HAPPY BIRTHDAY!!!!

Happy Birthday Cameo! We Hope You Have A Great Day!! Love You! XOXO

U of U Games

Parents the Spinnies are working the U of U games for a team fundraiser but I need 1-2 additional parents to work with me and Sara. There needs to be a total of 3-4 adults each game. If you are interested in working the games and making money towards your daughter account text me today thanks :)

Tentative August Schedule

Spinnies and parents here is a tentative schedule of what's going on for the month of august so you can plan accordingly! Please be aware there might be changes due to scheduling of the facility but hopefully there won't be. Hope your all doing well!

August 4th - No Practice - Please everyone get your registration stuff done this day instead of Tuesday thank you.

August 5th - Practice 4:00-8:30 pm

August 6th - Practice 6:00-9:00 am

August 7th - Tryouts for routines starting at 4:00 pm more details to come soon.

August 8th - No practice rest up for Survivor Week

August 11th - 15th  The start of survivor week. Be prepared for long practices and learning as much as you can thus week we will be learning 3 comp routines and working on technique, flex, and strength, and also have a performance on Friday night. This is a hard but really fun week. Practice will be from 3:00-8:30 everyday this week. No two a days this year just one big chunk because that's what ended up working best with everything so make sure to pack lots of snacks and water. Friday night we perform at the blue and gold game then after we have a huge traditions called spinnie night and we have a sleepover and go do some unity the next day. It's way fun. Can't wait. More details will come as we get closer.

August 18th - 6:00 - 9:00 am

August 19th - 4:30-8:00 pm

August 20th - 6:00-9:00 am

August 21 - 4:30-8:00 pm

August 22 - 6:00-9:00 amo

August 25th - first day of school no practice

August 28th - U of U football game more details to come

August 29th - Cyprus Football Game - Camp Hip Hop


So excited it get started back up! Miss you all hope your all doing well! Please text me and let me know you read this xoxo

How to Get Higher Leg Extensions

     

Kat Black

Kat Black is a professional writer currently completing her doctorate in musicology/ She has won several prestigious awards for her research, and has had extensive training in classical music and dance.

Improvement in the height of leg extensions requires strong hip flexors and flexible hamstrings and adductors.

Strengthening the Iliopsoas

The iliopsoas muscle complex consists of three muscles -- psoas major, psoas minor and iliacus -- that work together to flex the hip joint. Weakness in these muscles will make it impossible for you to lift your leg higher than hip height, or 90 degrees. To strengthen the iliopsoas, sit on the floor and extend your left leg in front of you. Bend your right knee to place your foot on the floor. Lean back slightly, placing some of your weight on your hands. Inhale deeply. When you exhale, bring your right knee toward your chest. Slightly lower your thigh and bring it back up four times before lowering your right thigh and returning your foot to the floor. Repeat four times with the same leg. Then, switch legs.

      
 

Tips and Tricks for the Iliopsoas Exercise

When you begin to strengthen your iliopsoas, perform the exercise with your pelvis slightly tucked under by transferring more of your weight onto your hands. As you gain strength and awareness of your iliopsoas, keep the pelvis in a neutral position with less weight on your hands so you work the iliopsoas while maintaining proper dance alignment. To focus the work on the iliopsoas, make sure you don’t lift your right hip to bring your right knee toward your chest. Lifting the hip indicates you are contracting your gluteal muscles. Contracting these muscles will make it more difficult to perform high leg extensions. Instead, feel your sit bone, or ischial tuberosity, on the bottom of your pelvis dropping into the floor.

Hamstring Flexibility

Flexible hamstrings allow you to straighten your legs when you lift them to the front or side of your body. Targeting all of the hamstring muscles is necessary to prevent imbalances in the flexibility of the muscles on the backs of your legs. Begin by lying on the floor. Bend your right knee and place your foot on the floor. Grab your left foot with your left hand and straighten your left leg. Bring your leg as close to your torso as possible. Hold the stretch for several breath cycles. Then, move your leg to the left of your body as far as possible. Hold this position, which stretches both the hamstrings and the adductors, for several breath cycles. Finally, bring your leg to the right, crossing it in front of your torso. Hold for several breath cycles before repeating with the other leg.

Adductor Flexibility

Your adductors are on the inside of your upper thigh. Flexible adductors are necessary for leg extensions to the side. To stretch these muscles, sit on the floor and open both legs to the side as far as possible. Place your hands on the floor in front of you and walk them away from your body. Lower your torso toward the floor as far as possible. Hold the stretch, breathing regularly.

HAPPY BIRTHDAY!!!!!

