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Fouetté's at the barre
24/01/19

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Relevé

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Tendu's at the barre
15/11/18

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Fouetté turns
25/03/19

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Fouetté preparation
19/03/19

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Gallops example
19/03/19

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To improve kicks
19/03/19

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Triple pirouettes
15/03/19

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Double pirouettes
15/03/19

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Single pirouettes
04/03/19

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A link to show the importance of having ballet training if you want to become professional.

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Lateral T
In contemporary we use lateral Ts within exercises, in order for the exercise to help improve me, I am required to have the correct technique for a basic lateral T. In the 1st picture is what my lateral T was like at the start of the year.This is an incorrect alignment of a lateral T as shown in the 2nd picture, which is now, my heel should be turned out facing forwards, this is too help remain balanced and achieve a turn out on my lifted leg. Both legs should remain straight with the legs and core engaged in order to hold the position. My body is in a straight-line with my head and hip, my arms should also remain by my ears and no wider. Through being by my ears it also helps to keep balance.

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Jeté's at the barre showing use of head and upper body 26/11/18

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Split leap right side 04/03/19

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Split leap left Side 04/03/19

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Website to help know what exercises are best for aerobic fitness (Healthline, 2018)

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Aerobic exercise is any type of cardiovascular conditioning, or "cardio." It can include activities like brisk walking, swimming, running, or cycling.

By definition, aerobic exercise means "with oxygen." Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

Aerobic exercise differs from anaerobic exercise. Anaerobic exercises, such as weightlifting or sprinting, involve quick bursts of energy. They're performed at maximum effort for a short time. This is unlike aerobic exercises. You perform aerobic exercises for a sustained period of time.

Read on to learn more about aerobic exercises you can try at home and the gym. And remember, always talk with your doctor before beginning a new aerobic exercise routine.

Cardiovascular exercises can be done at home. There are many you can do with little to no equipment, too. Always warm up for 5 to 10 minutes before starting any exercise.

1. Jump rope

Equipment: gym shoes (sneakers), jump rope

Benefits: Jumping rope helps develop better body awareness, hand-foot coordination, and agility.

Safety: Your jump rope should be adjusted for your height. Stand with both feet on the middle of the rope and extend the handles to your armpits. That's the height you're going for. If it's too long, cut or tie it to avoid tripping on the rope.

Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

Following a jump rope circuit is a great indoor or outdoor activity, though you'll want to make sure you have plenty of space. Your circuit routine should take 15 to 25 minutes to complete.

If you're a beginner:

1. Start by jogging forward as you swing the jump rope over your head and under your feet. Do this move for 15 seconds.

2. Next, reverse your direction and jog backward as you continue to swing the jump rope. Do this move for 15 seconds.

3. Finish your set by doing a hopscotch jump for 15 seconds. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you'd move them while doing jumping jacks. Do this move for 15 seconds.

4. Rest for 15 seconds between sets.

5. Repeat 18 times.

If you're an intermediate exerciser, you can perform the moves for 30 seconds and rest for 30 seconds between sets. The advanced circuit should be performed for 60 seconds at a time, followed by 60 seconds of rest.

2. Aerobic strength circuit

Equipment: gym shoes (sneakers), sturdy chair or couch for dips

Benefits: This exercise increases heart and cardiovascular health, builds strength, and tones major muscle groups.

Safety: Focus on proper form with each exercise to avoid injury. Keep your heart rate at a moderate level throughout. You should be able to carry on a brief conversation during this exercise.

Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

This aerobic circuit is designed to get your heart rate up. Perform the following strength exercises for 1 minute:

Then jog or march in place for 1 minute for your active rest. This is one circuit. Repeat the circuit 2 to 3 times. You can rest for up to 5 minutes between circuits. Cool down afterward with some light stretching.

3. Running or jogging

Equipment: running shoes

Benefits: Running is one of the most effective forms of aerobic exercise. It can improve heart health, burn fat and calories, and lift your mood, just to name a few.

Safety concerns: Choose well-lit, populated running routes. Let someone know where you'll be.

Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

If you're a beginner, run for 20 to 30 minutes twice a week. Your pace should be conversational during the run. You can alternate between 5 minutes of running and 1 minute of walking to start. To stay injury-free, always stretch after your run.

4. Walking

Equipment: gym shoes (sneakers)

Benefits: Walking daily can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and depression.

