DANCE TECHNIQUES

AND SECRETS
• Dancing is a physical activity.
• The better shape you’re in, the easier dancing will be.
• All body motions in dancing are governed entirely by
the movement of your feet and the placement of your
weight.
• Movement of the feet and the placement of the weight
are two factors that should be concentrated in order
to acquire the correct dancing appearance.
• Basic things like aerobic fitness, flexibility, and some
endurance in your legs and torso help.
 How to become a dancer?
• You have to move your body in
time to the beat of music.
• It takes practice.
• Dance with experience dancers.
• Don’t panic, think smooth and love
it.
• Avoid complaining, making
excuses and negativity.
• Always work on improving fitness.
 The Secrets of Leading (Man)
• In dancing the girls expect their partners
to set the pace and to choose the steps.
• The man should be certain with his step
pattern so he can move with assurance
and with confidence.
 Pointers for a GOOD LEADER
• At the beginning of each dance, position yourself and
your partner. Listen to the music and make sure of your
timing before starting to dance.
• When dancing, with a partner, start with simple steps to
acquaint yourselves with each own steps in dancing.
• Have a mental plan of the succession of steps. Each
step should be led at least twice in succession. It gives
you time to plan a more graceful sequence of step
pattern. Avoid making rush, quick and jerky step.
• Be definite with your hand commands as leading in
institutions and your partner will follow correctly.
• Hold your partner in front but a bit to your right, so you
can have a clear view of your way as you dance by.
Pointers for a GOOD LEADER
• Hold your partner’s arm lightly
but firmly with your left arm in
an easy graceful curve. Extend
both arms to guide your way to
the dance floor and avoid
collision with other people.
• Hold your partner firmly enough
to guide her. Place your hand at
a comfortable height at the
middle of her back.
The Secrets of Following (Woman)
• A woman knows her own part
in dance floor is fun to have as
a partner.
• She can step out rhythmically
and exactly at the same time as
her partner.
• The more steps she knows, the
more freedom and spontaneity
she can show in her dancing.
 Pointers for a Good Follower
• It will be easier to follow and dance
your own part if you also know the
man’s part.
• Learn to match your steps with your
partner. Learn to dance with a short
or tall partner or one who take small
steps or one who uses long strides.
• Learn to adopt the correct dance
position. Always make a step with the
big toes on the lead. When the toe
leading your step becomes long and
free moving and your foot looks
graceful.
 Pointers for a Good Follower
• Practice to balance your weight. To have good
balance while dancing, take a firm hold with your left
hand, just at the back of man’s right shoulder.
• A woman who knows the man’s part in dancing can
follow twice as lightly and twice as well.
How to exude charm and personality
in charming?
• Dancing is an expression of one’s
personality.
• Make your dancing personality
colorful and attractive.
• The purpose of the trick is to give
accent to your dancing .
• Accent the beat and rhythm of the
music .
• Accenting the dance step make
dancing more fun, exciting and
attractive to on lookers.
 Examples of Various Dancing Personalities
Dancers who love
Cuddly Couples
themselves
• Point their toes too • Fun to watch.
gracefully and taking • The never seem to
really good care of outgrow the “urge”
their ten little toesies
 Examples of Various Dancing Personalities
Bully Type The Possessive Man
• Meanders around the floor. • Cups his hands tightly
• Pushing his partner into on his partner’s back .
everything that comes his • His posture is
way. He swings his partner crouching as though
around fast furiously, with ready for a springing
complete disregard for her pounce.
clothes, hair and general
well- being.
 Examples of Various Dancing Personalities
The Jealous Girl Timid Souls
• Clings to his partner’s • Could almost sink to the floor.
arm like glue, looks up • The girl takes uncertain steps,
in his eyes and is droops their arms and get an
tremendously “until-death-do-us-part –grip”
attentive. on their partner’s left thumb.
• The masculine variety has a
slow-slung elbow, an
apologetic manner and a hand
of expression.
• He takes filtering steps and
barely touches partner.
 What is the importance of warm-up and
cool down in dance?
• A warm-up prepares the body for physical exertion.
• It aims to:
• Raise internal body by 1-2 degrees
• Increase the heart rate and blood flow to the
muscles.
• Mobilize the body to increase the synovial fluid.
• Raise the speed of transmission of nerve impulses.
• Prepare us to be mentally and physically ready to
dance.
 What is the importance of warm-up and
cool down in dance?
• A cool-down is important after each practice. The
body must make a number of adaptations during the
recovery period before it returns to normal.
• It aims to:
• Gradually reduce the intensity of activity for 10
minutes.
• Remobilize joints to help flush out the waste products
(lactic acid)
• Perform static stretches of major muscles groups held
for 15 seconds normally done on the floor.
 What are the benefits of cool down after
practice?
• It decreases body temperature
and remove waste products.
• It prevents symptoms such as
light-headedness and dizziness
caused by the pooling venous
blood at the extremities.
• It prevents muscle soreness
and delayed onset of muscle
soreness(DOMS)
• It promotes relaxation.
 What are the exercises to improve dancing?
(Stretching)
A. For the hamstring and increasing flexibility
• Lay down, one knee up; make sure your hips stay
planted on the floor.
• Slowly and carefully pull your legs in the air, holding
your legs completely straight, toes pointed.
• Hold your leg there for two sets of 8 counts. With that
same leg, hold your leg out beside you, like you are
doing a sort of straddle split with one leg. Again do
not hold behind your knee.
• Pull down your leg as far as it will go. Hold this
position for 8 counts, and slowly bring your leg back
in four counts.
 B. For the shoulders and abdominals( for increased
flexibility as used.

