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	<title>Dance Advantage &#187; alignment</title>
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	<link>http://danceadvantage.net</link>
	<description>Giving students, teachers, and parents an edge in dance education</description>
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		<title>Knees, Please: Why A Dancer Should Walk Like A Man</title>
		<link>http://danceadvantage.net/2011/04/14/knee-health/</link>
		<comments>http://danceadvantage.net/2011/04/14/knee-health/#comments</comments>
		<pubDate>Thu, 14 Apr 2011 13:38:11 +0000</pubDate>
		<dc:creator>Lauren Warnecke</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Dancing]]></category>
		<category><![CDATA[Health and Wellness]]></category>
		<category><![CDATA[alignment]]></category>
		<category><![CDATA[Art Intercepts]]></category>
		<category><![CDATA[dancer wellness]]></category>
		<category><![CDATA[floor quality]]></category>
		<category><![CDATA[joint health]]></category>
		<category><![CDATA[knee concerns]]></category>
		<category><![CDATA[knee health]]></category>
		<category><![CDATA[knee injury]]></category>
		<category><![CDATA[over-rotating]]></category>
		<category><![CDATA[prevent knee injury]]></category>
		<category><![CDATA[room temperature]]></category>
		<category><![CDATA[tips for preventing]]></category>
		<category><![CDATA[torque on the knee]]></category>
		<category><![CDATA[turnout from the hip]]></category>
		<category><![CDATA[Walk Like a Man]]></category>
		<category><![CDATA[walking in turnout]]></category>

		<guid isPermaLink="false">http://danceadvantage.net/?p=10614</guid>
		<description><![CDATA[Lauren of Art Intercepts follows our chat with Dr. Craig Westin with some pointers for dancers who are concerned about knee pain and/or injury prevention in this important, yet often fragile joint.]]></description>
			<content:encoded><![CDATA[<p>Many readers have expressed interest in knowing more about protecting their knees from <a title="Knee and Hip Injuries at Art Intercepts" href="http://www.artintercepts.org/Knee-and-Hip-Injuries.html" target="_blank">injury</a>.  As a follow-up to <a title="Getting Knee Deep With Dr. Craig Westin" href="http://danceadvantage.net/2011/03/15/knee-deep/">Nichelle’s excellent interview with Dr. Craig Westin</a>, I&#8217;ve created some pointers for dancers who are concerned about knee pain and/or injury prevention in this important, yet often fragile joint.</p>
<h2>Lauren’s quick tips for optimal knee health:</h2>
<h6><strong>1.       Check in on your level of fatigue. </strong></h6>
<p>As Dr. Westin pointed out, fatigue means you are building strength, and pain means you are compromising it. In other words, fatigue is a good thing. However, pay attention to signals of fatigue especially during performances and late in the day; this is when most injuries tend to occur. If your alignment is the slightest bit off, fatigued muscles will not support the joint as well and you are more likely to sustain an injury. Be especially diligent about proper landings from jumps and not over-rotating your turnout (which places too much torque on the knee)</p>
<h6><strong>2.       Care about your environment. </strong></h6>
<p>Dancers can be notoriously picky about the floor and temperature of the room. They should be! I talk to a lot of dancers who are rehearsing and/or teaching on linoleum floors or in unheated warehouses. While I’m all about adapting new spaces for dance, hard and/or cold environments take a toll on the body and heighten the risk for injury.</p>
<h6><strong>3.       Turnout from the hip, not the knee or the foot. </strong></h6>
<div id="attachment_10618" class="wp-caption alignleft" style="width: 165px"><a rel="attachment wp-att-10618" href="http://danceadvantage.net/2011/04/14/knee-health/pronation/"><img class="size-full wp-image-10618 " src="http://danceadvantage.net/wp-content/uploads/2011/03/pronation.png" alt="" width="155" height="248" /></a><p class="wp-caption-text">Pronating the feet can lead to problems in the hips, spine, and knees</p></div>
<p>The knee joint is a hinge joint that only moves in two directions: flexion and extension. Dancers tend to be hyperflexible, and unwanted torque, hyperextension, or lateral movement in this joint can lead to serious problems over time. While we often isolate the leg into three components (hip, knee, ankle/foot), where turnout is concerned the leg should move as a unit, initiated by the hip joint.</p>
<p>&nbsp;</p>
<h6><strong>4.       Listen to signals of pain. </strong></h6>
<p>It&#8217;s been said already that fatigue is a healthy feeling, because it is a sign of building strength. However, fatigue and pain feel different, and while you may be tempted to overlook signs of chronic injury, it&#8217;s important to not compromise your future in dance over one rehearsal, performance, or class.  If you experience pain in the same area three times in a row, see a physician.</p>
<h6><strong>5.       Walk like a man (not like a dancer). </strong></h6>
<div class="wp-caption aligncenter" style="width: 442px"><img class="   " title="Astaire" src="http://upload.wikimedia.org/wikipedia/commons/5/57/Second_Chorus_%281940%29_1.jpg" alt="IMAGE Fred Astaire walks with partner in a black &amp; white photo. IMAGE" width="432" height="311" /><p class="wp-caption-text">Fred Astaire knows the value of walking in parallel.  Now you do too!</p></div>
<p>You can often spot a dancer on the street by the way they walk… in turnout! Dancers who work in turn-out (even some of the time) have a tendency to lack strength in the hip abductors. Aside from abduction (movement away the midline), these important muscles support the side of the knee joint. Weak abductors can lead to <a title="Patellofemoral Stress Syndrome at Art Intercepts" href="http://www.artintercepts.org/Patellofemoral-Stress-Syndrome.html" target="_blank">chronic injury</a>. You can strengthen these muscles by performing <a title="Lower Body Workout on ehow.com" href="http://www.ehow.com/video_4936363_lower-body-workout-side-abduction.html" target="_blank">side leg extensions in parallel</a>, or simply by walking in parallel in your daily life.</p>
<h4>Art Intercepts next month:</h4>
<p><strong><em>“Look mom, no hands!”</em></strong> The science of standing up; best practices for better balance.</p>
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<p><small>© Lauren Warnecke for <a href="http://danceadvantage.net">Dance Advantage</a>, 2011. |
<a href="http://danceadvantage.net/2011/04/14/knee-health/">Permalink</a> | Category: <a href="http://danceadvantage.net/category/blog/" title="View all posts in Blog" rel="category tag">Blog</a>, <a href="http://danceadvantage.net/category/for-students/" title="View all posts in Dancing" rel="category tag">Dancing</a>, <a href="http://danceadvantage.net/category/for-students/wellness/" title="View all posts in Health and Wellness" rel="category tag">Health and Wellness</a>  |  <a href="http://www.google.com/blogsearch?hl=en&q=http://danceadvantage.net/2011/04/14/knee-health/" title="Linking blogs to this article, on Google"><em>Who's talking about this article?</em><strong></a> </small></p>
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		<title>Help With Second Position Of The Arms</title>
		<link>http://danceadvantage.net/2010/10/08/second-position-arms/</link>
		<comments>http://danceadvantage.net/2010/10/08/second-position-arms/#comments</comments>
		<pubDate>Fri, 08 Oct 2010 15:14:34 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Dancing]]></category>
		<category><![CDATA[Technique]]></category>
		<category><![CDATA[alignment]]></category>
		<category><![CDATA[back]]></category>
		<category><![CDATA[ballet]]></category>
		<category><![CDATA[dance technique]]></category>
		<category><![CDATA[helping with]]></category>
		<category><![CDATA[how to do second position]]></category>
		<category><![CDATA[imagery]]></category>
		<category><![CDATA[imagine]]></category>
		<category><![CDATA[improving second]]></category>
		<category><![CDATA[my second position]]></category>
		<category><![CDATA[placement]]></category>
		<category><![CDATA[position of the arms]]></category>
		<category><![CDATA[second position]]></category>
		<category><![CDATA[shoulders]]></category>
		<category><![CDATA[technique]]></category>
		<category><![CDATA[tips]]></category>
		<category><![CDATA[what to do]]></category>
		<category><![CDATA[what to think]]></category>

		<guid isPermaLink="false">http://danceadvantage.net/?p=8293</guid>
		<description><![CDATA[What to do and think for an improved second position de bras (of the arms), and the importance of proper alignment for creating the pictures we make with our bodies in dance.]]></description>
			<content:encoded><![CDATA[<h5>Though it may be where a dancer&#8217;s arms spend most of their time, second is the arm position that dancers struggle with most.</h5>
<p>It&#8217;s more than just holding the arms out to the side, so here are some tips to help improve your second position.</p>
<p>If these help or if you have some of your own, be sure to add them to the comments.</p>
<h5><a href="http://danceadvantage.net/wp-content/uploads/2010/10/Second-position.jpg"><img class="size-medium wp-image-8295 aligncenter" title="Second Position de bras" src="http://danceadvantage.net/wp-content/uploads/2010/10/Second-position-300x150.jpg" alt="A sketch of a dancer with arms in second position" width="300" height="150" /></a></h5>
<h4>Forget your arms for a moment</h4>
<p>If you want to create a good second position; if you want to carry your arms to and from the proper shapes in dance; if you want it to look and feel easy and free, your alignment (or placement of the body) is the first step.</p>
<p>I won&#8217;t go too much into proper alignment here but do all of those things your teacher reminds you about:</p>
