Personal Assessment Paper

Personal Assessment Paper
Juliana Hardman
Personal Assessment Paper | 2
Muscular Imbalances/Skeletal Deviations
Foot/Ankle
Skeletal
Deviations,
Muscular
Imbalances
Pronation, Pes
Planus, Weak
Pronators,
Tight/Weak
Supinators
How It Influences My
Technique
Strengthen/Release
Imagery
Exercises
(See Appendix)
I roll in, plus tightness

and weakness of
supinators causes me
to sickle often when
non-weight bearing
- Strengthen pronators
- Strengthen and
release supinators
- Strengthen intrinsics
to help support arch
for pes planus
Figure 1
Figure 2
Figure 3
Figure 4
Figure 6
Figure 7
Figure 8.1-8.2
Figure 9
Figure 10
Tight Toe
Flexors
Tight Toe flexors

make it difficult to
stand on relev and to
articulate the foot
smoothly and with
correct shaping
- Release and
strengthen flexor
digitorum longus and
flexor hallucis longus
so toes can flex most
efficiently
and extensor digitorm
longus and extensor
halluces longus to
balance FHL and FDL
- Imagine weight
evenly distributed
between both sides of
balls of the feet and
heel
- Imagine sling of
tibialis posterior and
peroneus longus under
arch to support it
without gripping foot
- Imagine the arch of
the foot sucking up
water and then
shooting it out the toes
in plantar flexion
- Imagine toes
lengthening and
spreading out like lava
down a volcano in
relev
Figure 1
Figure 5
Figure 8.1-8.2
Figure 11
Tight Plantar
Flexors, Overuse
of Tibialis
Anterior
Knee
Patella Alta
Hip
Anterior Pelvic
Tilt,
Tight Hip
Flexors,
My pli is shallow,
making movements
with a generous pli
(such as slow adagio
movements or landing
a large jump) difficult
- Strengthen
supinators
- Release and
strengthen plantar
flexors
- Imagine a deep
crease in the front of
the ankle, feel it easily
softening and folding
- Use proprioception to
feel the tibialis anterior
engage, then allow it to
release
- Focus on supporting
from the tibialis
posterior and peroneus
longus sling from
beneath rather than
pulling up with the
tibialis anterior
While not causing too - Release and
- Imagine the smooth
many technical issues, strengthen quadriceps gliding action of the
can lead to soreness or - Strengthen knee
knee to help release
pain in my knees that flexors
excess tension in joint
can make my knee
- Imagine the patella as
movements stiff and
a pulley system,
rough
allowing all the parts
to smoothly glide over
each other to release
excess tension there
It creates an undesired - Strengthen hip
- Imagine the hip joints
swayback aesthetic
extensors (particularly opening up to a big
with a prominent bum the hamstrings)
yawn to the front to
and thighs, promotes
- Release hip flexors
help open up the joint
the inward rotation of
and release tension
my legs and pronation
- Imagine a weight
in the feet, and makes
hanging from the
it difficult to engage
coccyx, pulling down
Figure 3
Figure 4
Figure 7
Figure 9
Figure 10
Figure 13
Figure 14
Figure 15
Figure 16
Figure 17
Figure 20
Figure 25
Figure 26
Figure 42
Tight Hip
Extensors
Tight Hip
Adductors
Spine
Weak Spine
Extensors
my core and connect

my upper and lower
bodies
Makes it difficult to
perform any
movement involving
hip flexion such as
grand battement and
dvelopp devant and
la seconde
perform movements
la seconde (especially
in higher positions)
and to move quickly
in closed positions as
these muscles are
weak and underused
Makes movements
like arabesque and
attitude derrire
difficult and often
lower than is normally
preferred
- Release and
strengthen hip
extensors
- Strengthen hip
flexors for balance
between groups
- Strengthen and
release hip adductors
- Strengthen hip
abductors for balance
between groups
- Strengthen and
release spine
extensors so they can
work efficiently
through their whole
range of motion
- Strengthen spine
flexors
the posterior side of

