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Calf warm-up (heel digs)

  • Stay on the spot and bring your right leg forward – put your heel to the floor – foot flexed.
  • Bring the foot back to the starting position.
  • Change legs and put left heel forward on the floor.
  • Repeat the ‘heel digs’ eight times.

Walking

  • Walk forward for four counts (leading right).
  • Execute four heel digs.
  • Walk backwards for four counts.
  • Execute four heel digs.

Repeat four times.

Combination

  • Combine all the exercises, starting with the side stretching and ending with the walking and heel dig combination.
  • Repeat combination four times.

Inner thigh warm-up

  • March on the spot for eight counts.
  • Open your legs and march on the spot with open legs for eight counts.
  • March on the spot for four counts.
  • Open legs and march for four counts.
  • March for two counts.
  • Open legs and march for two counts.
  • March with closed and open legs alternatively for eight counts.

Lunges

  • March with open legs for eight counts.
  • Keep legs open and lunge from side to side for eight counts.
  • Keep your body upright and your hands on your hips.
  • After eight counts keep the lunge stable to the right side and hold the position for eight counts.
  • Turn to the right side with your body and put your hands on the bent knee – the other knee stretched out straight to the back.
  • Straighten your bent knee – bring upper body downwards – hold for eight counts.
  • Bend and straighten your knee eight times.
  • Repeat on other side.

Recovery

  • With legs still open face the front with bent knees (plié).
  • Bend and straighten knees eight times.
  • March with open legs and bent knees eight times.
  • Keep marching and bring feet together.
  • March for eight counts.

You are free to combine any or all of these exercises.

The warm up should not be less than three minutes and not more than ten minutes.

Activity 2:

To improvise and explore choreographic design concepts

[lo 1.2]

  • Now that you are warmed up we can actively begin to explore different choreographic design concepts, which will enable you to create your own dance. Listen very carefully to your educator, as he/she will give you valuable information to work with. Be creative and have fun!

1. Group Building

  • All groups, big or small, of any style of dance, fall into two categories:
  • Symmetric: building up or down to a central point, each side being similar to the other, making a balanced design.
  • Asymmetric: any kind of group that does not have a central focal point, and therefore no obvious balanced design.
  • You will be placed into two groups – one Symmetric and one Asymmetric.
  • Place yourselves so that your groups consist of straight lines, circles and curves – made with the arms and knees bent or straight.
  • Combine the lines and curves.

2. Co-operative groups

  • Walk to the centre of the dance space.
  • Take up position with the first learner in the dance space.
  • Change the original group formation, each moving in turn.
  • Change the group, moving simultaneously into another group.
  • Keep the group moving continuously.
  • If this is done to music, the mood of the music must be followed.

3. Space – Ground plans

  • The direction of the ground plan should change with the main divisions of the music.
  • The designs made by the ground plans should be in relation to the lines and shapes made by the learners, e.g.

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Source:  OpenStax, Arts and culture grade 7. OpenStax CNX. Sep 10, 2009 Download for free at http://cnx.org/content/col11027/1.1
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