British Theatre Dance Association. Primary Modern Jazz

Size: px
Start display at page:

Download "British Theatre Dance Association. Primary Modern Jazz"

Transcription

1 British Theatre Dance Association Primary Modern Jazz The Modern Jazz programme of study is written as detailed descriptions of the exercises in the grade with timing and spatial directions using the studio chart. The glossary of terms and technical information has been devised as a teaching aid and when used in conjunction with the programme of study, it is hoped that most teachers' questions will be clarified and that they will find the information included helpful. Presentation, style and posture, as all teachers appreciate, are also important to the development of the dancer and in the preparation of students for examination. Teachers are encouraged to present all arms, walks and steps in their own choice of style suitable for the age and ability of the student. The quality of the movement demonstrated, and the presentation of the exercise are also important factors to be considered in preparing students for examination. The set music allows time after each exercise for the student to hold a suitable finishing position. It is the intention, as it has always been, to allow teachers freedom of choice of style and presentation to ensure that the programme of study remains current and is able to reflect changing commercial trends.

2 DRESS CODE Smart presentation is important to all candidates entering BTDA examinations; the following dress code should be applied for Modern Jazz examinations: BTDA does not advocate colour or style of examination dress but it expects candidates to have uniformity throughout the school. No jewellery, nail polish or make up is to be worn for examinations included in this programme of study. Female candidates Appropriate style of leotard with footless tights OR catsuit Bare feet Hair should be neat and tidy in a bun or tied back off the face and should not restrict the candidate in any way Male candidates Fitted T-shirt, cycling shorts/leggings/unitard Bare feet Hair should be neat and tidy and should not restrict the candidate in any way

3 WARM-UP, 8 Marches , Jumps Marches, 4 Jumps , Repeat Twice in all BARRE S 1. Knee bends and rises 1 knee bend, 2 rises Commence facing barre, feet 2. Thigh lifts Thigh lift, lower, repeat with other leg Thigh lift & hold, lower Commence side to barre, feet Foot to be placed at the side of knee CENTRE S 1. Leg bend, stretch, bend and down Bend R leg in, fully extend to a straight line Bend R leg in again, replace Commence lying on floor, on back with side to the front, head in line with body & hands by sides using alternate legs 2. Sitting, forward bend and upward stretch Stretch forward to touch toes, recover Upward stretch, release fingers Commence sitting on floor, side to the front, with back straight & arms above head

4 3. Standing, forward bend and upward stretch Bend forward with straight knees to touch toes, recover Upward stretch, release fingers with arms above head 4. Head movements (Forward, backward and side relaxation) Relax head forwards onto chest Relax head backwards to look up Relax head towards R side Relax head towards L side Opposition arm swings with knee bends Swing arms to opposition arm line with knee bend Repeat apart Using body movement, teacher's style, showing full extension of line Can also be shown with 2 counts for each swing WALKS 1. Walk, clap, travelling forwards Walk, clap, walk, clap 16 in all 2. Springs at the back Springs from foot to foot Travelling forwards using body movement, teacher's style Teacher's choice of direction

5 3. Skips around the room 32 skips 4. Gallops around the room, gallops sideways starting with R foot 3 4 Step on R foot, hop with half a turn to face opposite way and continue starting with L foot Commence facing side, feet Travelling around the room Commence facing inwards or outwards Travelling around the room 5. Set step 4 skips travelling forwards, 4 jumps skips travelling backwards, 4 jumps Using body movement, teacher's style Twice in all MODERN JAZZ BOW Step & bow to R Repeat to L , walks travelling backwards & bow

Reference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79.

Reference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79. STRAND: Gymnastics CLASS LEVEL: Infants LESSON: 4 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions of walking, running, stopping and jumping. Develop travelling on

More information

IMPERIAL SOCIETY OF TEACHERS OF DANCING. Modern Theatre Dance Faculty SYLLABUS OUTLINE OF MODERN THEATRE DANCE EXAMINATIONS DECEMBER 2016

IMPERIAL SOCIETY OF TEACHERS OF DANCING. Modern Theatre Dance Faculty SYLLABUS OUTLINE OF MODERN THEATRE DANCE EXAMINATIONS DECEMBER 2016 IMPERIAL SOCIETY OF TEACHERS OF DANCING Modern Theatre Dance Faculty SYLLABUS OUTLINE OF MODERN THEATRE DANCE EXAMINATIONS DECEMBER 2016 ISTD HEADQUARTERS 22/26 PAUL STREET LONDON EC2A 4QE TEL: +44 (0)20

More information

Venue. Equipment. Reference Primary School Curriculum (1999) Physical Education, page 30.