the pelvis and lifting
the front
- Imagine the greater
trochanter in hip
flexion as a
counterweight to avoid
overusing and
tightening the hip
extensors
- Feel the hip extensors
releasing like taffy
being pulled apart in
hip flexion to avoid
contracting it
unnecessarily
- Imagine a rubber
band wrapped around
the legs and snapping
them back together
rather than focusing on
contracting and tensing
the adductors
- Imagine arabesque
and attitude being
lifted up by strings on
the legs, feet, arms,
and head to avoid
overusing the back but
to engage it in tensionfree way
Figure 18
Figure 19
Figure 27
Figure 28
Figure 29
Figure 39
Figure 41
Figure 23
Figure 24
Figure 29
Figure 30
Figure 34
Figure 35
Figure 36
Figure 40
Figure 45
Figure 46
Figure 47
Figure 48
Figure 49
Tight Lumbar
Extensors
articulate the lumbar
spine, such as in a ccurve
- Release and
strengthen lumbar
extensors for control
through full range of
motion
- Strengthen lumbar
flexors for balance
between groups
Tight Right and

Left Lateral
Spine Flexors
Makes my side bends

shallow and makes it
difficult to maintain
an upright posture in
ballet steps where the
spine has to laterally
flex in order to keep
the head upright like
cart
- Release and
strengthen both the
right and left lateral
flexors, working
towards balance
between the two
Creates a caved-in
posture of the chest,
can lead to excess
tension in the
shoulders and upper
back, and makes it
difficult to isolate arm
- Strengthen shoulder
girdle retractors
- Release subclavius
and pectoralis minor
Shoulder/Scapula Forward
Shoulders
- Feel how each

vertebra can move
separately, allowing
the spine to freely bend
and hyperextend as
needed for arabesque
- Imagine the
intervertebral discs
between the vertebrae
of the lumbar spine
and feel how their
fluidity allows the
spine to bend easily
as they accommodate
all movement
- Imagine the organs of
the abdomen moving
out of the way to allow
the side to bend
- Feel the extending
side fill up and
lengthen like a long,
skinny balloon to
increase its ability to
stretch
- Imagine a telescoping
pole connected
between the two
shoulders joints and
feel it extending
outwards, not allowing
it to collapse forwards
or backwards
Figure 46
Figure 47
Figure 48
Figure 49
Figure 48
Figure 52
Figure 55
Figure 56
Figure 60
movements from the

shoulder
Technical Goals
Technical Goals
Strengthen/Release
Imagery
Practice
Foot/Ankle
Better shaping of
arch and foot
Higher
dvelopps
devant and la
seconde
- Imagine the foot to

be shaped like the
water shooting out of a
hose: its energy
continually shoots
outward, but it begins
to curve smoothly and
evenly under gravity
- Feel the point
beginning from the top
of the foot, feeling it
curve into a beautiful
arch like water
running over a
rounded stone
- Feel the lifting power
coming from high
within the back, at the
origins of the psoas
- Feel the front of the
hip easily crease to
allow the leg to bend
up into the body
- Practice engaging the

intrinsics and extensor
hallucis longus and
extensor digitorum
longus to help spread
and stretch the toes
instead of curling them
under
Hip
- Strengthen plantar
flexors
- Strengthen and
release pronators and
supinators for balance
-Strengthen extensor
hallucis longus and
extensor digitorum
longus
- Release dorsiflexors
- Release flexor
hallucis longus and
flexor digitorum
longus
- Strengthen psoas
- Strengthen
adductors for devant
and abductors for la
seconde
- Release hip
extensors
- Release quadriceps
femoris and sartorius
- Practice initiating
from the psoas,
allowing the other hip
flexors to disengage
above 90 degrees
Exercises
(See Appendix)
Figure 1
Figure 2
Figure 3
Figure 4
Figure 5
Figure 6
Figure 7
Figure 8.1-8.4
Figure 9
Figure 10
Figure 11
Figure 12
Figure 16
Figure 17
Figure 18
Figure 19
Figure 21
Figure 22
Figure 25
Figure 26
Figure 27
Higher
dvelopps
derrire
Spine
Better head/tail
connection, using
the full length and
range of
to allow the leg to lift

