splits with arms in second.
Variation: if dancer doesn’t have the flexibility to rotate, they will need to place their hands on the floor to help push them up and over.
3 – 8 Hold
1 – 2 Rotate the hips to face SL in a L split. Arms in ‘L’ position with R arm forward
Variation: if dancer doesn’t have the flexibility to rotate, they will need to place their hands on the floor to help push them up and over.
3 – 8 Hold
1 – 2 Rotate hips to face DS in middle splits with arms in second
Variation: if dancer doesn’t have the flexibility to rotate, they will need to place their hands on the floor to help push them up and over.
3 – 8 Hold
Dancers should demonstrate:
- Proper alignment of the body throughout
- Open chest line throughout exercise
- Extension through the back of the knee and pull up through the hamstring
- Stability and control throughout, ensuring rotations are clean and smooth
Equipment: 1 x foam block
This exercise is performed in pairs. Dancer 1 starts centre laying on back and facing SR. Arms above the head with palms up. Legs at a 90 degree angle, towards the ceiling with feet flexed. Block sits on top of feet. Dancer 2 stands behind Dancer 1’s legs holding their ankles and facing SL.
1 – 2
Dancer 1: Bringing arms forward execute a sit up to reach for and take hold of either side of the block
Dancer 2: Hold
3 – 4
Dancer 1: Lay back down to starting position, bringing block back to the floor with arms
Dancer 2: Hold
5 – 6
Dancer 1: Bringing arms forward execute a sit up to place the block back on top of the feet
Dancer 2: Hold
7 – 8
Dancer 1: Lay back down to starting position, leaving the block on the feet Dancer
2: Hold
1 – 32 REPEAT THE ABOVE 8 COUNTS TO EXECUTE 4 SETS
Dancers should demonstrate:
- Control as they sit up and lay down
- Extension through the hamstrings to ensure knees remain fully stretched throughout
Equipment: 1 x foam block
This exercise is performed in pairs. Dancer 1 starts centre laying on back and facing SL. Legs stretched out on the floor together with feet pointed. Dancer 2 stands behind Dancer 1’s head with their feet in second. Dancer 2 is holding either side of the foam block with arms stretched straight out from the shoulders. Dancer 1 wraps their hands around the outside of Dancer 2’s ankles.
1
Dancer 1: Lift both legs up to 90 degrees
Dancer 2: Hold
2
Dancer 1: Lift the pelvis and lower back off the floor and drive the legs straight up to touch the foam block with toes
Dancer 2: Hold
3
Dancer 1: Lower the back and pelvis back down to the floor to return to legs at a 90degree angle
Dancer 2: Hold
4
Dancer 1: Lower the legs back down to the floor to starting position
Dancer 2: Hold
5 – 16 REPEAT THE ABOVE 4 COUNTS TO COMPLETE FOUR SETS
1
Dancer 1: Lift both legs up to 90 degrees and lift pelvis and lower back off the floor and drive the legs straight up to touch the foam block with toes
Dancer 2: Hold
2
Dancer 1:Lower the back and pelvis back down to the floor to return to legs at a 90degree angle
Dancer 2: Hold
3 – 16 REPEAT THE ABOVE 2 COUNTS TO COMPLETE EIGHT SETS OF PULSES
Dancers should demonstrate:
- Control as they lift and lower their legs
- Extension through the hamstrings to ensure knees remain fully stretched throughout
- Pressing the back into the floor demonstrating core control
Start facing sideways to the barre with feet in a wide fourth turned out. L leg bent in front and R leg stretched behind. L hand on the barre, R arm in second position
1 Brush foot through first position, stretch knees and kick devant
2 Lower the leg, brushing back through first to return to starting position
3 – 16 REPEAT ABOVE TWO COUNTS TO EXECUTE EIGHT KICKS IN TOTAL
1 – & Rotate R leg in towards the barre, bending from the knee, supporting leg bent.
