PCD4007: Core Techniques 1 by Sophie Roberts https://padlet.com/sophie_rob/mg4q8m3mz516 en-us 2018-04-16 13:09:58 UTC 2025-12-10 13:39:41 UTC hello@padlet.com SOPHIE ROBERTS sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/250382688 Student ID: 1700987
Date of submission: Monday 16th April 2018.]]> 2018-04-10 17:04:25 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/250382688 Throughout this diary, I will be presenting and explaining how I have progressed as a professional dancer through core techniques such as Ballet, Jazz and Contemporary from the start of the year up until now: as a first year student at Shockout Arts. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252064041 2018-04-16 10:06:44 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252064041 Left leg splits- (December) sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252085360 As you can see my left leg split is quite embarrassing.
I have always struggled to straighten my back leg whenever attempting to progress my splits further- due to tension in my hamstring and also restriction in my neural and fascial structures.  ]]> 2018-04-16 11:35:40 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252085360 My leg/split flexibility journey- sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252086457 2018-04-16 11:39:56 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252086457 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252091204 https://www.livestrong.com/article/193431-exercises-for-contracted-muscles-behind-the-knee/ 
[Welch, 2017].]]> 2018-04-16 11:57:38 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252091204 11/03/18. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252093674 Using this website for guidance, I have used various static stretches once every day, for three months now. It has been gradually helping me achieve a deeper split therefore I will carry on this process until I achieve a full split.]]> 2018-04-16 12:06:15 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252093674 Left leg splits- (February) sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252095078 My left leg split has improved by using static stretching, when my body is warm, and increasing the split deeper every day. It is difficult as a dancer in training to maintain flexibility whilst trying to improve muscular strength, which is something I must consider in my process due to the fact my childhood training was focused on muscle building and training: rather than stretch and tone.]]> 2018-04-16 12:10:44 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252095078 Bibliography: sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252112476 dance-teacher.com. 2016. Bob Boross: How I Teach Matt Mattox Freestyle Jazz. [ONLINE] Available at: http://www.dance-teacher.com/custom-team-apparel-2558748682.html. [Accessed 15 November 2017].

livestrong.com. 2017. Exercises for Contracted Muscles Behind the Knee. [ONLINE] Available at: https://www.livestrong.com/article/155933-dynamic-stretches-hamstring/. [Accessed 2 January 2018].

Youtube. 2017. Battement Frappé Ballet Lesson Part 1 | Tips On Ballet Technique Ballet Class Exercises. [ONLINE] Available at: https://www.youtube.com/watch?v=vwuJwangzKQ. [Accessed 15 March 2018].

Quanbeck, A., Russell, J., Handley, S. and Quanbeck, D. (2016). Kinematic analysis of hip and knee rotation and other contributors to ballet turnout. Journal of Sports Sciences, 35(4), pp.331-338. [Accessed 03. April 2018].

Anon, (2018). Lester Horton. World Heritage Encyclopedia. [Accessed 04 April 2018].

BalletHub. (2018). Sickling in Ballet: What, Why and How to Avoid It - BalletHub. [online] Available at: https://ballethub.com/sickling-ballet-what-why-how-to-avoid-it/ [Accessed 04 Apr. 2018].

Wilmerding and Krasnow, M. (2011). Dance pedagogy: Myth versus reality. p.285. [Accessed 05 April 2018].

Immediate Effect of Static and Proprioceptive Neuromuscular Facilitation Stretching on Hip Adductor Flexibility in Female Ballet Dancers. (2018). Journal of Dance Medicine & Science, p.177. [Accessed 06 April 2018].

