Skip to content Skip to navigation Skip to collection information

Connexions

You are here: Home » Content » Arts and Culture Grade 4 » Dance: Warming up

Navigation

Lenses

What is a lens?

Definition of a lens

Lenses

A lens is a custom view of the content in the repository. You can think of it as a fancy kind of list that will let you see content through the eyes of organizations and people you trust.

What is in a lens?

Lens makers point to materials (modules and collections), creating a guide that includes their own comments and descriptive tags about the content.

Who can create a lens?

Any individual member, a community, or a respected organization.

What are tags? tag icon

Tags are descriptors added by lens makers to help label content, attaching a vocabulary that is meaningful in the context of the lens.

This content is ...

In these lenses

  • GETIntPhaseAC display tagshide tags

    This module and collection are included inLens: Siyavula: Arts & Culture (Gr. 4-6)
    By: Siyavula

    Module Review Status: In Review
    Collection Review Status: In Review

    Click the "GETIntPhaseAC" link to see all content selected in this lens.

    Click the tag icon tag icon to display tags associated with this content.

Recently Viewed

This feature requires Javascript to be enabled.

Tags

(What is a tag?)

These tags come from the endorsement, affiliation, and other lenses that include this content.
 

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.

Collection Navigation

Content actions

Download:

Collection as:

PDF | EPUB (?)

What is an EPUB file?

EPUB is an electronic book format that can be read on a variety of mobile devices.

Downloading to a reading device

For detailed instructions on how to download this content's EPUB to your specific device, click the "(?)" link.

| More downloads ...

Module as:

PDF | EPUB (?)

What is an EPUB file?

EPUB is an electronic book format that can be read on a variety of mobile devices.

Downloading to a reading device

For detailed instructions on how to download this content's EPUB to your specific device, click the "(?)" link.

| More downloads ...

Add:

Collection to:

My Favorites (?)

'My Favorites' is a special kind of lens which you can use to bookmark modules and collections. 'My Favorites' can only be seen by you, and collections saved in 'My Favorites' can remember the last module you were on. You need an account to use 'My Favorites'.

| A lens I own (?)

Definition of a lens

Lenses

A lens is a custom view of the content in the repository. You can think of it as a fancy kind of list that will let you see content through the eyes of organizations and people you trust.

What is in a lens?

Lens makers point to materials (modules and collections), creating a guide that includes their own comments and descriptive tags about the content.

Who can create a lens?

Any individual member, a community, or a respected organization.

What are tags? tag icon

Tags are descriptors added by lens makers to help label content, attaching a vocabulary that is meaningful in the context of the lens.

| External bookmarks

Module to:

My Favorites (?)

'My Favorites' is a special kind of lens which you can use to bookmark modules and collections. 'My Favorites' can only be seen by you, and collections saved in 'My Favorites' can remember the last module you were on. You need an account to use 'My Favorites'.

| A lens I own (?)

Definition of a lens

Lenses

A lens is a custom view of the content in the repository. You can think of it as a fancy kind of list that will let you see content through the eyes of organizations and people you trust.

What is in a lens?

Lens makers point to materials (modules and collections), creating a guide that includes their own comments and descriptive tags about the content.

Who can create a lens?

Any individual member, a community, or a respected organization.

What are tags? tag icon

Tags are descriptors added by lens makers to help label content, attaching a vocabulary that is meaningful in the context of the lens.

| External bookmarks