above 90 degrees
without constriction
in the front
- release abductors
and adductors so they
do not interfere with
each other
- Imagine the greater

trochanter of the
femur as
counterweight pulling
the leg up to help relax
excess tension in the
hip and leg
- imagine two balloons
tied to the foot and
knee, gently lifting it
up without any effort
- Strengthen the back

extensors
- Strengthen the hip
extensors, especially
those that adduct as
well such as the
posterior fibers of the
adductor magnus
- Release the hip
flexors
- Release the back
extensors to help
them move easily and
smoothly
- Release the hip
extensors that also
abduct the leg
- Strengthen and
release spine flexors
- Imagine arabesque
and attitude being
lifted up by strings on
the legs, feet, arms,
and head to avoid
overusing the back but
to engage it in tensionfree way
- Feel the bone
rhythms of the pelvis
and how they tilt and
rotate in relation to
each other to allow the
leg to go into
arabesque
- Practice allowing the

pelvis to move without
disconnecting it from
the support of the core
- Practice recruiting the
hip extensors that
adduct the hip (like the
lower fibers of the
gluteus maximus)
instead of those that
abduct it (like the
higher fibers of the
gluteus maximus)
Figure 28
Figure 29
Figure 30
Figure 31
Figure 32
Figure 34
Figure 35
Figure 36
Figure 37.137.2
Figure 43.143.8
Figure 16
Figure 20
Figure 25
Figure 26
Figure 27
Figure 28
Figure 31
Figure 37.137.2
Figure 38
Figure 42
Figure 44.144.5
- Feel a beam of light

going though and
emitting from both
ends of the spine like a
- Practice initiating
from different parts of
the spine and see how
the both ends respond
Figure 45
Figure 46
Figure 47
Figure 48
movement of the
spine for more
expressive and
fluid movement
Core
- Strengthen and
release spine
extensors
- Strengthen and
release spine rotators
- Strengthen and
release spine lateral
flexors
fiber optic cable.

Make sure both ends
of light move in
relation to each other
- Visualize and sense
how the intervertebral
discs make the spine
fluid and flexible but
also strong and
supportive
Better recruitment - Strengthen
- Feel how the core is
of core to
multifidus, erector
not just the front of the
facilitate good
spinae, pelvic floor,
abdominals but also
breathing while
quadratus lumborum, the back and sides of
dancing and to
and iliopsoas,
the torso to allow
allow distal limbs - Release hip flexors support to be 3to release excess
and back extensors
dimensional instead of
tension
- Strengthen back
the abdominals
flexors and hip
gripping to maintain
extensors (to help
control
correct anterior pelvic - Feel the breath
tilt and remove
expanding into the
excess tension and
sides and back of the
misalignment to
ribcage and spine to
make it easier to
have a fuller breath
center and engage the - Feel the organs
core without
responding to the
constricting the
movement of the
muscles)
diaphragm by pushing
- Release and stretch down and out in the
the diaphragm to
lower belly, then feel
allow it to move fully them float back up to
their original spots
to the action and in