<ul>
<li>Stand tall and imagine space between each vertebrae in your spine (including the ones in your neck)</li>
<li>Activate your abdominal muscles as if you have laces up the front which you gently tighten bringing the belly button closer to your spine</li>
<li>Let your shoulders fall back and down with arms hanging easily at your sides</li>
<li>Stack the body with your ear lobes over your shoulders, your shoulders over your hips, your hips over knees and ankles</li>
</ul>
<p>Remember these things all the time as you dance or while you stand around. This all by itself will help to strengthen your core muscles for dancing and for creating the &#8220;pictures&#8221; we make in dance with our body.</p>
<p>This is where it all begins. Without good alignment and strong core muscles, it will be difficult to make a picture like second position.</p>
<h4>What To Do</h4>
<p>While standing with good placement as above:</p>
<ul>
<li>Lift the arms straight out to the side at shoulder height.</li>
<li>Turn the palms forward, with the thumb flattened down between the first and second finger. Your fingers are all <em>slightly</em> spread apart.</li>
<li>Move the whole arm (from the shoulder) slightly forward of the body, until you see the fingers in your peripheral vision (out of the corner of your eyes, without moving your head).</li>
<li>Along the back of your upper arm is the tricep muscle. Slowly rotate the arm, lifting the tricep and the elbow to face the wall behind you. As you do this, the hands will lower slightly in space and the palms will turn toward the floor but you haven&#8217;t changed the shape they made before.</li>
</ul>
<h4><a href="http://danceadvantage.net/wp-content/uploads/2010/10/Second.jpeg"><img class="alignright size-medium wp-image-8294" title="Second Position Circle" src="http://danceadvantage.net/wp-content/uploads/2010/10/Second-263x200.jpg" alt="a graphic of a large circle extending between two arms around a central circle" width="263" height="200" /></a>What To Think</h4>
<ul>
<li>Imagine a large circle that extends between the fingers and through the arms and body.</li>
<li>Imagine that circle is a tube and you can breathe air into and around the tube</li>
<li>Imagine you are hugging a giant redwood tree.</li>
<li>Imagine your arms floating on top of the water like seaweed.</li>
<li>Imagine your arms are resting on clouds.</li>
<li>Imagine your hands are feathers.</li>
<li>When you open to second position, imagine that you are pressing the walls outward and away from you.</li>
</ul>
<h6>Do you have more tips on what to do or think that would help with second position?</h6>
<h6>Were these helpful to you? If so, share them with someone else!</h6>
 <img src="http://danceadvantage.net/wp-content/plugins/wordpress-feed-statistics/feed-statistics.php?view=1&post_id=8293" width="1" height="1" style="display: none;" /><hr />
<p><small>© Nichelle Strzepek for <a href="http://danceadvantage.net">Dance Advantage</a>, 2010. |
<a href="http://danceadvantage.net/2010/10/08/second-position-arms/">Permalink</a> | Category: <a href="http://danceadvantage.net/category/blog/" title="View all posts in Blog" rel="category tag">Blog</a>, <a href="http://danceadvantage.net/category/for-students/" title="View all posts in Dancing" rel="category tag">Dancing</a>, <a href="http://danceadvantage.net/category/for-students/technique-for-students/" title="View all posts in Technique" rel="category tag">Technique</a>  |  <a href="http://www.google.com/blogsearch?hl=en&q=http://danceadvantage.net/2010/10/08/second-position-arms/" title="Linking blogs to this article, on Google"><em>Who's talking about this article?</em><strong></a> </small></p>
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		<title>How Low Can You Go?</title>
		<link>http://danceadvantage.net/2009/09/09/floor-barre-techniques/</link>
		<comments>http://danceadvantage.net/2009/09/09/floor-barre-techniques/#comments</comments>
		<pubDate>Wed, 09 Sep 2009 21:01:05 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Technique]]></category>
		<category><![CDATA[alignment]]></category>
		<category><![CDATA[ballet]]></category>
		<category><![CDATA[floor barre]]></category>
		<category><![CDATA[floor dance]]></category>
		<category><![CDATA[lying down]]></category>
		<category><![CDATA[rehabilitation]]></category>
		<category><![CDATA[sitting down]]></category>
		<category><![CDATA[technique]]></category>
		<category><![CDATA[warm-up]]></category>

		<guid isPermaLink="false">http://danceadvantage.net/?p=3504</guid>
		<description><![CDATA[There are a number of codified floor barre techniques that are taught throughout the world. Most of the most well-known methods were developed during the mid-20th Century. Discover resources for adding floor barre to your repertoire.]]></description>
			<content:encoded><![CDATA[<div class="zemanta-img" style="margin: 1em; display: block;">
<div>
<dl class="wp-caption alignright" style="width: 157px;">
<dt class="wp-caption-dt"><a href="http://www.flickr.com/photos/7765093@N04/2348370064"><img title="I need a break..." src="http://farm3.static.flickr.com/2378/2348370064_bb85645d3d_m.jpg" alt="I need a break..." /></a></dt>
<dd class="wp-caption-dd zemanta-img-attribution" style="font-size: 0.8em;">Image by <a href="http://www.flickr.com/photos/7765093@N04/2348370064">piotr.amigo</a> via Flickr</dd>
</dl>
</div>
</div>
<h4>All the way to the floor?</h4>
<p style="text-align: justify;">Absolutely! In fact, dancers benefit from regular practice &#8220;à terre.&#8221; Many professionals make it a part of their routine and there&#8217;s no reason you or your students cannot do the same.</p>
<h2 style="text-align: justify;"><strong>Benefits</strong></h2>
<ul>
<li style="text-align: justify;"><strong>Translating technique and alignment principles to the floor can provide information which a dancer can use to improve movement execution.</strong> It encourages concentration on alignment and efficiency of the muscles. The body moves through patterns common in ballet and other movement disciplines but free from the usual affects of gravity. This provides opportunity to correct bad habits and gain deeper understanding of movement principles.</li>
<li style="text-align: justify;"><strong>Floor barre is also a method favored by dancers working through injury</strong>. The techniques can not only be rehabilitative, but may also increase the dancer&#8217;s awareness of weaknesses and tendencies which may have led to injury in the first place.</li>
<li style="text-align: justify;"><strong>Floor barre may also be used before or outside of class to strengthen, tone, work, or warm-up the muscles in a way that will support the dance techniques performed in class.</strong> Even though floor barre may involve lying or sitting on the floor, it is definitely not rest for the mind or body and can actually awaken sensitivity to things are being ignored during vertical practice.</li>
</ul>
<h4 style="text-align: justify;">Floor Barre Methods</h4>
<p style="text-align: justify;">There are a number of codified floor barre techniques that are taught throughout the world. Most of the most well-known methods were developed during the mid-20th Century.</p>
<h3 style="text-align: justify;"><strong>The Zena Rommett Floor-Barre Technique</strong>®</h3>
<p style="text-align: justify;">In the United States, <strong>The Zena Rommett Floor-Barre Technique</strong>® has been widely influential and, through the Floor-Barre Foundation®, has certified a number of practitioners world-wide. You can learn more about Zena&#8217;s work and the non-profit organization that promotes and preserves her legacy, at <a href="http://www.floor-barre.org/Zena_Rommett_Floor-Barre_Foundation/HOME.html"><strong>www.floor-barre.org</strong></a>.</p>
<p><a href="http://www.amazon.com/gp/product/0871273195?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0871273195"><img class="alignleft" style="border: 0pt none;" src="https://images-na.ssl-images-amazon.com/images/I/41NP9xKjqyL._SL160_.jpg" border="0" alt="" width="134" height="160" /></a><img style="border: none !important; margin: 0px !important;" src="http://www.assoc-amazon.com/e/ir?t=danceadvan-20&amp;l=as2&amp;o=1&amp;a=0871273195" border="0" alt="" width="1" height="1" /></p>
<p style="text-align: justify;">A series of 5 DVD&#8217;s are available for purchase <a href="http://www.floor-barre.org/Zena_Rommett_Floor-Barre_Foundation/DVDs.html">at the website</a>. These include exercises for all levels of dancer, including professionals and young students. Truly teaching these techniques to your class requires a level of experience and understanding of the method. Dance instructors, however, will be positively influenced by the insights and work captured in the videos &#8211; I know my experience with the Series III video in college strongly affected me and my teaching.</p>
<p style="text-align: justify;">A new book, <a href="http://www.amazon.com/gp/product/0871273195?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0871273195">Zena Rommett: The Art of Floor-Barre: Ballet Class on the Floor: A Conditioning Program for Dancers, Athletes, the Injured, and the Elderly</a><img style="border: none !important; margin: 0px !important;" src="http://www.assoc-amazon.com/e/ir?t=danceadvan-20&amp;l=as2&amp;o=1&amp;a=0871273195" border="0" alt="" width="1" height="1" />, (in addition to possibly having the longest title ever!) is set for release in December and can be pre-ordered at Amazon.</p>
<h3 style="text-align: right;">Barre au sol &#8212; Methode Boris Kniaseff</h3>
