Stretching & Marching Sequence Chart - General

Transcription

1 Stretching & Marching Sequence Chart - General Exercise Description Counts Segment Warmup # Breathe and Stretch (2x) Breathe in 16 Head Roll (2x) Right, back 32 Shoulder Rotation (x + x) Up, down, up, down 32 Point, Flex, and Rotate feet Point, flex 32 Transition Breathe and set Side Stretch to the left and right Stretch 32 Transition Breathe and set Back Stretch (1x) Hands front then around 32 Transition Breathe and set Dancers Posture (2x) Slowly Down and up 32 Transition Breathe and set Posture Roll Down and Up Head, shoulder, back, w 4 Pick Up Instruments 16 Mark Time 16 1 Slide in Place Left then Right Twist at the waist 32 1 Glide Step Breakdown in 2s Heel, knee, ankle, lock 64 2 Hold Halt, push off on & of 4 4 Glide Step Breakdown in 1s Heel, knee, ankle, lock 32 3 Hold Halt (knee out on 4) 4 Exercise Description Counts Segment Warmup # s and s (4x) MT, Forward 64 # 1 s and s (4x) MT, Back 64 6 # 2 Hold Halt (push off on + of 4) 4 7 Tendu (4x) Forward, Back 64 7 # 3 (2x) Hold Together, push off on 4 4 Flank/Slide Isolation left & right 32 Hold Together, left knee out 4 4 Mark time L, R, lock, lock + (push) 4 9 Box Flanks to the left 32 9 # 4 Box Flanks to the right 32 9 # 4 Box Slides to the left 32 9 # 4 Box Slides to the right 32 9 # 4 16 steps to yards # 9 play mf steps to yards # 9 play mf 6 steps to yards rest 4 steps to yards 10 rest 6 steps to yards rest steps to yards # 9 play ff 16 steps to yards # 9 play ff Lock Lock (Mark time 4) L, R, lock, lock Pose and hold Copyright 2009 by J. Steven Moore

2 Stretching Sequence in Detail Exercise Command Counts Phrase Breathe and Stretch (2x) Breathe in 4 16 (begin with instruments on ground) Breathe out 4 Breathe in 4 (end with head down)breathe out 4 Head Roll clockwise (2x) Right, back 4 16 Left, front 4 (repeat) Right, back 4 Left, front 4 Head Roll counterclockwise (2x) Left, back 4 16 Right, front 4 (repeat) Left, back 4 Right, front 4 Shoulder Rotation to the back (x) Up, down, up, down 4 16 Up, down, up, down 4 Up, down, up, down 4 Up, down, up, down 4 Shoulder Rotation to the front (x) Up, down, up, down 4 16 Up, down, up, down 4 Up, down, up, down 4 Up, down, up, down 4 Point, Flex, and Rotate left foot Point, flex 4 16 Point, flex 4 Point, flex 4 (end with feet together) Rotate 4 Point, Flex, and Rotate right foot Point, flex 4 16 Point, flex 4 Point, flex 4 (end with feet together) Rotate 4 Transition Breathe and set 4 Bring hands above head 4 Side Stretch to the left Stretch to the left 4 16 Hold 4 Hold 4 Return to center 4 Side Stretch to the right Stretch to the right 4 16 Hold 4 Hold 4 Return to center 4 Transition Breathe and set 4 Bring hands to center 4 Exercise Command Counts Phrase Back Stretch (1x) Hands front then around 4 16 To back and clasp 4 Stretch back, look up 4 Hold 4 Over to front 4 16 Stretch 4 Hold 4 Up 4 Transition Breathe and set 4 Palms together on head 4 Dancers Posture (2x) Slowly Down 4 16 Slowly Down 4 Slowly Up 4 Slowly Up 4 (repeat) Slowly Down 4 16 Slowly Down 4 Slowly Up 4 Slowly Up 4 Transition Breathe and set 4 Position of attention 4 Posture Roll Down Head down 4 16 Shoulders in 4 Back down 4 Waist down 4 Hold Hold and breathe 4 Hold and breathe 4 Posture Roll Up Waist up 4 16 Back up 4 Shoulders back (down) 4 Head up 4 Hold Hold and stretch 4 Hold and stretch 4 Pick Up Instruments Down 4 16 Up 4 Place 4 Starting Bell Set (left knee out on 4) 4 Mark Time Left, right, left, right 4 16 Left, right, left, right 4 Left, right, left, right 4 Left, right, left, right 4 Copyright 2009 by J. Steven Moore

