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Teen - Foundation
Welcome to the Teen Foundation Syllabus, use the accordion to find your videos
Which exercise would you like to work on?
Start in centre with skipping rope. Counts are teacher’s choice.
Move 1 45 seconds of skipping with turned out feet – once completed place rope on floor
Move 2 45 seconds of running with high knees and feet pointed. Arms bent from the elbow by the waist, palms flat.
Move 3 45 seconds of mountain climbers – start in plank position with arms straight. Bend R knee in towards chest and then change to L knee. Continue changing legs as fast as possible
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
- Maintained height of the knees in ‘high knees’
- A stable plank position in ‘mountain climbers’
Equipment: 1 x foam block
Start on the floor in centre, laying down on back. Feet stretched on the floor with block placed in between feet. Arms stretched on floor above head.
1 – 2 Bring back up off the floor to sit up, carrying arms up and over the head. Arms finish stretched straight forward from shoulder line, with palms down
3 – 4 Take arms to jazz fifth with palms facing inwards
5 – 8 Stretch forward over legs. Place arms on the outside of the feet on floor, with palms flat to execute a hamstring stretch
1 – 4 Bring the body upright to sit back up with arms above the head in fifth position, palms facing inwards
5 – 8 Lay back down on the floor to return to starting position
1 – 48 REPEAT ABOVE 16 COUNTS TO COMPLETE THE MOVEMENTS ANOTHER THREE TIMES
1 – 2 Bring back up off the floor to sit up, carrying arms up and over the head. Arms finish stretched straight forward from shoulder line, with palms down
3 Take arms to jazz fifth with palms facing inwards
4 Open arms through second and place palms flat down on the floor in a low V position
5 – 6 Place R foot, then L on top of block
7 – 8 Wait
1 – 4 Draw L foot in and along the floor towards the body bending knee into a retire position turned out
5 – 6 Hold
7 – 8 Flex R foot and hold toes with both hands
1 – 8 Hold
1 – 2 Release foot placing hands back in a low V on the floor with back straight. Place L foot next to R on block with feet stretched
1 – 4 Draw R foot in and along the floor towards the body bending knee into a retire position turned out
5 – 6 Hold
7 – 8 Flex L foot and hold toes with both hands
1 – 8 Hold
1 – 2 Release foot placing hands back in a low V on the floor with back straight. Place R foot next to L on block with feet stretched
3 – 8 Hold
1 – 2 Lift R into leg catch position holding the back of the ankle with both hands. R foot flexed
3 – 16 Hold
1 – 2 Lower R leg onto block with both feet stretched. Lay body flat over the legs in hamstring stretch. Feet pointed. Arms stretched forward either side of block with palms flat on floor
3 – 8 Hold
1 – 2 Lift L into leg catch position holding the back of the ankle with both hands. L foot flexed
3 – 16 Hold
1 – 2 Lower L leg onto block with both feet stretched. Lay body flat over the legs in hamstring stretch. Feet pointed. Arms stretched forward either side of block with palms flat on floor
3 – 8 Hold
Dancers should demonstrate:
- Working through their feet and showing understanding of how to articulate when stretching and flexing
- Extension of the back of the knee in hamstring stretch to ensure connection with the floor
- Sitting up and out of the hips from the starting position. Aiming to lengthen the body over the legs when stretching forwards
- Keeping hips square and parallel throughout
Exercise is performed in groups of three. Dancers start in the centre on the floor facing DSL. Dancer 1 sits on floor with legs stretched out straight in front, legs together, feet pointed. Hands resting on top of legs. Dancers 1 & 2 sit diagonally behind either side of Dancer 1. Sitting on heels with knees bent.