Happy Birthday Kay Lynn! We Hope You Have A Great Day!! Love You! XOXO

Motivation

Hey girls hope you enjoyed your first week off and that you are having a lovely Sunday! I found myself needing to watch this video today (returners I know you have seen it literally 800 times) but there are some amazing statements in this video and I hope you can all take some time today to watch it and remember how amazing you girls are and that nothing is impossible to you. Love you all keep up the great work! http://youtu.be/0JakgTHn1yk

Happy Birthday!!!!

Happy Birthday Hack!! We Hope You Have The Best Birthday!! Love Ya!! XOXO

July Work Out Calendar!!

Ladies here is your July Work Out Calendar. I was going to have you check off a chart when you completed each day but I want you girls to text me each day you finish your items and I will keep a chart at home. I will have an awesome prize for those who complete each days assignment and that text me telling me they completed the days assignment. Put a reminder in your phone or somewhere you will see it daily so you won't forget :)

Mondays- Run 1 Mile, Stretch for 30 minutes with focus really on hamstrings, do both camp hip hop and comp hip hop full out. Work on leap combo for dance tryouts. If you want have someone film you  and send it to me and I will give you some pointers to perfect it.

Tuesdays - Do 50 Jumping Jacks, 50 Jump Squats, 2 minute Wall Sit, 50 mtn climbers. ( repeat 5 times)  Stretch For 30 minutes really focusing on hip flexers. Run Camp Dance and Lyrical Combo Full Out. Work on Military Arms (set one small goal when doing arms and don't quit until you have reached that goal) . You can also film and send them to me for me to give you some pointers.

Wednesdays - Run 1.5 Miles, Stretch For 30 Minutes focusing on splits ( if you are completely flat then do over splits), Run Edge full out, work on turn combos, both the single double triple quad, and the turn sequence. If you want to know what to work on film them and send them to me.

Thursdays - Do 50 Burpees, 50 Tricep Dips, 50 Shoulder Taps, Hold Plank 90 Seconds, 10 full all the way up all the way down push ups (Repeat 5 times) Stretch For 45 minutes really focusing on every area from head to toe, run Sierras routine full out, review and work on kick sequences same thing with arms set a small goal and don't stop until you have reached it.

Fridays - Run 2 Miles, Stretch For 30 minutes (focus on an area you would like to be more flexible) Run All Routines and Combos Full Out One Time.

Saturdays - Have Fun

Sundays - Relax!!! Sometime Through Out The Day I Want You To Lay Down and Count Through Each Routine and Combo. Imagining yourself doing them all perfect.

Remember Ladies.... Team Work Makes The Dream Work and We Can't Move Forward As A Team Unless Every Single One Of Us Commits To This Schedule. No Excuses Just Total Commitment. Love you girls and I believe that every single one of you can do this and be a team member that keeps the dream moving along. Don't be afraid to ask for help. Have a fantastic summer break. Please be safe and make good choices. xoxo

Routine Tryout Guidelines

Our first week back to practice in August will be focused mostly on tryouts and getting ready to learn the rest of our routines. Here are the guidelines for each routine.

Camp Dances (Including Sierras Dance)- We will just do these all together if you don't remember the dances or aren't giving your absolute best effort you will be cut!

Comp Hip Hop - We will also just be running this routine as your tryout. Obviously it wont be perfect because we haven't cleaned it yet, but I need to see that you know what you are doing.

Lyrical - You Will TryOut With The Combo You Learned.

 Military Dance - First you will show all splits you have to abosulutely have left and right completely flat. If your middle is flat you will get bonus points so really push for those middles ladies

                             Front Extensions Both Left and Right. I want them super close to your face

                           Arm Sequence That I Teach Needs To Be AMAZINGLY Sharp. If it is lazy at all you will get cut! Really Watch Angles/Correct Arm Placement, Wrists, and Posture.

                           10 Push Ups all the way down all the way up


Dance Routine - First You Will Show All Splits.
                        
                           Next You Will Show Your Aerial (You have to have an aerail to be in dance)

                          We will then do the turns. Prep 78 First Hold 1234 Down 56. Then Single, Double, Triple, Quad. Always Prep 78. (You must have a quad to be in dance this year.) We will do turns on both the left and the right side.

                           A La Seconde Combo prep 78 plié 1 to front diagonal open to the front 2 plié 3 open 4 plié 5 open 6 plié 7 open 8 plié & double 12 around the world &3&4&5&6& float 78 plié front diagnol 1 open 2 plié 3 open 4 plié 5 open 6 plié 7 open 8 back and finish 1. We will do both sides.