Graff, E. (2004). When your heart falls: The drama of descent in Martha Graham's technique and theater. Women & Performance: a journal of feminist theory, 14(1), pp.107-115. [Accessed 06 April 2018].]]> 2018-04-16 12:50:50 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252112476 Left leg splits- (April) sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252132190 I am so proud of my flexibility progression and never thought I would manage a to achieve a flat left leg split, but with determination and patience I did it.]]> 2018-04-16 13:30:24 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252132190 October- Jazz- Maintaining first position, within my arm alignment, during jazz pirouettes. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252136543 (I am centre of the trio wearing black sports bra). 
As you can clearly hear on the video, my teacher Eric repeatedly tells me "shoulder height" as during my turns I allow my arms to fall to rib height which is incorrect alignment.]]> 2018-04-16 13:38:26 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252136543 20/10/17. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252145313 To work on this correction, every day for two weeks I will complete a pirouette exercise to improve my muscle memory of keeping my arms in jazz first.]]> 2018-04-16 13:53:21 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252145313 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252156749 This is me performing the pirouette exercise, in my first week, showing a slight improvement in my arm alignment.]]> 2018-04-16 14:11:42 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252156749 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252157309 This is my second week on using systematic repetition of the turning exercise. I can now execute jazz first consistently.]]> 2018-04-16 14:12:37 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252157309 As you can now see, my arm alignment during turns is controlled and placed accurately. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252158348 2018-04-16 14:14:12 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252158348 Jazz port de bras- sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252159926 However from videoing my progress I also found that during our jazz lessons, with Eric Carpenter, (specialising in the Matt Mattox style) I don't execute and finish each arm isolation accurately. This video demonstrates this which makes the port de bras very simple rather than rhythmically challenging- key in Matt Mattox's style. Therefore for the next month, I will stay twice every week in the studio to break down each isolation.]]> 2018-04-16 14:16:31 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252159926 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252203427 "The technique’s strong ballet foundation, tricky isolations and difficult-to-coordinate arm and leg movements make it easy for students to tense up, rather than appear relaxed". [Rizzuto, 2016].
I focused on this quote whilst rehearsing the Jazz port de bras to allow my body to flow into each movement more - giving more dynamic quality.]]> 2018-04-16 15:36:49 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252203427 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252225807 Rehearsing and executing my arm alignment and precision in jazz has even benefited me during commercial classes: now I train with more dynamic quality.]]> 2018-04-16 16:18:23 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252225807 Ballet- Rond de Jambe exercise. 15/01/18 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252228937 Throughout this exercise I always aim to travel the leg all the way to the back in order to create a capital D shape. (The correct applied technique). However, in this video I realised I was not going through first position as my heel was touching the back of my opposite foot. ]]> 2018-04-16 16:25:14 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252228937 To prevent this from happening again, I asked my Ballet teacher to go through the aspects of movement with me. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252233704 She told me to look at three things:
1) Posture     
2) Alignment                   
3) Placement
I tried to find necessary space in the front of my hips and adapted my posture by lifting up from the front of the stomach, which allowed me to pass through first position a lot more adequately. After months of systematic repetition, working the feet en dehors and en dedans, I can now see a huge improvement.]]> 2018-04-16 16:35:22 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252233704 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252243194 2018-04-16 16:54:18 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252243194 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252246066 2018-04-16 16:59:57 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252246066 Ballet: Grande Allegro sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252259689 From watching this video back I have realised I don't use my feet through the floor enough to propel me efficiently into jumps- which is why I don't achieve a lot of height.
03/11/17]]> 2018-04-16 17:27:00 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252259689 By rehearsing specific barre and tendu exercises such as the tendu exercise in this video (each day four times a week), I can see a clear development in my Grande Allegro steps. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252264580 2018-04-16 17:37:26 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252264580 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252271574 2018-04-16 17:51:03 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252271574 Ballet- Frappé March sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252287635 Battement Frappé is definitely one of my biggest weaknesses. I really struggle to strike the ball of the foot down into the floor (as you can see on this video) and stretch the leg out as far as it will go before returning the foot back to just above the ankle.