3 Marching Basics Sequence in Detail Exercise Command Ct Mark Time Left, right, left, right 4 16 Left, right, left, right 4 Left, right, left, right 4 Left, right, left, right 4 Slide in Place Left Twist to the left 4 16 (Twist at waist) Hold 4 Back to center 4 Hold 4 Slide in Place Right Twist to the right 4 16 Hold 4 Back to the center 4 Hold, push off on & of 44 Glide Step Breakdown in 2s (Left) Heel, knee 4 16 Ankle, lock 4 (Right) Heel, knee 4 Ankle, lock 4 (Left) Heel, knee 4 16 Ankle, lock 4 (Right) Heel, knee 4 Ankle, lock 4 (Left) Heel, knee 4 16 Ankle, lock 4 (Right) Heel, knee 4 Ankle, lock 4 (Left) Heel, knee 4 16 Ankle, lock 4 (Right) Heel, knee 4 HOLD, HOLD 4 Hold Halt, push off on & of Glide Step Breakdown in 1s Heel, knee, ankle, lock 4 16 Heel, knee, ankle, lock 4 Heel, knee, ankle, lock 4 Heel, knee, ankle, lock 4 Heel, knee, ankle, lock 4 16 Heel, knee, ankle, lock 4 Heel, knee, ankle, lock 4 Heel, knee, HOLD, hold 4 Hold Halt (knee out on 4) 4 4 Exercise Command Ct Lock Lock (Mark time 4) L, R, lock, lock 4 16 Hold 4 Lock Lock (Mark time 4) L, R, lock, lock 4 Hold 4 Lock Lock + 1 (MT 4, take L, R, lock, lock + step 4 16 Hold 4 Lock Lock + 1 (MT 4, take L, R, lock, lock + step 4 Hold 4 s and s (4x) (mark L, R, L, R 16 (MT, forward march ) L, R, lock, lock + (glide step forward)l, R, L, R L, R, L, place (flat) s and s Together, R, L, R 16 L, R, lock, lock + (glide step forward)l, R, L, R L, R, L, place (flat) s and s (marktogether, R, L, R 16 L, R, lock, lock + (glide step forward)l, R, L, R L, R, L, place (flat) s and s (marktogether, R, L, R 16 L, R, lock, lock + (glide step forward)l, R, L, R L, R, L, place (flat) s and s (4x) (mark Together, R, L, R 16 (MT, backward march ) L, R, lock, lock + (glide step backward)l, R, L, R L, R, L, R s and s (4x) (mark Together, R, L, R 16 L, R, lock, lock + (glide step backward)l, R, L, R L, R, L, R s and s (4x) (mark Together, R, L, R 16 L, R, lock, lock + (glide step backward)l, R, L, R L, R, L, R s and s (4x) (mark Together, R, L, R 16 L, R, lock, lock + (glide step backward)l, R, L, R L, R, L, R Hold Halt (push off on + of 4) Exercise Command Ct Tendu (4x) Forward L, R, L, R 4 16 L, R, L, place (flat) 4 Backward March Hold, R, L, R 4 L, R, L, R 4 Tendu Forward L, R, L, R 4 16 March L, R, L, place (flat) 4 Backward March Hold, R, L, R 4 L, R, L, R 4 Tendu Forward L, R, L, R 4 16 March L, R, L, place (flat) 4 Backward March Hold, R, L, R 4 L, R, L, R 4 Tendu Forward L, R, L, R 4 16 March L, R, L, place (flat) 4 Backward March Hold, R, L, R 4 L, R, L, R 4 Hold Together, push off on 4 4 Flank Isolation to the left Hold and prepare 4 16 Left flank on 1, back 3 4 Slide Isolation to the left Hold and prepare 4 Left slide on 1, back 3 4 Flank Isolation to the right Hold and prepare 4 16 Right flank on 1, back 3 4 Slide Isolation to the right Hold and prepare 4 Right slide on 1, back 3 4 Hold Together, left knee out 4 4 Mark time L, R, lock, lock + (push) 4 Box Flanks to the left 32 Box Flanks to the right 32 Box Slides to the left 32 Box Slides to the right 32 Adjusted Step 16 steps to 16 steps to yards 16 6 steps to yards 12 4 steps to yards 6 steps to yards 12 steps to yards steps to yards 16 Pose and hold Total Counts 31 Copyright 2009 by J. Steven Moore

