|This kick exercise can be executed
standing in place, rather than progressing down the floor. Beautiful and spectacular kicks
are an exciting aspect of drill team, only if they are done correctly and with proper
should be done progressing down the gym, on a walk, your front lawn, or in
your play room. (Be careful of furniture--it hurts both your furniture and
As you kick, your body must be straight and tall. Your body never bends
from the waist up.
2. Every time you kick, you must keep your support leg straight. That
means you cannot bend your supporting knee.
3. Every time you kick you must point your toes and keep them pointed from
the time they leave the floor.
4. Every time you kick you must keep the heel for your supporting leg on
the floor--the support heel never leaves the floor.
NOT bend forward as you kick.
NOT bend supporting knees as you kick.
NOT bend the leg that is kicking.
NOT let the supporting heel come off the floor.
NOT fail to point your toes.
NOT start kicking down the floor without taking the time to warm up.
keep your toe pointed on the kicking leg.
keep the supporting knees straight all the time.
keep the supporting heel on the floor.
stretch before you kick.
pull up your body as you kick.
make sure your kick 'peeks' on even counts (say, "hit" as
the kick reaches the peak)
are 15 points to watch for in good high kick technique
closure, head position, shoulder position, posture, tilting pelvis, hip
alignment, straight supporting leg, heel down, toe points, kicks centered,
control, tempo, leg extension, height of kick, leg distance from the body.
all these points are in good form and technique, you will have PERFECT
FOR WARMING UP
up is an integral part of every day rehearsal. It is important that your
warm-up be structured, correct and consistent, utilizing all parts of the
body. Extra warm-up time may be needed for certain muscle groups if they
are to be used in an upcoming routine (ex., kicks, head rolls).
three main functions of a warm-up are: 1) to prepare the muscles to work,
2) to put the muscles through the range of flexibility needed in the
actions to follow, and 3) to prepare the muscles for an increased output
of strength. Some of your students may require extra warm-up time to
increase their flexibility. You may need to write up a schedule for these
pupils to do at home.
following tips will assist you in applying good warm-up techniques and
your officers "choreograph" a warm-up to popular music to
use each day. Your team will find their exercises more fun. Change the
music every 2 to 3 weeks.
sure to exercise from head to toe (literally). Do not forget ankles,
shoulders, head and neck, etc. These are areas sometimes overlooked
but always very important.
that warming up is an injury prevention measure and cannot be
sure to stretch with good posture. Always pull up in the center of the
body and stretch in straddle, pike and hurdle positions with a flat
back, leading with the abdomen and not the chin or chest. Rounding the
back will stretch and loosen back muscles instead of thighs or hips.
sure that the legs do not roll in or out when in straddle or hurdle
position. Knees and shoe laces to the sky!
with toes flexed for 1/2 of the time and pointed 1/2 of the time. This
will add extra stretch to muscles in the other parts of the leg in
addition to the hamstring.
should be a standard part of every drill team warm-up. When executed
properly these exercises can improve your team's overall performance
abilities. The following stretching exercises are simple and can be
performed by even the most basic beginner.
in a semi-yoga or soles of the feet together, position arms over the knee.
Bend forward stretching the lower back muscles. Repeat several times.
with legs straight forward and the knees straight but not locked. Bend the
torso over the legs trying to reach the rib cage toward the thighs. Later,
the hands can grab the ankles to aid in reaching greater flexibility.
with the legs extended to each side. Bend to the side over one leg. Have
the upper arm stretch side over the head and the lower arm can relax along
the floor. Keep both hips (buttocks) on the floor.
in the above exercise, bend over the leg, but rotate the torso to face the
leg. The arms can reach over the leg and later try to reach beyond the
cross one leg over the other and keep the toes pointing forward. Bend
forward reaching the hands toward the floor stretching the hamstring
muscles. Later grab the ankles and pull the rib cage closer to the thighs.
fairly close to the wall and leaning into the wall, press the heels to the
floor stretching the Achilles tendon and calf muscles. Later, after
flexibility increases, move further away from the wall.
difficulty of stretches by 1) changing tempo and # of stretches; 2) change
the direction of the stretch forward, to the side, backward, and
diagonally forward; 3) combine different stretches with various
FOR HIGH KICKS
and spectacular kicks are an exciting aspect of dance/drill team. However,
to be most effective, they must appear effortless in quality and still
posses the burst of energy which they demand for execution. The following
exercises are designed to increase the flexibility and strength of high
on your back, one leg extended, bringing the knee of the other leg close
into the chest. Extend the knee, straightening the leg into the air. DO
NOT hold the leg in back of the knee for fear you could strain the tendons
that run in the back of your knee. Try to hold around the calf or upper
thigh area. Using both hands to hold the leg, point and flex the foot 4 to
8 times, then repeat the exercise with the other leg.
in a straddle position (open wide to sides). The torso should be up
straight and keeping the knees pointing upward. The heels stay in place
and the ankles flex as the knees lift. Then reverse the process and extend
the ankles and the knees. The arm can be placed in any upward or side
position. Be sure the arms and hands remain relaxed and free of tension.
Repeat this exercise several times.
in a hurdle position with one leg bent in front and the other extended
forward and front. Keeping both hips (buttocks) on the floor, bend the
torso forward over the extended forward leg, then return the body to the
beginning position. Repeat this exercise 4 to 8 times then change legs.
The arms can start over the head and go with the body as it bends over the
in a double hurdle or "S" position (both knees bent, one leg in
front and the other in back). Keeping the back straight, raise the back
leg bringing it to the side of the body. The leg will not go very high,
but hold for 8 counts and return to the beginning position. Do 2 to 4 on
one leg, then repeat on the other side. The arms can be held out to the
side when the leg raises to the side.
with one leg in front and raise the other leg into the air with your hand.
Try to pull the heel as close to your face as possible. To bring the leg
back down, bring it forward then bend the knee to fully recover the leg.
Repeat this exercise 3 to 5 times, then try the other leg. Later, try to
perform this exercise without the use of the hand holding the heel.
facing the wall, bring the knee up and lean back to get the foot placed on
the wall (you may need to work in pairs for this exercise). Slowly slide
the foot up the wall until the knee is straight, keeping the back and
supporting leg straight as the leg goes up the wall. As flexibility
improves, move closer to the wall. Bring the leg down by swinging it to
the side. This exercise can be repeated with the leg to the side and back
as it is extended against the wall.