Jazz Progressions by Lyndsay!

Here's another list of jazz progressions by Lyndsay Hotell that you can incorporate into your everyday lesson plan!

Alignment/Posture

Floor warm-up with posture and alignment

Sitting cross-legged on the floor, hands placed gently on the knees, pulling the spine up nice and tall, shoulders back and down and closing the eyes. Take a deep breath in and while exhaling curling the back towards the wall behind, letting the head and shoulders relax, stay for an inhale and while exhaling leaning the body forward over the feet, letting the head and shoulders relax. Stay here while taking a deep breath in, while exhaling, elongate the spine to a sitting position one vertebrae at a time, with the head and shoulders to be the last parts that elongate. Bring body back to the beginning position. (Spine tall, shoulders back and down) Begin consecutive repetitions with a deep breath. Repeat as desired (at least 4 repetitions)

Plie’s

*Perform exercise in first, second, third, fourth and fifth positions
* Use a dance bar or equivalent when introducing this exercise

Start in a standing position with toes turned out and heels touching. Standing with spine tall, shoulders pulled back and down, engage abdominal muscles. Bend the knees and lower body towards the floor, keeping knees inline with toes. Do not allow the body to lean forward. Be sure to keep the spine elongated, abdominals engaged and buttocks tucked under the pelvis. Squeeze though the heels as you push back up to a standing position. Do not lock the knees at the top, keep them slightly bent.

At least 4 repetitions should be done in all positions.
· Bend for two counts, straighten for two counts (Suggested timing)


Transitions (sequencing movements)

Variations on across the floor exercises

1. Sashay, pas de bourree, pirouette (on both left and right side)
* Both directions across the floor – repeat as many times as desired

2. Shenay turn, pique turn, axel jump (on both left and right side)
* Both directions across the floor – repeat as many times as desired

*To make this more difficult, combine both exercises into one

Strength/Flexibility

Flexibility:

A. Practice the splits (center, left leg, right leg)
a. Do not push legs further than they will go without pain

B. Sitting on the floor, extend legs out in opposite directions. Bring pelvis as far forward as it is comfortable. Keeping spine elongated, hinge at the waist and lower chest to the floor. Aim chin towards the floor. Keep feet turned up towards the ceiling. Hold this position for sixty seconds. Inch pelvis forward and repeat.

C.
1. From a kneeling position, lift right leg forward and straighten it. Slide the heel of the right leg forward as far as comfortable. Lean body over right leg and place hands on the floor to help stabilize body. Hold the stretch for 60 seconds.
2. Bring the foot of the front leg to the floor, keeping knee bent and hands on the floor. Place the toes of the back leg on the floor and slide leg into a straight position. Elongate leg as far as it remains comfortable. Hold position for 60 seconds.
3. Repeat steps 1 and 2 with the opposite legs.
4. Repeat entire stretch, aim to push legs a little farther each time
5. Now repeat step 1, attempting to keep both legs straight as the pelvis is lowered to the floor. Only lower pelvis as far as it is comfortable. Be very careful not to push the body further than it is able to go, this may result in injury to the groin area.

Strength:

Plank exercise:

1. Bring body to kneeling position.
2. Bend arms at elbows at 90 degrees and place on the floor in front of knees, as if to do a push up with the elbows.
3. Place legs, one foot at a time behind body in a push up position.
4. Engage abdominals and keep body completely straight – like a plank. Do not drop neck or lift pelvis. Body must be a straight line. Hold position for 60 seconds (or as long as desired).
5. Repeat exercise and increase the time held.

Toe raises:

1. Place feet should width apart.
2. Keep heels firmly on the ground and raise up toes. (Take two counts to raise)
3. Keep upper body relaxed, yet maintain balance, posture and alignment.
4. Lower toes (two counts)
5. Repeat as desired (At least 10 repetitions)

Heal raises:

1. Place feet shoulder width apart.
2. Keep goes firmly on the ground and raise heels slowly up off the floor. (Take two counts)
3. Keep upper body relaxed, yet maintain balance, posture and alignment.
4. Hold position for two counts (Up 1, 2, hold 3, 4, down 5, 6)
5. Lower heels (two counts)
6. Repeat as desired (At least 10 repetitions)



Turns

Shenay turns:

1. Begin facing forward with right leg extended forward, toes pointed. Arms in an “L” position with the left arm directly out to the side and right arm forward above the right leg.2. Be sure to keep proper posture and alignment.
3. Step out on the ball of the right foot, turning body to the right, bring the left foot in to meet the right foot and brining the left arm in to meet the right arm. Turn on the balls of feet.
3. Complete turn facing the same direction as started and in starting position.
4. Repeat across the floor.
5. Repeat on opposite side, with the left leg.

Pirouette turns: Pirouettes in a box (quarter turn each turn)

A)

1. Stand with right leg extended toward the back, foot pointed. Arms in an “L” shape with the left arm directly out to the side and the right arm forward (opposite arm to leg)
2. Bend both legs, weight centered, lower pelvis.
3. Use the floor to push off of. Rise up onto the ball of the left foot, bringing the back foot up to the front leg. Bring the left arm to mirror the right arm (first position), and make a quarter turn to the right.
4. Lower feet to the floor
5. Repeat to face the back, other side and back to the front.
6. Repeat to turn the other direction.
7. Repeat exercise as desired
B)

1. Repeat steps 1-4 making a half turn (two turns, one to face back, on to face front)
2. Repeat turning in both directions.

C)

1. Repeat steps 1-4 making a full turn.
2. Repeat turning in both directions.

Jumps

Grand Jete

1. A sashay may be used to prepare for the jete.
2. Push off the floor with the left foot and extend the right leg straight out in front of the body and the left leg directly behind the body. The legs should be as close to the splits in the air.
3. Point toes hard.
4. Left arm should be straight out in front at shoulder height and right arm out to the side (“L” Position)
5. Repeat using the right leg forward.

*This can be done as an across the floor exercise combined with a preparation step.