Continue to rotate outwards passing the foot through coupe devant
2 Kick R leg to second stretching supporting leg
3 – 8 REPEAT ABOVE TWO COUNTS TO EXECUTE FOUR KICKS IN TOTAL
1 – & Rotate R leg in towards the barre, bending from the knee, supporting leg bent.
Continue to rotate outwards passing the foot through coupe devant
2 Kick R leg to second stretching supporting leg. Catch the R leg with R arm, holding the outside of the ankle
3 – 6 Hold
3 Close R foot into fifth position on demi pointe
4 Turn towards the barre to face other side. L arm in second REPEAT EXERCISE ON OTHER SIDE
Dancers should demonstrate:
- Using the floor in the brush through to help with height of the kicks
- Strength through the torso and arms to show clean lines
- Extension through the hamstring to ensure knees are fully pulled up
Start US centre with feet in first parallel and arms by sides
OPTION 1:
1 – 2 Step forward with L foot flat into pirouette prep position, arms in jazz third (R arm comes forward in first and L arm remains in second) and R foot behind on demi pointe.
3 – 8 Execute three a la seconde turns
1 – 4 Lower heel and then pull R leg into retire to execute a double or triple pirouette, arms in curved jazz first position
5 – 8 Step R foot to second and balance on demi pointe. Arms in second AFTER A SHORT PAUSE REPEAT ON OTHER SIDE
NB: Only one option and one side is required to be show in the examination. Dancers choice
OPTION 2:
1 – 2 Step forward with L foot flat into pirouette prep position, arms in jazz third (R arm comes forward in first and L arm remains in second) and R foot behind on demi pointe.
3 – 10 Execute four a la seconde turns
11 – 14 Lower heel and then pull R leg into retire to execute a double or triple pirouette, arms in curved jazz first position
15 – 16 Lower the L heel and developpe R leg into a tilt position to second. Body facing DS. Arms in a diagonal line with R arm high
AFTER A SHORT PAUSE REPEAT ON OTHER SIDE
NB: Only one option and one side is required to be show in the examination. Dancers choice
Dancers should demonstrate:
- Maintained posture and correct alignment throughout
- Control and strength through arm lines and torso
- Strength when supporting leg in second off the floor
- Clear understanding of direction, placement and spotting
- Execution of clean pirouettes
Start facing sideways to the barre with feet in second turned out. Both arms in second with L arm closest to barre.
1 – 2 Full plie, turned out with both arms in second
3 – 4 Place L hand on barre and kick R leg into tilt position. R arm high in fifth with palm facing outwards
5 – 16 REPEAT ABOVE FOUR COUNTS HOLDING THE LEG IN TILT ON COUNT 16
1 – 4 Bend the R knee bringing leg into turned out retire position. R arm in curved jazz first
5 – 8 Hold
1 – 4 Unfold the R leg back out into tilt position with R arm in fifth, palm facing outwards
5 – 6 Lower the R leg and pull into fifth position on demi pointe. R arm in second
7 – 8 Turn towards the barre to face the other side and return to starting position
REPEAT EXERCISE ON OTHER SIDE
Dancers should demonstrate:
- 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
- Turnout through hips at all times when unfolding the leg into tilt
- Strength through the torso and arms to show clean lines
- Extension through the hamstring to ensure knees are fully pulled up
Start facing the barre, feet in first parallel. Hands on the barre
1 Demi plie
2 Kick R leg into attitude derriere. Arch back and head to look towards the foot
3 Bring R foot back to first parallel and demi plie
4 Kick R leg straight back to penche derriere
5 Bring R foot back to first parallel and demi plie
6 – 8 Lift the R leg to derriere with a bent knee. Hold the inside of the calf muscle with R hand and unfold the leg to a back mount
1 – 8 LOWER R LEG TO FIRST PARALLEL AND REPEAT ABOVE 8 COUNTS ON OTHER SIDE
Dancers should demonstrate:
- Length through the neck and shoulders pressed down throughout
- A clear difference between the bent and straight attitude kicks
- Returning torso to an upright position after each kick
- Care to execute with correct alignment
Start USL with feet in first parallel and arms by sides. Class should line up one behind the other. Exercise should be completed one at a time and each dancer should wait for the dancer before them to complete one full set before starting.