Venue. Equipment. Reference Primary School Curriculum (1999) Physical Education, page 30. STRAND: Gymnastics CLASS LEVEL: First & Second Class LESSON: 5 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions. Develop the basic movement actions of transferring

More information

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1 TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes

More information

Home Workout with Household Items

Home Workout with Household Items Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

More information

Falls Prevention Strength & Balance Programme Exercise Booklet

Falls Prevention Strength & Balance Programme Exercise Booklet Falls Prevention Strength & Balance Programme Exercise Booklet Working together to prevent falls This booklet describes the exercises which form the strength and balance component of the Trust falls prevention

More information

Reference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79.

Reference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79. STRAND: Gymnastics CLASS LEVEL: Infants LESSON: 5 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions of walking, running, stopping, jumping, balancing and transferring

More information

Reference Primary School Curriculum (1999) Physical Education, page 42. Physical Education Teacher Guidelines, page 81.

Reference Primary School Curriculum (1999) Physical Education, page 42. Physical Education Teacher Guidelines, page 81. STRAND: Gymnastics CLASS LEVEL: Third & Fourth Class LESSON: 2 PAGE: 1 Curriculum Objectives Strand Unit: Movement Create a sequence of movement to develop body awareness and control with appropriate variations

More information

Water Fitness Exercises (10/14/2013)

Water Fitness Exercises (10/14/2013) Water Fitness Exercises (10/14/2013) Reach up (alternate hands) Tap shoulders / reach up / tap shoulders / reach out (these arm movements will also be repeated while doing the cardio exercises) Jazz hands

More information

Waterfitness exercises 10/14/2013 Page 1

Waterfitness exercises 10/14/2013 Page 1 Reach up (alternate hands) Tap shoulders / reach up / tap shoulders / reach out (these arm movements will also be repeated while doing the cardio exercises) Jazz hands arms out to the side and open the

More information

Cross Country Dry land training. Exercises and Stretches

Cross Country Dry land training. Exercises and Stretches Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing

More information

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set. KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2

More information

CONTENTS OF ACTIVATE 11

CONTENTS OF ACTIVATE 11 CONTENTS OF ACTIVATE Preface...7 Physical Education Curriculum Objectives...10 Curriculum Outcomes For Activate... Acknowledgements & music...12 Introduction to ACTIVATE...14 Background to the Activate

More information

Exercises for Older Adults

Exercises for Older Adults Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2 Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle

More information

GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be

More information

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches /? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid

More information

Curl-ups with a Twist

Curl-ups with a Twist Curl-ups Curl up and bring your shoulders off the floor until your palms are on top of your knees, then return to start. FITNESS STATION Can you do them slowly? Curl-ups with a Twist Curl-up pulling your

More information

ICU: Rehabilitation Programme

ICU: Rehabilitation Programme Information and exercises ICU: Rehabilitation Programme Introduction During an ICU stay, maintaining a patient s stamina, muscle strength and general movement is very important to their prolonged recovery.

More information

KIWIDEX CIRCUITS AND CHALLENGE COURSES. Movement to Music. On 1 Feb 2012, SPARC changed its name to Sport NZ.