<p style="text-align: justify;">Also widely recognized is a technique developed by Russian dancer <strong>Boris Kniaseff</strong> in the 1950s. His <em>barre au sol</em>, has been carried on by dancers and teachers, Jacqueline Fynneart, Zizi Jeanmaire, Roland Petit, and Stéphane Dalle. According to Jacqueline Fynneart in <a href="http://www.danzaballet.com/modules.php?name=News&amp;file=article&amp;sid=2428">an interview published at Danza Ballet</a>, the technique is meant to be added to a traditional class (rather than as a replacement) and was &#8220;developed by combining Graham style floor exercises with classical technique.&#8221; Characteristically, Kniaseff&#8217;s <em>barre au sol</em> method is accompanied by music. A <strong>3-DVD set by </strong><a href="http://www.stephanedalledance.com"><strong>Stéphane Dalle</strong></a> introduces beginning, intermediate, and advanced levels of the method. You can purchase these at <a href="http://store.yumiko-online.com/dance-education-en.html">Yumiko Takeshima&#8217;s</a> online store.</p>
<h3 style="text-align: justify;">Maria Fay&#8217;s Floor Barre</h3>
<p style="text-align: justify;"><strong>Maria Fay</strong> is a renowned teacher who has taught for the Royal Ballet School, the Royal Academy of Dancing, and other acclaimed schools and companies. Her floor barre technique has yet to be widely recognized in America but is practiced in Europe, Canada, and other locations world-wide. Only one teacher has been acknowledged by Fay and granted permission to carry on and experiment with her ideas and teachings. Protégé <strong>Christina Beskou</strong> is based in Athens, Greece and appears in videos detailing a Basic and Advanced session in Fay&#8217;s Floor Barre method. Excerpts of the videos are on YouTube (the <a href="http://www.youtube.com/watch?v=tlUz_kA5xhI">basic video</a> is embedded below) and can also be seen at <a href="http://www.seresta-dance.gr">Ms. Beskou&#8217;s website</a>. Maria Fay&#8217;s Floor Barre book can be <a href="http://www.dancebooks.co.uk/catalog/danceBooksTitles.asp">found at Dance Books</a>, an international publishing house based in the U.K.</p>
<p><object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" width="340" height="285" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="align" value="center" /><param name="allowFullScreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="src" value="http://www.youtube-nocookie.com/v/tlUz_kA5xhI&amp;hl=en&amp;fs=1&amp;color1=0x5d1719&amp;color2=0xcd311b&amp;border=1" /><param name="allowfullscreen" value="true" /><embed type="application/x-shockwave-flash" width="340" height="285" src="http://www.youtube-nocookie.com/v/tlUz_kA5xhI&amp;hl=en&amp;fs=1&amp;color1=0x5d1719&amp;color2=0xcd311b&amp;border=1" allowscriptaccess="always" allowfullscreen="true" align="center"></embed></object></p>
<h3 style="text-align: right;">Other Resources</h3>
<p style="text-align: justify;"><a href="http://www.amazon.com/gp/product/B000HRMAR2?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B000HRMAR2"><img class="alignright" style="border: 0pt none;" src="http://ecx.images-amazon.com/images/I/51joOf7L%2BkL._SL500_AA240_.jpg" border="0" alt="" width="175" height="175" /></a><img style="border: none !important; margin: 0px !important;" src="http://www.assoc-amazon.com/e/ir?t=danceadvan-20&amp;l=as2&amp;o=1&amp;a=B000HRMAR2" border="0" alt="" width="1" height="1" /><br />
Other options on video include the <strong>New York City Ballet Workout DVD</strong>. The Floor Barre section is relatively short (about 10 minutes) and combines elements of a floor barre with Pilates-type mat work. You can get <a href="http://www.amazon.com/gp/product/B000HRMAR2?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B000HRMAR2">The Complete Workout, Vol. 1 and 2</a><img style="border: none !important; margin: 0px !important;" src="http://www.assoc-amazon.com/e/ir?t=danceadvan-20&amp;l=as2&amp;o=1&amp;a=B000HRMAR2" border="0" alt="" width="1" height="1" /> at Amazon.</p>
<p style="text-align: justify;">A VHS titled <strong>Ballet Floor Barre: A Warm-Up and Conditioning Program</strong> has limited availability. <a href="http://www.dancehorizons.com/store/product.asp?pID=226&amp;cID=115&amp;c=85520">Dance Horizons</a> is one of the few places I found selling this. If you have experience with this video&#8217;s contents, share your thoughts in the comments below. I&#8217;ve seen it recommended on message boards but have never viewed it.</p>
<p style="text-align: justify;">&nbsp;</p>
<blockquote>
<p style="text-align: justify;"><span style="color: #888888;"><em>The above post topic has been suggested and chosen via the <span style="color: #008080;"><strong>Skribit suggestion box</strong></span>. <strong><span style="color: #008080;">What do you want to see covered on DA?</span> </strong>Let me know by visiting the website and clicking on the <strong>Suggestions?</strong> tab! You can follow suggestions to increase their visibility and receive an update when it is posted.<br />
</em></span></p>
</blockquote>
<h4>Free Download</h4>
<p style="text-align: justify;"><strong>Nichelle&#8217;s This-N-That Floor Barre</strong> is a series of exercises which I&#8217;ve used with my own students. It includes some of my favorite floor work exercises I&#8217;ve collected over the years. It could be practiced in parts as a warm-up or, once learned, performed seamlessly (it’s approximately 30 minutes of continuous material) and utilized as an alternative or supplementary class for dancers in any discipline.</p>
<p style="text-align: justify;">To access the download all you have to do is <a href="http://danceadvantage.net/about/more-about-da/subscribing/"><strong>join Subscriber PLUS</strong></a>. You can choose to have new articles delivered to your inbox as well as receive additional news, offers, and articles from our archives in a monthly newsletter.</p>
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<p><small>© Nichelle Strzepek for <a href="http://danceadvantage.net">Dance Advantage</a>, 2009. |
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		<title>Defining and Dissecting a Piqué Turn</title>
		<link>http://danceadvantage.net/2009/01/22/defining-pique-turn/</link>
		<comments>http://danceadvantage.net/2009/01/22/defining-pique-turn/#comments</comments>
		<pubDate>Thu, 22 Jan 2009 21:08:02 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
				<category><![CDATA[Beyond the Bubble]]></category>
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		<category><![CDATA[turns]]></category>

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		<description><![CDATA[What is a Piqué Turn? Generally when a dancer is asked to perform a piqué turn in class, he/she understands that it is likely they are being asked to perform a traveling turn that begins with a step onto a straight leg, as demonstrated at the start of this combination (note: this video is an [...]]]></description>
			<content:encoded><![CDATA[<h2 style="text-align: justify;">What is a Piqué Turn?</h2>
<p style="text-align: justify;">Generally when a dancer is asked to perform a <em>piqué turn</em> in class, he/she understands that it is likely they are being asked to perform a traveling turn that begins with a step onto a straight leg, as demonstrated at the start of this combination (note: this video is an ad for an online teacher&#8217;s resource, however, I&#8217;m using the following video because the step is clearly performed, not for any advertising purposes):</p>
<p style="text-align: center;">
<p><a href="http://www.youtube.com/watch?v=tv7bJGF_dTg">http://www.youtube.com/watch?v=tv7bJGF_dTg</a></p>
<p><a href="http://www.youtube.com/watch?v=tv7bJGF_dTg"><img src="http://img.youtube.com/vi/tv7bJGF_dTg/default.jpg" width="130" height="97" border=0></a></p>
</p>
<p style="text-align: justify;">What may not be clear to some students, however, is that the piqué turn has several variations. The young lady in the video begins her combination with two piqué tour <a href="http://www.abt.org/education/dictionary/terms/dedans.html">en dedans</a> (inside/toward the supporting leg). In fact piqué tour* (turn) can be executed en <a href="http://www.abt.org/education/dictionary/terms/dehors.html">dehors</a> (outside/away from the supporting leg), <a href="http://www.abt.org/education/dictionary/terms/attitude.html">attitude</a>,  <a href="http://www.abt.org/education/dictionary/terms/arabesque.html">arabesque</a>, or <a href="http://www.abt.org/education/dictionary/terms/positions.html#cou_pied">sur le cou-de-pied</a>. It is also important to mention that piqué can be performed without any turn at all. When the term piqué is combined with a pose such as arabesque or even an action like développé, the implication is that one should execute this pose or action by first stepping onto a demi or full pointe with a straight leg. <em>Piqué en arabesque</em> is demonstrated by Susan Jaffe at the ABT Online Dictionary &#8211; <a href="http://media.abt.org/qtime/pique.arabesque.mov">click here to see the video</a>.</p>
<p style="text-align: justify;">*Also termed <a href="http://www.abt.org/education/dictionary/terms/pirouette_pique.html">pirouette piquée</a>. (Link is to video at ABT&#8217;s dictionary. I like that you can manipulate the slider at will, allowing you to see these videos in somewhat slow motion &#8211; try it!)</p>
<h3 style="text-align: justify;">A Note on Terminology</h3>
<p style="text-align: justify;">Piquer is a french verb meaning &#8220;to sting, bite; to give a shot.&#8221; Piqué literally means &#8220;pricked.&#8221; Obviously this implies a quick and precise action and, although this element of a piqué is sometimes neglected, the step onto a straight leg should in fact be just that &#8211; <strong>quick and precise</strong>.</p>
<p style="text-align: justify;">Piqué is also a term applied in ballet to an action of the leg usually found in exercises at the barre. It refers to a quick and precise rebounding of the toe from the floor, typically following a battement dégagé/tendu jeté, or a grand battement. In the following video dancers from Columbus City Ballet School execute such a combination.</p>