1 – 2
Dancer 1: Open legs out into straddle position. Place hands flat in front on floor in front of body
Dancers 2 & 3: Wait
3 – 8
Dancer 1: Hold
Dancers 2 & 3: Wait
1 – 2
Dancer 1: Hold
Dancers 2 & 3: Place one hand on inside of knee and one hand on inside of ankle
3 – 8
Dancer 1: Hold
Dancers 2 & 3: Hold
1 – 2
Dancer 1: Lean forward and place elbows flat on floor with palms down
Dancers 2 & 3: Hold
3 – 8
Dancer 1: Hold
Dancers 2 & 3: Hold
1 – 8
Dancer 1: Hold
Dancers 2 & 3: Hold
1 – 2
Dancer 1: Bring body upright with palms flat on floor and arms straight
Dancers 2 & 3: Hold
3 – 8
Dancer 1: Hold
Dancers 2 & 3: Hold
After a short pause dancers should rotate to ensure all three dancers have their turn.
Dancers should demonstrate:
- Side stretch demonstrating stretched feet and the back of the knees connected to the floor
- Maintained turn out in hips when reaching forwards
- Sitting up tall out of the hips
Equipment: 1 x foam block
Exercise is performed in pairs. Start with both dancers in centre facing DSL. Dancer 1 starts in a lunge with L leg forward and R leg extended behind with the knee resting on edge of block (block resting on the long narrow side). Back R foot is flexed on demi pointe. Hands on hips. Dancer 2 sits behind Dancer 1, sitting on knees and holding Dancer 1’s ankle.
1 – 8
Dancer 1: Hold
Dancer 2: Hold
1 – 8
Dancer 1: Take arms to jazz fifth position, palms facing inwards and hold Dancer
2: Hold
1 – 4
Dancer 1: Arch back towards R foot, carrying arms back too
Dancer 2: Hold
5 – 8
Dancer 1: Bring body upright, bringing arms back to fifth position with palms facing inwards
Dancer 2: Hold
1 – 16
REPEAT ABOVE 8 COUNTS TWO MORE TIMES
1 – 2
Dancer 1: Place hands on the floor either side of body, fingers pointing forwards towards DSL
Dancer 2: Hold
3 – 4
Dancer 1: Slide forward into L splits keeping palms flat on floor, with body sitting upright
Dancer 2: Hold
5 – 16
Dancer 1: Hold
Dancer 2: Hold
1 – 2
Dancer 1: Place hands on waist and lift pelvis up slightly off the floor Dancer
2: Hold
3 – 4
Dancer 1: Slide down into L split
Dancer 2: Hold
5 – 16
REPEAT ABOVE 4 COUNTS FOUR MORE TIMES
Dancer should then transition to lunge on the other leg
After a short pause, dancers should change to ensure both complete the exercise.
Dancers should demonstrate:
- Proper alignment of the body, especially ensuring the hips are facing 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
- Stability and control throughout
- Working the lunge to stretch the hip flexor
Equipment: 2 x foam blocks
Start in centre facing SR. R foot forward on top of blocks (blocks are one in front of the other on the floor, with the longer sides touching). Legs are in lunge position. Back L knee on floor with foot pointed. Hands on floor either side of block, fingers pointing towards SR
1 – 4 Draw the body up to straighten R leg and kick L leg behind in penche position. Palms flat on floor in front of block
5 – 8 Bring L leg back down to the floor and slide backwards to return to starting lunge position
1 – 24 REPEAT ABOVE 4 COUNTS THREE MORE TIMES
1 – 4 Draw the body up to straighten R leg and kick L leg behind in penche position. Palms flat on floor in front of block
5 – 12 Pulse L leg in penche position
13 – 14 Lower L leg and place foot flat on floor
15 – 16 Stand upright and bring R foot to meet L in parallel first position behind the blocks, arms by the sides
1 – 48 PLACE L FOOT ON BLOCK AND REPEAT ABOVE 48 COUNTS ON OTHER SIDE
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 lunge to extend the hip flexors
- Working to maintain height of the leg when executing pulses
Start USL facing DSL with feet in first parallel and arms by sides. Dancers should line up one behind the other. Each dancer should complete one full set before the next dance starts.