& – 1 Step on the ball of R foot and place L foot flat in front of R turned out (ball change). Bring arms up to curved jazz first position
1 Kick R leg to second with L supporting leg straight and foot on demi pointe. Arms in ‘L’ position with L arm in fifth and R arm to second
& – 3 Step to second on the ball of R foot and place L foot flat in front of R turned out (ball change). Bring arms up to curved jazz first position
4 Fan kick the R leg with supporting L leg bent arms push downwards to straighten by the side of the body in a low V
5 Step R foot flat to second towards DSR (body facing DSL) with both knees bent. Arms in second
6 Bring L foot to meet R to execute a half low chaine turn clockwise finishing US. Arms in curved jazz first
7 – 8 Continue the clockwise turn to face DSL. Open R leg out into a fan kick to finish with body facing DS. Arms push down to straighten beside the body in a low V
1 Step R foot flat to SR and lower the body over the stretched leg to place hands down in front of R foot
2 Kick L foot into penche position
3 – 8 Hold
1 Stand upright stepping L foot forward to SR
2 Step R foot together to meet L and turn body to face DS
3 – 8 Wait
REPEAT EXERCISE UNTIL DANCER REACHES DSR
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
Dancers should demonstrate:
- Length through the neck and shoulders pressed down throughout
- Using the floor pressure in the brushing action to elevate kicks when turned out
- Strong and stable arms and core throughout
- Ability to link various leg lines together with cleanliness and variation between the shapes
- Clean transition steps between each line / shape
Start in the centre with feet in first turned out and arms by sides. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed one full set.
1 – 2 Draw the R leg up into retire position turned out
3 – 4 Lift the R leg higher aiming for the R knee to be beside R shoulder. Keep R leg bent from the knee and tilt hips. Hold the outside of the R ankle with the R arm, L arm to second.
5 – 6 Extend R leg straight
7 – 8 Hold
1 – 4 Continue holding the leg and lower the torso down towards the left allowing L arm to touch the floor, pulling the R leg to create a tilt drop shape
5 Lower R leg to floor and kneel on R knee
6 Roll anticlockwise towards DSR
7 Continue roll kneeling up on L knee. Stepping R foot flat on floor to DS
8 Stand up to first turned out position – L foot meets R, arms by the sides
1 – 8 REPEAT EXERCISE UNTIL STUDENT REACHES DSR
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
Dancers should demonstrate:
- 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
- Turnout through hips at all times when opening the leg into tilt
- Strength through the torso and arms to show clean lines
- Extension through the hamstring to ensure knees are fully pulled up
- Clean transitions between steps
- Control through the torso and balance as they lower to the tilt drop shape
Start in the centre facing SR with feet in first turned out and arms by sides. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed one full set.
1 – 2 Draw the R leg up through retire turned out.
3 – 4 Lift the R leg higher aiming for the R knee to be beside R shoulder. Keep R leg bent from the knee and tilt hips. Hold the outside of the R ankle with the R arm, L arm to front low diagonal line with palm down
5 – 6 Extend R leg straight to tilt line
7 – 8 Hold
1 Lower the R leg and step forward to SR with R foot flat arms in curved jazz first position
2 Step forward towards SR with L foot flat
3 Kick R leg into tilt position. Arms in a diagonal line with R arm high towards US and L arm forward in a low diagonal towards DS
4 Hold
5 Lower R leg to floor and kneel on R knee
6 Roll anticlockwise towards SR
7 Continue roll kneeling up on L knee. Stepping R foot flat on floor to SR
8 Stand up to first turned out position – L foot meets R
1 – 8 REPEAT EXERCISE UNTIL STUDENT REACHES SR
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
Dancers should demonstrate:
- 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
- Turnout through hips at all times when opening the leg into tilt
- Strength through the torso and arms to show clean lines
- Extension through the hamstring to ensure knees are fully pulled up
Start USL with feet in first parallel and arms by sides. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed one full set.
