Beginner: Travelling Prances and Turning Jumps

Another dance exercise entry on travelling and turning jumps by Sonya O'Neill!

Preparation: standing position with spine straight and neck and head aligned; left foot extended off the floor, toes pointing (and almost touching or just touching floor) so that from the front the leg and foot appear to be next to and in line with right leg; right leg slightly bent forward; hands placed on hips; focus forward in direction of travel

Count 1: gently push up through a rise on the right leg and drop onto the left raised leg; as you shift weight, extend right foot so that it peels off the floor and bring it forward in order to “travel”; right foot is now extended off floor with toes pointed down and in line with left leg

Counts 2, 3, 4: repeat alternating steps

Count 5: this time as you transfer weight use the bent leg to propel your body up; as you jump rotate your legs outwards in the hip socket, bring both legs together, straightening and pointing toes as you do so; land starting with your toes and moving through your feet and bending your legs until both your legs create an open diamond and your feet are turned outward in a V on the floor; this step does not “travel” very much

Counts 6, 7, 8: repeat the jump turning 1 quarter turn to the right each time

Count 9: start exercise over by simultaneously turning 1 quarter turn to the right and transferring weight to right foot while prancing with the left; the turns will be to the left this time

Tips:
keep the hips still and level on horizontal line at all times
in the jumps make sure that outer rotation is within comfort range and that leg is rotated from the hip joint, feet are in line with leg
in the jumps the feet should peel off the floor and back onto the floor completely each time
bent legs are critical in order to provide energy at the beginning of jump and to protect legs from injury when landing
students may need to be reminded to exercise control in making their quarter turns exact
hands on hips can remind students to maintain good upper body control and abdominal strength
to make this exercise easier, eliminate the turn during the jumps
to make this exercise more challenging change the arm positions to a circle in front during prances and reaching the arms up over the head during jumps, increase the jump