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Target for this lesson - Use my core and Kinesphere when travelling across the floor.
Strength - I feel that I am good at applying corrections when given them in class and remembering them for next lesson.
Weakness - I feel that I have difficulty contracting and working my core so this sis something that is a weakness because it still needs to be improved. I will do this by using exercises such as when breathing out, breathe out with an F breathe.

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A target for this lesson would be to be more confident when showing  my work in front of me peers and lecture.
A strength would be my approach to different structural devices. Changing movement, starting at different points in the choreographed movement.
A weakness would be use of breathe, when I dance I have a habit of not breathing and then I look tired halfway through my material. This would be worked on through rehearsals leading up to a big performance.

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Targets given:
Make sure shoulders stay on the floor during the floor swings exercise.
Think tall.
Imagine your arms attached to string instead of just dropping.
Be able to:
1) Demonstrate contemporary dance technique .
2) Improve physical and interpretative skills.
3) Absorb and reproduce sequences of movement.
4) Understand your individual technical progress.
How have I done this?
Self discipline in class
Technical corrections
Physical Phrases
When have I used my interpretative skills?

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Safe Dance Practice
Environment in which you practice
Allignment
Warm up and cool down
Training supplements
Rest and recovery
Progression
Nutrition and Hydration
Psychological well-being
Injury Awareness
Reflectio

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Safe Dance
Warming up (15 minutes)
Stretching
Dynamic - only when warm before class
Static - typical go to stretches. 30 seconds to 2 minutes. Only when you have no other classes that day or in the next 1 hr and a half. ALWAYS when warm.
Ballistic - NEVER - unless ts n the choreography.
PNF - Propriceptive Neuromuscular Facilation. (When?)
After warm up. Before body part is used max contraption vs max relaxation.
*Release*
Facia
after warm up
can do wherever and whenever you want.
Cool down (15 minutes)

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For this lesson because it was the first lesson back after the Christmas holidays, we didn't dance we did a stretch workout routine that's not harsh on the body muscles. After having a few weeks off from dance our bodies become weaker and so if we went straight back into dancing full out we could have injured ourselves so we did a nice little stretch workout just to strengthen our bodies back up. I learnt from this that it is useful to do this routine in the house and also you are able to do it in bed. This really helped me because it felt like I had been dancing but in reality I had not been dancing I just used my body.

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We kept with the dance phrases from last week but this week we used the visual of being a Tree. This was to help us keep rooted and connected with the floor. This helped me a lot during this lesson because it helped me realize that before today's lesson I would bring my foot of the floor in the floor exercise so it made me concentrate more on what my feet are doing and whether they are staying connected with the ground or not. Another thing was energy, I have to breathe during the class exercises in order to have enough energy to be able to perform the movement. One thing I normally get confused by and I find to be a weakness is different directions we are going. If we have learnt something on the left/right side we then have to practice it either on our own or with a partner it really confuses me but after watching my class mates go over the material today it helped me a lot.

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Today in class Craig asked us at the beginning of each exercise what our aim was for that particular exercise. For the first exercise, which is a warm up exercise, was to concentrate on the movement rather than what I looked like when performing the movement. This helped me to realise how much I watch myself when the mirrors are front. If I keep this as my target for that exercise then I will be able to concentrate more on how I perform each exercise other than what I look like.

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Today we focused on having a flat back, whether that was when we laid on the floor or when we stood up. I found it easier to have a flat back when I laid down because when I lifted my legs my back stayed where it was rather than coming up and lifting off the floor making my back arch.

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Today we went over the crayon technique again but today it was different because we didn't have the visual of a crayon we just used our hands and the sense of touch, curving through the spine. With my hand being at the bottom of my spine I could feel it curve in different stages. This helped me to move more efficiently.

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Today at the beginning of class, we got given a visualization of having a crayon on a certain body part and we had to draw shapes with with that certain body part which I found to be a strength because I didn't have to worry about the next movement and there wasn't any sort of correct movement, at first we would only have one body part to concentrate on and I found it difficult to concentrate because I was worrying about what my class mates would think but then as we developed into using more than one body part at a time I realized that everyone is doing it and I started to relax and be more comfortable.Using this technique of a crayon is really good because it helps you use different parts of the body with ease. We then moved on to do a few phrases, in which a weakness was with some parts of the movement my focus was down instead of up and looking at where I'm going next which threw me a little and took a while before I worked out how to control my movement when my focus is down. A target would be to work on this more for next lesson.

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Pelvic floor
Today in class, Craig told us about the human body and the pelvic floor and how if that isn't strong then my alignment won't be as strong, so I have looked at some exercises to help me strengthen my pelvic floor in order to better my alignment. Having a good alignment is important because it helps you keep balance when dancing alongside holding your core.