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Contemporary : During this session we were able to record ourselves performing the set exercises in preparation for our exam. By doing this it will enable me to look at and identify any areas of weakness ensuring I am using the correct technique.

Allocated below is a video of the lateral T exercise which is a well known movement performed within Horton’s technique. Within this exercise I believe that my arms successfully created parallel lines above my head (which is a key part of hortons technique, creating shapes) and throughout this exercise I ensured that my head was held correctly between each arm. However to help me sustain and hold onto the position I need to ensure that my underneath heel is pushing forward, creating a sturdy base which in turn will enable me to balance for a long period of time. In addition I need to make sure that each transition occurs smoothly using up each section of the music as within contemporary it is important that each movement flows into the next.
In order to improve my lateral Ts I will focus on pushing that heel forward.

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Throughout today’s session a correction that was consistently given by the teacher was to ensure that throughout a movement such as a flatback the bottom of the spine is elongated and the head is always in line with your arms. This is especially important throughout hortons technique as it centres around creating differing shapes with the body.

During the session I noticed that I really needed to elongated the bottom of my spine within each flatback to create the desired straight line from the base to the top of the spine. Therefore I decided to practice my flatbacks outside of college to work on flattening out the base of my spine.
After doing so I could see a significant difference within the line I was creating.

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Here is a video of the Graham contraction exercise. I believe that within this exercise I am using up each count of the music ensuring that each movement flows smoothly into the next. Fluidity is an important part of Graham’s technique as she wished for each movement to be free and relaxed. Furthermore I am also able to correctly contract ensuring that the middle of my spine curves first creating the impression someone is pulling me backwards.

However I need to ensure that during each flatback my spine is completely straight as eventhough  it may feel straight the bottom of my spine is still slightly rounded. This in turn means that my technique is incorrect as I have failed to create a straight line from the base to the top of my spine. I also need to make sure that I relax my shoulders as I contract as they have the tendency to rise as I round my spine. This then hides my neck creating an undesired look.

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This is the lateral exercise (Horton technique). It evolves a series of side bends performed with your arms held in a jazz fifth above your head.

During this exercise it is important to shift your hips over to one side as you perform each side bend as Hortons technique centres around creating lines. Therefore, the aim throughout this exercise is to create a series of parallel lines with the body meaning that instead of creating an arch in your side (like you would in jazz) you should strive to create a straight line.

Throughout the excercise I need to ensure that I shift my hips far enough within the opposite direction to create a straight line from my waist to the ends of my finger tips. Further making sure that I am elongating my arms and stretching all the way through to my fingers. However I was able to ensure that my legs remained in the correct turned out position throughout the exercise.

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During last weeks session I new I needed to work on my hip flexibility as this is an area I struggle with. In order to do so I performed a small stretch routine each night working on both hip and leg flexibility in order for me to progress and develop my skills. In addition to this I also practised/ performed the Horton warm up exercise as this requires you to open up and work you hip flexors. By working on my hip flexibility I have seen an improvement within my turnout in other genres of dance especially ballet.
I have also worked on my leg flexibility to enable me to increase the height of my kicks on both legs as you may be asked to perform a kick combination within an audition.

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One of my targets from a previous session was to work on my flexibility as this will aid me greatly within certain contemporary exercises such as the deep leg lunges. Not only this but by increasing my level of flexibility it will help me to perform higher kicks within jazz and will help me to further develop the height during the adage within ballet.

To enable me to develop my flexibility I performed this set stretch routine each night making sure that I held each stretch for at least 40 seconds as this is the point at which the stretch becomes most effective.

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Allocated below is a video of the set coccyx balances we perform each session. Within this exercise I struggle to truly extend my my legs whilest shifting my weight backwards as I have the tendency to wobble. In order to prevent this I need to ensure that my stomach remains engaged throughout the exercise. I also need to ensure that both my legs and arms extend and arrive at the same time as this will further work my abdominal muscles strengthening my core.

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In addition to working on my flexibility I have also worked on balance as this is a key element within any genre of dance/ performance.
Throughout the previous session I continued to wobble through certain exercises such at the lateral T exercise in which case I am required to balance on one leg with the other raised creating a T position.
To work on my balancing I used my tendu balance board and held my foot in a pirouette position. I did this repeatedly, balancing on both flat foot and demi pointe challenging myself to balance for a few seconds longer each time. Since doing so I have felt an improvement within my lateral T position and my pirouettes as I feel I am able to balance for a longer period of time.

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After working on and continuously performing a set of exercises to develop my pointe I began to see a huge improvement within my arch. This not only helped me within contemporary but it enabled me to create professional looking (elongated) lines within ballet which is something a choreographer would look for within a performer.

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After practising a number of pencil turns within my spare time I am now able to perform a confident single from the relaxed position which we hit during the Horton release swing and pencil turn exercise. Here I have seen a big improvement as within previous sessions I would find it extremely difficult to maintain the correction position whilst executing the rotation.

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A fact file on Martha Graham and her carer within the industry.

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Throughout the session I saw an improvement within my release swings. Throughout this exercise I am beginning to relax into each movement much more than I previously have been however I believe that I could still relax further letting my arms carry lead.