conjunction with each
other
Figure 49
- Practice recruiting the

sides and back muscles
of the core to give more
3-dimensional support
than just the
abdominals can give
- Practice breathing,
feeling the diaphragm
pull down deeply into
the belly
- Practice feeling the
ribs, back, and organs
respond to full, deep
breaths by expanding in
all directions
- Practice connecting
the upper limbs through
the trapezius and
latissimus dorsi and the
lower limbs through the
psoas and pelvic floor
to the core so they can
feel grounded and
Figure 20
Figure 28
Figure 42
Figure 45
Figure 46
Figure 47
Figure 48
Figure 49
Figure 50
Figure 52
Figure 53
Figure 55
Figure 59
Figure 60
- Strengthen the
trapezius and
latissimus dorsi (to
strengthen the
connection of the
upper body into the
core)
Shoulders
- Imagine two
therabands inside the
body, criss-crossing to
connect the right hip
to the left shoulder and
the left hip to the right
shoulder. Feel how
this connects them all
together at the core,
but allows them to
stretch and respond to
each other
Strengthen
- Strengthen and
- Imagine the bone
shoulder joint and release the rhomboids rhythms of the
girdle for better
and trapezius
shoulder and shoulder
support in weight- - Strengthen the
girdle and how they
bearing
serratus anterior
assist each other in a
movement
- Strengthen and
stable but large range
release the pectoralis of motion
minor and subclavius - Feel how the arms
- Strengthen and
connect to the
release the latissimus shoulder, the shoulder
dorsi
to the shoulder girdle,
to the ribs, to the
spine, and down
through the pelvis to
the legs, feet, and
ground. Feel the
support coming up all
the way from the
ground to lift and
stabilize the arms
anchored by its stability

so they can move freely
- Practice
proprioceptive
exercises like standing
on a balance disc while
performing tasks such
as catching a ball to aid
in knowing how to
recruit which muscles
when they are needed
for better stability
- Practice weightbearing on the hands
and elbows to make it
more comfortable
- Practice going upside
down on the hands and
knees, learning how to
better sense my
alignment and weight
distribution while I am
in different, unusual
positons
Figure 50
Figure 51
Figure 52
Figure 53
Figure 54
Figure 55
Figure 56
Figure 57
Figure 58
Figure 59
Figure 60
- Feel the energy

transfer through the
arms, shoulders, ribs,
and spine to the pelvis
to dissipate absorb
force there instead of
at the distal edges