<p style="text-align: center;">
<p><a href="http://www.youtube.com/watch?v=cEG6o6kclj8">http://www.youtube.com/watch?v=cEG6o6kclj8</a></p>
<p><a href="http://www.youtube.com/watch?v=cEG6o6kclj8"><img src="http://img.youtube.com/vi/cEG6o6kclj8/default.jpg" width="130" height="97" border=0></a></p>
</p>
<h2 style="text-align: justify;">Performing Piqué tour en dedans</h2>
<p style="text-align: justify;">As the en dedans version of piqué turns is the most common, I&#8217;d like to dissect the parts of this movement as well as offer some things to keep in mind during its execution.</p>
<h3 style="text-align: justify;"><strong>Preparation</strong></h3>
<ul style="text-align: justify;">
<li><strong>There are several methods of preparing for a piqué turn.</strong> Some begin with a demi-rond de jambe, others with a dégagé to side or to the front. Your teacher will probably let you know which version he/she prefers, if not ask!</li>
<li><strong>No matter what you are required to do with the working leg in preparation for the turn, the shift of weight to a straight leg is powered by a plié in the supporting leg.</strong> This plié should be well placed with the knee over the second/third toe and all five toes should have contact with the floor, providing a strong base from which to push off. It helps me to think of the elastic connection between my sits bone and heel during the plié, imagine it being pulled taut or spring-loaded like a sling shot ready to be released.</li>
<li><strong>There is a subtle swivel of the pelvis on the hip that occurs during a piqué turn. </strong>As the working leg&#8217;s toes meet the ground, the facing of the hips is toward the direction of travel. Most students naturally make this adjustment without thinking about it but, for those that don&#8217;t, discussion of this detail may be helpful. Note: instructors are not wrong to have students practice piqué (without a turn) to the side (it is useful to practice piqué in all directions), however the piqué in a piqué turn en dedans actually steps forward, not side.</li>
<li><strong>The reach of the working leg&#8217;s toe is also important in piqué.</strong> You must find the balance between reaching too far and not enough. This may be different for everyone. Too far and you will not make it to vertical before the turn must occur (in pointe shoes this can be dangerous), to near and the working leg will bend or the hip will lift. Keep the hips level!</li>
</ul>
<h3 style="text-align: justify;"><strong>The Turn</strong></h3>
<ul style="text-align: justify;">
<li><strong>Arrive on the demi/full pointe in &#8220;one piece.&#8221; </strong>Engage the abdominals (as always) and be sure that the shoulders and the hips stay in alignment throughout the shift to the working leg. It is a common mistake for students to &#8220;leave behind&#8221; either the pelvis or the shoulders. Imagine a blanket stretched behind you, providing a push that supports your whole body as you lift to a shape perfectly balanced and stacked over the toes of your leg.</li>
<li><strong>A related mistake I often see students make in <em>all</em> traveling turns, is the leaving behind of <em>one</em> shoulder (usually the one opposite the working leg) as they rise to demi/full pointe. </strong>This creates a spiral in the body which slows down the turn and often knocks the student off balance.  To combat this direct your mind&#8217;s eye to the diagonal connection between the hip and shoulder and think of maintaining this relationship as you turn.</li>
<li><strong>Turnout of the lifted leg and the axis leg is essential during a piqué turn.</strong> Imagine the stripes of a candy cane wrapping upward around your axis leg which is long and straight. As you turn, don&#8217;t allow the knee to pull inward, leading the turn around. Instead, imagine the front of the hip has a beam of light that leads the way as the knee trails behind.</li>
<li><strong>The hips should be level during the turn as well.</strong> Often the cause of a lifted hip in retiré is strength related, although sometimes flexibility is a factor. Practice slowly lifting the leg in retiré while facing the barre. Stop lifting when you feel the pelvis shift (your toe may not be all the way to the knee). Talk with your teacher about ways you can increase the height of your retiré without hiking the hip. I&#8217;ve found that students sometimes inhibit their retiré by gripping too much. Try allowing someone else to take the weight of your leg by holding it under the thigh just above the knee &#8211; feel how the hip can easily drop into place as though there is a weight on a string attached to your sits bone. Try to apply this same feeling of release as you then retiré on your own.</li>
<li><strong>Be aware that a piqué turn does not include a full 360º rotation.</strong> In fact, it is more accurately somewhere between a 1/2 and 3/4 turn from the point that the working leg makes contact with the floor and then is replaced by the other leg during the coupé. This keeps the turn traveling along its intended path. A full turn will send you off course.</li>
</ul>
<h3 style="text-align: justify;"><strong>The Upper Body</strong></h3>
<ul style="text-align: justify;">
<li><strong>The arms should never be behind the body during any part of this turn.</strong> I have witnessed students opening the initiating arm too much and also forgetting to take the closing arm with them as they shift weight to the working leg. These mistakes create that spiraling action mentioned earlier and is a very inefficient way of turning that will likely knock you off balance. In piqué turn the &#8220;follow&#8221; arm is very important and should close vigorously, not lag behind.</li>
<li><strong>Spotting is essential directing the turn along its path. </strong>Spotting is probably a post all on its own but think of the neck as being long, soft, and supple as you spot. Something to remember when traveling piqué turns along a circular or curved path is that you will direct your attention to a <em>new</em> spot with each weight shift.</li>
<li><strong>Your shoulders should stay relaxed and the back should feel wide.</strong> Students have a tendency to lift their bodies into piqué with the shoulders instead of creating force from the plié and utilizing the core. Imagine hanging like a tree ornament from a point at the top of your head, beneath this point your neck is long and your shoulders hang low and wide.  I often see shoulder blades pinching together as dancers rotate in their turn. Rather than thinking of creating a hoop that hangs from the front of your body, imagine a full circle created by your arms and back.</li>
</ul>
<h3 style="text-align: justify;"><strong>The Descent</strong></h3>
<ul style="text-align: justify;">
<li><strong>As you shift weight back to the supporting leg from retiré, remember that the leg should stay lightly attached to the working leg.</strong> Think of drawing a line down the leg with the soon-to-be supporting foot. (Note that the toe should have been attached during the turn as well!)</li>
<li><strong>Coupé means &#8220;cut.&#8221; This <em>action</em> of switching back to the supporting leg is another sharp and precise movement that shoots the working leg back to its preparatory position</strong> so that it is free to move on to the next turn or other subsequent movement. It replaces the working leg&#8217;s foot in space. A common mistake is to make contact with floor somewhere behind the working leg, which is likely to take the rest of the body backward. An aesthetically pleasing piqué turn is &#8220;tight,&#8221; without a lot of space between the contact points or placement of the feet as they travel across the floor.</li>
</ul>
<p style="text-align: justify;"><strong>Teachers, is there anything else that should be mentioned in regard to the performance of piqué turns en dedans?</strong></p>
<p style="text-align: justify;"><strong>Teachers, need some pointers on TEACHING a piqué turn? <a title="Teaching Pique Turns" href="http://danceadvantage.net/2009/01/25/teaching-pique-turns/">Look no further.</a><br />
</strong></p>
<p style="text-align: justify;"><strong>Students, any questions or concerns? <span style="color: #ff0000;">Post them in the comments!</span></strong></p>
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<p><small>© Nichelle Strzepek for <a href="http://danceadvantage.net">Dance Advantage</a>, 2009. |
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<enclosure url="http://media.abt.org/qtime/pique.arabesque.mov" length="345979" type="video/quicktime" />
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		<title>A Jeté That&#8217;s Truly Grand</title>
		<link>http://danceadvantage.net/2009/01/11/grand-jete/</link>
		<comments>http://danceadvantage.net/2009/01/11/grand-jete/#comments</comments>
		<pubDate>Sun, 11 Jan 2009 20:33:16 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
				<category><![CDATA[Blog]]></category>
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		<category><![CDATA[leaps]]></category>

		<guid isPermaLink="false">http://danceadvantage.net/?p=1278</guid>
		<description><![CDATA[A Grand Jeté is&#8230; a type of of leap. The term comes from classical ballet. However, many dance forms utilize or have adapted this movement. The grand jeté is just one of an entire family of movements in which the working leg is &#8220;thrown.&#8221; In grand jeté the initiating leg is thrown to 90º and [...]]]></description>
			<content:encoded><![CDATA[<div class="wp-caption alignright" style="width: 222px"><a href="http://www.flickr.com/photos/maong/" target="_blank"><img style="margin:5px 8px;" title="Jeté" src="http://farm3.static.flickr.com/2067/2598630826_d2300cbbe0.jpg?v=0" alt="Photo by Cest Moi" width="212" height="202" /></a><p class="wp-caption-text">Photo by C&#39;est Moi</p></div>
