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Workout of the Week – January 22

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snow day workout

This is the view out my window today…and underneath all that powder is a delightfully thick layer of ice, compliments of freezing rain all night long.  So, we’re not going anywhere.  And the gym is closed anyway.  Instead, my husband and I did this at-home workout last night, while watching one of our favorite tv shows!  It didn’t take a lot of brain power – which is always good – or a lot of space and equipment!  Here it is:

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The workout is 36 minutes long (without rest periods).  And, you’ll probably want a few of those…  Set a timer for 6 minutes.  Complete each set of three exercises as many times as possible during those six minutes.  Take a minute or two to rest.  Then, start in on the next set of three exercises.  Each set of three exercises is repeated for six minutes.  Here are the details on the moves! [Read more…]

Secret Agents

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Some dear friends in college taught me this variation on The Dice Game.  It’s a great way to involve boys and unwilling dance participants!

Laser Beams Secret Agent Dance

Play the dice game (read the details here) as usual.  But, use this list:

1 – Dive and roll (over and under laser beams)

2 – Two quick looks (see what’s coming around the corner and behind you)

3 – Crawl (through air ducts)

4 – Kick (karate style)

5 – Fast feet (avoiding bullets)

6 – Spin (turn around yourself to check for the enemy)

 

Go through each of the numbers’ movements as if the dancers are in “spy school” and learning how to outwit the enemy.  Once they have each number’s movement down, give them paper and dice, and allow them to create their own secret code.  Have dancers perform for the group and see if you can guess their secret codes!

The Dice Game

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Chance Dance

The dice game is one of my favorite games.  It is one of those tricks up my sleeve that I pull out if class is just seeming to drag along.  It’s for one of those days when I’m trying so hard to drill a new technique or teach a new skill, but my students just aren’t interested.  It’s also a great tool in and of itself to inspire choreography and help students put together their own dances!  The dice game is just a simple variation of Merce Cunningham’s chance dance.  Here are the rules:

 

  1. Give each child a piece of paper and a writing utensil.  Each child will roll a dice five times, and write down the sequence of numbers rolled.  This number sequence is their “secret code”.  Don’t share your secret code with anyone else!  Then, they will reference the chance dance list (see below).
  2. The students will create a dance sequence that includes the steps listed on the chance dance list in the order they rolled.  For example, if I rolled: 2 4 5 5 3, I would create a dance where I did (using the ballet chance dance list): Grand Battements, Leap, Chasse, Chasse, Turn.
  3. Encourage students to do multiples of a step (i.e. 3 chasses or 5 turns), to do variations on a step, and to include arm placements.  Require a beginning and ending frozen shape.

 

Ballet Chance Dance List

1 – Balance

2 – Grand Battement (Kick)

3 – Turn

4 – Leap

5 – Chasse

6 – Pas de Chat (Step of the Cat)

 

Jazz Chance Dance List

1 – Leap

2 – Chaine Turn

3 – Roll

4 – Jump Full Turn

5 – Upside Down

6 – Shape or Balance

 

Modern Chance Dance List

1 – Roll

2 – Swing

3 – Breath Movement

4 – Balance or Suspend

5 – Contraction

6 – Explode

 

Extending the Activity:  Have groups of 2-5 students perform their dances for everyone to view.  See if you or the students can guess what their secret code was!

 

Check out the Secret Agent variation on the dice game!

 

 

Workout of the Week – January 19

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This week’s workout is a little rough…but fun!  It should take you 45-55 minutes to complete.  There are 10 exercises.  Do 10 repetitions of each exercise, then 15 of each, then 20 of each, then 15 of each, and finally 10 of each.  That’s why we call it: 10-15-20-15-10  You can count your first round of 10 as your warm-up, just use s little lighter weights.

1-19-16 Workout of the Week

1. Gate Swings: Starting with your feet together, jump out to a squat (in 2nd position for you ballerinas :), then jump back to feet together.

2. Weighted Sumo Squats: Grab some weights, bags of flour, children, or any other heavy item you’ve got on hand.  Hold the weights in front of your chest, or place a weighted bar across your shoulders.  Legs are slightly wider apart than a regular squat and toes point outwards a little (not full turn-out dancers, just 25 degrees or so).  Bend your knees to a low squat, preferably so that your elbows tap your knees. [Read more…]

The Body Parts Shape Game

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The Body Parts Shape Game is one of my students most well beloved games.  I use it for students of all ages.  It’s easy to make harder or easier for different age groups.  Clearly, my preschoolers won’t be doing this…

Body Parts Shapes Game

But hey, a couple of my high schoolers might be able to pull off a one-handed balancing shape! 🙂  So, without further ado, the Body Parts Shape Game:

Pick a body part paper out of the bag (printable here) and make a frozen shape with only the listed body parts touching the ground. For example, if the paper says 1 head and 2 feet, make a shape with two feet and your head touching the ground, nothing else.  If the paper says, 1 foot and 2 hands, make a frozen shape with only 1 foot and 2 hands touching the ground.  You may not use your bottom, back, or other foot for balance.

Try to make a shape that is different from everyone else in the room.  Hold your shape until I say relax!  Give compliments to students whose shapes are truly unique and interesting.

It’s an easy and fun game!  Print out my list here: Body Part Shapes