KIWIDEX CIRCUITS AND CHALLENGE COURSES. Movement to Music. On 1 Feb 2012, SPARC changed its name to Sport NZ. KIWIDEX CIRCUITS AND CHALLENGE COURSES 253 Movement to Music On 1 Feb 2012, SPARC changed its name to Sport NZ. www.sportnz.org.nz 254 Movement to Music Music provides a good atmosphere for physical activity

More information

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly. Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your

More information

Move More Wakefield District. Active at home programme

Move More Wakefield District. Active at home programme Move More Wakefield District Active at home programme The active at home programme has been developed to increase your activity levels in the comfort of your own home, and in turn improving your balance

More information

Walking/Running Stretch Routine

Walking/Running Stretch Routine Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine

More information

Pre - Operative Rehabilitation Program for Patellar Instability

Pre - Operative Rehabilitation Program for Patellar Instability Pre - Operative Rehabilitation Program for Patellar Instability This protocol is designed to assist you with your preparation for surgery and should be followed under the direction of a physiotherapist

More information

UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Wall push-ups- 4 step slow push-ups- Walking hands

UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Wall push-ups- 4 step slow push-ups- Walking hands UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Get in a crab position, bend the arms and let your bottom touch the floor, then straighten arms again. Wall push-ups-

More information

WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising.

WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising. WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising. 1. 1. Stand with your feet 30cm apart, hold the Bullworker inner grips with your arms extended

More information

POSTURAL STABILITY STRENGTH & BALANCE

POSTURAL STABILITY STRENGTH & BALANCE POSTURAL STABILITY STRENGTH & BALANCE Home Exercise Programme Text by Sheena Gawler Research Associate, Research Department of Primary Care and Population Health University College London Medical School

More information

Home Exercise Program for Knee Conditioning

Home Exercise Program for Knee Conditioning Prepared for: Prepared by: Instructions: Home Exercise Program for Knee Conditioning Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or jogging for 10 minutes.

More information

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

Sets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up

Sets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up Dan Christoffer, EdD, ATC, ATR Mayo Clinic Sports Medicine Charlton LC 200 First Street SW Rochester, MN 55905 Email: christoffer.daniel@mayo.edu https://sportsmedicine.mayoclinic.org 1. Sleeper Stretch

More information

Plyometric Training Routine

Plyometric Training Routine Plyometric Training Routine Plyometric exercises aim to improve your ability to use your strength more rapidly. It stands to reason therefore that you need to combine plyometrics with weight training.

More information

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds

More information

Chapter 9 PHYSICAL ACHIEVEMENT TRAINING IN THE ARMY CADET FORCE

Chapter 9 PHYSICAL ACHIEVEMENT TRAINING IN THE ARMY CADET FORCE General Chapter 9 PHYSICAL ACHIEVEMENT TRAINING IN THE ARMY CADET FORCE SECTION 1. INTRODUCTION 0901. As part of the APC syllabus cadets are required to pass simple physical achievement tests at 1-, 2-,

More information

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.

More information

Stretching Exercises for the Lower Body

Stretching Exercises for the Lower Body Stretching Exercises for the Lower Body Leg Muscles The leg has many muscles that allow us to walk, jump, run, and move. The main muscle groups are: Remember to: Warm-up your muscles first before stretching

More information

Sport-Thieme Premium Balance Pad

Sport-Thieme Premium Balance Pad Exercise instructions Sport-Thieme Premium Balance Pad Art.-Nr. 132 0002 ff. 0418207 2018 Sport-Thieme GmbH D-38367 Grasleben Germany sport-thieme.com info @sport-thieme.com Phone: +49 53 57 181 543 Fax:

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

More information

Ankle Sprain Rehabilitation

Ankle Sprain Rehabilitation Ankle Sprain Rehabilitation The following exercises are commonly used for rehabilitation following an ankle sprain. However, each surgery is unique and each person s condition is unique. We recommend that

More information

Racquet Sports Training Program

Racquet Sports Training Program Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,

More information

Strength and Balance Exercises

Strength and Balance Exercises Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of

More information

Getting started... Perform each strength move for 30 seconds slow and controlled. Rest for 30 seconds between moves.

