- It will be easier and more fun if you do the warm-up with music. Choose music that is not to fast.
Preparation - stand with feet hip-width apart, feet facing forward, arms down. Remember:
- It is important to keep your body alignment in order to isolate the specific muscles that are being warmed up
- Correct body alignment will prevent injuries.
- Only move the body parts and muscles prescribed.
Breathing exercise
- Breathe in through your nose for four counts and lift your arms gradually sideways.
- Stretch your spine
- Breathe out through your mouth for four counts and gradually lower your arms.
- Repeat the breathing exercise.
- Stand with your feet hip-width apart, knees slightly bent, arms at your sides.
Head- and neck-isolations
- Stand with your feet a hip-width apart, feet forward, arms at your sides.
- Drop head down, up, side to side (repeat eight times).
- Make half circles with your head from right to left, then left to right (repeat eight times).
- do not move any other part of your body;
- keep feet firmly on the floor;
- do not lock your knees.
Shoulder isolations
- Raise right shoulder, then left shoulder alternatively (repeat eight times).
- Rotate right shoulder, then left shoulder alternatively (repeat eight times).
- Combine head and shoulder movements:
- head up down, right, left, rotate
- shoulders up, down, rotate
- repeat eight times.
- Keep the rest of the body still.
- Try to lift the shoulders as high as possible in order for the stretch to be effective.
- Do not move your head; keep your head facing forward.
- Limber from side to side on one spot, tapping alternative feet.
- Lift both arms up and out to the sides on the beat while keeping the limbering movement (repeat eight times).
- Retain limbering movement – drop arms – and rotate alternative shoulders (repeat eight times).
- Retain limbering movement – rotate shoulders in other direction (repeat eight times).
- Bend and straighten knees – push buttocks out – knees and feet facing forward (repeat eight times).
- Walk on the spot in time to the music for eight beats.
- Walk forward for four beats.
- Walk backwards for four beats.
- Repeat eight times.
- Add arm movements to the walking:
- arms straight up and down to the sides, front, above the head
- arms bent at the elbows lifted up and down to the side, front, down
- swinging of arms forward and back while walking
- circling the arms.
Quadriceps warm up
- Stay in one place and lift your knees alternatively up and down.
- Repeat eight times.
- Move forward while lifting the knees - four times.
- Move backwards while lifting the knees – four times.
- Repeat eight times.
- Add arm movements as with the walking.
Hamstring warm up
- Step to the side with your right leg – facing forward – lift your left leg up behind you – bending at the knee.
- Step to the left side – facing forward – lift your right leg up behind you – bending at the knee.
- Repeat eight times.
- Move forward while taking your leg back up – four times.
- Move backwards four times.
- Add arm movements.
Back warm up
- Bend knees – knees and feet facing forward – buttocks out – place hands on knees – contract back upwards (like a cat) and release (repeat eight times).
Lunges
- Retain above position – lift toes alternatively – keeping heels on the floor (repeat eight times).
- Lift heels alternatively (repeat eight times).
- Open legs wider – place hands on hips - knees and feet facing outward – lunge from side to side keeping feet firmly on the floor (repeat eight times).
- Lunge to the right and hold for four beats.
- Lunge to the left and hold for four beats.
- Return to pliè position (knees bent, knees and feet facing outward) – hands on hips – bend and straighten knees (repeat eight times).
- Keep legs open and knees bent and lift feet alternatively (repeat eight times).
- Bring feet together and walk on the spot (eight counts).
- Combine walking on the spot while opening and closing legs (eight counts).
- Walk on the spot – lift arms up and down (repeat eight times).
- Walk on the spot – repeat breathing exercise.
You are free to combine any or all of these exercises. The warm up should not be less than 3 minutes and not more than ten minutes.
Assessment
Table 1
| Learning Outcomes(LOs) |
| LO 1 |
| CREATING, INTERPRETING AND PRESENTINGThe learner will be able to create, interpret and present work in each of the art forms. |
| Assessment Standards(ASs) |
| We know this when the learner: |
| DANCE |
| 1.1 in preparing the body, demonstrates increasing skill and understanding of warming up, including: |
- the development of spinal flexibility and strength;
|
- the controlled and relaxed use of the joints, especially the knees, hips and ankles;
|
| 1.2 improvises and creates dance sequences that use: |
- steps and styles from various South African dance forms;
|
- costumes, props, imagery and music;
|
- varying use of energy such as tension and relaxation, stillness and flow;
|
- personal and general space;
|
| 1.3 learns, interprets and performs dances from South African culture with competence and appropriate style; |