1 Step L foot turned out with a bent knee. Arms in curved jazz first position
2 Brush R foot through first position with straight knees and kick R leg devant in a bent attitude shape. Arch body and head back towards supporting leg, arms in a low V behind the body
3 Bring body back upright and step forward towards DSR with R foot, arms by sides
4 Step forward towards DSR with L foot arms by sides
& Step forward towards DSR with R foot on demi pointe. Arms in curved jazz first position
5 Step forward towards DSR with L foot flat. Arms in curved jazz first position
6 Brush R foot through first position with straight knees and kick R leg devant. Arch body and head back towards supporting leg, arms in a low V behind the body
7 Bring body back upright and step forward towards DSR with R foot, arms by sides
8 Step L foot together to meet R in parallel first. Arms by sides
1 – 8 REPEAT EXERCISE UNTIL STUDENT REACHES SR
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
Dancers should demonstrate:
- Using the floor pressure in the brushing action to elevate kick
- Length through the neck and shoulders pressed down throughout
- Strength and control to lower the leg from the kick
- Control through the torso and arms, especially when transitioning to and from layout position
- Using the hamstring to find the full potential of the kick
Start facing SR in first parallel with arms by sides. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed one full set.
1 Chasse plie turned out, bringing arms up into second position
2 Place L foot behind R on demi pointe, arms by sides
3 Step to second position on demi pointe with R foot
4 Step forward into pirouette prep position with L foot flat, arms in jazz third and R foot behind on demi pointe
5 Bring R foot up to retire position and rise on L supporting leg. Arms in curved jazz first position
6 – 14 Balance
15 – 16 Step R foot to second on demi pointe so that both feet are now on demi pointe. Arms in second
1 Chasse plie turned out bringing arms up into second position
2 Place L foot behind R on demi pointe, arms by sides
3 Step to second position on demi pointe with R foot
4 Step forward into pirouette prep position with L foot flat, arms in jazz third and R foot behind on demi pointe
5 – 14 Bring R foot up to retire position and execute as many pirouettes as possible to the right in a clockwise direction. Arms in curved jazz first position
15 – 16 Step R foot to second on demi pointe so that both feet are now on demi point. Arms in second
REPEAT EXERCISE UNTIL STUDENT REACHES SR
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
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 ‘L’ position 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
- Working to their highest demi pointe in turns
Start off centre towards USL with body facing DSR. R foot pointed devant with arms in classical third. R arm forward. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed the full exercise.
1 – 2 Step R foot onto demi pointe towards DSR, bringing L foot into turned out retire derriere. Body begins to turn in a clockwise direction (pose turn). Bring arms to first position
3 – 4 Continue turning in clockwise direction spotting DSR. Lower L foot down the supporting leg to step down onto the floor opening arms out to third position
5 – 8 REPEAT THE ABOVE FOUR COUNTS
1 – 2 Step R foot flat towards DSR with R knee bent. Turn clockwise bringing L foot into coupe derriere. Arms in curved jazz first position. Finish turn to face SL with head looking front
3 – 4 Extend the L leg into a tilt kick position with the arms in a diagonal line. L arm is a high diagonal towards US and R arm low towards DS
5 Lower L leg to floor and kneel on L knee
6 Roll clockwise towards SL
7 Continue roll kneeling up on R knee. Stepping L foot flat on floor to DS
8 Stand up to first turned out position – L foot meets R. Arms by sides
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
Dancers should demonstrate:
- Maintained posture and correct alignment throughout. Ribcage should be closed and pelvis should be under
- Control and strength through arm lines
- Drawing the leg up to the pose turn cleanly and maintaining turnout
- Working to a high demi pointe in pose turns
- A tilt line that demonstrated the working leg stacked on top of the supporting leg
- Sitting up out of the hips when rolling on the floor to ensure a long spine is shown
Start USL with body facing DSR. R foot pointed devant with arms by sides. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed the full exercise.