1 – 2 Kneel on R knee
3 – 4 Roll to DSR face USR
5 – 6 Continue roll kneeling up on L knee. Stepping R foot flat on floor, facing DSR
7 – 8 Stand up to parallel first position – L foot meets R facing DSR
1 – 2 Kick R leg low to second. Arms in second position
3 – 4 Spring onto R leg, travelling to the side. Bring L foot into coupe derriere with arms crossed in front of body, hands in fists
5 – 8 REPEAT ABOVE 4 COUNTS ON OTHER LEG
REPEAT EXERCISE UNTIL DANCER REACHES DSR. Once dancer reaches DSR they should move to line up USR ready to complete the exercise on the other side
ONCE ALL DANCERS HAVE COMPLETED IT ON THE FIRST SIDE, REPEAT EXERCISE FROM THE OTHER CORNER
Dancers should demonstrate:
- Maintained control in upper body throughout
- Height/elevation in ski jumps
- 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 in centre in a wide second position. Hands clasped in front of body, bent at elbows
1 – 4 Lower the body down towards R into a lunge position. R leg bent with L leg straight & Bring body back up to starting position
5 – 8 Lower the body down towards L into a lunge position. L leg bent with R leg straight
1 – 8 REPEAT THE ABOVE 8 COUNTS, THIS TIME LOWERING THE BODY TO A SITTING POSITION ON EACH LUNGE
1 – 2 Lower the body down towards R into a lunge position. R leg bent with L leg straight
3 – 6 Lift the body up and down to create a small, quick pulsing movement as many times as possible
7 – 8 Stretch legs straight to return to starting position
1 – 8 REPEAT ABOVE 8 COUNTS ON THE OTHER SIDE
Dancers should demonstrate:
- Maintained control in upper body throughout
- Control through the legs when transitioning between moves
- Quick pulses when executing that section of the exercise
Start at the barre with feet in parallel first. L hand on hip and R hand on barre
1 – 4 Lift L leg to 90 degrees
5 – 6 Bend supporting R knee and lower the body down to just off the floor. Keep L leg extended and off floor
7 – 8 Stretch supporting R leg until straight and lift L leg back to 90 degrees, without placing the L heel on the ground
9 – 20 REPEAT ABOVE 4 COUNTS THREE MORE TIMES
21 – 22 Pointe L foot to floor and close into first parallel
23 – 24 Wait
REPEAT EXERCISE ON OTHER LEG
Dancers should demonstrate:
- Core strength and stability as they transition to and from standing
- Stretched knees and feet in extended leg
- Shoulders pressed down
Start SL with feet in first parallel and arms by sides. Dancers should line up in pairs one behind the other. Exercise should be executed in pairs. Each pair should complete one full set of the exercise before the next pair starts.
1 – 6 Slowly slide R leg out to middle splits (not allowing the body sit completely on floor). Arms in second with wrists flexed
7 – 8 Pull both legs inwards to finish in a full pile in second. Hands touch the floor, directly in front of the body
1 – 6 Turn clockwise to face US and slide L leg out to middle splits (not allowing the body sit completely on floor). Arms in second with wrists flexed
7 – 8 Pull both legs inwards to finish in a full pile in second. Hands touch the floor, directly in front of the body
1 – 6 Slowly slide R leg out to middle splits (not allowing the body sit completely on floor). Arms in second with wrists flexed
7 – 8 Pull both legs inwards to finish in a full pile in second. Hands pull into hips in fists with elbows bent behind
1 – 6 Turn clockwise to face US and slide L leg out to middle splits (not allowing the body sit completely on floor). Arms in second with wrists flexed
7 – 8 Pull both legs inwards to finish in a full pile in second. Hands pull into hips in fists with elbows bent behind
TURN BODY ANTI-CLOCKWISE TO FACE DS AND REPEAT EXERCISE UNTIL DANCER REACHES SR
Dancers should demonstrate:
- Strength and control when sliding down to side split
- Engaging the muscles to demonstrate control when pulling into plie
- Core strength 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 Step R foot to a small second (hip width apart) on demi pointe. Arms in curved jazz first position
2 Step L foot in to meet R, feet turned out
3 – 6 REPEAT ABOVE TWO COUNTS
7 – 8 Kick R leg into leg catch position. Catch R leg with both hands at ankle, with fingers in front of leg. L leg on demi pointe
Variation: if dancer is unable to catch the leg with two hands, while maintaining proper technique, they should catch with one hand and place the other hand in second.