<h2>A Grand Jeté is&#8230;</h2>
<p style="text-align:justify;">a type of of leap. The term comes from classical ballet. However, many dance forms utilize or have adapted this movement. The <a title="ABT online dictionary video" href="http://media.abt.org/qtime/jete.grand.mov">grand jeté</a> is just one of an entire family of movements in which the working leg is &#8220;thrown.&#8221; In grand jeté the initiating leg is thrown to 90º and is immediately followed by a similar throwing of the supporting leg, creating the image of an arabesque or attitude suspended in mid-air. Many dancers strive to acheive a full split in mid-air, however, I believe this is a modification of the classical ballet movement. The grand jeté is always preceded by a preperatory movement like glissade or couru (running) the dancer is propelled upward and typically forward, although grand jeté can also be executed backward.</p>
<h2 style="text-align:justify;">A Grand Jeté is <i>Not</i>&#8230;</h2>
<p style="text-align:center;">
<p><a href="http://www.youtube.com/watch?v=oHivyA_fwpA">http://www.youtube.com/watch?v=oHivyA_fwpA</a></p>
<p><a href="http://www.youtube.com/watch?v=oHivyA_fwpA"><img src="http://img.youtube.com/vi/oHivyA_fwpA/default.jpg" width="130" height="97" border=0></a></p>
</p>
<p style="text-align:justify;">A leap in which the leg unfolds in a développé, is perhaps most commonly called a saut de chat. However, there is <a href="http://dancers.invisionzone.com/index.php?showtopic=3137">variation in the naming of this movement</a>. According to the <a href="http://www.amazon.com/gp/product/0486218430?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0486218430">Technical Manual and Dictionary of Classical Ballet</a>, grand jeté pas de chat, is the term applied by the Russian School.</p>
<h4 style="text-align:justify;">Okay, now that we&#8217;ve cleared that up and know what a grand jeté is,</h4>
<h2 style="text-align:justify;">How to Improve your Grand Jeté</h2>
<h3>Prepare for Leaping:</h3>
<ul style="text-align:justify;">
<li>Increase your flexibility. A greater range of motion will allow for more split in the legs. Stretch when you are warm and be sure to work on the hip flexors (the muscles in front of the hip that lengthen when your leg is extended behind) as well as the inner thigh, and hamstrings.</li>
<li>Increase the strength in your hamstrings and gluts. Many leapers have trouble getting the back leg to lift in a grand jeté. The muscles down the back of the leg (hip extensors) have to fire strongly and quickly for an explosive leap. Practicing tendu jeté (dégagé) and grand battement to the back with a sharp accent may help with this firing action.</li>
<li>Work on core strength and alignment. This allows the body to move through the air in one piece so that energy can be directed to powering the leap and not holding things together.</li>
<li>Work on executing good plié, particularly in landing other jumps. This also includes paying attention to the foot and ankle and making sure you are not <a href="http://danceadvantage.net/2008/06/24/sickling-and-rolling-in/">pronating, or rolling in</a>.</li>
</ul>
<h3 style="text-align:justify;">What To Do:</h3>
<ul style="text-align:justify;">
<li>Engage the muscles in your <a href="http://danceadvantage.net/2008/04/08/the-core-or-center/">core</a>. I may sound like a broken record, but this is essential for freeing the limbs for movement and safely executing jumps and leaps.</li>
<li>Conserve your energy on the preparatory movement before the jeté, using it only to build a bit of momentum.</li>
<li>The initiating movement in a grand jeté is a grand battement, which begins with a strong brush of the foot. Don&#8217;t neglect this opportunity to gain power from the floor.</li>
<li>The back leg must follow immediately with a battement, disengaging powerfully from the floor. This is what directs the movement forward in space. Until now, the jump has been primarily upward.</li>
<li>The upper body should be strong but without tension. Having strong core muscles and supporting the arms with the back (and not the shoulders) will facilitate this.</li>
<li>Maintain a sense of lift on the landing of the jeté, rolling through the foot (toe-ball-heel) and descending into a supported plié.</li>
</ul>
<h3>What To Think:</h3>
<p>There are many images designed to enhance the execution of a grand jeté. Different images work for different people. Here are a few of my favorites:</p>
<ul style="text-align:justify;">
<li>&#8220;Imagine the leading foot sucking in the air, which shoots through the legs to be forcefully expelled through the back foot.&#8221; &#8211; <a href="http://www.amazon.com/gp/product/0873229436?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0873229436">Dance Imagery for Technique and Performance by Eric Franklin</a></li>
<li>Imagine the body or &#8220;pelvis being carried along by a supporting force such as the flying carpet.&#8221; &#8211; <a href="http://www.amazon.com/gp/product/0736041567?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0736041567">Conditioning for Dance</a></li>
<li>&#8220;Imagine every part of the body suspended from strings, like a marionette.&#8221; &#8211; <a href="http://www.amazon.com/gp/product/0873229436?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0873229436">Dance Imagery for Technique and Performance by Eric Franklin</a></li>
<li>For explosive leaps, imagine being coiled like a spring or a snake with energy stored for a powerful release.</li>
<li>After the first battement, imagine this front leg being pulled by the toe with the back leg streams behind like ribbon on a rhythmic gymnast&#8217;s baton.</li>
</ul>
<h3>Other Tips:</h3>
<ul style="text-align:justify;">
<li>Be aware of your breath during a grand jeté. Many people find that inhaling as the leap is initiated is beneficial for feeling suspension in the air, however, find what works for you!</li>
<li>Visualize yourself performing the movement. I&#8217;ve found &#8220;playing&#8221; the movement in slow motion in the mind&#8217;s eye reinforces many of the concepts found above.</li>
</ul>
<p><em><strong>What are some other images which you use to enhance your grand jeté?</strong></em></p>
<p><em><strong>What other tips or reminders would you suggest?</strong></em></p>
<p><em><strong>With which aspect of a grand jeté do you struggle most?</strong></em></p>
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<p><small>© Nichelle Strzepek for <a href="http://danceadvantage.net">Dance Advantage</a>, 2009. |
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		<title>Talking Technique</title>
		<link>http://danceadvantage.net/2008/12/18/talking-technique/</link>
		<comments>http://danceadvantage.net/2008/12/18/talking-technique/#comments</comments>
		<pubDate>Thu, 18 Dec 2008 22:41:28 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
				<category><![CDATA[Blog]]></category>
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		<guid isPermaLink="false">http://danceadvantage.wordpress.com/?p=973</guid>
		<description><![CDATA[There are several posts here at Dance Advantage that offer understanding and tips on certain technical elements of dance. So far, I&#8217;ve offered a smattering of the basics. More recent posts have received quite a few hits but some older posts have gotten buried along the way. Because I think all of these posts could [...]]]></description>
			<content:encoded><![CDATA[<p style="text-align: justify;">There are several posts here at Dance Advantage that offer understanding and tips on certain technical elements of dance. So far, I&#8217;ve offered a smattering of the basics. More recent posts have received quite a few hits but some older posts have gotten buried along the way. Because I think all of these posts could be useful to readers, I&#8217;d like to present a little collection for you to check out.</p>
<h1 style="text-align: justify;"><span style="text-decoration: underline;"><a href="http://danceadvantage.net/2008/04/09/plie/">Plié</a></span></h1>
<div class="wp-caption alignright" style="width: 142px"><a href="http://www.flickr.com/photos/oudeschool/" target="_blank"><img style="margin: 8px;" src="http://farm1.static.flickr.com/177/413876353_f2827f32e7.jpg" alt="Photo by Oude School" width="132" height="199" /></a><p class="wp-caption-text">Photo by Oude School</p></div>
<p>&#8230;Even young dancers can tell you that plié means ‘to bend’ and that one must begin and end a jump with this action. However, it seems the longer one studies dance, the more he/she comes to realize that plié is one of the most sophisticated and nuanced movements in dance. It’s applications are endless&#8230;</p>
<h1 style="text-align: justify;"><span style="text-decoration: underline;"><a href="http://danceadvantage.net/2008/05/15/battement/">Battement</a></span></h1>
<p style="text-align: justify;">&#8230;dancers and teachers often drop the word battement from the name of other common terms. As a result of this practice, some dance students may not realize that battement is actually a <em>family</em> of movements that includes <em>battement</em> tendus, dégagés (sometimes called, <em>battement</em> tendu jeté), frappés, and fondus développé&#8230;</p>
<h1 style="text-align: justify;"><span style="text-decoration: underline;"><a href="http://danceadvantage.net/2008/08/18/improving-jumps/">Vertically Challenged: Improving Your Jumps</a></span></h1>
<p style="text-align: justify;">&#8230;the secret to jumping is not so secret, it is the same hard work that goes into most everything in dance: proper alignment, solid technique, and practice, practice, practice! Not what you wanted to hear? Sorry, but never fear, I can give you some pointers that will help you as you practice those jumps. I’m going to focus mainly on vertical jumping (<a href="http://www.abt.org/education/dictionary/terms/steps_ways.html#saute" target="_blank">sauté</a>) in this post, although many of these principles can also be applied to traveling jumps or leaps&#8230;</p>