Safety: Walk in well-lit and populated areas. Choose shoes that offer good ankle support to reduce your risk for injury.

Duration and frequency: 150 minutes per week, or 30 minutes 5 days a week

If walking is your main form of exercise, aim to get 150 minutes per week. This can be broken down into 30 minutes of walking 5 days a week. Or, walk briskly for 10 minutes at a time, 3 times each day.

You can also use a fitness tracker to keep tabs on how many steps you take each day. If your goal is to walk 10,000 steps a day, start with your base (current amount you walk) and slowly up your daily step count. You can do this by increasing your daily steps by an extra 500 to 1,000 steps a day every 1 to 2 weeks.

So, once you've identified your base, add an extra 500 to 1,000 steps. Then, 1 to 2 weeks later, increase your daily step count by an additional 500 to 1,000 steps.

Your local gym is a great place to get in some aerobic exercise. They probably have equipment like treadmills, stationary bikes, and elliptical machines. There may be a pool for you to swim laps in, too.

If you aren't sure how to use a type of exercise equipment, always ask a professional or trainer for assistance.

5. Swimming

Equipment: pool, swimsuit, goggles (optional)

Benefits: Swimming is a low impact exercise, so it's good for people prone to or recovering from an injury or living with limited mobility. It can help you tone your muscles and build strength and endurance.

Safety: Avoid swimming alone and, if possible, choose a pool with a lifeguard on duty. If you're new to swimming, begin by enrolling in swim lessons.

Duration and frequency: 10 to 30 minutes, 2 to 5 times a week. Add 5 minutes to your swim time each week to increase your duration.

If your gym has a pool, try swimming as aerobic exercise. It's a low impact workout, so it's a good choice if you're prone to injury. You're also increasing your heart rate, toning your muscles, and building strength and endurance - all without adding additional strain to your body.

You can start by swimming laps using one stroke, such as freestyle. As you swim more, add additional strokes. For example, you could do 1 to 4 laps of freestyle followed by 1 to 4 laps of breaststroke or backstroke.

If you get tired, rest on the side of the pool between laps. Always follow the safety instructions and guidelines of the pool where you swim.

6. Stationary bike

Equipment: stationary bike

Benefits: This low impact exercise can help develop leg strength and cardiovascular endurance.

Safety: Ask a trainer at the gym for help adjusting the bike so that the seat is the correct height. This will help reduce your risk of injury or falling off the bike.

If biking at home, a general rule is to adjust the bike seat height to maintain a 5- to 10-degree bend (slight bend) in your knee before reaching full extension. Doing so reduces compression on your knee joint. It's not recommended to fully extend your knee while peddling on a stationary bike.

Duration and frequency: 35 to 45 minutes, 3 times per week

Riding a stationary bike is another option for low impact cardio. Stationary bikes are a good cardiovascular workout, help you develop leg strength, and are easy to use. Many gyms and workout studios offer cycling classes, which use stationary bikes. But you can still benefit from a stationary bike workout without taking a class.

After stretching and warming up by cycling at an easy rhythm for 5 to 10 minutes, increase your pace to 75 to 80 rotations per minute (RPM) and aim for 20 to 30 minutes of steady cycling. Cool down for 5 minutes. Stretch to finish.

Keep enough resistance on the bike to feel like you're pushing the pedals instead of feeling like the pedals are pushing your feet. Increase the resistance for a more challenging workout.

7. Elliptical

Equipment: elliptical machine

Benefits: Elliptical machines provide a good cardiovascular workout that's less stressful on the knees, hips, and back compared to the treadmill or running on the road or trails.

Safety: Look forward, not down. Use the handlebars if you feel unsteady or to help you get on and off the machine.

Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

The elliptical machine may seem intimidating at first, but it's easy to use once you get the hang of it. After warming up at an easy rhythm for 5 to 10 minutes, keep your posture upright while you use your legs in a pedal motion to move the machine.

Look forward the entire time, not down at your feet. Keep your shoulders back and your abdominal muscles engaged. Cool down and exit the machine to stretch.

Increase the resistance on the machine for a more challenging workout.

If you don't like exercising alone, a class can provide a supportive and encouraging environment. Ask the instructor to show you proper form if you're new. They can help you modify the exercises if you're a beginner, if necessary.

Attend group classes at your local fitness center 2 to 3 times per week to start. You can always go more frequently later on if you enjoy the workout.