REPEAT EXERCISE UNTIL DANCER REACHES SR. Once dancer reaches SR they should line up ready to complete the exercise on the other side
Once all dancers have completed the R, REPEAR 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, working to the highest demi pointe
- Strong, controlled posture and stretched feet
- Maintained balance in leg catch
This exercise can be executed at the barre or in the centre. Start facing the barre standing on R foot turned out, with back L foot pointed in derriere. Arms in curved jazz first position. If executing in centre, start in the same shape facing SR.
1 – 7 Lift the L leg to arabesque, then lower the body as the extension increases into penche line, keeping the head up and the shoulder line open. If in the centre, arms are behind the body in a low V. At the barre, hands remain on barre
8 Maintaining the height of the leg, place hands on the floor in front of body allowing the body to be fully over the R leg (for both options – centre and barre)
1 – 8 Hold
1 – 7 Take hands off the floor and lift body up through penche, trying to maintain the height of the leg for as long as possible, then pass through to the arabesque line. Arms either return to the barre or a low V
8 Finish in starting position
REPEAT EXERCISE ON OTHER LEG
Dancers should demonstrate:
- The penche kicks using the hamstring to show height and strength
- The penche kicks are executed with square hips and stretched supporting and extended legs
- Good balance when lowering the torso and lifting the leg into penche
- Maintained height of the working leg in the penche
- Extension through the hamstring to show a long straight leg line
Start USL with L foot pointed in front, arms in second. Class stands in a line one behind the other. Each student waits for dancer in front to complete one set before starting.
1 Step L foot flat and bend knees to demi plie in fourth position turned out
2 Brush R foot through first position with straight knees and kick R leg devant
3 Walk forward towards DSR with R foot on demi pointe
4 Walk forward towards DSR with L foot on demi pointe
5 – 8 REPEAT PREVIOUS 4 COUNTS ON OTHER LEG
1 Step L foot forward flat. 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 Walk forward towards DSR with R foot on demi pointe. Arms in curved jazz first position
4 Walk forward towards DSR with L foot on demi pointe. Arms in curved jazz first position
5 – 8 REPEAT PREVIOUS 4 COUNTS ON OTHER LEG
REPEAT EXERCISE UNTIL DANCER REACHERS DSR. Once dancer reaches DSR, they should move to USR to line up, ready to complete the exercise on the other side.
ONCE ALL DANCERS HAVE COMPLETED THE FIRST SIDE, REPEAT ON THE OTHER SIDE.
Dancers should demonstrate:
- Using the floor pressure in the brushing action to elevate kick
- A high demi pointe when executing the walks
- 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 centre with feet turned out in first position. Arms by sides
1 – 2 Draw the L leg up into retire position turned out
3 – 4 Lift the L leg higher aiming for the L knee to be beside L shoulder. Keep L leg bent from the knee and tilt hips. Hold the outside of the L ankle with the L arm, R arm to second.
5 – 6 Extend L leg straight into tilt line
7 – 8 Hold
1 – 2 Take L arm to fifth position, palm facing outward
3 – 6 Hold
7 – 8 Lower L leg through turn out to close into first turned out. Arms by sides
REPEAT EXERCISE ON OTHER LEG.
Exercise can be repeated at teacher’s discretion.
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 SL kneeling, sitting on heels and facing DS. Exercise should be executed in partners. Each partner should complete one full set before the next pair commences.