Conditioning Program
Note: Each table is meant to be worked on for 4-6 weeks, then I will progress to the next one. After both have been completed, I will
evaluate the progress I have made and update and adjust my program as necessary for new imbalances, deviations, or technical goals.
Table 1
Monday
Cardiovascular Run for 20
minutes
Strengthening - Strengthen
subtalar and
ankle joints (fig.
2, fig. 4, fig. 5,
fig. 6 10
repetitions for
each) 10
minutes
- Strengthen
knee joint (fig.
13, fig. 14, fig.
15 10
repetitions each)
10 minutes
- Strengthen
upper
extremities (fig.
53, fig. 54, fig.
55, fig 56 10
repetitions each)
10 minutes
Tuesday
- Strengthen hip
extensors (fig.
20 10
repetitions
turned in, 10
repetitions
turned out) 5
minutes
- Strengthen hip
adductors (fig.
23 10
repetitions) 5
minutes
- Strengthen
spine extensors
(fig. 47 10
repetitions) and
spine flexors
(fig. 49 10
repetitions) 5
minutes
Wednesday
Run for 20
minutes
- Strengthen
subtalar and
ankle joints (fig.
2, fig. 4, fig. 5,
fig. 6 10
repetitions for
each) 10
minutes
- Strengthen
knee joint (fig.
13, fig. 14, fig.
15 10
repetitions each)
10 minutes
- Strengthen
upper
extremities (fig.
53, fig. 54, fig.
55, fig 56 10
repetitions each)
10 minutes
Thursday
- Strengthen hip
extensors (fig.
20 10
repetitions
turned in, 10
repetitions
turned out) 5
minutes
- Strengthen hip
adductors (fig.
23 10
repetitions) 5
minutes
- Strengthen
spine extensors
(fig. 47 10
repetitions) and
spine flexors
(fig. 49 10
repetitions) 5
minutes
Friday
Run for 20
minutes
- Strengthen
subtalar and
ankle joints (fig.
2, fig. 4, fig. 5,
fig. 6 10
repetitions for
each) 10
minutes
- Strengthen
knee joint (fig.
13, fig. 14, fig.
15 10
repetitions each)
10 minutes
- Strengthen
upper
extremities (fig.
53, fig. 54, fig.
55, fig 56 10
repetitions each)
10 minutes
Saturday
Bike for 30
minutes
- Strengthen hip
extensors (fig.
20 10
repetitions
turned in, 10
repetitions
turned out) 5
minutes
- Strengthen hip
adductors (fig.
23 10
repetitions) 5
minutes
- Strengthen
spine extensors
(fig. 47 10
repetitions) and
spine flexors
(fig. 49 10
repetitions) 5
minutes
Stretching/
Releases
- Release
subtalar joint
(fig. 4, fig. 7) 5
minutes
- Stretch knee
flexors and
extensors (fig.
16, fig. 17) 5
minutes
Imagery
- Connect arms
to core (fig. 51)
5 minutes
- Connect arms
and legs to core
(fig. 45, fig. 46)
5 minutes
- Stretch hip
flexors (fig. 42)
and hip
extensors (fig.
27) 5 minutes
- Stretch hip
adductors (fig.
36) and hip
abductors (fig.
31) 5 minutes
- Stretch spine
extensors (fig.
28) 5 minutes
- Practice
dvelopps in
front, side and
back (fig 37.1,
fig 37.2, fig.
43.1) 10
minutes
- Release
subtalar joint
(fig. 4, fig. 7) 5
minutes
- Stretch knee
flexors and
extensors (fig.
16, fig. 17) 5
minutes
Tuesday
Wednesday
Run for 30
minutes
- Strengthen
intrinsics,
pronators, and
supinators (fig.
8.1-8.4, fig. 9,
fig. 10 10
- Connect arms
to core (fig. 51)
5 minutes
- Connect arms
and legs to core
(fig. 45, fig. 46)
5 minutes
- Stretch hip
flexors (fig. 42)
and hip
extensors (fig.
27) 5 minutes
- Stretch hip
adductors (fig.
36) and hip
abductors (fig.
31) 5 minutes
- Stretch spine
extensors (fig.
28) 5 minutes
- Practice
dvelopps in
front, side and
back (fig 37.1,
fig 37.2, fig.
43.1) 10
minutes
- Release
subtalar joint
(fig. 4, fig. 7) 5
minutes
- Stretch knee
flexors and
extensors (fig.
16, fig. 17) 5
minutes
Thursday
Friday
Run for 30
minutes
- Strengthen
intrinsics,
pronators, and
supinators (fig.
8.1-8.4, fig. 9,
fig. 10 10
- Connect arms
to core (fig. 51)
5 minutes
- Connect arms
and legs to core
(fig. 45, fig. 46)
5 minutes
- Stretch hip
flexors (fig. 42)
and hip
extensors (fig.
27) 5 minutes
- Stretch hip
adductors (fig.
36) and hip
abductors (fig.
31) 5 minutes
- Stretch spine
extensors (fig.
28) 5 minutes
- Practice
dvelopps in
front, side and
back (fig 37.1,
fig 37.2, fig.
43.1) 10
minutes
Table 2
Monday
Cardiovascular Run for 30
minutes
Strengthening - Strengthen
intrinsics,
pronators, and
supinators (fig.
8.1-8.4, fig. 9,
fig. 10 10
- Stengthen toe
extensors and
ankle
dorsiflexors (fig.
11 3 sets of 5
repetitions) and
coordination of
- Stengthen toe
extensors and
ankle
dorsiflexors (fig.
11 3 sets of 5
repetitions) and
coordination of
Saturday
Bike for 45
minutes
- Stengthen toe
extensors and
ankle
dorsiflexors (fig.
11 3 sets of 5
repetitions) and
coordination of
repetitions) 10
minutes
- Strengthen
upper
extremities (fig.
53, fig. 54, fig.
55, fig 56 15
repetitions
each/fig. 58, fig.
59, fig. 60 10
repetitions) 20
minutes
Stretching/
Releases
foot and ankle