Getting started... Perform each strength move for 30 seconds slow and controlled. Rest for 30 seconds between moves. spiderman plank single leg bridge lower back and hips Keep body in WORKOUT #1 Lift hips and butt toward ceiling. Repeat with other leg. Pull knee to elbow. glute blasters quads & glues Keep knee in line

More information

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

More information

HOME EXERCISE PROGRAM FOR HIP CONDITIONING

HOME EXERCISE PROGRAM FOR HIP CONDITIONING Exercise Program for: Prepared by: Seasons Family Medicine 37 South 2nd East Rexburg ID, 83440 (208) 356-9231 HOME EXERCISE PROGRAM FOR HIP CONDITIONING The stretching exercises below may be done in addition

More information

ADULT - PHASE 3 PART A. ACTIVATEye SMALL SIDED GAMES SNAKE RUNS

ADULT - PHASE 3 PART A. ACTIVATEye SMALL SIDED GAMES SNAKE RUNS PART A SMALL SIDED GAMES For the first 5 to 10 minutes of training, while players arrive, use small-sided games to get players moving, keep them warm and to act as a pulse raise exercise. Groups should

More information

GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be

More information

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements

More information

NDIPE Dictionary of Visual Terms

NDIPE Dictionary of Visual Terms NDIPE Dictionary of Visual Terms One of the challenges of the indoor activity is knowing terms used by the staff and fellow members. As a potential member of the NDIPE, you are expected to have a firm

More information

PART A - 2 MINUTES UNDER 15 - PHASE 3. ACTIVATEye EXAGGERATED SKIP A SKIP UNPLANNED PLANT AND CUT 1 X 15 METRES EFFORT 50-70% 1 X 15 METRES

PART A - 2 MINUTES UNDER 15 - PHASE 3. ACTIVATEye EXAGGERATED SKIP A SKIP UNPLANNED PLANT AND CUT 1 X 15 METRES EFFORT 50-70% 1 X 15 METRES PART A - 2 MINUTES EXAGGERATED SKIP Shuffle forward two steps Swing leading leg upwards Clap hands under raised leg Repeat alternating lifting leg 1 X 15 METRES Soft knees A SKIP High knee drive, leg bent

More information

JUMP START 2.0 WEEK #1

JUMP START 2.0 WEEK #1 JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back

More information

The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*.

The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. PREPARING TO PLAY The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. The exercises are excellent for athletes to work on fundamental movement skills

More information

Strength and Balance Exercise Manual. Building Confidence and Reducing Falls in Older Adults. Lindy Clemson Megan Swann Jane Mahoney

Strength and Balance Exercise Manual. Building Confidence and Reducing Falls in Older Adults. Lindy Clemson Megan Swann Jane Mahoney Building Confidence and Reducing Falls in Older Adults Strength and Balance Exercise Manual Lindy Clemson Megan Swann Jane Mahoney 3rd North American edition Exercises BALANCE AND STRENGTH EXERCISES TO

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

More information

CONTENTS OF ACTIVATE 7

CONTENTS OF ACTIVATE 7 CONTENTS OF ACTIVATE Preface... Physical Education Curriculum Objectives...10 Curriculum Outcomes For Activate...11 Acknowledgements & music...12 Introduction to ACTIVATE...14 Background to the Activate

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

Day 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10

Day 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10 Day 1 Tips Drills should be done for quality and not quantity. Each repetition should be both fast and explosive. Maintain core stability and perfect posture during exercises. Properly executed drills

More information

Gymnastics 7 Lesson 1

Gymnastics 7 Lesson 1 Gymnastics 7 Lesson 1 Gymnastics: Safety Landings - Hands Outcomes 7-1 Demonstrate safety procedures and practices to avoid unnecessary risks : Hula Hoops Mats Assessment: Exit Slip Safety Falls (end of

More information

PART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE

PART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE PART A ACTIVATEye SNAKE RUNS Players run in channel 20m long x 5m wide Swerve run using full width Backward skip (alternate 2 left, 2 right) to start Keep facing forwards Increase effort each rep: 30%,

More information

Lower Body Plyometric Exercises

Lower Body Plyometric Exercises Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They

More information

Kath s Summer Fitness Exercises

Kath s Summer Fitness Exercises Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.

