PED 246: Methods and Techniques of Dance and GymnasticsChapter 3

Conditioning

Cardiovascular Exercises

Jumping Jacks

Running

Squat Thrusts

Jump Rope

Locomotor Skills

Strength

Push-ups

Pull-ups

Crunches

Leg Lifts

Leg tucks and extensions

Dips

Casts – push away from bar and swing back

Flexibility

Splits

Partner splits Hold leg up while standing

Hands down, 1 foot up

Pull to split position

Lower back Laying on stomach, raise head

Laying on stomach, raise legs

Backbends

Knees to nose

Trunk Stretch

Ankle stretch

Coordination

Jumping Jacks

Jumping Jack variations Leg to side

Leg forward

Walking up back stand

Swan On belly, lift arm, or leg, or combo

Arm Circles

Balance

Leg Lift – Keep leg straight

V-Seat

Holding positions On one leg, other leg back, body forward

Lots of variations

Handstands

Plyometric / Explosive Power

Frog Jump

Standing long jump

Sideways long jump

Tuck Jumps

Jump ups (onto something) and back down