muscles (fig. 12)
15 minutes
- Strengthen
knee extensors
and hip
extensors (fig.
15 10
repetitions) and
hip flexors (fig.
21, fig. 22 10
repetitions) 10
minutes
- Strengthen hip
adductors (fig.
23 15
repetitions/fig.
24 10
repetitions) 5
minutes
- Release
- Stretch knee
forefoot (fig. 1)
extensors, knee
and supinators
flexors, hip
and pronators
extensors, and
(fig. 4, fig. 7) 5 hip flexors (fig.
minutes
16, fig. 17, fig.
- Stretch knee
25, fig. 27) 10
extensors and
minutes
hip flexors (fig.
- Stretch hip
26, fig. 42) 5
adductors, hip
minutes
abductors, and
- Stretch hip
hip horizontal
extensors (fig.
abductors (fig.
repetitions) 10
minutes
- Strengthen
upper
extremities (fig.
53, fig. 54, fig.
55, fig 56 15
repetitions
each/fig. 58, fig.
59, fig. 60 10
repetitions) 20
minutes
foot and ankle

muscles (fig. 12)
15 minutes
- Strengthen
knee extensors
and hip
extensors (fig.
15 10
repetitions) and
hip flexors (fig.
21, fig. 22 10
repetitions) 10
minutes
- Strengthen hip
adductors (fig.
23 15
repetitions/fig.
24 10
repetitions) 5
minutes
- Release
- Stretch knee
forefoot (fig. 1)
extensors, knee
and supinators
flexors, hip
and pronators
extensors, and
minutes
16, fig. 17, fig.
- Stretch knee
25, fig. 27) 10
extensors and
minutes
hip flexors (fig.
- Stretch hip
26, fig. 42) 5
adductors, hip
minutes
abductors, and
- Stretch hip
hip horizontal
extensors (fig.
abductors (fig.
repetitions) 10
minutes
- Strengthen
upper
extremities (fig.
53, fig. 54, fig.
55, fig 56 15
repetitions
each/fig. 58, fig.
59, fig. 60 10
repetitions) 20
minutes
foot and ankle

muscles (fig. 12)
15 minutes
- Strengthen
knee extensors
and hip
extensors (fig.
15 10
repetitions) and
hip flexors (fig.
21, fig. 22 10
repetitions) 10
minutes
- Strengthen hip
adductors (fig.
23 15
repetitions/fig.
24 10
repetitions) 5
minutes
- Release
- Stretch knee
forefoot (fig. 1)
extensors, knee
and supinators
flexors, hip
and pronators
extensors, and
minutes
16, fig. 17, fig.
- Stretch knee
25, fig. 27) 10
extensors and
minutes
hip flexors (fig.
- Stretch hip
26, fig. 42) 5
adductors, hip
minutes
abductors, and
- Stretch hip
hip horizontal
extensors (fig.
abductors (fig.
27, fig. 28) 5

minutes
Imagery
Practice
dvelopps in
front, side and
back (fig. 43.2,
43.3) 10
minutes
29, fig. 30, fig.

31, fig 32) 10
minutes
- Stretch hip
inward rotators
and hip outward
rotators (fig. 33,
fig. 35) 5
minutes
Practice
dvelopps in
front, side and
back (fig. 43.3,
43.4) 10
minutes
- Practice
arabesque and
attitude (fig
44.1) 5
minutes
27, fig. 28) 5

minutes
Practice
dvelopps in
front, side and
back (fig. 43.5,
43.6) 10
minutes
- Practice
arabesque and
attitude (fig
44.2) 5
minutes
29, fig. 30, fig.