<h1 style="text-align: justify;"><span style="text-decoration: underline;"><a href="http://danceadvantage.net/2008/04/08/the-core-or-center/">The Core or &#8220;Center&#8221;</a></span></h1>
<p>&#8230;So, now that we better understand the core, or center and how we’re expected to use it when we dance, there’s one remaining question that someone may still be asking…. WHY? What’s the big deal about this magical part of the body? Why is it so important to my dancing?&#8230;<br />
<img class="aligncenter" src="http://danceadvantage.files.wordpress.com/2008/08/anklealign.jpg" alt="" width="330" height="99" /></p>
<h1><span style="text-decoration: underline;"><a href="http://danceadvantage.net/2008/06/24/sickling-and-rolling-in/">Sickling and Rolling-In</a></span></h1>
<p>&#8230;The terms sickling and rolling in are often used in dance classes to define issues with ankle alignment. However, I have found that many students do not have a clear understanding of the actions of the ankle and foot and, therefore, do not know how to correct these issues when asked&#8230;</p>
<h4>For more posts on technique, including those on <em>turnout</em> and <em>improving pirouettes</em>, <a title="Technique for students" href="http://danceadvantage.net/category/for-students/technique-for-students/">click here</a>.</h4>
<h4>Is there a technical issue or a particular movement you&#8217;d like to see covered on Dance Advantage? Place your ideas or questions in the comments!</h4>
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<p><small>© Nichelle Strzepek for <a href="http://danceadvantage.net">Dance Advantage</a>, 2008. |
<a href="http://danceadvantage.net/2008/12/18/talking-technique/">Permalink</a> | Category: <a href="http://danceadvantage.net/category/blog/" title="View all posts in Blog" rel="category tag">Blog</a>, <a href="http://danceadvantage.net/category/for-students/technique-for-students/" title="View all posts in Technique" rel="category tag">Technique</a>, <a href="http://danceadvantage.net/category/for-students/terminology/" title="View all posts in Terminology" rel="category tag">Terminology</a>  |  <a href="http://www.google.com/blogsearch?hl=en&q=http://danceadvantage.net/2008/12/18/talking-technique/" title="Linking blogs to this article, on Google"><em>Who's talking about this article?</em><strong></a> </small></p>
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		<title>Vertically Challenged: Improving Your Jumps</title>
		<link>http://danceadvantage.net/2008/08/18/improving-jumps/</link>
		<comments>http://danceadvantage.net/2008/08/18/improving-jumps/#comments</comments>
		<pubDate>Mon, 18 Aug 2008 18:13:05 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
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		<guid isPermaLink="false">http://danceadvantage.wordpress.com/?p=261</guid>
		<description><![CDATA[The secret to jumping is not so secret, it is the same hard work that goes into most everything in dance: proper alignment, solid technique, and practice, practice, practice! These thorough, step-by-step pointers, however, will help you as you practice vertical jumping and can even be applied to traveling jumps or leaps.]]></description>
			<content:encoded><![CDATA[<h4>What&#8217;s the secret recipe that will improve your jumping skills?</h4>
<p style="text-align: left;"><a href="http://www.flickr.com/photos/bombarosa/1001573224/" target="_blank"><img class="aligncenter" style="margin-top: 8px; margin-bottom: 8px;" title="Jumping Dancers" src="http://farm2.static.flickr.com/1364/1001573224_75584a1dff.jpg?v=0" alt="Ballet students jump into the air in class" width="179" height="134" /></a><br />
For the most part the secret to jumping is not so secret, it is the same hard work that goes into most everything in dance: proper alignment, solid technique, and practice, practice, practice!</p>
<p>Not what you wanted to hear?</p>
<p>Sorry, but never fear, I can give you some pointers that will help you as you practice those jumps. I&#8217;m going to focus mainly on vertical jumping (<a title="ABT dictionary - sauté" href="http://www.abt.org/education/dictionary/terms/steps_ways.html#saute" target="_blank">sauté</a>) in this post, although many of these principles can also be applied to traveling jumps or leaps, like <a title="A Jeté That’s Truly Grand" href="http://danceadvantage.net/2009/01/11/grand-jete/" target="_blank">grand jeté</a> for example.</p>
<h5>Foundations</h5>
<p><strong>Proper alignment</strong> is key in quality jumping.</p>
<p>In vertical jumping, especially, it helps to imagine <a title="Your Blueprint for Better Balancing" href="http://danceadvantage.net/2011/01/19/better-balance/" target="_blank">stacking your body parts</a> (the head, the torso, the pelvis, the knees, the feet) on top of one another like stacking stones. When one stone is out of place, a horizontal element is added to an otherwise vertical force. This slows the jump and reduces its height.</p>
<p>What keeps the stones in alignment is a <strong>strong <a title="The Core" href="http://danceadvantage.wordpress.com/2008/04/08/the-core-or-center/" target="_self">core</a></strong>. This does not mean you should be stiff like a pogo stick when you jump. The center is strong and active so that the rest of the body can stay connected without added tension.</p>
<p>The quality of your jump is only as good as the <strong><a href="http://danceadvantage.wordpress.com/2008/04/09/plie/" target="_blank">plié</a> </strong>that proceeds it. And, a quality plié is defined by not only the action of the legs but also by its supporting base (the feet).</p>
<p>The ankles (or, more correctly the tarsus) should not <a href="http://danceadvantage.wordpress.com/2008/06/24/sickling-and-rolling-in/" target="_blank">roll in or sickle</a> before or during lift off and there should be a feeling of widening and lengthening through the feet and toes so that the whole foot (including the heel) is used for optimum leverage. For height and power, it may be helpful to imagine your legs in plié as a coiled spring ready to release straight into the air.</p>
<h5>Lift Off</h5>
<p>As the legs lengthen and the body is leaving the ground, remember that vertical height is greatly increased when the feet roll sharply through to pointed toes beneath the pelvis.</p>
<p>In the book, <a href="http://www.amazon.com/gp/product/0873229436?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0873229436">Dance Imagery for Technique and Performance</a><img style="border: none!important; margin: 0!important;" src="http://www.assoc-amazon.com/e/ir?t=danceadvan-20&amp;l=as2&amp;o=1&amp;a=0873229436" alt="" width="1" height="1" border="0" />, Eric Franklin encourages you to imagine your feet extending and piercing the sand beneath your toes as you jump into the air.</p>
<p>To <strong>strengthen the muscles of the feet</strong>, practice good foot articulation (like articulating syllables in a word, you want to articulate each action of the foot when &#8220;rolling through&#8221;) in <a title="What You Can Do To Improve Tendu (and why it is crucial)" href="http://danceadvantage.net/2010/04/19/improve-tendu/">tendu</a>, dégagé (tendu jeté), other <a title="All In The Family: Battement" href="http://danceadvantage.net/2010/03/02/all-in-the-family-battement/">battement</a>, and relevé will strengthen the feet for both taking off and landing in a jump.</p>
<p>Further resistance training with <a title="Dancer's Dozen - resistance bands and exercises" href="http://scripts.affiliatefuture.com/AFClick.asp?affiliateID=124171&amp;merchantID=1609&amp;programmeID=4406&amp;mediaID=0&amp;tracking=&amp;url=http://www.discountdance.com/dancewear/style_GMDD.html?pid=398&amp;Shop=Style&amp;skey=bands&amp;search=true&amp;SID=69461425" target="_blank">exercise bands</a> can also be done as <a title="My Dance Homework series" href="http://danceadvantage.net/tag/my-dance-homework">homework</a> outside of class:</p>
<p style="text-align: center;">
<p><a href="http://www.youtube.com/watch?v=tHEObpf_bC8">http://www.youtube.com/watch?v=tHEObpf_bC8</a></p>
<p><a href="http://www.youtube.com/watch?v=tHEObpf_bC8"><img src="http://img.youtube.com/vi/tHEObpf_bC8/default.jpg" width="130" height="97" border=0></a></p>
</p>
<p><strong>A mistake many dancers make is bringing tension into the shoulders, arms, and neck as they leave the ground.</strong></p>
<p>This tension is not effective in getting good height so, as a teacher, I try to re-direct my students&#8217; focus to other parts of the body. To aid you in your sauté, I&#8217;m now going to pretend you are my students&#8230;</p>
<ol>
<li><a href="http://www.flickr.com/photos/whartz/518653094/" target="_blank"><img class="alignright" style="margin: 6px;" src="http://farm1.static.flickr.com/223/518653094_492ab94cb2.jpg?v=0" alt="" width="181" height="241" /></a>When a rock wall climber is harnessed and attached to ropes and pulleys in order to get him/her off the ground, what part of the body is the harness supporting?</li>
<li>Why do you suppose that is? <em>(go ahead, think about it!)</em></li>
<li>So, in order to get yourself off the ground let&#8217;s try to imagine a harness supporting and lifting the pelvis from underneath. The harness supports the pelvic floor. That is the web of muscle and tendons at the base of the pelvis between your sitz bones (ischial tuberosity), tailbone (coccyx), and pubic bone. <a href="http://www.raqs.co.nz/safedance/glossary_a.html" target="_blank">(see here for a glossary and some pics)</a></li>