More information

Strength Training for Marathoners

Strength Training for Marathoners Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General

More information

The Police Treatment Centres

The Police Treatment Centres Foam Roller Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree

More information

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility Core Stability Dome Workouts combine cardio, strength training, balance and flexibility Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds

More information

Navy Seal Style Bodyweight-Only Circuit Exercise

Navy Seal Style Bodyweight-Only Circuit Exercise Navy Seal Style Bodyweight-Only Circuit Exercise Jumping jack (20 Reps) Stand straight with your feet placed shoulder-width apart and your arms relaxed at your sides. Jump off the floor with both feet

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

Flexibility and Stretching

Flexibility and Stretching Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS

Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS 2018 - BACK STRETCHES Back Extensions Hold for about 10 seconds Back Flexion Back Rotation, each side

More information

FROZEN SHOULDER REHABILITATION EXERCISES

FROZEN SHOULDER REHABILITATION EXERCISES FROZEN SHOULDER REHABILITATION EXERCISES Exercise no. 1) Bend forward so that your torso is parallel to the ground, and lean on a stool or table with your healthy arm. Completely relax your sore arm, and

More information

Yoga Snack Try Lunges as a warm up before jogging, biking or skiing.

Yoga Snack Try Lunges as a warm up before jogging, biking or skiing. / Posture 63 Benefits: Strengthen thighs (quads), loosen hamstrings and inner thighs. Some upper body strengthening as well, and toe stretcher. Time to Do: 3 mins. Body Parts Used: Entire lower body, including

More information

Full Body. Strengthening Routine

Full Body. Strengthening Routine Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and

More information

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10 Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List

More information

AT2 Conditioning Exercise Descriptions

AT2 Conditioning Exercise Descriptions Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information

More information

Your Home Exercise Plan

Your Home Exercise Plan A Home Exercise Plan is designed for people who are unable to attend Pulmonary Rehabilitation classes in a community setting. This may be for a number of reasons such as travelling difficulties, personal

More information

Davis and Derosa. El Segundo, California

Davis and Derosa. El Segundo, California Notes: Stop any exercise if it increases your pain or symptom! 1- Stretching global flexion - / Get on your hands and knees (four point position) with your knees directly under your hips and your hands

More information

ADULT - PHASE 6. ACTIVATEye PART A PART B SMALL SIDED GAMES SNAKE RUNS KNEE TO ELBOW STATIC BEAR CRAWL 5 TO 10 MINUTES

ADULT - PHASE 6. ACTIVATEye PART A PART B SMALL SIDED GAMES SNAKE RUNS KNEE TO ELBOW STATIC BEAR CRAWL 5 TO 10 MINUTES PART A SMALL SIDED GAMES For the first 5 to 10 minutes of training, while players arrive, use small-sided games to get players moving, to keep them warm and to act as a pulse raiser exercise. Groups should

More information

LOW BACK. Performance Physical Therapy & Fitness

LOW BACK. Performance Physical Therapy & Fitness LOW BACK On back, feet resting on ball, pull knees to chest until stretch is felt in low back. Pause, then return to start position. Repeat 15-20 times LOWER TRUNK ROTATION On back, feet resting on ball,

More information

warning Please note: disclaimer:

warning Please note: disclaimer: warning Please note: warm up and stretch Before attempting any of the exercises depicted in this training guide. using leg weights in any of the depicted exercises will help with toning and muscle gain

More information

There are 4 different workouts which should all be completed within a week but the layout of them is your choice.

There are 4 different workouts which should all be completed within a week but the layout of them is your choice. Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient

More information

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds. Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds

More information

Making a Difference Project. Grades 4, 5 and 6. Kelsey Krantz

Making a Difference Project. Grades 4, 5 and 6. Kelsey Krantz Making a Difference Project Grades 4, 5 and 6 Kelsey Krantz Playground ircuit Information Purpose: These playground circuits are made to promote an active lifestyle for children in grades four, five and

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

ACL Injury Prevention Program Exercises

ACL Injury Prevention Program Exercises Prac ce these exercises on your own and with your team. Always warm up before any exercise or playing. Get blood circula ng to your muscles and joint before you start your exercises, game or prac ce. Stretch.