                           After Turns We Will Do The Leap Combo - Stag, Double Stag, Reverse Stag, Normal Jette/ Leap, Then Jette/Leap to the Front, turn out, and Then Side Leap. Remember I am looking for perfect technique. Not just that you can do it but that you have perfected the little things to make it flawless.


Kick Routine - First We Will Show All Splits.

                         Then you will show me your aerial and back handspring. (Aerial is required, B.H. in bonus points. I would love eveyone in the routine to have one so if I have enough girls with B.H. you might not make it if you dont.) Get to work starting now and I know you can do it. xoxoxx

                         Next you will show the individual kicks across the floor. Step Kick on Releve, Step Kick, Turn Side Kick (arms in first) Then tilt kick Turn Out and Repeat.


                         Last Thing Kick Sequence - Remember Perfect Technique - 2 Low, 2 Medium, 4 High, 4 Point (Right Diagonal, Right Front, Left Front, Left Diagnol) Two Right Diagonal, Invert Fan, Regular Fan, Repeat on Left Side, End With 4 High)

                         Stationary Kicks - 2 Low, 2 Medium, 12 High Kicks. I am really watching for posture and technique.

  Work Hard Girls on the Details. We are being super picky for tryouts. Remember Me and Sara are here to help you with whatever you need. This month of prepping for tryouts will determine the outcome for the rest of your year. Dont go to bed until you feel like you have accomplished something to guarantee your spot in each of these routines. Love ya. You Can Do It!! XOXO

HAPPY BIRTHDAY!!!!