1 – 2 Turn the body to SR. Draw the R leg up turned out towards R shoulder with knee bent. Place L hand flat on floor towards DS and away from the body (creating a diagonal line from the knee to the shoulder). Hold the outside of the R ankle with R hand
3 – 4 Extend the R leg straight holding the R ankle with R hand
5 – 6 Hold
7 Release the R leg lowering it pointe on floor towards US. R arm in fifth position, palm facing outwards
8 Kick R leg high into tilt line, maintaining arm in fifth position
1 – 2 Bring R leg into kneeling position to meet L leg. Face body to DS
3 – 4 Roll to SR to face US
5 – 6 Continue roll kneeling up on L knee. Stepping R foot flat on floor, facing DS
7 – 8 Stand up to parallel first position – L foot meets R facing DS. Arms by sides
1 – 2 Turn the body to SR. Draw the R leg up through retire turned out. Arms in curved jazz first position
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 forward to front with palm down
5 Lower R leg into coupe derriere, bending supporting knee. Arms in curved jazz first position
6 Kick R leg into tilt position. Arms in L shape with R arm high in fifth, palm facing outwards and L arm forward to front with palm down
7 Kneel on R knee
8 Roll to SR to face US. Continue roll to face DS, returning to starting position REPEAT EXERCISE UNTIL DANCER REACHES SR
Once all partners have completed the R side, REPEAT EXERCISE ON L
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
- The body lifted out of the floor, spine is long and shoulders are down when rolling on the floor
Start USR with body facing DS. Feet in classical first with arms by sides. Head facing SL. Exercise should be completed in pairs and should be completed in full before the next pair starts.
1 – 2 Chasse full plie turned out to SL with L leg. Arms in second position
3 – 4 Bring R foot in to meet L to execute a full chaine turn anticlockwise. Arms in curved jazz first position
5 – 12 REPEAT THE ABOVE 4 COUNTS TWO MORE TIMES
13 – 14 Chasse full plie turned out to SL with L leg. Arms in second position
15 – 16 Bring R foot in to meet L to execute a chaine turn anticlockwise, finishing with the body facing DSL. Arms in curved jazz first position. Head changes direction at the end to face DSR
1 – 2 Chasse full plie turned out to DSR with R leg. Arms in second position
3 – 4 Bring L foot in to meet R to execute a full chaine turn clockwise. Arms in curved jazz first position
5 – 12 REPEAT THE ABOVE 4 COUNTS TWO MORE TIMES
13 – 14 Chasse full plie turned out to DSR with R leg. Arms in second position
15 – 16 Bring L foot in to meet R to execute a chaine turn clockwise. Finish facing DS with head looking SL. Arms in curved jazz first position
1 – 2 Chasse full plie turned out to SL with L leg. Arms in second position
& – 3 Bring R foot in to meet L to execute a full chaine turn anticlockwise. Arms in curved jazz first position
& – 6 REPEAT THE ABOVE 1.5 COUNTS THREE MORE TIMES
7 Step L foot to SL with body facing DS. Arms in curved jazz first position
8 Bring R foot to meet L and lower into classical first position. Arms by sides
AFTER ALL DANCERS HAVE COMPLETED THE FIRST SIDE, REPEAT EXERCISE ON OTHER SIDE
Dancers should demonstrate:
- Chasse into plie position
- Working onto highest demi pointe in turns
- 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, stability and control
Start SL with feet in first parallel and arms by sides. Exercise should be completed in pairs and should be completed in full before the next pair starts.
1 Chasse plie turned out bringing arms up into second position
2 Pull knees up and place L foot behind R on demi pointe, arms by sides
3 Step to second position turned out on demi pointe with R foot
4 Step forward into pirouette prep position with L foot flat and parallel, 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 – 8 Balance
1 Chasse plie turned out bringing arms up into second position
2 Pull knees up and place L foot behind R on demi pointe, arms by sides
3 Step to second position turned out on demi pointe with R foot
4 Step forward into pirouette prep position with L foot flat and parallel, arms in jazz third and R foot behind on demi pointe
5 Extend R foot straight out in front with foot pointed off the floor. Arms in curved jazz first position. L foot on demi pointe
6 – 8 Balance
1 Chasse plie turned out bringing arms up into second position
2 Pull knees up and place L foot behind R on demi pointe, arms by sides
3 Step to second position turned out on demi pointe with R foot
4 Step forward into pirouette prep position with L foot flat and parallel, arms in jazz third and R foot behind on demi pointe
5 Bring R foot in front of L into coupe devant. Arms in curved jazz first position. Rise on L foot
6 – 8 Balance
1 Chasse plie turned out bringing arms up into second position
2 Pull knees up and place L foot behind R on demi pointe, arms by sides
3 Step to second position turned out on demi pointe with R foot
4 Step forward into pirouette prep position with L foot flat and parallel, arms in jazz third and R foot behind on demi pointe
5 Kick R foot back bending from the knee. Clasp hands around foot at the back to pull heel towards the body. Rise on demi pointe with L leg
6 – 8 Balance
1 – 4 Lower R foot to meet L in first parallel with flat feet. Arms by sides
AFTER ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R REPEAT EXERCISE ON THE OTHER SIDE
Dancers should demonstrate:
- Chasse into plie position
- Working onto highest demi pointe in pas de bourree
- 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 each pirouette position
Start in the centre with feet in first parallel and arms by sides
1 – 2 Step forward into pirouette prep position with L foot flat and parallel, arms in jazz third and R foot behind on demi pointe
3 – 7 Bringing R foot into retire position execute as many pirouettes as possible in a clockwise direction. Arms in curbed jazz first position
8 Step R foot out to second on demi pointe and balance. Arms in second AFTER A SHORT PAUSE REPEAT EXERCISE ON THE OTHER LEG
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 each pirouette position
Start USL facing diagonally to DSL. Feet in first turned out and arms by sides. Combo travels DSR. Class should line up one behind the other and start once the person before them has completed one full set.
