I have chosen to do a training program to increase the Strength, speed, agility, endurance, power, coordination, balance, flexibility, and body control, to such a standard as that needed to be a successful and able dancer. Method I aim to improve the elements above, via a series of exercises, stretches etc. I will use repetitions and sets to achieve the highest standards! One of the most important elements to improve is flexibility. Flexibility: The range of movement Flexibility is very important in dance, as some of the positions require a great amount of stretching and holding certain positions particularly for women. The more flexible a dancer is, the more control they have which will enable them to perform more complex movements. There fore stretches should be performed before and after any workout, which also helps avoid any injuries.
Safety There are several safety precautions, which have to be accounted for. Warm ups must be performed before each exercise, and cool-downs have to be performed after as well. Sit – ups – When you led on the floor (preferably with your Feet tucked under something) bent legs. He/she sits up, with hands supporting the back of their neck, until their elbows touch their knees, then they must slowly lower them self down to the floor again. Sit and reach -He/she sits with their feet against a reaching block, and has their knees pressed firmly to the ground, and they reach as far as possible towards their feet. The further the better.
Trunk lift – Using the muscles of the back, lift the upper body off the floor holding the position long enough for a measurement to be taken. Lie on the mat in a face down position. Toes are pointed and hands are placed under the thighs. He/she must lift their upper body of the floor, in a very slow and controlled manner , to a maximum height of twelve inches. The position is held long enough to allow the tester to place a ruler on the floor in front of the student and determine the distance of the student’s chin from the floor. Once the measurement has been taken the student may return to the starting position in a controlled manner. Two trials will be allowed and the highest score will be noted. The criterion for passing is nine inches for both men and women.
One-Mile Walk/Run The objective is to walk and/or run a one-mile distance at the fastest pace possible. Time is recorded. Pull up – He/she hangs from a bar, with hands shoulder width apart, and pulls themselves up to the bar, lifting their chin above the bar, then lowering themselves down, in a controlled manner. The amount of times this exercise can be performed determines the strength of the arms. Shuttle Run – This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the ‘beep’ or ‘bleep’ test. The time between recorded beeps decrease each minute (level).
The initial running velocity is 8.5 km/hr, which increases by 0.5 km/hr each minute. As each level increases with difficulty, his/her ability is measured by which level is reached each test! I.e.: level 9 Analysis Of First Set Of Results I feel that my flexibility levels are particularly high as I achieved 44Cm in the sit and reach test, and 18Cm in the trunk lift test. I scored on my shuttle run, and agility run, which I think could be improved, I will therefore work mostly on my agility and speed.