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https://www.youtube.com/watch?v=JnbqUjS1pEI

https://www.wikihow.com/Stretch-for-the-Splits (Michele Dolan, 2010)

https://www.ladancechronicle.com/a-look-at-the-amazing-jack-cole-dancer-choreographer-for-broadway-and-film/ (Andrew Choreographer, 2018)

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This kick exercise is from the Luigi technique. By doing this exercise this will strengthen and make my leg muscles more flexible which will improve my leg extension and height. I will have to do this exercise regularly to get my legs high and strong for my last year of training. As you can tell from my right leg, where I have torn my hamstring the muscle and flexibility has gone therefor I need to rest it and build on it slowly.

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This head swing is from the Luigi warm up. This is done incorrect, as this is a isolation movement the whole body should not be moving. The hands should not be placed on the knee caps and the head should have control when it is swinging. See video 3 for the correct way of doing this isolation.

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This is the correct way of doing the head swings in the Luigi arm up. You should have a five finger spread with a straight arm. The hands should be placed in front of the knee caps. Also the head is more controlled therefor there is less chance of injury. I have learnt that this is an important step of the warm up as it gets the head engaged and ready for the sequences and routines.

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In this video my arm line is out of line and my back shoulder muscles aren't engaged. To hold your arms in any position I must engage the lateral muscles. If the lateral muscles aren't engaged the arms don't have any strength and your body isn't strong enough to whack the kick. Another thing wrong with this video is the kick is being done behind the arm. I will need to work out on extension and my dynamics for the kicks.This is a problem as when you kick behind your body will tilt. See video 5 for the correct way.

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I have been working on using my turnout more and the dynamics of kicking my leg higher. I have a lot of work to do on my kicks, since I was sitting out to injury I feel as if I've become more stiff. I need to pull up in the hip and not sit in it. This looks terrible but something for me to work on.

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This is the correct arm alignment, as I was going into second year I always did (see picture 2) for my arms when kicking in second. In the Luigi style I have learnt that this is the correct rm alignment and not (picture 2). In my opinion this looks better and also adds more style to the sequence or routine rather than being in full parallel.

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This is not the correct way for the Luigi technique.

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This is the big jumps for jazz. This is something I have more confidence in doing, I have always loved jumping but never understood the correct technique. My arms in this rehearsal are not strong enough and I'm not using the lateral muscles correctly but my elevation is there. In my picked up spring I could jump higher but I just need to keep practicing it.

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Here are my chaine turns after working a year on trying to relax my shoulders. I used to find it hard to turn without having tension in my shoulders but I started to imagine my shoulder blades are touching each other. My control has improved since last year and spotting. Things to improve are defiently brig my feet in quicker.

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In our contemporary lessons with Nahum we have been focusing on the Horton technique. This technique is made of flat backs, tilts, lunges and lateral stretches. The flat back is used to stabilise your core, stretch the hamstrings, mobilise the hips and you will also strengthen the back muscles.

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- By doing this exercise this will strengthen and make my leg muscles more flexible which will improve my leg extension and height. I will have to do this exercise regularly to get my legs high and strong for my last year of training. I will have to be careful with my hamstring as I can't afford to tare it again.

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How to Stretch for the Splits. Doing the splits is a position which is indicates great flexibility. Doing the splits can not only be used in gymnastics, but also in various forms of dance, cheer leading, figure skating, martial arts,...

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The Horton technique is a method for the dancer's training. It was developed by the American modern dancer and choreographer Lester Horton. This particular style is good for strengthening the body and is good for alignment.