Foot Warm-up:
Toe Scrunch walks (5 feet): movement across floor by using the scrunching and relaxation of toes. Aids in injury prevention (strengthening) and development of the muscles that contribute to the arch of the foot.
Tennis/LAX ball: roll out arches of foot.
Foot Warm-up:
1) Stand facing beam, feet together, resting hands on beam for slight support
2)Relevé
3)Bend knees(forced arch, press anterior of ankle forward)
4)Return to flat foot (knees still bent)
5) Stand and straighten legs
Repeat 10x (choice to hold each position or move through), then reverse (bend legs, force arch, relevé, stand)
Movement Complex:
EVERY pass should be completed with a tight, crisp, step+lock+pivot in a HIGH, LOCKED relevé. In replacement of a pivot turn, coaches can assign a "turn of the day" to be complete after each pass before returning to a relevé hold (i.e, squat turn, snap turn, 1/2 turn, fouetté turn, "level 4/5" compulsory choreography turn, etc) Gymnasts should hold this relevé until the next pass begins, all passes should be completed in the highest, locked relevé when applicable, unless otherwise noted.
- Toe, Ball, Heel walks (x2)
- Relevé FWD
- Relevé BWD
- Step lock & hold (3 seconds) FWD
- Step lock & hold (3 seconds) BWD
- 3 steps relevé FWD, prepare, 5 forced arch pops
- Relevé SIDE (x2)
- Step together & hold (3 seconds) SIDE (x2)
- Bunny hops FWD
- Bunny hops BWD
- Bunny hops SIDE (x2)
- Beat jumps FWD
- Beat jumps BWD
- Kick FWD and Lock
- Kick BWD and Lock
- Kick SIDE and Lock
- Coupé walk
- 3 steps coupé walk, 10 heel lifts, 10 second balance
- Coupé walk-hip turnout return parallel
- Coupé hop
- Passé walk
- 3 step Passé walk, 10 heel lifts, 10 second balance
- Passé walk-hip turnout return parallel
- Passé hop
- Developé walk
- 3 step developé walk, 10 heel lifts, 10 second balance
- Developé hop
- Coupé, Passé, Developé, Rande Jambé to Arabesque FWD, swing thru and step (Flat footed beginner)
- Coupé, Passé, Developé BWD Arabesque, "reverse"Rande Jambé and step (flat footed beginner)
- Step, lock, pivot pivot (back foot steps and repeat)
- Step, lock, pivot, lock, pivot (front foot steps and repeat)
- Chaine turn 1/2
- Chaine turn 1/2, 1/2, 1/1
