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Arts and Culture: Dance - the warm-up

Module by: Siyavula Uploaders. E-mail the author

ARTS AND CULTURE

Grade 6

CREATING, INTERPRETING AND PERFORMING

module 14

DANCE: the warm-up

Before you can attempt any of the activities, you must warm up your body. The warm- up reduces the risk of injury and will make the dances easier to do.

Activity 1:

To WARM UP the body and DEVELOP SKILLS

[LO 1.1]

  • 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.
Figure 1
Figure 1 (Picture 4.png)

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.
Figure 2
Figure 2 (Picture 6.png)
  • 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).
    Figure 3
    Figure 3 (Picture 7.png)
    Figure 4
    Figure 4 (Picture 8.png)
  • 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).
Figure 5
Figure 5 (Picture 13.png)

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).
    Figure 6
    Figure 6 (Picture 15.png)
  • 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;

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