4 Deep Breathing 16 counts 1. Place feet in 2nd position (heels together, toes apart) 2. Place hands at side 3. Slowly breathe in 4 counts 4. Slowly bring hands out to side and above head. Go up on your toes and stretch tall 6. Slowly breathe out 4 counts 7. Bring hands out and down. Feet return to flat position 9. Repeat Cassie Cooper, dancer 14

5 Head Roll 32 counts 1. Stand relaxed hands to side 2. Roll head forward leading w/ chin 3. Relax and roll head slowly to right 4. Continue to roll head slowly back. Roll head slowly to left 6. Roll head slowly to front 7. Breathe normally throughout exercise. Repeat 9. Reverse exercise to left 2 times 1

6 Shoulder Rotation 32 counts 1. Stand relaxed with hands to side 2. Rotate shoulders forward and up 3. Rotate shoulders back and down 4. Breathe normally throughout exercise. Repeat for total of eight repetitions 6. Reverse for eight repetitions 16

7 Point, Flex, and Rotate Feet 32 counts + count transition 1. Bring left foot out 2. Knee straight but relaxed 3. Point toes down and away 4. Flex foot to bring toes toward knee. Repeat 6. Rotate foot in circular motion 7. Close with left foot, bring right foot out. Point toes down and away 9. Flex foot to bring toes toward knee 10.Repeat 11.Rotate foot in circular motion 17

8 Side Stretch 32 counts + count transition 1. Stand relaxed with feet together 2. Extend arms out and up above head 3. Place palms together, fingers pointing up 4. Slowly bend at waist to the left. Stay in flat plane, don t lean forward or backward 6. Hold for counts 7. Return to upright position. Repeat exercise to right 9. Breathe normally throughout exercise 1

9 Back Stretch 32 counts + count transition 1. Stand relaxed with feet together 2. Extend arms forward 3. Extend arms around & to back 4. Clasp hands behind back with elbows bent. Extend arms, straighten elbows, arch back, look up, hold for 4 6. With hands clasped, slowly bend over at waist 7. Bring forehead toward knees. Gently stretch back & hold for 9. Slowly return to standing, then release hands 10.Breathe throughout exercise 19

10 Dancers Posture (Grande plié) 32 counts + count transition 1. Stand relaxed with heels together, toes apart 2. Extend arms out and above head 3. Place palms together on head with fingers pointing up 4. Slowly bend at the knees all the way down, keep back straight. Allow heels to come off ground 6. Without pause, slowly return to standing position 7. Repeat. Slowly bring hands down to side 9. Breathe throughout exercise 20

11 Posture Roll Down and Up 4 counts 1. Stand relaxed with heels together, toes apart, hands at side 2. Roll down as though you are moving one vertebrae at a time 3. Slowly bring head down leading with chin in 4 counts 4. Bring shoulders to front as though they are going to touch in 4 counts(they don t actually touch). Continue to roll down at the top of the back in 4 counts 6. Continue to roll down at the waist in 4 counts 7. Hold while breathing deeply for counts. Reverse exercise as though you are slowly rolling up a wall, one vertebrae at a time 9. Roll up at the waist in 4 counts 10.Roll up at the back in 4 counts 11.Bring shoulders back and down without tension in 4 counts 12.Bring head up in 4 counts 13.Stretch spine, buttocks rolled under, belly button in, sternum elevated, shoulders back and down, head up, eyes above parallel for counts 21

12 Posture Roll Down and Up 22

13 Pick Up Instruments 16 counts 1.Down to instrument in 4 counts 2.Up to position of attention in 4 counts 3.Stretch tall and go through mental checklist for counts Prior to stretching carefully position instruments on ground Instruments should be consistent throughout band, i.e. horizontal with the mouthpiece facing the left Bring towel to preserve instrument finish is desired Pick up instruments while maintaining the character of performance Return to the position of attention Full concentration, no talking 24

14 Low Mark Time 16 counts 1.Mark time 16 counts On the last beat of the previous phrase (beat 4), bring left knee out heel off the ground 1 inch heels and toes together On beat one, the left heel touches the ground and the right knee comes out Continue alternating for 16 counts Upper body should be firm, yet relaxed Avoid swaying the hips Allow the knees to move out and back in a relaxed manner Avoid bouncing Allow the feet to act as shock absorbers with no change in your sound The beat is in the feet. Feel the pulse at the exact moment your heel touches the ground. 2

15 Slides in Place 32 counts 1.Rotate to the left 4 counts, hold 4 counts 2.Rotate to the center 4 counts, hold 4 counts 3.Rotate to the right 4 counts, hold 4 counts 4.Rotate to the center, hold 4 counts Rotate upper body 4, hold 4, feet remain in place Rotate upper body 4, hold 4, feet remain in place Rotate upper body 4, hold 4, feet remain in place Rotate upper body 4, hold 4, feet remain in place Return to front 26