1 – 2 Chasse plie turned out towards DSR with R foot taking arms out into jazz second
3 – 4 Pull the L foot in to meet the R executing one high chaine turn. Arms in high classical first position
5 – 6 Chasse plie turned out with R foot taking arms out into jazz second
7 – 8 Pull the L foot in to meet the R executing one air turn towards the R. R arm classical fifth position and L arm in high classical first position
1 – 2 Step into plie turned out towards DSR with R foot taking arms out into jazz second
3 – 4 Pull the L foot in to meet the R executing one low chain turn. Arms in high classical first position
5 – 6 Kick R leg to second position at 90 degrees and push off L leg to bend the knee and tuck it under, kicking the heel towards the pelvis. Arms in second (axle prep) facing DSR. Continue to turn out of the movement in a clockwise direction
7 Step out of the turn with R foot to second facing DS
8 Close L foot to R to finish in first turned out with arms by sides REPEAT EXERCISE UNTIL DANCER REACHES DSR
ONCE ALL DANCERS HAVE COMPLETED THE R SIDE, REPEAT EXERCISE ON THE OTHER LEG
Dancers should demonstrate:
- A closed rib cage and centred Back should be completely flat and vertical
- Arms in curved jazz first should be chest height
- Working onto highest demi pointe in turn
- Spotting technique to ensure clean turns
- Strong arms throughout
Start USL with R foot pointed devant. Arms in curved jazz first position. Class should line up one behind the other and start once the person before them has completed one full set.
1 – 2 Gallop forward on the R foot
3 Step L foot in front turned out
4 Grande jete on R leg with arms in ‘L’ position – L arm forward and R arm to second
5 Step R foot in front. Back L foot on demi pointe. Arms in curved jazz first
6 Kick R leg to devant and L leg into attitude derriere (Firebird jump) with arms in a high V
7 – 8 Land on R leg and then lower to the floor bending R supporting knee and tucking the L leg in to sit on L heel
1 – 2 Roll towards SL to face US
3 Continue roll to kneel up on R knee and place L foot flat on the floor facing DS
4 Stand up bringing R foot to meet L in first parallel. Arms by sides
5 – 6 Face DSR and chasse L foot derriere in classical fourth bringing arms to curved jazz first position
7 – 8 Stretch both knees pointing R foot devant
REPEAT EXERCISE UNTIL DANCER REACHES DSL
ONCE ALL DANCERS HAVE COMPLETED THE EXERCISE ON THE R, REPEAT 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 USL facing DSR with L foot turned and R foot on demi pointe behind L. Arms by sides. Dancers should line up one behind the other and exercise should be completed one at a time.