8. Cardio kickboxing

Equipment: gym shoes (sneakers)

Benefits: Kickboxing is a high impact exercise that builds strength and endurance. It may also reduce stress and improve your reflexes.

Safety: Drink plenty of water throughout the class. Take a break if you feel dizzy.

Duration and frequency: 60 minutes, 1 to 3 times per week

Cardio kickboxing is a mix of martial arts, boxing, and aerobics. Your class may start with a warmup of jogging, jumping jacks, or strengthening exercises, such as pushups. Then expect a series of punches, kicks, and hand strikes for the main workout.

There may be core or strengthening exercises at the end. Always finish your workout with a cool down and stretch.

9. Zumba

Equipment: gym shoes (sneakers)

Benefits: Zumba is beneficial for heart health, improves coordination, tones your entire body, and may help relieve stress.

Safety: Drink lots of water during the class. Take a break if you feel tired or dizzy. You may want to wear shoes that provide good ankle support if you're prone to ankle injuries.

Duration and frequency: 60 minutes, 1 to 3 times per week

If you like to dance, Zumba is a fun choice for an aerobic workout. After warming up, your instructor will instruct the class through easy-to-follow dance moves set to upbeat music. You'll finish with a cool down and stretch.

Shoes are required. Drink plenty of water throughout the class. You can always take a break and rejoin if you get tired.

10. Indoor cycling class

Equipment: stationary bike, cycling shoes (optional), padded bicycle shorts or pants (optional)

Benefits: Indoor cycling classes build strength and improve muscle tone and cardiovascular endurance.

Safety: If you're new or need a refresher, ask the instructor to help you set up the stationary bike. Lower your resistance if you get tired, or take a break if you feel lightheaded.

Duration and frequency: 45 to 60 minutes, 1 to 3 times per week

Unlike a leisurely bike ride, a cycle class will get your heart rate up. It may include resistance and climb (incline) portions for maximum training benefits. This will help you build strength and tone your muscles. Some classes require cycle shoes that you "clip" into the bike. You can usually rent these at your facility.

Most classes are 45 to 60 minutes long and include a warm-up, cool-down, and stretch. Bring water with you to the class. If you're new, you can reduce the resistance on the bike and peddle lightly for a break if you get tired.

Aerobic exercise gets your blood pumping and large muscle groups working.

Some benefits may include:

improves cardiovascular health

lowers blood pressure

helps regulate blood sugar

aids sleep

helps with weight management

boosts mood

The American Heart Association recommends 30 minutes or more of aerobic exercise five or more days each week. That can be broken up, though. For example, you can take three 10-minute walks throughout the day.

You should also add in two or more anaerobic strengthening sessions each week that focus on major muscle groups.

If you're new to exercise, see your doctor. They can assess your health and recommend a fitness routine that's safe and effective for you.

Always start with a warm-up and end with a cool-down and stretch. Focus on form, and stop if it hurts.

You should begin to see improvements in your cardiovascular endurance by consistently practicing these exercises. Make sure your exercise plan includes both aerobic and anaerobic activities.

Get plenty of rest, stay hydrated, and try to practice these exercises for at least 150 minutes each week.

Talk with your doctor before starting any new exercise program. This is especially important if you have any medical conditions or take any medications.

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Aerobic Exercise Examples: At Home, at the Gym, and More

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Aerobic exercise, or cardio, can help improve cardiovascular health, tone muscle, and support weight loss. Here are examples of aerobic exercises you can perform at home, at the gym, or with a group workout class.

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Kicks showing use of straight and bent leg
15/02/18

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Jazz pirouettes on straight leg
13/03/19

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Jazz pirouettes on fondu
13/03/19

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The use of fondu in an exercise
15/11/19

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Arms in 2nd
02/02/19

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Arms in 2nd
2/02/19

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Allegro exercise

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Jump exercise in centre

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An exercise for strengthening
23/01/19

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Pirouettes en dedans and en dehors
01/04/19

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Working from the hips.
This is used within an exercise to show the use of the hips and stretch them. The correct alignment for this is too lean forward through the use of the hips not the back. As you can see in the 2nd image I am using my back rather than hips.