1 – 2 Gallop to DSR with R foot. Arms in second
3 Step L foot flat in front of R with arms in curved jazz first position. Body facing DS
4 Execute seconde leap to the R with arms in a high V
5 – 8 Cross L foot behind R and turn out of the jump (L turn towards SL around to SR).
Finish facing DSL with feet in first parallel and arms by sides
1 Rise on demi pointe with arms above head in fifth position. Palms facing inwards
2 Lower heels and demi plie. Arms in curved jazz first position
3 Jump both legs out into straddle position. Arms in high V
4 Land in a crouch position. Hands on floor in front of body
5 – 6 Slide into middle splits with stomach on floor
7 – 8 Carry the legs around towards US to meet together
1 – 2 Roll clockwise towards SR bringing body upright
3 – 4 Tuck L knee in to kneel up towards SR
5 – 6 Step R foot flat on floor to a kneeling position facing DSR
7 – 8 Stand upright facing DS bringing L foot to meet R in parallel. Arms by sides
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
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 USL with body facing DSR. Feet in first parallel with arms by sides. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed the full exercise.
OPTION ONE:
1 – 2 Step forward towards DSR into pirouette prep position with L foot flat, arms in jazz third and R foot behind on demi pointe
3 – 5 Bring R foot up to retire position and pirouette in a clockwise direction on L supporting leg. Arms in curved jazz first position (aim for a double turn)
6 – 8 Continue turning whilst extending the R leg down towards the ankle to finish in coupe devant position & Hop on L foot
1 Step R foot flat towards DSL. Take arms to second position
2 Join L foot to R and turn clockwise to execute one low chaine turn to the R bringing arms into curved jazz first position
3 – 4 Execute one axle turn – rotate the R leg in a whipping action, tucking it into retire position and jumping off L leg (bending from the knee and tucking leg in towards chest)
5 Land on L leg continuing to complete turn so that body facing DSR
6 Step R foot to DSR arms by sides
7 Step L foot to meet R in parallel first arms by sides
8 Hold
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
OPTION TWO:
1 – 2 Step forward into pirouette prep position with L foot flat, arms in jazz third and R foot behind on demi pointe
3 – 5 Bring R foot up to retire position and pirouette in a clockwise direction on L supporting leg. Arms in curved jazz first position (aim for a double turn)
6 – 8 Continue turning whilst extending the R leg down towards the ankle to finish in coupe devant position & Hop on L foot
1 Step R foot towards DSL. Take arms to second position
2 Join L foot to R and turn clockwise to execute one low chaine turn to the R bringing arms into curved jazz first position
3 – 4 Execute one axle turn – rotate the R leg in a whipping action, tucking it into retire position and jumping off L leg (bending from the knee and tucking leg in towards chest)
5 Land on L leg continuing to complete turn so that body facing DSR
6 – 8 Slide into R split facing DSR hands either side of body 1 – 2 Bring L leg around to front of body
3 – 6 Bend knees and stretch over a forced arch. Push hips forward into a forward toe stand. Arms in a low V behind body
7 – 8 Step L foot to DS and then R to finish in first parallel. Arms by sides
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
NB: Only one option is to be shown in the exam
Dancers should demonstrate:
- Maintained posture and correct alignment throughout
- Control and strength through arm lines and torso
- Clear understanding of direction, placement and spotting
- Elevation to ensure jumps are executed with height off the floor
- Working through the floor in landings
- Sitting up out of the hips when rolling on the floor to ensure a long spine is shown
Start USL with body facing DSR. Feet in first parallel with arms by sides. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed the full exercise.