31, fig 32) 10
minutes
- Stretch hip
inward rotators
and hip outward
rotators (fig. 33,
fig. 35) 5
minutes
Practice
dvelopps in
front, side and
back (fig. 43.2,
43.4) 10
minutes
27, fig. 28) 5

minutes
Practice
dvelopps in
front, side and
back (fig. 43.3,
43.4) 10
minutes
- Practice
arabesque and
attitude (fig
44.1) 5
minutes
29, fig. 30, fig.

31, fig 32) 10
minutes
- Stretch hip
inward rotators
and hip outward
rotators (fig. 33,
fig. 35) 5
minutes
Practice
dvelopps in
front, side and
back (fig. 43.5,
43.6) 10
minutes
- Practice
arabesque and
attitude (fig
44.2) 5
minutes
Works Cited
Franklin, Eric. Conditioning for Dance. Champaign: Human Kinetics, 2003. Print.
Franklin, Eric. Dance Imagery for Technique and Performance. Champaign: Human Kinetics, 1996. Print
Franklin, Eric. Happy Feet. Minneapolis: OPTP, 2010. Print.
Haas, Jacqui Greene. Dance Imagery. Champaign: Human Kinetics, 2010. Print
Klippinger, Karen S. Dance Anatomy and Kinesiology. Champaign: Human Kinetics, 2007. Print
Appendix
Figure 1 Moving the Bones of the Foot
Franklin, Conditioning for Dance 151
Figure 2 - Strengthening the Peroneus Longus
Figure 3 - Strengthening for the Peroneal and Tibialis Muscles
Figure 4 Foot Swipe with Heel on Ground
Franklin, Happy Feet 8

Figure 5 Point and Flex

Figure 6 Ball Grab

Figure 7 Balls on Outside and Inside of Both Feet

Figure 8.1 Franklin Band Foot Workout


Figure 9 Strength for the Supinators: The Anterior and Posterior Tibialis Muscles

Figure 10 Strength for the Pronators

Figure 11 Strength for the Ankle Dorsiflexors and Toe Extensors

Figure 12 Strength and Speed for Light, Delicate, Powerful Feet

Figure 13 Terminal Knee Extension

Clippinger 275
Figure 14 Standing Knee Curl

Clippinger 277
Figure 15 Wall Squat

Clippinger 277
Figure 16 Knee Extensor Stretches

Clippinger 282
Figure 17 Standing Hamstring Stretch

Clippinger 283
Figure 18 Knee to Chest

Clippinger 213
Figure 19 Sitting 2-Arc Front Leg Raise

Clippinger 213
Figure 20 Back Leg Raise

Clippinger 214
Figure 21 Sample Strength Exercise for Improving Front Dvelopps and Extensions

Clippinger 201
Figure 22 Strength Exercises for Improving Side Extensions

Clippinger 207
Figure 23 Single Leg Pull

Clippinger 218
Figure 24 Wall V

Clippinger 219
Figure 25 Low Lunge Stretch

Clippinger 224
Figure 26 Chair Lunge Stretch

Clippinger 224
Figure 27 Supine Hamstring Stretch

Clippinger 225
Figure 28 Sitting Hamstring Stretch

Clippinger 225
Figure 29 Side Dvelopp Stretch
Clippinger 226
Figure 30 Second Position Stretch

Clippinger 226
Figure 31 Side-Lying Hip Abductor Stretch

Clippinger 227
Figure 32 Knee Across Body Stretch

Clippinger 227
Figure 33 Knees-In Stretch

Clippinger 228
Figure 34 Frog Stretch

Clippinger 228
Figure 35 Sample Stretches for Improving Turnout

Clippinger 198
Figure 36 Verenas Split and Rock

Figure 37.1 Increased Extension, Aligned Attitudes
Figure 37.2 Increased Extension, Aligned Attitudes
Figure 38 Pench Bounces for Rapid Elevation: Navel Connection Lifts the Leg
Franklin,
Conditioning for Dance 232