<li>Try jumping with this image in mind. Does it make a difference? (If imaginations aren&#8217;t enough, I have been known to have students lace their hands between their legs, one arm back and one arm front, and actually give themselves a lift as they jump. Sounds embarrassing? Maybe, but they don&#8217;t forget the image!)</li>
</ol>
<p>I also like the image of attaching rocket boosters to your sitz bones. This gives a nice idea of the downward force needed to shoot your body up into the air and, like the harness image, encourages the feeling of lift from beneath the pelvis. Try these images and see what works for you!</p>
<h5>Landing</h5>
<p>I&#8217;m sure your teachers have all cried out <strong>&#8220;Toe, ball, heel!&#8221;</strong> at least once during a jumping exercise. Articulating the feet is vitally important in landing a jump. However, <strong>the whole leg is involved and should arrive at the floor extended</strong>, rather than bent to provide the most cushioning.</p>
<p>Alignment should also stay in tact on the landing. Many student dancers seem to crumple as they land (making it harder to rebound into another jump if necessary). <strong>Maintain the alignment</strong> by feeling a reach through the top of the head (not the chin) through the <em>entire</em> jump.</p>
<h5>Breath and Musicality<strong><br />
</strong></h5>
<p><strong>Practice breathing during jumps</strong> (particularly if you are doing a series of sauté).</p>
<p>You can decide which works best for you: exhaling on the jump or on the landing. Awareness of your breath will improve your height and help release excess tension.</p>
<p><a href="http://danceadvantage.files.wordpress.com/2008/08/clappingcircle.jpg"><img class="alignleft size-medium wp-image-269" style="margin: 7px;" src="http://danceadvantage.files.wordpress.com/2008/08/clappingcircle.jpg?w=300" alt="" width="181" height="181" /></a><strong>Listen while you&#8217;re jumping to the <a title="How to Develop Musical Awareness in Dance Students" href="http://danceadvantage.net/2009/06/18/developing-musical-awareness/">timing and tempo of the music or rhythm</a> accompanying your movement.</strong></p>
<p>Try clapping in time with some music, making circles with the arms as your hands rebound and come back together. A beat is not just a &#8220;one&#8221; and an &#8220;and&#8221; but a whole space to be filled. Imagine filling that space with your jump and land and rebound on the downbeat just as your hands did.</p>
<h4><span style="color: #e5810e;">What are some other tips or images that have helped you with vertical jumps?</span></h4>
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<p><small>© Nichelle Strzepek for <a href="http://danceadvantage.net">Dance Advantage</a>, 2008. |
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		<title>Sickling and Rolling In</title>
		<link>http://danceadvantage.net/2008/06/24/sickling-and-rolling-in/</link>
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		<pubDate>Tue, 24 Jun 2008 06:24:57 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
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		<description><![CDATA[The terms sickling and rolling in are often used in dance classes to define issues with ankle alignment. However, I have found that many students do not have a clear understanding of the actions of the ankle and foot and, therefore, do not know how to correct these issues when asked. I hope this post [...]]]></description>
			<content:encoded><![CDATA[<p style="text-align: justify;">The terms sickling and rolling in are often used in dance classes to define issues with ankle alignment.  However, I have found that many students do not have a clear understanding of the actions of the ankle and foot and, therefore, do not know how to correct these issues when asked. I hope this post will help clear up any confusion and assist students in working to correct poor ankle alignment.</p>
<p style="text-align: justify;"><a href="http://danceadvantage.files.wordpress.com/2008/08/anklealign.jpg" target="_blank"><img class="aligncenter size-full wp-image-319" src="http://danceadvantage.files.wordpress.com/2008/08/anklealign.jpg" alt="" width="494" height="148" /></a></p>
<p style="text-align: justify;">&#8220;Sickling,&#8221; also called <strong>supination,</strong> is an action of the tarsus (a group of bones in the foot that allow a person to &#8220;roll&#8221; their ankle in circles). Without getting technical, when one is sickling, they are standing on the outsides of their feet, their pointed foot is &#8220;flagging,&#8221; or in relevé their outer ankle bone is pulled into misalignment away from the mid-line of the body. &#8220;Rolling in&#8221; refers to an action called <strong>pronation</strong> which is essentially the opposite of supination.  When standing, someone that is pronating is allowing their arch to drop toward the floor.  When the foot is pointed and pronating, the inner heel is pushed forward (sometimes referred to as &#8220;winging&#8221; the foot). In relevé the anles tilt toward the mid-line of the body. Although these actions are often stated to occur at the ankle, the ankle joint only points and flexes. It is the <strong>tarsus</strong> that creates any additional motion.</p>
<p style="text-align: justify;">Mostly, dance teachers see <strong>pronation</strong> (or rolling in) of the tarsus when students are standing.  Because the bones on the inside of the foot are larger/heavier than those on the outside, gravity has a tendency to pull the foot into pronation if the muscles used to lift the arch are not trained to do so. <strong>Supination</strong> is more common when dancers are pointing their feet or standing in relevé (en pointe or demi-pointe) because there is more flexibility in the muscles and tendons on the outside of the foot. <img class="size-thumbnail wp-image-321 alignright" style="margin:6px 8px;" src="http://danceadvantage.files.wordpress.com/2008/08/alignreleve.jpg?w=96" alt="" width="96" height="96" />When attempting to rise to demi-pointe, some dancers <a title="Dance Injuries" href="http://www.med.nyu.edu/hjd/harkness/patients/injuries/foot.html" target="_blank"><img class="alignright size-thumbnail wp-image-320" style="margin:6px 8px;" src="http://danceadvantage.files.wordpress.com/2008/08/supreleve.jpg?w=108" alt="" width="108" height="96" /></a>who have a limited range of motion will push beyond their limit, causing the foot to sickle (see picture at right). Supination or sickling when the leg is lifted is very common in young or beginning dancers because they do not possess the strength or muscle memory to maintain proper alignment.</p>
<p style="text-align: justify;"><strong>Correcting Alignment Issues</strong></p>
<p style="text-align: justify;">Dancers slowly correct ankle alignment when it is addressed in class. As early as age 7 or 8, you may see improvement in this area if the students are, 1) taught how to feel the difference between a sickled/pronated foot and the correct, neutral alignment and, 2) consistently reminded.  Older students need this same encouragement and reminding until maintaining neutral alignment becomes habit.  This takes time, diligence, and mindful dancing. Some dancers point their foot so hard that it forces their foot into a sickled position. The teacher can have the student relax the leg muscles and gently reposition their foot in the proper placement.  Keep in mind that dancers going through puberty can sometimes seem to backslide in their strength or flexibility because of growth spurts and rapid changes in their bodies), exercise bands may help strengthen the muscles involved in pronation and supination. If a student is showing weakness in rélevé, a good cure is <em>more rélevé</em>!   Perform them in a slow and steady manner, with focus on rising straight up with weight over the second and third toe.</p>
<p style="text-align: justify;">For young dancers that need a reminder not to pronate while standing, I will offer an image frequently used in my dance classes growing up: Imagine a little mouse family all snug in their beds under your arch.  Allow the foot to roll in and the little mice will be awfully squished and have to wriggle out! At any age or level, the practice of using and maintaining proper alignment in class will be enough to build the strength and muscle memory needed to correct most problems with pronation and supination.  Occasionally a student may have a muscular or skeletal issue that is affecting the tarsus area, the best thing to do is have a doctor or physical therapist check it out if you think this may be the case.</p>
<p style="text-align: justify;"><strong>Excessive Turnout and Ankle Alignment</strong></p>
<p style="text-align: justify;">It is important to point out that sickling and rolling in have nothing to do with turnout.  Although, some dancers and teachers seem to focus on the angle which the feet make in turnout, please note that turnout occurs from the <em>hips only</em>. Occasionally when dancers &#8220;force&#8221; their turnout they are straining the tendons in their knees for a little extra rotation at a joint that is only supposed to bend and straighten, which in turn usually results in pronation (rolling in) as well. This only gives the appearance of a wider &#8220;V,&#8221; but a trained eye knows that this is not turnout. Forcing turnout can lead to injury and possibly surgery down the road.</p>
<p style="text-align: justify;">Maintaining proper alignment in the foot while dancing is very important.  Problems in the lower body have a way of working their way up, causing issues and even injury in the knees, hips, back, etc.  Dancers must move with awareness of what their body is doing, and a big part of that is understanding the function and terminology of certain bones and muscles.  Hopefully I&#8217;ve helped you to understand supination and pronation a bit better.  Here are some great resources for gaining understanding of how the body works as it relates to dance.</p>