More information

5BX 11 MINUTE EXERCISE PLAN

5BX 11 MINUTE EXERCISE PLAN 5BX 11 MINUTE EXERCISE PLAN Adapted from the original 5BX program of the Canadian Air Force (1960) Compiled by Campbell M Gold (2010) Acknowledgement The kind permission of the Royal Canadian Air Force

More information

Early Stage 1 Physical Activity Program (PDHPE)

Early Stage 1 Physical Activity Program (PDHPE) Physical Activity Program (PDHPE) Unit: Gymnastics Time Allocation: 10 Weeks (10 x 40min lesson) Strands covered: Gymnastics, Games & Sports, Dance, Active Lifestyle Communication, Decision Making, Interacting,

More information

Yoga Teacher Training. Partner Yoga for Prenatal Students

Yoga Teacher Training. Partner Yoga for Prenatal Students Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution

More information

Low Back Pain Exercise Guide

Low Back Pain Exercise Guide Low Back Pain Exercise Guide Regular exercise is an important adjunct to your treatment that can help restore the strength of your back and allow for a gradual return to your everyday activities. Your

More information

Ninth - Twelfth Grade Jazz Dance Project

Ninth - Twelfth Grade Jazz Dance Project Ninth - Twelfth Grade Jazz Dance Project Objectives To introduce the Jazz Dance style. To use Jazz Dance as a form of exercise which includes stretching, strengthening and cardiovascular components. To

More information

2. MOVE: Up your heart rate with a quick and easy MOVE! Read the directions for the card aloud and demonstrate the movement if necessary.

2. MOVE: Up your heart rate with a quick and easy MOVE! Read the directions for the card aloud and demonstrate the movement if necessary. sanfordfit.org Instructions Shuffle cards and draw one orange Warm Up card, one red MOVE card, and one blue Cool Down card. Each card s activitiy will take 1 to 2 minutes; the entire fitboost will take

More information

Ankle Program Range of Motion Exercises Stretches:

Ankle Program Range of Motion Exercises Stretches: Ankle Program Range of Motion Exercises Due to injury, immobilization or a combination of both your ankle has become stiff. These exercises are designed to help regain the motion and strength lost. You

More information

Simple Strength, Balance and Flexibility Exercises to Do at Home

Simple Strength, Balance and Flexibility Exercises to Do at Home Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning

More information

RUNNING GUIDE. Technique & Stretching

RUNNING GUIDE. Technique & Stretching RUNNING GUIDE Technique & Stretching TECHNIQUE PERFECT POSTURE Good running posture is very important in helping you to maintain good form for the whole run and therefore adding to efficient running style,

More information

Focusing on the Fundamental Movement Skill of Landing in a Gymnastics lesson

Focusing on the Fundamental Movement Skill of Landing in a Gymnastics lesson Sample Lesson Plan Focusing on the Fundamental Movement Skill of Landing in a Gymnastics lesson Class Level Strand Strand Unit Curriculum Objectives 1 st 6 th Class Gymnastics Movement The child should

More information

Home Exercise Program

Home Exercise Program YOUR HOME PROGRAM Home Exercise Program Created by Dr. Furr MD Nov 30th, 1999 Total 21 LOWER TRUNK ROTATIONS - LTR Lying on your back with your knees bent, gently move your knees side-to-side. PRAYER STRETCH

More information

Classroom yoga (Elementary and Middle school)

Classroom yoga (Elementary and Middle school) Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with

More information

Do not allow athletes to throw or roll the discus to each other or try to catch it in flight

Do not allow athletes to throw or roll the discus to each other or try to catch it in flight SAFETY Care needs to be taken as the discus can sometimes fly off as a tangent if control is lost. While observing or waiting to throw, stand outside of discus cage and away from the netting. If a cage

More information

Cardiovascular rehabilitation home exercise programme

Cardiovascular rehabilitation home exercise programme Cardiovascular rehabilitation home exercise programme To get the most benefit from the cardiovascular rehabilitation programme we recommend that you do some form of exercise on the days you are not attending

More information

Learn Everything You Need to Know to: get healthy and fit lose weight feel great restart your health. 7 Day Refresh. Workout A WITH: CHAD BYERS

Learn Everything You Need to Know to: get healthy and fit lose weight feel great restart your health. 7 Day Refresh. Workout A WITH: CHAD BYERS Learn Everything You Need to Know to: get healthy and fit lose weight feel great restart your health 7 Day Refresh WITH: CHAD BYERS Introduction from Chad Congratulations for taking the first step toward

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information