1 – 2Gallop forward with arms in curved jazz first position
3 Step L foot flat in front of R with arms in curved jazz first position, body still facing DSR
4 Execute travelling straddle jump to the R with both knees bent, turning the body to DS. Arms in high V
5 – 8 Cross L foot behind R and turn out of the jump (L turn towards SL around to SR) Finish facing DS with feet in first parallel and arms by sides
ONCE ALL DANCERS HAVE COMPLETED THE R REPEAT EXERCISE ON THE L
Dancers should demonstrate:
- Using the hamstrings to create power in side leap preparation
- 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 feet
- Elevation in the gallop
Start USL with body facing DSR. R foot pointed devant with arms by sides. Dancers should line up one behind the other and exercise should be completed one at a time.
1 – 2 Gallop to DSR with R foot. Arms in curved jazz first position
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 – 2 Gallop to DSL with R foot with arms in curved jazz first position
3 Step L foot flat in front of R with arms in curved jazz first position
4 Kick R leg to devant towards DSR and L leg into attitude derriere (Firebird jump) with arms in an ‘L’ position – L arm in fifth and R arm in second
5 Land on R foot
6 Step L foot forward to meet R in first parallel with arms by sides
7 – 8 Wait
ONCE ALL DANCERS HAVE COMPLETED THE R REPEAT EXERCISE ON THE L
Dancers should demonstrate:
- Using the hamstrings to create power in leaps
- Support and control in the upper body and arms
- Dynamics and power in the leaps
- Using the bend in the preparation step to help with elevation
- Elevation in the gallop
Start facing sideways to the barre with feet first turned out. L hand on the barre, R arm by side.
1 – 2 Maintaining the turn out, draw the R leg up into retire position
3 – 4 Keep lifting the R leg. Take R arm and place on the inside of the leg, wrapping the hand around the back to take hold of the heel
5 – 8 Unfold the leg into leg mount position
1 – 4 Carry the R leg around to devant
5 – 8 Hold
1 – 4 Carry the R leg back around to second (mount position)
5 – 8 Hold
1 – 2 Maintaining the height of the R leg, let go of the heel and place R arm into classical fifth position
3 – 8 Hold
1 – 2 Take the R arm and hold outside of the R leg with elbow pointing towards SR. L hand holds above the R hand at the base of the ankle with elbow pointing towards SL. Leg sits in flexi spot
3 – 8 Hold leg catch position
1 – 4 Place L hand back down on barre and adjust the body and hips so that the R leg is now in a side tilt position. Continue holding ankle with R hand
5 – 8 Release the R arm to a high jazz fifth position with palm facing outward
1 – 4 Bend R leg from the knee so the R foot is pointing towards SR, bringing R arm into curved jazz first position. Supporting leg also bends
5 – 8 Straighten supporting leg extending the R leg back out into tilt position and R arm into jazz fifth with palm facing outwards
1 – 4 Lower the R leg and transfer the weight into a full pile, taking the R arm to jazz second
5 – 6 Draw the R leg into the L on demi pointe turning inwards towards the barre
7 – 8 Continue to turn finishing on L side in first turned out position. R arm on barre and L arm by side of body
REPEAT EXERCISES ON OTHER LEG
Dancers should demonstrate:
- Turnout through hips at all times
- Strength through the torso and arms to show clean lines
- Extension through the hamstring to ensure knees are fully pulled up
- 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
Start in centre with feet in first parallel and arms by sides.
5 – 8 Prepare arms to second
1 Step L foot turned out to DS
2 R kick devant
3 – 4 Step R foot back onto demi pointe then onto the L foot, bringing the feet together into first turned out
5 – 8 REPEAT ABOVE 4 COUNTS ON L LEG
1 Step L foot flat in front of R foot
2 Kick to second
3 Step R foot behind the L on demi pointe
4 Step L foot out to second on demi pointe
5 – 8 REPEAT ABOVE 4 COUNTS ON L LEG
1 Step out to SL with L leg, foot flat
2 Fan kick with R leg
3 – 4 Step R foot back onto demi pointe then onto the L foot, bringing the feet together into first turned out
5 – 8 REPEAT ABOVE 4 COUNTS ON L LEG
1 Step L foot towards DSL. Arms above head in fifth position, palms facing inwards
2 Bring body forward over L leg and place hands flat on the floor, kicking R leg to derriere into penche kick
3 – 4 Bring body upright and step R foot back onto demi pointe then onto the L foot, bringing the feet together into first turned out, arms in fifth position with palms facing inwards. Torso should be facing DS.
