Basic ballet movements

I. leg press

This is the most basic training content in basic dance training, which is the pressing of front, side and hind legs respectively. Leg press's exercises help to open the ligaments of students' leg joints. Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. Individual students have too tight ligaments. Leg press process, don't be demanding, be sure to press down and keep the correct posture. After a long time, you can lengthen the ligament and meet the requirements.

Pay special attention to keeping the crotch straight. When students press down their side legs and hind legs, they are most likely to have hips and hips tilted, which needs to be corrected in time. When the side leg is pressed down, hold the handle with the same hand, and the other arm is close to the ear, and stretch as far as possible near the leg to lengthen the side waist. When the hind legs are pressed down, pay attention to flat shoulders, don't shrink your neck, support your head and don't fall down, and stretch backwards.

Second, shoulder pressing.

This is an exercise to open the shoulder ligament. When pressing the shoulder, put your arm straight on the handle. The distance between the legs is slightly equal to the shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down.

Third, push the instep combination

The quality of instep varies from person to person, mostly depending on congenital factors, but we can't ignore the acquired training. Before training, move from toes to the whole instep; When training, hold the handle with both hands, hold your chest, lift your hips, and stand with your feet together, starting with an instep training. 1-2 pat the heel of one foot and lift it, with five toes close to the ground; 3-4 Straighten your toes and push them into the wall to stretch the whole instep into a crescent shape; The other foot is 5-8 beats, and the action is the same. The same is true for exercises on the back of your feet.

Fourth, combine pole training.

Basic combination of handle movements:

1 (two-handed/one-handed) handle, one-foot scrubbing combination

2 (two-handed/one-handed) grip, one-legged squat combination.

3 (two hands/one hand) combination of grip, foot and circle.

4 Five-legged, one-handed small kick combination

5 feet, one-handed handle center of gravity moving combination

6 (two hands/one hand) waist rotation combination

Fifth, kick back.

Stand with your hands on the small splayed part of the handlebar, knees straight, head up and look straight ahead. During the back kick, keep your upper body still, don't lean on your back, don't loosen your hips, and keep your instep and knees straight. Never lean forward. If, after repeated emphasis, the students still can't do it, they can first touch the hind legs, that is, hold the handrail with both hands, lift one leg backwards, correct the posture of the students, and then kick backwards.

Six, split leg jump

It is a jumping combination of hand-held handles to prepare for jumping in learning. When doing this action, you should pay attention to spreading your feet one after the other at the same time. In the process of opening, straighten your instep and knees. The higher you jump, the better your legs fork. When landing, your feet will be quickly gathered and your feet will be close together.

Seven, big kick

This is a training to develop leg strength and openness. Regardless of the front legs or side legs, keep the upper body upright, clamp the middle part, and look ahead. In the process of kicking, we should also pay attention to the tension of instep and knee. Many students try to stretch forward when kicking their legs so that their legs can touch their bodies. In this way, their necks will shrink back, their heads will lean forward and their knees will bend, which is very ugly. Therefore, they will try their best to reach forward before kicking.

Eight, lower back

Younger students have good waist flexibility, but their hands and feet have no strength and can't support their bodies. They often put their heads on the ground and bend their backs. When they lower their waist, their feet are shoulder-width, their arms are straight, their fingers are open and their palms are forward. When they lower their waist, they lean up and back, look up and back at their heels, and their bodies and hands are aligned with their heels and rolled inward. When they are finished, they try their best to straighten their arms and knees and look at their heels.

For older students with a certain foundation, let them do waist twisting training to increase the training intensity. After that, pay attention to the lower back training: squat with your feet together, tuck your knees in your hands and bury your head. The teacher massaged the students' spine to protect their spine from injury.

Nine, cheating

Conducive to stretching students' leg ligaments. When training, pay attention to the instep can't relax. We can train in this order:

1 Split your left foot in front, hold your left foot with both hands 1-2 minutes, then keep your legs still and lean back. Basic students can support the ground with their right hand and support their hind legs with their left hand.

The vertical fork in front of the left foot will not move. When you turn right, your body will become hip and cross. Don't lie on your back. Stand up on your upper body and instep, then lie prone on the ground and stretch your arms forward. Lie prone 1-2 minutes.

Don't move the cross, then turn right and become a vertical fork with the right foot in front. Repeat the action 1.

Ten, small jump combination

Train students' jumping ability. It can be developed from a simple one-two-five-bit hop to a comprehensive compound hop that crosses each other. During the jump, your knees are upright and your feet are pushed away with your back. When landing, you should land on your toes first, and don't shake your upper body back and forth. When landing, the upper body should be crouched and the hips should be clamped.