Throughout this exercise I need to ensure that I am also using my plie to aid me with the release swings as by bending my knees it allows me to swing my body further and really relax into each movement.

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A fact file presenting research based on the life of Lester Horton and his career within the industry of dance.

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As I found coccyx balances rather difficult I took it upon myself to practice within my spare time. Whilst doing so I made sure that I transitioned through each part of mine spine controlling my legs both up and down. Not only this but I tried to make sure that my arms remained inline with my head as I extended my legs.
After doing so I saw a significant difference within my control as I am now able to perform each coccyx balance with a high level of balance and I am able to sustain each movement working my abdominal muscles further

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Within today’s session I saw a significant improvement within my contractions as I was able to ensure the contraction came from the middle of my spine. Furthermore I was also focusing on emphasising each contraction to not only add to the musicality of the piece but to add to the overall aesthetics of the exercise.

Furthermore throughout this exercise I was also able to keep hold of my ankles throughout the whole piece therefore improving my technique further.

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Throughout both the Graham and Horton triplets I need to ensure that I am using my levels. The use of levels is extremely important when performing a triplet as each one consists of one high walk and two low walks. These are essential to the overall contemporary technique therefore it is extremely important that I apply my knowledge of contemporary walks into my triplets. Not only this but I need to ensure that each foot passes the other and that the arms are securely held with the fingertips resting on my thighs.

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Here I have seen a big improvement within my triplets as not only does my upper body remain pulled up but I am focusing on making sure that my foot always passes the front foot. After working on these triplets I have seen an improvement within my posture as I am again able to keep my shoulders down.

However I have noticed that when performing certain travelling steps such as a triplet I am failing to travel the movement far enough. I need to ensure that each step is purposeful and that I take each step with pride. Throughout each step I need to ensure that I take a wider step passing the next foot in front.

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Here is a leg hold exercise in which I had learnt within a masterclass outside of college I found that by continuously performing this excise it enable me to build up strength, control, balance and flexibility.
When performing this exercise I try to build up the amount of time in which I am able to suspend my leg for as this enables me to build up control by engaging my abdominal muscles.
I perform this exercise three times every night each time attempting to lift the raised leg higher to truly push myself and gain that control. In addition to this I make sure that when I perform this set exercise that my arms are also engaged as this enables me to build up strength within my arms making my arm lines my cleaner. Not only this but by performing this exercise it will help me within other dance genres such as ballet and jazz which both involve holding your leg at a specific height.

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Here is the exercise repeated on the left hand side. When performing this exercise I attempt to hold my left leg for a longer period of time as this is my weaker leg therefore I need to  work much harder to maintain control and height upon this leg.
However I need to ensure that when I perform this exercise I am pulling up my underneath/ supporting leg as this creates a sturdy base for me to balance upon.

Furthermore this exercise has also made me think about/ focus on my weight placement as if my weight placement is incorrect I could either wobble or fall out of the stretch.

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Bounces. Within this video I can see a huge improvement within my flat backs as within each position I am hitting a straight line from the base of my spine to the crown of my head.

However I need to ensure that my feet remain fully flexed throughout each of the bounces as this helps to deepen the stretch in turn loosening the hamstrings. My feet should only pointe as I perform the flackback. Furthermore I also need to ensure that my arms are held in a strong 1st position as I perform the first set of bounces to make the exercise look much more professional.

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Horton release swings.
Throughout this exercise I have seen an improvement within my release swings as I am able to relax my upper half as I swing from side to side ensuring that I hit a flat back on each side. In addition I have also seen an improvement within the use of my breath through each movement especially throughout each individual release.
However when performing a release swing including a lateral stretch I need to ensure that I am infact  hitting the lateral position (with two straight sides) before transitioning in the flatback position.

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Sliding descents
Here I have seen a huge improvement within my sliding descents as I am able to push my hips forward whilst twisting my upper body over my front leg. This has proved a challenge for me as due to the fact that I was not pushing my hips far enough forward I could not perform the slide correctly therefore not only my technique was wrong but I could have caused serious injury to my leg or back. However I need to make sure that when performing the role prior to the slide that I keep both my knees and feet together to add to the overall aesthetics of the movement. Ensuring that the knees are held together further helps to make the role look much cleaner and perfects my overall alignment when performing the step.
To improve upon this I will practice the role within my spare time making certain that I am thinking about each correction given within the class.

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Here I need to make sure that I and fully relaxing and swinging my body. During this exercise the body should almost feel weighted ensuring that each movement is precise.
However the most important thing in which I need to improve upon is the swings over the legs. I need to make sure that when I swing over my legs I truly use my plie.

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After working on contracting through the centre of my spine i am able to see a huge difference within the shape created. I was also making sure that on each individual step that I was stretching my feet as this in turn adds to the overall aesthetic of the exercise/routine. However I really need to focus on relaxing my shoulders preventing them from rising as i perform each round of the back.
Even though I am not perfect I can see an improvement from how the exercise originally looked as I am able to relax my body further.