<p style="text-align: justify;"><a title="The Body Series" href="http://www.thebodyseries.com/home.html" target="_blank">The Body Series</a><br />
<a href="http://www.amazon.com/gp/product/0028645073">Dance Kinesiology</a><img style="border:none!important;margin:0!important;" src="http://www.assoc-amazon.com/e/ir?t=danceadvan-20&amp;l=as2&amp;o=1&amp;a=0028645073" border="0" alt="" width="1" height="1" /><br />
<a href="http://www.amazon.com/gp/product/0873224752?ie=UTF8&amp;tag=danceadvan-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0873224752">Dynamic Alignment Through Imagery</a><img style="border:none!important;margin:0!important;" src="http://www.assoc-amazon.com/e/ir?t=danceadvan-20&amp;l=as2&amp;o=1&amp;a=0873224752" border="0" alt="" width="1" height="1" /></p>
<p style="text-align: justify;"><em><strong>Has sickling or rolling in been a problem for you?  Have you ever heard the terms supination or pronation used in a dance class before?</strong></em></p>
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<p><small>© Nichelle Strzepek for <a href="http://danceadvantage.net">Dance Advantage</a>, 2008. |
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		<title>Improving Pirouettes</title>
		<link>http://danceadvantage.net/2008/04/28/improving-pirouettes/</link>
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		<pubDate>Tue, 29 Apr 2008 05:45:26 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
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		<description><![CDATA[I was recently asked about some tips on how to improve at multiple pirouettes. I know that lots of students are wanting to know the same thing, so here is my answer: 1. Engaging your abdominal/core muscles is necessary for maintaining good alignment during the turn. 2. Every turn is a balance, so work on [...]]]></description>
			<content:encoded><![CDATA[<p>I was recently asked about some tips on how to improve at multiple pirouettes.  I know that lots of students are wanting to know the same thing, so here is my answer:</p>
<p>1. Engaging your <a title="The Core or Center" href="http://danceadvantage.wordpress.com/2008/04/08/the-core-or-center/" target="_self">abdominal/core muscles</a> is necessary for maintaining good alignment during the turn.<br />
2. Every turn is a balance, so work on balancing in the position in which you want to turn (retiré, a la seconde, etc.)<br />
3. <a title="Spotting" href="http://en.wikipedia.org/wiki/Spotting_(dance_technique)" target="_blank">Spot</a> and keep your eyes off the floor (or that&#8217;s where you&#8217;ll end up).<br />
4. Use only enough push to get around &#8211; sometimes a dance student&#8217;s biggest downfall in pirouettes is pushing so hard that they throw the turn off.<br />
5. Connect your arms to your back &#8211; you should feel width between the shoulder blades and the arms should maintain their position (don&#8217;t &#8220;wind-up&#8221; for a turn)<br />
6. Take off from a properly placed and wide <a title="Plié" href="http://danceadvantage.wordpress.com/2008/04/09/plie/" target="_self">plié</a> for power in the turn.<br />
7. Strengthen your ankles supporting the relevé &#8211; if you are wobbly, <a href="http://danceadvantage.wordpress.com/2008/06/24/sickling-and-rolling-in/">sickled, or pronated</a>, this will ruin your turn.<br />
8. Make a choice to come down from the turn, don&#8217;t let gravity make the choice for you.<br />
9. <a title="Enhancing the Body/Brain Connection" href="http://www.1shoppingcart.com/app/?af=893341" target="_blank">Visualize</a> yourself doing a beautiful, clean pirouette &#8211; <a title="Visualizing the Dancer You Want to Become" href="http://findarticles.com/p/articles/mi_m1083/is_11_79/ai_n15950486" target="_blank">it really does help!</a></p>
<p>Pirouettes are not an easy movement. Anyone can whip themselves around but it takes years of practice (plus a good deal of strength) to perform a proper pirouette. Work hard at the barre and in centre on the fundamentals (plié, relevé, etc.) And, <em>work on getting a good, clean single pirouette first</em> (with a strong grasp on the elements above), then progress to multiples. Don&#8217;t give up!  If you are working hard, applying your teacher&#8217;s corrections, and not letting self-doubt psych you out, you will be able to do multiple pirouettes.</p>
<blockquote><p>What we hope ever to do with ease, we must first learn to do with diligence.</p></blockquote>
<p><em>What are some other tips that you can offer or have been given to you?  What do you find most difficult about pirouettes?</em></p>
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<p><small>© Nichelle Strzepek for <a href="http://danceadvantage.net">Dance Advantage</a>, 2008. |
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		<title>Plié</title>
		<link>http://danceadvantage.net/2008/04/09/plie/</link>
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		<pubDate>Wed, 09 Apr 2008 18:04:50 +0000</pubDate>
		<dc:creator>Nichelle (admin)</dc:creator>
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		<description><![CDATA[I&#8217;ve heard somewhere that the beginning is a very good place to start. So let&#8217;s start with the alpha and omega of all dance movements &#8211; the plié. Plié means &#8220;Bent, bending. A bending of the knee or knees.&#8221; Here is the full definition of plié found at the ABT (American Ballet Theatre) ballet dictionary. [...]]]></description>
			<content:encoded><![CDATA[<h5 style="text-align: justify;">I&#8217;ve heard somewhere that the beginning is a very good place to start.</h5>
<p style="text-align: justify;">So let&#8217;s start with the alpha and omega of all dance movements &#8211; the plié.</p>
<p style="text-align: justify;">Plié means &#8220;Bent, bending. A bending <img src="http://www.abt.org/education/dictionary/terms/resources/dot_clear.gif" alt="" vspace="8" />of          the knee or knees.&#8221; Here is the <a title="ABT Ballet Dictionary - plié" href="http://www.abt.org/education/dictionary/terms/plie.html" target="_blank">full definition of plié found at the ABT (American Ballet Theatre) ballet dictionary.</a></p>
<p style="text-align: justify;">Even young dancers can tell you that plié means &#8216;to bend&#8217;. Many could tell you that you must begin and end a jump with this bending. When you&#8217;ve studied dance for a while you come to realize that plié is one of the most sophisticated and nuanced movements in dance.</p>
<p style="text-align: justify;">It&#8217;s application or use is endless. It not only appears before and after jumps, but in glides, hops, turns, running, walking, leaps, and more.</p>
<p style="text-align: justify;">It is used while moving forward, backward, upward, sideways, or downward.</p>
<p style="text-align: justify;">No plié is exactly alike, but without it we appear awkward, stiff, uncontrolled, or shaky.  Like dance itself, plié is a never-ending story.  There is always more to learn and developping a strong understanding of plié will help dancers build a strong foundation for other movements.</p>
<p style="text-align: justify;"><a title="Dance Magazine - April 2008" href="http://www.dancemagazine.com/issues/April-2008/" target="_blank">The April 08 issue of Dance Magazine</a> features an interesting quote about plié.  Risa Steinberg, a Limon teacher at Julliard, states that **&#8221;<em>a good plié is an action, not a position. A plié is a &#8216;Whaaaaaah.&#8217; It is not an &#8216;Eh.&#8217;</em> &#8221;  I love this description.</p>
<h6 style="text-align: justify;">Try vocalizing &#8216;Whaaaaaah&#8217; while you plié and see what happens!</h6>
<p style="text-align: justify;">This simple action serves as a reminder that plié is a smooth, continuous, and widening motion in contrast to an &#8220;Eh,&#8221; which suggests little effort or control. Fluidity, width, and control in plié is needed whether performing an explosive jump or a shift of weight.</p>
<h6><strong>Some things to remember when executing plié:</strong></h6>
<ol>
<li>Weight should be equally distributed between both feet. Try not to lean toward one foot more than the other or rest in the heels.</li>
<li>Lift the arches of the foot &#8211; avoiding pronation, or rolling in.</li>
<li>Maintain <a href="http://danceadvantage.net/2008/10/10/turnout-part-i/" target="_blank">turnout</a> (rotation at the hip joint), keeping the knees over the second and third toes.</li>
<li>Maintain alignment in the torso, partiularly the pelvis &#8211; tailbone points downward.                                                 <a title="aligned plie" href="http://www.flickr.com/photos/strzepek/2397893978" target="_blank"><img style="vertical-align: top;" src="http://farm4.static.flickr.com/3085/2397893978_36d0e29503_o.jpg" alt="plie aligned" width="72" height="72" /></a>NOT  <a title="tucked plie" href="http://www.flickr.com/photos/strzepek/2397893996" target="_blank"><img style="vertical-align: top;" src="http://farm3.static.flickr.com/2076/2397893996_9449d1a12c_o.jpg" alt="tucked plie" width="72" height="72" /> </a><a title="arched plie" href="http://www.flickr.com/photos/strzepek/2397893992" target="_blank"><img style="vertical-align: top;" src="http://farm3.static.flickr.com/2035/2397893992_50620cbc26_o.jpg" alt="tucked plie" width="72" height="72" /></a></li>
<li>Use opposition in the movement &#8211; resist as the body lowers and as it goes goes upward.</li>
</ol>
<h4><strong>Consider the study and mastering of plié a lifelong goal! </strong></h4>
<p><strong> Pliés are only boring if you stop discovering new things about them.</strong></p>
<p>**The cited article is by Rachel Straus a freelance writer based in NYC and appears in the April 2008 issue of Dance Magazine.</p>
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