Figure 39 Hip Flexor Isometrics

Haas 26-27
Figure 40 Inner-Thigh Press

Haas 114-115
Figure 41 Hip Flexor Pulse

Haas 118-119
Figure 42 Hip Flexor Stretch

Haas 122-123
Figure 43.1 Exercises for Battement Dvelopp

Franklin, Dance Imagery 196



Figure 44.1 Exercises for Arabesque and Attitude



Figure 45 Coordinating Power of the Legs and Arms

Franklin,

Figure 46 Lengthening Extension to the Back

Franklin,

Figure 47 Spinal Brace

Haas 28-29
Figure 48 Oblique Lift

Haas 62-63
Figure 49 Plank

Haas 96-97
Figure 50 Reverse Plank
Haas 98-99
Figure 51 Centering the Arm in the First Rib

Franklin,

Figure 52 Arm Overhead and Back

Franklin,

Figure 53 Arm Lift

Franklin,

Figure 54 Biceps Curl

Franklin,

Figure 55 Outward Push
Franklin,

Figure 56 Inward Push
Franklin,

Figure 57 Central Control of Arm Movements

Franklin,

Figure 58 Triceps Pull

Haas 90-91
Figure 59 Vs

Haas 92
Figure 60 Rowing
Haas 94-95

Personal Assessment Paper

Caricato da

Informazioni sul documento

Copyright

Formati disponibili

Condividi questo documento

Condividi o incorpora il documento

Opzioni di condivisione

Hai trovato utile questo documento?

Questo contenuto è inappropriato?

Copyright:

Formati disponibili

Personal Assessment Paper

Caricato da

Copyright:

Formati disponibili

Personal Assessment Paper

Personal Assessment Paper | 2

Muscular Imbalances/Skeletal Deviations

I roll in, plus tightness

Tight Toe flexors

Personal Assessment Paper | 3

Personal Assessment Paper | 4

my core and connect

the posterior side of

Personal Assessment Paper | 5

Tight Right and

Makes my side bends

- Feel how each

Personal Assessment Paper | 6

movements from the

- Imagine the foot to

- Practice engaging the

Personal Assessment Paper | 7

to allow the leg to lift

- Imagine the greater

- Strengthen the back

- Practice allowing the

- Feel a beam of light

Personal Assessment Paper | 8

fiber optic cable.

to the action and in

- Practice recruiting the

Personal Assessment Paper | 9

anchored by its stability

Personal Assessment Paper | 10

- Feel the energy

Personal Assessment Paper | 11

Personal Assessment Paper | 12

Personal Assessment Paper | 13

foot and ankle

foot and ankle

foot and ankle

Personal Assessment Paper | 14

27, fig. 28) 5

29, fig. 30, fig.

27, fig. 28) 5

29, fig. 30, fig.

27, fig. 28) 5

29, fig. 30, fig.

Personal Assessment Paper | 15

Personal Assessment Paper | 16

Franklin, Conditioning for Dance 151

Personal Assessment Paper | 17

Figure 2 - Strengthening the Peroneus Longus

Franklin, Conditioning for Dance 154

Personal Assessment Paper | 18

Figure 3 - Strengthening for the Peroneal and Tibialis Muscles

Franklin, Conditioning for Dance 158

Personal Assessment Paper | 19

Figure 4 Foot Swipe with Heel on Ground

Franklin, Happy Feet 8

Personal Assessment Paper | 20

Figure 5 Point and Flex

Franklin, Happy Feet 11

Personal Assessment Paper | 21

Figure 6 Ball Grab

Figure 7 Balls on Outside and Inside of Both Feet

Figure 8.1 Franklin Band Foot Workout

Franklin, Happy Feet 45