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Set warm up using the Horton Technique
11/02/19

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An exercise to understand the use of pilé
24/01/19

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Adagio exercise
01/04/19

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Adage exercise
04/12/18

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Double frappes 15/03/19

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Single frappes
14/11/18

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A Matt Mattox styled jazz exercise
14/11/18

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Port de bras shown through spring ball changes.
25/09/18 1-4
10/10/18 5&6
15/01/19 7-10

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Saut de basque 28/01/19

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Switch leaps 11/02.

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What a split leap should look like in the air on the floor. 04/02/19
- Arms in line with shoulders
- Shoulders down
- Legs straight and toes pointed

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Arm position during split leap on floor .JPG

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Splits

In the first picture you can see that I am not flat, my back leg is not straight and I am turned out. My foot is also not pointed. Through not being straight it also means that my posture is incorrect.

The 2nd image is what I used to help keep my hips parallel, when working to get flat through this exercise. I am able to adjust myself in the mirror and have someone else help to correct me. I will also make sure to stretch and work on my overall flexibility as much as possible.

The 3rd image shows my progression in the splits and being able to achieve the correct alignment.

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Grand battements improved
23/01/19
In this video you can see that my upper body doesn't move as much and I am working on holding my core and having my back engaged in order to do this. I am also not leaning into the standing hip and my standing leg is pulled up and engaged, this means that I am able to control my leg. I also show the use of my head with allongé clearer and I am ensuring to end in 5th each time, whilst maintaining a good posture and strong arms.

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Plié 15/11/19

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Grand battements incorrect
15/11/18
This is incorrect as with each battement I am sitting on my standing hip, which means that I am not completely pulled up my standing leg meaning, that I have no control and my kicks are weak. My back and core is also not engaged you can see this as my upper body moves with each kick. I am also not always finishing my battements in 5th position. When performing an allongé it should always be done with a head in this video it is not as clear.

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This is a website which helped me to check over my posture at the barre and to correct myself.
(ThoughtCo, 2017)

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One of the first things a ballerina dancer learns is how to properly hold her body. One of the distinguishing factors of a ballet dancer is outstanding posture, while dancing or not. You can find your center of balance by imagining a straight line running through the back of your spine. Having good posture as a ballet dancer is necessary for balance and proper functional movements in dance. Furthermore, having strength and flexibility allows dancers to perform at peak levels.

Excellent posture can help you act out a specific character in a storytelling ballet. According to researchers, focusing on your chest is key when expressing emotions. Highlighting this area by leveraging your posture and chest will help you accurately portray characters.

Transforming how you move and walk will directly impact your mood. Whether you feel happy or sad can change the style of your movements, like slouching versus standing up straight. Simply holding your head up toward the sky is a quick example of how posture can immediately boost your energy levels.

Because ballet can improve balance and posture, it can also help create a figure with physical benefits. Having good posture ensures that the body does not undergo serious strain that can create or keep a current injury. Ballet dancers can practice techniques, along with posture, that work hand in hand, such as breathing exercises, balance, and stable core muscles.

"Unless some misfortune has made it impossible, everyone can have good posture." Loretta Young

In order to achieve the proper stance, ballet dancers must practice every day, even if it is just for a few minutes daily. Before practicing, make sure you are wearing comfortable dancewear, whether you are a new dancer or an old dancer pulling out old outfits. This includes making sure that you have good ballet shoes with you as well. Additionally, it is recommended that beginners use a ballet barre for balance. The following steps will help you stand like a ballerina and the plus side is that it is fairly easy to do so.

1. Stand with your feet in the first position, heels touching and feet turned out, with your knees straight.

2. Pull in the muscles in your tummy.

3. Tighten the muscles in your bottom and flatten your back.

4. Pull up the muscles in your legs.

5. Widen your shoulders, pushing them down and back.

6. Hold the arms down in front of the body, with elbows slightly bent and hands soft.

7. Lift the chin, lengthening the neck.

8. Breathe deeply and relax.

9. Encourage your friends and family to let you know when you are slouching. That way, in everyday life you can begin a pattern of good posture in everyday life, making it an automatic habit.

Keep your shoulders down and open.

Look up and out, never down at your feet.

Take a glance in a mirror to check your posture.

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8+ Helpful Tips to Get the Best Posture in Ballet

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One of the first things a ballerina dancer learns is how to properly hold her body. One of the distinguishing factors of a ballet dancer is outstanding posture, while dancing or not. You can find your center of balance by imagining a straight line running through the back of your spine.

