1. Warm-Up (1,2,3 progression) — 15 minutes
Start by gradually awakening the body and mind.

• Phase 1: Gentle Activation (5 minutes)

  • Slow, grounded motions help to integrate the breath and body.
    Head rolls, shoulder isolations, and spine articulation (rolling down and up).
    Soft pliés with emphasis on alignment and breath awareness.
    Encourage conscious awareness and bodily sensation.

• Phase 2: Mobilisation (5 minutes)

  • Increase range of motion with controlled dynamic movements.
  • Lunges with arm reaches, leg swings front and side, torso twists.
  • Travelling movements across the space (slow walks, side steps).
  • Begin coordinating breath with movement rhythm.

• Phase 3: Elevation & Readiness (5 minutes)

  • Light cardio to raise heart rate: jogs, skips, directional changes.
  • Coordination exercises such as syncopated claps or foot taps.
  • Dynamic stretches targeting major muscle groups (hamstrings, calves, shoulders).
  • Prepare body and mind for more expansive movement work.

2. Stretch (Loungey / Fluid Stretching)

• Floor-based and standing stretches with a relaxed, “loungey” quality.
• Emphasis on length, release, and fluidity rather than static holding.
• Incorporate spirals, side bends, hamstring stretches, and hip stretches.
• Encourage students to move continuously, not freeze in positions.

• This segment focuses on floor-based and standing stretches performed with a relaxed, lounge-like quality. The emphasis is on creating length, promoting release, and maintaining fluidity rather than holding static positions. Movements incorporate gentle spirals, side bends, hamstring stretches, and hip openers. Students are encouraged to keep moving continuously, flowing through each stretch without freezing, fostering a sense of ease and ongoing motion.
• 3. Centre Phase

  a. Swings & Bounces (Breath & Contractions)

  • Explore Release Technique:
    Focus on letting gravity assist the movement, allowing the body to naturally yield and flow.

  • Swings:
    Utilize swinging motions of the arms and torso, creating fluid, continuous movement.

  • Bounces:
    Incorporate rebounds through the knees and spine to generate rhythmic energy and elasticity.

  • Introduce Contractions:
    Inspired by Martha Graham technique principles:

    • Contract → Release → Suspend
      Emphasize the dynamic cycle of tightening, letting go, and holding briefly.

  • Breath as Movement Initiator:
    Highlight breath as the primary driver of movement, using inhalation and exhalation to cue contractions and releases.

b. Bounds & Leaps

• Progress from small pushes off the floor to expansive travelling jumps.
• Focus on:
  • Use of space (levels, directions)
  • Safe landings (plié, alignment)
  • Expressive quality (not just athleticism)
• Encourage dynamic contrast: heavy vs light, sustained vs explosive.

• 1. Progression:

  • Start with small pushes off the floor to build strength and awareness.
  • Gradually increase the size and height of jumps.
  • Transition into travelling leaps, covering more space horizontally.

  2. Focus Areas:

  Use of Space:

  • Explore different levels: low, medium, high.
  • Move in varied directions: forward, backward, sideways, diagonally.
  • Encourage wide, expansive movements to fill the space.

  Safe Landings:

  • Emphasize plié (bending knees) on landing to absorb impact.
  • Maintain proper body alignment to protect joints (hips, knees, ankles).
  • Practice controlled landings from all types of leaps.

  Expressive Quality:

  • Encourage dancers to convey emotion or narrative, not just perform athletic moves.
  • Use dynamics to create mood: contrast heavy/grounded vs light/airy.
  • Explore sustained (slow, controlled) vs explosive (quick, sharp) movements.

  3. Dynamic Contrast:

  • Combine heavy, grounded pushes and landings with light, floating leaps.
  • Alternate sustained, flowing leaps with sharp, quick jumps.
  • Use changes in speed and intensity to keep the movement engaging.

c. Floorwork Shapes: Starfish / Banana / Fetus

• Explore body shapes and transitions:
  • Starfish: open, and close 
  • Banana: curved, off-centre
  • Fetus: compact, inward
• Link shapes into flowing sequences.
• Highlight contrast and emotional intention (open vs closed body language).

1. Shapes Description:

• Starfish: Open, wide, expansive body shape. Arms and legs spread out, creating a broad, expansive form.
• Banana: Curved, off-centre shape. The body arcs sideways, creating an asymmetrical curve like a banana.
• Fetus: Compact, inward shape. Body curled tightly, limbs drawn close, signifying protection or vulnerability.

2. Exploration and Transitions:

• Practice each shape individually, focusing on the quality of openness, curvature, or compactness.
• Explore smooth transitions between shapes, for example:
  • Starfish to Banana: moving from wide openness to a gentle curve.
  • Banana to Fetus: shifting from curved asymmetry to tight compactness.
  • Fetus to Starfish: unfolding from inward protection to expansive openness.
• Encourage fluid movement that connects each shape naturally.

3. Contrast and Emotional Intention:

• Highlight the emotional qualities behind the shapes:
  • Starfish as openness, freedom, or confidence.
  • Banana as tension, imbalance, or subtle vulnerability.
  • Fetus as safety, introspection, or withdrawal.
• Use body language to express these feelings: open vs closed posture, relaxed vs tense muscles.
• Experiment with sequencing shapes to tell a story or convey changing emotions.

4. Creative Framework (Dance as Art in Education)

Inspired by Brenda Pugh McCutchen

Explore It

• Improvisation tasks using earlier movement ideas (breath, shapes, contact).

View It

• Observe peers or watch a short contemporary phrase.
• Identify use of space, dynamics, relationships.

Compose It

• Create short phrases (solo, duet, or group).
• Encourage structure: beginning, development, ending.

Show It

• Informal sharing in small groups.

Analyze It

• Discuss what was effective:
  • Movement clarity
  • Use of dynamics
  • Emotional impact

Refine It

• Adjust timing, spacing, transitions, and intention.

Perform It

• Present polished work with performance quality and focus.

Critique It

• Constructive feedback:
  • What worked well?
  • What could be developed?
  • How did it communicate meaning?

5. Warm Down

• Gradual return to calm:
  • Slow stretches (spine, hamstrings, hips)
  • Deep breathing exercises
• Reflection moment:
  • How did the body feel?
  • What was discovered creatively?