1 – 2 Gallop forward on the R foot with arms in curved jazz first position
3 Step L foot in front
4 Grande jete on R leg with arms in a low V
5 – 6 Land on R foot bringing L foot into retire. Arms in curved jazz first position
7 – 8 Kick L leg to penche position, with arms in a V behind body
1 – 2 Place hands on the floor in front of R foot
3 – 4 Bending through the elbows, lower the body towards the floor
5 – 6 Execute a forwards roll
7 Kneel up on L knee placing R foot flat on floor towards DSR
8 Stand up bringing L foot to meet R in parallel first position. Arms by sides
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT 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
- Stretched knees and feet in all jumps
- Using the hamstring to help push the legs for more height
- Control through body and balance when executing penche kick
Equipment: 1 x foam block
Start US facing SL. R foot pointed in front with arms in classical third (R arm forward and L arm to second). Head facing DS
PART ONE:
& 1 Hop on L leg and step R foot forward to DS. Open arms out to second position
2 Bring R foot to meet L and execute one low chaine turn to the R (clockwise). Arms in curved jazz first position
3 Kick R leg out to SR and L leg out to SL into side straddle jump – legs remain lower than 90 degrees to focus on the techniques and dynamics of the exercise. Body facing DS. Arms in high V position
4 Land on R foot and bend L knee to kneel on floor to face SR and roll clockwise to face US
7 Continue roll towards DS to step up onto L foot flat (kneeling on R knee)
8 Stand up to face DS with feet in first parallel. Arms by sides
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
PART TWO:
Part two is performed with a partner. Dancer 1 performs the exercise while Dancer 2 stands to the side of Dancer 1 holding block in front of them. Dancer 2 will be in line with the spot on the floor where Dancer 1 will execute their jump. The block is to encourage Dancer 1 to aim for maximum height in their jump
& 1 Hop on L leg and step R foot forward to DS. Open arms out to second position
1 Bring R foot to meet L and execute one low chaine turn to the R (clockwise). Arms in curved jazz first position
2 Kick R leg out to SR and L leg out to SL into side straddle jump – this time dancer aims for maximum height of legs in jump. Body facing DS. Arms in high V position
3 Land on R foot and bend L knee to kneel on floor to face SR and roll clockwise to face US
7 Continue roll towards DS to step up onto L foot flat (kneeling on R knee)
8 Stand up to face DS with feet in first parallel. Arms by sides
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
Dancers should demonstrate:
- Using the hamstrings to create power in leaps
- Support and control in the upper body and arms
- Dynamics and power in straddle jump
- Using the bend from the preparation to help with elevation
- Stretched knees and feet
- A clean roll ensuring the body is sitting up out of the hips with a long back
Start SL with feet in first parallel. Arms by sides
1 Chasse plie turned out bringing arms up into second position
2 Place L foot behind R on demi pointe, arms by sides
3 Step to second position on demi pointe with R foot
4 Step forward into pirouette prep position with L foot flat, arms in jazz third and R foot behind on demi pointe
5 – 8 Bring R foot into parallel retire and execute as many pirouettes as possible in a clockwise direction. Arms in curved jazz first position
1 Finish facing US with feet in first parallel, demi plie
2 Turn towards DSL and kick R foot devant with L leg on demi pointe. Arms in an ‘L’ position – L arm high in fifth and R arm in second
3 – 4 Step to DSL with turned out R foot, L leg in coupe derriere. Arms in curved jazz first
5 – 6 Kneel on L knee and roll to face US
7 – 8 Continue roll kneeling up on R knee. Step L foot flat to stand up to parallel first position
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
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 ‘L’ position 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
- Working to their highest demi pointe in turns
- Foot in retire sitting high and glued to the side of the leg
- Balance to demonstrate strength in the ankles
- Using the hamstrings to create power in the devant kick
- Support and control in the upper body and arms
- The body lifted out of the floor, spine is long and shoulders are down when rolling on the floor
Start USR with feet in first parallel and arms by sides.