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Barre posture
In the 1st picture you can see that my alignment at the barre is incorrect as my back is arched causing my bum to stick out. My shoulders are forward and my legs and core are not engaged, causing a slouched position. I have worked on this through looking in the mirror and correcting my self. The 2nd image shows the correct alignment this is because my core is engaged, legs pulled up and straight, meaning my bum is tucked under. My back muscles are also engaged meaning that my shoulders are automatically rotated back to open my chest. This means my spine is straight and gives a good alignment at the barre as all my muscles are now working.

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Example of a travelling sequence
25/03/19

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An example of contemporary choreography. 01/04/19

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Stag position
The correct alignment for a stag is that your leg of the ground should be at a 90° parallel angle. My arms are required to be reaching both forward and backwards to give an elongation, whilst my back should be creating a open space. In the first picture I am not achieving this. Though my 2nd one is an improvement. However, I still need to work on getting my leg in the correct position and to pull up my back to give the arch.

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Lateral T used in an exercise
25/03/19

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Balanchine technique travelling Pirouette combination
23/01/19

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Fortification 2 04/03/19

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Balanchine technique
(YouTube, 2015)Watch from 26.00

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George Balanchine - Jewels (Ballett in three parts): Emeralds (1/3) | Mariinsky Ballet

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Luigi jazz technique (YouTube, 2011)

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Matt Mattox technique (YouTube, 2011)watch from 0:50

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The Horton technique (YouTube, 2008)

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Bournonville technique  29/03/1

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Bournonville technique
watch 20.48-21.35 and 1.32.00-1.34
(YouTube, 2012)

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Jazz technique first position

At the start of the year I had the incorrect jazz first therefore had to work on getting out of my habit of this, to do this I would focus on where my hands where during exercises. Using the correct jazz first means that my arm alignments will be more elegant and look stronger, also it means when going to other positions it is easier to pass through to. The jazz first position should be hands and elbows in line with the shoulders. shoulders should be rotated back and down giving you a straight spine. This enables you to keep the correct alignment when moving through to other positions such as 2nd, as if I was to use left technique it would require me to lift my arms upward and out rather than straight out. The first position gives you the correct alignment to directly move your arms outwards and remain straight. Through having the correct arms it has helped with my overall posture when performing jazz.

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Contemporary flat back exercise 04/03/19

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Flat back
The first picture shows how the incorrect alignment for a flat back, this is because my back is curved, head dropped down making it out of line with my spine and I am swaying back on my legs. Through this incorrect posture it can cause damage to my spine and my knees.

In the second picture you can see that my back, head and arms are all in a straight line causing the flat position.  Also from my hips to ankle it creates a straight line and I am not swayed back over the hip joint. Through having the correct alignment it means that I am working on my abdominal muscles, hamstrings and strength. this is because to hold the position my core needs to be engaged and legs straight and pulled up. This is then a transferrable skill between jazz and contemporary.

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Flat back exercise in jazz
04/2/19

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flat back releve and plie 04:02 monday .MOV

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Tendus in the centre - Vaganova technique15/11/18

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Vaganova example of  centre exercise (YouTube, 2014)
Tendu exercise in the centre
watch 13:30-14

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Agrippina Vaganova The great & the terrible documentary film (English subtitles)

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Pirouette preparation

Pirouette preparation is important as it helps to achieve more turns. The technique required for pirouettes is similar across all three core techniques however, there are slight differences such as in ballet the pirouette is always done on a straight leg however for jazz and contemporary maybe performed on a fondu. Although the way pirouette should be performed is the same for all of them.

The technique...
For the arms in step 1 and 2, they should be at shoulder height, straight and within eye line. Whereas, in step 3 they should be slightly away from the body and curved this is so when moving from position 2 to 3 you can whip the arm into first, giving you more momentum to turn. The shoulders need to be back and down to open up the chest to allow for easier breathing in all steps.
The supporting leg should be directly under the hip, pulled up and engaged for steps 1and 3. The other leg should start out to 2nd straight and turned out. It should then move through to a deep 4th position in step 2 where the legs are diagonal to each other, not parallel. Being in a more open position allows you to give more power and better execution of the movement. In a pirouette the supporting leg should be on relevé  straight or on fondu depending on the style, the other leg should be in a high passé turned in or out again depending on the style. The core should be engaged and the body pulled up to help maintain balance. The head should whip ensuring to spot the direction you are going. You should land a pirouette on a pilé to prevent the risk of injury.