]]> 2018-04-16 18:19:27 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252287635 This video really helped me in breaking down the intention of a Battement Frappé and now I can work on slowly improving in the studios by rehearsing the movement and qualities. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252295060 [Kimberley Berkin, 2017].]]> 2018-04-16 18:32:14 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252295060 Doing barre exercises in ballet has helped me with the control of the Petit Allegro steps in ballet and jazz sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252300257 Here is a video of me doing part of my jazz Petit Allegro assessment exercise. As you can see I have gained more knowledge in maintaining control and precision in my steps. 11/04/18]]> 2018-04-16 18:43:09 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252300257 Moving forward into my second year of Shockout Arts I would love to develop my turnout, which will enhance the aesthetics of my performances in Ballet, Jazz and Contemporary. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252310743 Having a better turnout will also help me to maximise my flexibility in ballet as "turnout is an 
essential part of ballet training" [Quanbeck et al., 2016].
]]> 2018-04-16 19:06:20 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252310743 Contemporary- December sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252315816 One of my weaknesses in contemporary is balance. I struggle to maintain balance especially during this part of our balance/off balance exercise as you can see in the video below.]]> 2018-04-16 19:19:32 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252315816 Improvement! sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252319246 Since I last filmed this section of the balance exercise in contemporary, I have been doing core strengthening exercises such as 30 crunches and 15 pulses four times a week for two months to develop my balance: as a strong core plays a key role in engaging the muscles to help find stability. ]]> 2018-04-16 19:28:19 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252319246 Feburary sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252322317 2018-04-16 19:36:28 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252322317 Contemporary- sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252327135 A key practitioner we study within our lessons, with Julius, is Lester Horton as we use flat back stretches and lateral stretches - key Horton technique. In the image to the right, I am demonstrating a flat back in order to strengthen and stretch my lower back, stomach, and hamstrings. My body is creating a complete straight line from my head to the bottom of the spine. Also, the video to the right shows a small group performing a lateral stretch exercise to elongate the torso, hamstrings, lower back and upper back (I am the end of stage right upstage). "The technique emphasizes a whole body, anatomical approach to dance that includes flexibility, strength, coordination and body and spatial awareness to enable unrestricted, dramatic freedom of expression." [World Heritage Encyclopedia, 2018]]]> 2018-04-16 19:50:37 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252327135 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252328902 2018-04-16 19:56:15 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252328902 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252330593 2018-04-16 20:01:48 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252330593 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252331339 2018-04-16 20:04:06 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252331339 My knowledge of practitioners throughout the core techniques studied at Shockout Arts has improved massively, as now I can incorporate stylistic qualities into technical training by the consideration of key practitioners and their influences. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252334795 2018-04-16 20:16:20 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252334795 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252340691 "some researchers suggest that PNF is more efficient than the static or ballistic methods" (Immediate Effect of Static and Proprioceptive Neuromuscular Facilitation Stretching on Hip Adductor Flexibility in Female Ballet Dancers, 2018)]]> 2018-04-16 20:36:33 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252340691 Jazz- sickled ankles being the reason for poor turns? sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252340962 After watching back the video of my jazz pirouette exercise, I noticed I was sickling my ankle in the preparations before my turns. I read online ways to improve not sickling and the correct way in which my ankle alignment should be in specific tendu exercises: therefore I could rehearse this every day for a few weeks and notate my progress. I also read in a popular journal that "alignment is not a stable concept, but is variable depending on one’s starting position and one’s intent" [Wilmerding and Krasnow, 2011] which allowed me to also work on my jazz fourth position and spotting.]]> 2018-04-16 20:37:25 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252340962 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252346835 [BalletHub, 2018]]]> 2018-04-16 21:00:32 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252346835 25/10/17. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252350634 Sickled ankle in pirouette preparation.]]> 2018-04-16 21:18:53 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252350634 Improvement and strengthened ankles. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252351269 To improve and strengthen my ankles in order to prevent sickling and enhance my turns - every day for the last 6 months, at least twice a week, I rehearsed just staying on a rise on each leg for as long as I could. In my spare time I also performed rises on the bar for one minute on each leg to strengthen my ankles. As months were passing by, I noticed a big difference and now I am consistent in executing the correct ankle alignment in turns and preperations. (As you can see in the video).]]> 2018-04-16 21:22:08 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252351269 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252352386 2018-04-16 21:28:24 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252352386 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252352740 2018-04-16 21:30:09 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252352740 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252352930 2018-04-16 21:31:18 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252352930 Contemporary- This video portrays not only how I incorporate Horton's stylistic qualities into this exercise but Martha Graham's as well. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252355770 10/04/18.]]> 2018-04-16 21:49:16 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252355770 Martha Graham was a practitioner who is significantly recognised throughout the world today for her influence on contemporary dance. sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252356107 Reading this journal gave me a bigger insight on Martha Graham's technique and intention.
Graff, E. (2004). When your heart falls: The drama of descent in Martha Graham's technique and theater. Women & Performance: a journal of feminist theory, 14(1), pp.107-115.]]> 2018-04-16 21:51:24 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252356107 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252359269 From my first few terms at Shockout Arts, I have improved flexibility, stamina, anatomical knowledge, muscle memory and overall technique. Heading into my new year, I hope to achieve: my right leg split, box split and split leaps as well as other things. I will strive for the best I can possibly be.]]> 2018-04-16 22:16:27 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252359269 Total Word Count- 1501 sophie_rob https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252360005 2018-04-16 22:22:58 UTC https://padlet.com/sophie_rob/mg4q8m3mz516/wish/252360005