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Dance: Warming up

Module by: Siyavula Uploaders. E-mail the author

ARTS AND CULTURE

Grade 4

CREATING, INTERPRETING AND PERFORMING

Module 23

DANCE: WARMING-UP

WARMING 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 and develop skill [LO 1.1]

  • It will be easier and more fun if you do the warm-up with music. Choose music that is not too fast.

Preparation - stand with feet a hip-width apart, feet facing forward, arms down.

  • 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 prescribed body parts and muscles.

Breathing exercise

  • Breathe through the nose for four counts and gradually lift the arms sideways.
  • Stretch your spine.
  • Breathe out through your mouth for four counts while gradually lowering your arms.
  • Repeat breathing exercise.
  • Stand with feet hip-width apart – knees slightly bent – arms down at the sides

Head- and neck isolations

  • Stand with feet hip-width apart, feet pointing forward, arms down at sides
  • Head: drop 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 (graphics1.png)

Shoulder isolations

  • Raise right shoulder, then left shoulder alternately (repeat eight times).
  • Rotate right shoulder, then left shoulder alternately (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 (graphics2.png)

Arm warm-up

  • Preparation: stand with feet hip-width apart – arms down at the side – do not lock your knees – shoulders square – pull abdominal muscles in – pull buttocks in.
  • We will only warm up the arms – do not move any other part of your body.
  • Control the movement of your arms.
  • Raise straight arms to the side – shoulder height – and drop arms down – repeat eight times.
  • Raise straight arms to the front – shoulder height – drop arms down – repeat eight times.
  • Combine arm raises – repeat eight times.

Figure 3
Figure 3 (graphics3.png)

  • Bend arms at the elbow – forward - and drop – repeat eight times.
  • Lift arms up forward – bend arms at the elbow and straighten arms – repeat eight times.
  • Combine arm movements.
Figure 4
Figure 4 (graphics4.png)
Figure 5
Figure 5 (graphics5.png)

Upper body warm-up

  • Preparation: stand up straight – arms to the side – knees slightly bent – abdominal muscles in – buttocks in
  • Make sure your hips are facing forward.
  • Do not move your legs and hips.
  • Keep feet firmly on the floor.
  • Bend your upper body to the right side – facing forward – repeat eight times.
  • Bend your upper body to the left side – facing forward – repeat eight times.
  • Swing your upper body from the right to the left – starting upright and moving downwards in a semi-circle and ending left upright – repeat eight times.
  • Control your swings.
  • Keep your balance.

Hip warm-up

  • Preparation: stand up straight – feet a hip-width apart – hands on your hips.
  • Isolate your hips.
  • Do not move any other part of your body.
  • Keep your legs and feet still.
  • Push your right hip out to the side.
  • Push your left hip out to the side.
  • Repeat eight times.
  • Rotate your hips from right to left – full circle – repeat eight times.
  • Rotate your hips from left to right – full circle – repeat eight times.
Figure 6
Figure 6 (graphics6.png)

Leg warm-up

  • Walk on the spot in time to the music for eight beats.
  • Walk forwards for four beats.
  • Walk backwards for four beats.
  • Repeat eight times.
  • Add controlled arm movements as executed in the arm warm-up.Repeat eight times.

Quadriceps warm-up

  • Stay in one place and lift your knees alternately up and down.
  • Repeat eight times.
  • Put your hands on your hips.
  • Keep your abdominal muscles tight.
  • Keep your body upright.

Hamstring warm-up

  • Step to the side with your right leg – facing forward – lift your left leg up behind you – bending it at the knee.
  • Step to the left side – facing forward – lift your right leg up behind you, bending it at the knee.
  • Repeat eight times.
  • Do not lean forward when lifting your leg to the back.
  • Keep your body straight at all times.

Buttocks warm-up (Gluteus Maximus):

  • Preparation: stand with your feet a hip-width apart – arms down at the sides.
  • Bend your knees – push your buttocks out and lean slightly forward – raise arms up forwards.
  • Straighten your legs.
  • Repeat eight times.
  • Make sure your knees are in line with your toes when you bend your legs.
  • Keep your heels on the floor.
  • Do not bow your back – keep your back straight when you lean forward from the waist.
  • Keep your head in line with your spine

Jumps:

  • Preparation: press with your whole foot, especially your heels, onto the floor.
  • This will give you the strength to push up into the air.
  • Stretch your legs and feet.
  • Keep your shoulders open and square.
  • Keep your body straight.
  • Use every muscle in the sole of your foot.
  • Work from the heels through to the toes.
  • When you land, your toes should touch the floor first.
  • Then carefully lower through your foot to the heel – bending your knees as you land.
  • Jump from both feet.
  • Bend knees before jumping.
  • Straighten knees in mid-jump.
  • Land on both feet with knees bent.
  • Jump forward, backwards, right and left.
  • Jump in time to the music.
  • Jump from one foot to the other.
  • Combination::
  • jump four times on both feet
  • jump twice on right foot
  • jump twice on left foot
  • jump forwards using alternate feet (four times)
  • jump backwards using both feet (four times)
  • repeat eight times
Figure 7
Figure 7 (graphics7.png)

Foot warm-up:

  • Preparation: stand with your feet a hip-width apart – body straight – arms down at the sides.
  • Slowly raise your heels and lower – repeat eight times.
  • Lift your toes – heels on the floor –and lower – repeat eight times.
  • Combine toe-and-heel raises alternatively eight times.
  • Keep body straight at all times.
  • Keep your balance.
  • Keep your head up looking forward – do not look down (you will fall forward!)!

Assessment

LEARNING OUTCOME 1: CREATING, INTERPRETING AND PRESENTINGThe learner will be able to create, interpret and present work in each of the art forms.

Assessment Standard

We know this when the learner:

1.1 in preparing the body, follows a teacher-directed warm-up and skill-developing ritual, with attention to safe use of the body, for example:

- knees aligned over toes when bending;

- articulation (toe-heel-bend) of the feet and bending knees when landing from jumps;

- good posture at all times.

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