PART ONE:
1 – 2 Gallop on R leg towards DSL, arms in curved jazz first
3 Step onto L foot flat with L knee bent
& Brush R foot forward through first turned out towards DSL. And extend the R leg just off the floor in devant
4 – 5 Brush the R foot back through first and transfer weight to DSR via a small jump in landing in a demi plie. R hand is placed on top of R leg. Back L leg kicks to an open derriere line with L arm in a high diagonal line
6 – 7 Kneel on L knee and roll to face US
7 – 8 Continue roll kneeling up on R knee. Step L foot flat to stand up to parallel first position
ONCE ALL DANCERS HAVE COMPLETED PART ONE OF THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
PART TWO:
1 – 2 Gallop on R leg towards DSL, arms in curved jazz first
3 Step onto L foot flat with L knee bent
& Brush R foot forward through first turned out towards DSL. And extend the R leg just off the floor in devant
4 – 5 Brush the R foot back through first and kick to a 45 degree angle rotating the body towards DSR as the back L leg kicks to an open penche line (switch leap). Arms in diagonal line with R arm low and back L arm high
6 – 7 Kneel on L knee and roll to face US
7 – 8 Continue roll kneeling up on R knee. Step L foot flat to stand up to parallel first position
ONCE ALL DANCERS HAVE COMPLETED PART TWO OF THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
Dancers should demonstrate:
- Using the hamstrings to create power in the devant
- Support and control in the upper body and arms
- Using the bend in the preparation to work for elevation
- A clean swish through maintaining a stretched leg when executing the switch motion
Start USL with body facing DSL. R foot pointed devant with arms in classical third. R arm forward. Exercise should be completed one at a time, with the next dancer starting after the dancer before them has completed the full exercise.
1 – 2 Step to DSR with R foot. Pull the L foot in to meet the R executing one high chaine turn. Arms in high classical first position
3 Extend R leg into a kick devant to DSR and L leg into attitude derriere to USL (turning firebird) with arms in ‘L’ position – L arm high and R arm in second
4 Land on R foot bringing L to meet in first position and execute a low chaine turn. Arms in curved jazz first position
5 Extend R leg into a kick devant to DSR and L leg into attitude derriere to USL (turning firebird). Arch the body and head towards back leg. Arms – option a) crossed in front of chest with hands touching shoulders, option b) hands pull into fists by hips.
6 Kneel on L knee facing body to USR and roll clockwise to face DSL
7 – 8 Continue roll kneeling up on R knee towards DSR. Step L foot flat to stand up to parallel first position
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE L SIDE
Dancers should demonstrate:
- A closed rib cage and centred pelvis. Back should be completely flat and vertical when executing chaines
- Spotting technique to ensure clean turns
- Using the hamstrings to create power in the devant kick of the firebird jump
- Support and control in the upper body and arms
- The body lifted out of the floor, spine is long and shoulders are down when rolling on the floor
Start USL with feet in parallel second. Hands clasped together in front of torso. All movements repeat to travel diagonally from USL to DSR then USR to DSL. Class should line up one behind the other and should commence after the dancer in front of them has completed 8 counts.
Exercise should be completed one at a time.
Move 1: Squat Springs – spring into the air in parallel second and land in a squat – travelling DSR. Repeat from USR travelling to DSL
Move 2: Ski Jumps – kick R leg out diagonally forward and jump landing with a bent R knee and L foot connected to R ankle. Arms in fists with elbows bent L arm forward and R arm back. Alternate legs travelling to DSR. Repeat from USR travelling to DSL
Move 3: Plank Crawls – start in plank position, with arms stretched and feet pointed (tops of feet on the floor). Use the arms to walk forward in plank position to DSR. Keeping feet and knees together throughout exercise. Repeat from USR travelling to DSL
Move 4: Crouch & Chest Jump – with feet together in first parallel, crouch and touch the floor then jump up off the floor bending the knees and bringing them up to the chest. Arms reach in front to jazz first with hands clasped on jump. Repeat from USR travelling to DSL
Move 5: Lunges & Springs – Clasp hands in front of the body. Jump into R leg lunge and then L leg lunge followed by four springs in first parallel with arms in fifth position, palms facing inwards. Repeat from USR travelling to DSL
Move 6: Squat & Burpee – Start in squat position with legs in second parallel. Reach forwards to place hands flat on the floor ahead of the body then travel legs in towards the arms. Repeat for a second time. One burpee – spring into the air with arms in fifth, land in crouch position, jump out into plank, return to squat with hands on floor. Repeat from USR travelling to DSL
Dancers should demonstrate:
- Maintained technique as they begin to tire
- Correct placement and alignment for all moves
- Elevation when jumps are demonstrated
- Ability to move quickly between being low and high
Start SL with R foot pointed devant and arms in classical third. Head facing SR. Exercise should be completed in pairs with one partner standing slightly more towards SR in diagonal to the other partner. Each pair should complete the exercise in full before the next pair begins.