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After looking and practicing my Paul Taylor release swings and round of the back I realised that the only reason I was unable to complete the movement was because I wasn’t going through the middle of my spine I need to ensure that as my arms come down my body begins to contract. Furthermore I need to ensure that when I am performing the movement that it also is not too sharp as I must show a sense of musicality within my performance.

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Triplet
Here I have seen a huge improvement within my triplets as I am making sure that each foot passes the other and I am infarct using my levels. In addition when performing turning triplets I am further able to use my levels and sense of performance by adding in a head. This in turn adds to the stylistic qualities of my performance.

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Here is an exercise in which I have been using within my spare time to enable me to improve my arch/ pointe. This is an important factor throughout any genre of dance especially within ballet, jazz and contemporary, pointing your feet is a necessity throughout any movement (unless told otherwise).
Therefore I took it upon myself to practice and hold this specific stretch for just over a minute as a stretch only becomes truly effective after 30 seconds.

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Having worked on my sliding descents I have learnt that in order to control my landings I not only need to catch myself with my hands but I need to make sure that I am squeezing / engaging both my abdominal and thigh muscles. I especially need to tense my thigh muscles as by doing so it determine how fast or slow you travel to the floor. Furthermore I have also been focus greatly on the roll out of the slide as it appeared rather unclean on the precious video therefore I tried to ensure that I kept both my heels and knees together whilst performing the roll over the stomach.

In addition to this I am now able to place my body weight further back whilst sliding down as I have become much more confident with the movement this in turn makes the set step more aesthetically pleasing

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During this exercise I tend to roll in my left knee when we perform the bounces in second. Therefore I am performing the exercise incorrectly as I need to ensure I maintain turn out in order to deepen the hamstring stretch further. By doing this it will help me to prevent injury when performing the remainder of the exercises.

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Therefore after noiticing that I am failing to maintain turn out throughout the exercise I took it upon myself to work my turn out ensure my knees remain on top and do not roll. I addition my doing this I also worked on my hip flexibility enabling my to sit in a wider second position. This in turn will help me within other genres such as ballet as it will open up my hips allowing me to correctly hold my leg within second.

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Whilst performing this exercise I need to ensure that my hands do not flop/ drop over my knees the fingers must be within a straight line with the arm. Not only this but I need to ensure that my hip initiates the movement. However within this video eventhough  I am attempting to shift my hip first I believe that I could make more / emphasise each shift further.
I also need to ensure that I am stretching my arm as far over my leg as possible to deepen the stretch within my back.

Throughout the exercise I am able to keep my back held up right and shoulders down which is a major weakness in which I am continuously work on.

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Furthermore as the exercise continues we must shift out weight placement to move our upper body backwards. After watching the video I am aware that I need make each movement much more dynamic and reach a high release before beginning the same movement to the left.
In addition one major element that I need to work on is making each individual movement much bigger, turning my head to look along (over) my arm. This not only show correct technique but it also adds to the overall aesthetics of the piece making it appear much more professional.

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Lateral T turns.
As I was struggling to find a lateral T position before transitioning into the turn I continuously practiced the transition into a lateral T to ensure that I am hitting the correct position before making the rotation. Not only this but I am now able to ensure that I remain in my plié without my body shifting up into the lateral T I need to make sure that my body shifts straight into the lateral T.
However eventhough  I am now able to transition smoothly into the next movement I need to ensure that when I hit the lateral T I feel a two way stretch (reaching both my arms and leg within opposite directions) by doing this it will help me to balance for a longer period of time on my standing/ supporting leg.

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To enable me to develop my abdominal strength I continued to practice my lateral T promenades ensuring that despite any wobbles I fight to maintain the height of my leg. Not only this but I continued to practice my lateral T with a rise to enable me to develop the amount of time in which I am able to balance for. In turn this will help me within other genres especiallg when being asked to perform a pirouette within either jazz or ballet.

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Here I can see an improvement within my hip and hamstring flexibility as I am able to push myself further over my leg than I was able to previously. In addition to this I am also able to maintain the correct curvature within the spine to deepen/ develop the stretch further. Furthermore I am also able to hold my arms in a clean 1st position as I perform the bounces with the leg held in front.

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Sliding descents. Throughout my sliding descents I am now able to keep my knees together throughout the roll ensure that my feet also remain pointed throughout.

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Here I am working on my Horton stag leaps ensuring that I take of and land on one foot. Not only this but I am now able to make sure that I twist my upper body over my front leg.

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I have seen an improvement within my flatbacks as I am able to maintain a flatback whilst ensuring my weight is over my toes.

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My lateral stretches have improved as I am now able to ensure that each side of my body creates a diagonal line from my hips through to the ends of my fingers. In turn this has also enabled me to improve my abdominal strength as using the correct technique makes each lateral harder to control.

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During this session I was not specially aware of those around me which led to many accidently collisions. Therefore I need to make sure that I have enough space to perform the routine correctly and to the best of my ability.
Furthermore I need to make sure that I am varying my levels and using my plié throughout the piece.

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During this session I could see a significant improvement within my use of levels as I was focusing on make sure I used my plié throughout each movement to enable me to perform using the correct technique. Not only this but I was also able to retain corrections given from previous sessions ensuring that I twist my body over my front leg throughout each Horton stag leap.