5 – 8 REPEAT ABOVE 4 COUNTS ON OTHER SIDE
1 Step with L foot to DSL on demi pointe. Arms in curved jazz first
2 Attitude kick R leg to derriere. Arms in a high V with head arching back towards foot
3 – 4 Bring R leg down and step back onto demi pointe, then onto the L foot, bringing the feet together into first turned out, arms in curved jazz first. Torso should be facing DS.
5 – 8 REPEAT ABOVE 4 COUNTS ON OTHER SIDE
1 Step L foot turned out and flat in front of R foot. Back foot on demi pointe. Arms in curved jazz first
2 Kick R leg into tilt position to second. Arms in L shape – R arm high jazz fifth with palm facing outward and L arm to second
3 – 4 Step R foot back onto demi pointe then onto the L foot, bringing the feet together into first turned out. Arms in curved jazz first
5 – 8 REPEAT ABOVE 4 COUNTS ON OTHER SIDE
1 Lower into first parallel with arms by sides
Dancers should demonstrate:
- Length through the neck and shoulders pressed down throughout
- Strength and control through the torso and arm lines
- Ensuring feet close to first parallel after each kick in the first 16 counts
- Using the floor pressure in the brushing action to elevate kicks
- Kicks reaching their full potential without sacrificing technique
- Length and extension through the backs of the knees
- Working their demi pointe to the highest potential
Start USL facing DSR. Exercise travels from corner to corner. Movements are repeated until dancer reaches the corner. Class stands in a line one behind the other. Each student waits for dancer in front to complete 8 counts of each move exercise before starting. Exercise should be completed one at a time
Move 1: Crouch springs. Bend to crouch position, hands either side of body. Spring in the air with arms in jazz fifth, palms facing forward. Repeat the movement until dancer reaches DSR
Move 2: Starting USR – Robot. Arms above the head in fifth position with palms facing inwards. Fast springs to the corner
Move 3: Starting USL – Step hops. Step with R foot forward and arms in curved jazz first. Hop off the R foot with L leg in retire and bringing arms to L position – R arm in high fifth with palm away and L arm in second. Repeat other side. Continue until dancer reaches DSR
Move 4: Starting USR – Step hop, leap. Step with R foot forward and arms in curved jazz first. Hop off the R foot with L leg in retire and arms in L position – R arm in high fifth with palm away and L arm in second. Land on R foot with bent supporting leg bringing arms back to jazz first. Split leap onto L leg with arms in L position – R arm forward. Step forwards with R foot to DSL and repeat until dancer reaches DSL
Move 5: Starting USL – REPEAT MOVE 4 ON OTHER LEG (NOT SHOWN ON VIDEO)
Move 6: Starting USR (different side starting than shown on video) – Continuous split leaps.
Step on L foot with arms in curved jazz first. Leap with R leg first and then kick L leg straight into L leap and so on. Arms in L position in leaps with opposite arm forwards. Arms return to jazz first in between each leap. Repeat until dancer reaches DSL
Move 7: Starting USL (different side starting than shown on video) – Split jumps. Bend to crouch position, hands either side of body. Spring into R split jump with arms in L position (L arm forward and R arm to second). Return to crouch position. Repeat on other leg. Two run DSR – R leg then L. Arms by sides. Bring feet together in parallel and rise taking arms up to jazz fifth. Demi plie in parallel with arms in curved jazz first. Straddle jump with arms in high V position landing in crouch position. Repeat until dancer reaches DSR
Move 8: Starting USR (different side starting than shown on video) – Continuous step leap.
Step with L foot, arms in jazz first. Kick R foot into R split leap with arms in L position (L arm forward and R arm to second)
Move 9: REPEAT MOVE 8 ON OTHER LEG
Dancers should demonstrate:
- Support and control in the upper body and arms
- Using the bend before the jumps to help increase elevation
- Stretched knees and feet in all jumps where needed
- Using the hamstring to help push the legs for more height
- Maintained control, strength and elevation as they tire