1 Chasse full plie to second with R leg to SR. Arms to jazz second position
2 Bring L foot to meet R on demi pointe and execute one chaine turn to the R. Arms in curved jazz first.
3 – 4 REPEAT ABOVE 2 COUNTS
& Step towards US with R foot on demi pointe (body faces SR). Head to US. Arms remain in curved jazz first.
5 Bring L foot on demi pointe to meet R to execute one chaine turn clockwise. Finishing with body facing US and head looking SL. Arms remain in curved jazz first.
& Step to SL with R foot on demi pointe (body faces US). Head to SL. Arms remain in curved jazz first.
6 Bring L foot on demi pointe to meet R to execute one chaine turn clockwise. Finishing with body facing SL and head looking DS. Arms remain in curved jazz first.
& Step to DS with R foot on demi pointe (body faces SL). Head to DS. Arms remain in curved jazz first.
7 Bring L foot on demi pointe to meet R to execute one chaine turn clockwise. Finishing with body facing DS and head looking SR. Arms remain in curved jazz first.
& Step to SR with R foot on demi pointe (body faces DS). Head to SR. Arms remain in curved jazz first.
8 Bring L foot on demi pointe to meet R to execute one chaine turn clockwise. Finishing with body facing DS and head looking SR. Arms remain in curved jazz first.
1 – 7 REPEAT ABOVE 7 COUNTS
& – 8 Close feet together in parallel first position with arms by sides
1 Step forward with L foot flat into pirouette prep position, arms in jazz third (R arms comes forward in first and L arm lifts to second) and R foot behind on demi pointe.
2 Turn towards SR in a clockwise direction finishing facing DSL with R foot pointed devant turned out and L leg turned out en fondu. Arms in curved jazz first position. Head spots and finishes DS
3 – 4 Carry R leg around to second position with foot pointed. Arms open out to jazz second. Body facing DS
5 Step R foot back on demi pointe. Front L foot flat and arms in ‘L position’ (R arm forward in first and L arm in second position)
6 Turn towards SR in a clockwise direction finishing facing DSR with R foot pointed devant turned out and L leg turned out en fondu. Arms in curved jazz first position. Head spots and finishes SR
7 – 8 Carry R leg around to second position with foot pointed. Arms open out to jazz second. Body facing SR
1 Step R foot back on demi pointe. Front L foot flat and arms in ‘L position’ (R arm forward in first and L arm in second position)
2 Turn towards US in a clockwise direction finishing facing USR with R foot pointed devant turned out and L leg turned out en fondu. Arms in curved jazz first position. Head spots and finishes US
3 – 4 Carry R leg around to second position with foot pointed. Arms open out to jazz second. Body facing US
5 Step R foot back on demi pointe. Front L foot flat and arms in ‘L position’ (R arm forward in first and L arm in second position)
6 Turn towards SL in a clockwise direction finishing facing USL with R foot pointed devant turned out and L leg turned out en fondu. Arms in curved jazz first position. Head spots and finishes SL
7 – 8 Carry R leg around to second position with foot pointed. Arms open out to jazz second. Body facing SL
1 Close R leg into L to face DS. Feet in first parallel and arms by sides. Once complete dancers should move to SR ready to commence the exercise on the other side.
ONCE ALL DANCERS HAVE COMPLETED THE FIRST SIDE, REPEAT EXERCISE ON OTHER LEG
Dancers should demonstrate:
- Maintained posture and correct alignment throughout. Ribcage should be closed and pelvis should be under
- Control and strength through arm lines
- Clear understanding of direction, placement and spotting
- Execution of clean chaines with heels always coming together and a high demi pointe maintained