Happy Birthday Hanna! We Hope You Have A Great Day!! Love You! XOXO

Kick Technique

HIGH KICK TECHNIQUES by Debbie Byrd

A High Kick is either good or bad. There is no in-between! Before you kick for the first time, please read and re-read the "DO'S AND DON'TS"! The first time you do the following exercise correctly, you probably won't be able to kick as high as your waist. As you progress with you stretching exercises, you will gradually kick higher each time you try. Do not be a 'smarty' and try to push your kicks high the first time. You will injure yourself to the extent that you may never be able to kick high. The height of your kick will easily tell if you have really stretched as you have gone through the exercise program. It will positively tell, if you have not. + STEP FORWARD ON THE LEFT FOOT AND KICK THE RIGHT LEG. + STEP FORWARD ON THE RIGHT FOOT, STEP FORWARD ON THE LEFT. + STEP FORWARD ON THE RIGHT FOOT AND KICK THE LEFT LEG. The rhythm is: STEP, KICK, STEP-STEP, STEP, KICK, STEP-STEP. This kick exercise can be executed standing in place, rather than progressing down the floor. Beautiful and spectacular kicks are an exciting aspect of drill team, only if they are done correctly and with proper technique. This should be done progressing down the gym, on a walk, your front lawn, or in your play room. (Be careful of furniture--it hurts both your furniture and your body!) REMEMBER THE FOLLOWING 1. As you kick, your body must be straight and tall. Your body never bends from the waist up. 2. Every time you kick, you must keep your support leg straight. That means you cannot bend your supporting knee. 3. Every time you kick you must point your toes and keep them pointed from the time they leave the floor. 4. Every time you kick you must keep the heel for your supporting leg on the floor--the support heel never leaves the floor. "DON'TS" DO NOT bend forward as you kick. DO NOT bend supporting knees as you kick. DO NOT bend the leg that is kicking. DO NOT let the supporting heel come off the floor. DO NOT fail to point your toes. DO NOT start kicking down the floor without taking the time to warm up. "DO'S" DO keep your toe pointed on the kicking leg. DO keep the supporting knees straight all the time. DO keep the supporting heel on the floor. DO stretch before you kick. DO pull up your body as you kick. DO make sure your kick 'peeks' on even counts (say, "hit" as the kick reaches the peak) There are 15 points to watch for in good high kick technique Foot closure, head position, shoulder position, posture, tilting pelvis, hip alignment, straight supporting leg, heel down, toe points, kicks centered, control, tempo, leg extension, height of kick, leg distance from the body. If all these points are in good form and technique, you will have PERFECT kicks!! TIPS FOR WARMING UP Warming up is an integral part of every day rehearsal. It is important that your warm-up be structured, correct and consistent, utilizing all parts of the body. Extra warm-up time may be needed for certain muscle groups if they are to be used in an upcoming routine (ex., kicks, head rolls). The three main functions of a warm-up are: 1) to prepare the muscles to work, 2) to put the muscles through the range of flexibility needed in the actions to follow, and 3) to prepare the muscles for an increased output of strength. Some of your students may require extra warm-up time to increase their flexibility. You may need to write up a schedule for these pupils to do at home. The following tips will assist you in applying good warm-up techniques and maximum results: Have your officers "choreograph" a warm-up to popular music to use each day. Your team will find their exercises more fun. Change the music every 2 to 3 weeks.  Make sure to exercise from head to toe (literally). Do not forget ankles, shoulders, head and neck, etc. These are areas sometimes overlooked but always very important. Remember that warming up is an injury prevention measure and cannot be omitted--ever! Be sure to stretch with good posture. Always pull up in the center of the body and stretch in straddle, pike and hurdle positions with a flat back, leading with the abdomen and not the chin or chest. Rounding the back will stretch and loosen back muscles instead of thighs or hips. Be sure that the legs do not roll in or out when in straddle or hurdle position. Knees and shoe laces to the sky! Stretch with toes flexed for 1/2 of the time and pointed 1/2 of the time. This will add extra stretch to muscles in the other parts of the leg in addition to the hamstring. BASIC STRETCHING Stretches should be a standard part of every drill team warm-up. When executed properly these exercises can improve your team's overall performance abilities. The following stretching exercises are simple and can be performed by even the most basic beginner. STRETCH #1Sitting in a semi-yoga or soles of the feet together, position arms over the knee. Bend forward stretching the lower back muscles. Repeat several times. STRETCH #2Sitting with legs straight forward and the knees straight but not locked. Bend the torso over the legs trying to reach the rib cage toward the thighs. Later, the hands can grab the ankles to aid in reaching greater flexibility. STRETCH #3Sit with the legs extended to each side. Bend to the side over one leg. Have the upper arm stretch side over the head and the lower arm can relax along the floor. Keep both hips (buttocks) on the floor. STRETCH #4As in the above exercise, bend over the leg, but rotate the torso to face the leg. The arms can reach over the leg and later try to reach beyond the toes. STRETCH #5Standing, cross one leg over the other and keep the toes pointing forward. Bend forward reaching the hands toward the floor stretching the hamstring muscles. Later grab the ankles and pull the rib cage closer to the thighs. STRETCH #6Standing fairly close to the wall and leaning into the wall, press the heels to the floor stretching the Achilles tendon and calf muscles. Later, after flexibility increases, move further away from the wall. Increase difficulty of stretches by 1) changing tempo and # of stretches; 2) change the direction of the stretch forward, to the side, backward, and diagonally forward; 3) combine different stretches with various directions. EXERCISES FOR HIGH KICKS Beautiful and spectacular kicks are an exciting aspect of dance/drill team. However, to be most effective, they must appear effortless in quality and still posses the burst of energy which they demand for execution. The following exercises are designed to increase the flexibility and strength of high kicks: EXERCISE #1Lie on your back, one leg extended, bringing the knee of the other leg close into the chest. Extend the knee, straightening the leg into the air. DO NOT hold the leg in back of the knee for fear you could strain the tendons that run in the back of your knee. Try to hold around the calf or upper thigh area. Using both hands to hold the leg, point and flex the foot 4 to 8 times, then repeat the exercise with the other leg. EXERCISE #2Sitting in a straddle position (open wide to sides). The torso should be up straight and keeping the knees pointing upward. The heels stay in place and the ankles flex as the knees lift. Then reverse the process and extend the ankles and the knees. The arm can be placed in any upward or side position. Be sure the arms and hands remain relaxed and free of tension. Repeat this exercise several times. EXERCISE #3Sitting in a hurdle position with one leg bent in front and the other extended forward and front. Keeping both hips (buttocks) on the floor, bend the torso forward over the extended forward leg, then return the body to the beginning position. Repeat this exercise 4 to 8 times then change legs. The arms can start over the head and go with the body as it bends over the leg. EXERCISE #4Sit in a double hurdle or "S" position (both knees bent, one leg in front and the other in back). Keeping the back straight, raise the back leg bringing it to the side of the body. The leg will not go very high, but hold for 8 counts and return to the beginning position. Do 2 to 4 on one leg, then repeat on the other side. The arms can be held out to the side when the leg raises to the side. EXERCISE #5Sit with one leg in front and raise the other leg into the air with your hand. Try to pull the heel as close to your face as possible. To bring the leg back down, bring it forward then bend the knee to fully recover the leg. Repeat this exercise 3 to 5 times, then try the other leg. Later, try to perform this exercise without the use of the hand holding the heel. EXERCISE #6Standing facing the wall, bring the knee up and lean back to get the foot placed on the wall (you may need to work in pairs for this exercise). Slowly slide the foot up the wall until the knee is straight, keeping the back and supporting leg straight as the leg goes up the wall. As flexibility improves, move closer to the wall. Bring the leg down by swinging it to the side. This exercise can be repeated with the leg to the side and back as it is extended against the wall.