16 Glide Step Breakdown in 2s 64 counts + 4 count hold 1.Heel 1,2 counts 2.Knee 3,4 counts 3. Ankle,6 counts 4.Lock 7, counts.execute times 6.Hold 4 counts Left foot one step Heel touches ground, toe up Knees come together as you roll forward Ankles come together as you swing leg Knee locks as you extend your leg Right foot one step Heel touches ground, toe up Knees come together as you roll forward Ankles come together as you swing leg Knee locks as you extend your leg Repeat Keep heel close to ground swing leg like a pendulum execute smoothly as in slow motion glide step 27

17 Glide Step Breakdown in 1s 32 counts + 4 count hold 1.Heel 1 counts 2.Knee 2 counts 3.Ankle 3 counts 4.Lock 4 counts.execute times 6.Hold 4 counts Left foot one step Heel touches ground, toe up Knees come together as you roll forward Ankles come together as you swing leg Knee locks as you extend your leg Right foot one step Heel touches ground, toe up Knees come together as you roll forward Ankles come together as you swing leg Knee locks as you extend your leg Repeat Keep heel close to ground swing leg like a pendulum execute smoothly as in slow motion glide step

18 Preparation to Step Off (Lock, Lock) 32 counts 1.Mark time 4 counts 2.Hold 4 counts 3.Mark time 4 counts 4.Hold 4 counts.mark time 4 counts + 1 step 6.Hold and back in 4 counts 7.Mark time 4 counts + 1 step.hold and back in 4 counts 1 0 Both knees flat on count 4 of mark time. Return to the position of attention. Push weight forward on and of beat 4. Weight evenly distributed on both feet after taking one step

19 s and s Forward 64 counts 1.Mark time counts, forward march counts 2.Mark time counts, forward march counts 3.Mark time counts, forward march counts 4.Mark time counts, forward march counts FM MT FM MT FM MT FM MT

20 s and s Backward 64 counts + 4 counts hold 1.Mark time counts, backward march counts 2.Mark time counts, backward march counts 3.Mark time counts, backward march counts 4.Mark time counts, backward march counts MT BM MT BM MT BM MT BM HOLD

21 Tendus (Change of Direction) 64 counts + 4 count hold Place twice 1.Forward march counts 2.Backward march counts 3.Execute 4 times 4.Hold

22 Flank and Slide Isolation (spin) 32 counts + 4 count hold + 4 count mark time 1. Left flank: hold 4, spin and back 4 2. Left slide: hold 4, spin and back 4 3. Right flank: hold 4, spin and back 4 4. Right slide: hold 4, spin and back 4 Left flank and left slide Right flank and right slide Counts, 6, 7, Count 9 Counts, 6, 7, Count 9 33

23 ALTERNATE MOVE Flank & Slide Isolation (place) 32 counts + 4 count hold + 4 count mark time Left flank and left slide Right flank and right slide Counts, 6, 7, Count 9 Counts, 6, 7, Count 9 Hold,6,7, place right foot on count half the angle (4º), take one step in the new direction (90º) with toe lift, do not spin on the ball of the right foot 34

24 Box Flanks to the Left 32 counts 1.Forward march counts 2.Left flank counts 3.Left flank counts 4.Left flank counts Starting position

25 Box Flanks to the Right 32 counts 1.Forward march counts 2.Right flank counts 3.Right flank counts 4.Right flank counts Starting position 36

26 Box Slides to the Left 32 counts 1.Forward march counts 2.Left slide counts 3.Backward march counts 4.Right slide counts Starting position

27 Box Slides to the Right 32 counts 1.Forward march counts 2.Right slide counts 3.Backward march counts 4.Left slide counts Starting position 3

28 Adjusted Step Drill 96 counts ( ) steps to yards for 16 counts (11.2 inch step size) mf 2. steps to yards for 16 counts (22. inch step size) 3. 6 steps to yards for 12 counts (30 inch step size) Rest steps to yards for counts (4 inch step size) Rest. 6 steps to yards for 12 counts (30 inch step size) Rest steps to yards for 16 counts (22. inch step size) steps to yards for 16 counts (11.2 inch step size) 39 ff

29 Adjusted Step Drill 96 counts ( ) number of steps to yards 16 to to 6 to 4 to 6 to to 16 to G

30 Pose and Hold 1.Have fun! 41