• Sit in butterfly position (cross) , with legs held

attitude (bent), your feet facing each other.
• Slowly, holding your feet, drop your head touching
your feet, and hold for two sets of 8 counts.
• Rise up, contract your back, drop your head again,
and hold.
• Do this stretch 5 times, contracting your back before
you drop. This stretch should only take 1 minute or
less to perform.
 C. For the arms and muscles ( for increased
flexibility as well).
• Stand up in ballet position.
• With both arms arched above you, bend down, letting
your arms brush against your toes.
• Hold this position for two sets of 8 counts.
• Then, in second position, reach down, putting your hands
on the floor at the middle.
• Hold for a few seconds.
• After that, bend your arm, putting it behind your back.
• Using your free arm, hold your elbow, and pull it to the
direction of the other side (for example , the left arm is
bent behind your back, the right hand pulling the right.
• (Repeat with the other arm. This will take 3 minutes)
 D. For loosening the neck and clearing your
head/mind
• Be in 2nd position with your hands. Down
by your sides.
• Slowly, to the beat of your music, bend
(side to side) your head to each beat. Do
this for 8 counts.
• Start nodding to the beat (up and down)
for 8 counts.
• Roll your head slowly, feeling the
occasional pop or two. Roll the other way.
This should take 2-3 minutes.
 E. For the legs, ( working on your splits )
• Get on one knee, and slowly straighten both of your legs.
• With one hand on either side, slowly and carefully slide all
the way down, as far as you can go.
• Repeat this procedure with the other leg.
• For a straddle split, sit on your wide straddle and lift-up.
Make sure your toes are pointed the whole time.
 ROCK YOUR BODY WARM-UP
(Move to the beat of music)
A. CATCH STEP
• GOAL: Warm-up and learn this “Home Base” Position.

• STARTING POINT: Face forward with your legs slightly

more than shoulder-width apart and knees slightly bent.
• TIME TO MOVE: Curl your arms in front of your torso, and
leaning slightly to the left, rock your torso twice to the
right , as you pump your arms and down keeping them
bent at the elbow.
• HOW MANY TIMES? 8 times ( L and R is one set) return to
this step between each of the following movements,
maintaining your own movement to the music so the
warm-up routine becomes one fluid dance.
 B. SHOULDER ROLLS

• GOAL: Warm-up the shoulder and neck area.

• STARTING POINT: Face front, legs slightly

more than shoulder - width apart, knees
slightly bent.
• TIME TO MOVE: Slowly roll your shoulders
forward then up, then back in one smooth,
circular motion in time to the music.
• HOW MANY TIMES? 16 times
 C. WALK AND SHOULDER DIPS

• GOAL: Begin moving your whole body while warming up

your shoulders.

• STARTING POINT: Face forward, feet together

• TIME TO MOVE: Walk forward starting on the left foot.
L foot, R foot, L foot, R. Then tap your L foot forward
while dipping your L shoulder down toward the R
foot. Step together, Repeat on the R side. Now, travel
backward starting with your L foot 4 counts. Repeat
the L and R foot tapping and shoulder dipping.
• HOW MANY TIMES? 16 times
 D. SOUL TRAIN

• GOAL: Get the blood circulating in your legs and increase

your heart rate so you’re ready to dance
• STARTING POINT: Face forward
• TIME TO MOVE: Keep your center of gravity low and your
knees slightly bent as you step to the side with your L
foot , then step behind with your R foot , then out again
with your L foot in a “Move Your Groove” grapevine,
swinging your arms opposite the movement of your feet.
Now tap your R foot you’ll be stepping out on that foot
next. Repeat the movement moving to the R side, starting
with your R foot , repeat to the L.
• HOW MANY TIMES? Perform the full sequence
(grapevine, stepping out L, R) twice
 E. GUITAR MOVE
• GOAL: Warm-up your entire torso and arm. Do not rush
this movement, do it slowly and steadily.
• STARTING POINT: Stand diagonally facing right , feet
apart.
• TIME TO MOVE: Turn your L knee slightly inward while
extending your R arm out and up as if you’re holding a
giant guitar. Swing your L arm down across your body in
a giant circular motion, then return your arm to the
starting position. Your R arm never moves. Repeat on the
R side.
• HOW MANY TIMES? 8 sets ( 1 set each R and L )
 F. TORSO STRETCH
• GOAL: To stretch your torso

• STARTING POINT: face forward, legs slightly bent and feet

shoulder width apart , with your hand on your legs
slightly above your knees.
• TIME TO MOVE: Moving to the rhythm, move your L
shoulder down toward your right knee, then up, repeating
the full down/up /down/up movement 8 times. Now, lean
your R shoulder down toward your L knee, the up, again 8
times. That’s one full repetition.
• HOW MANY TIMES? 8 R, 8 L/ then 4 and last by 2’s
Then slowly roll up back to starting position.
 HOW IMPORTANT IS COOL DOWN?
• Many people dismiss the cool down as a waste of time, or
simply unimportant.
• In reality, the cool down is just as important as the warm-
up.
• The main aim of the cool down is to promote recovery
and return the body to a pre-exercise, or pre-work out
level.
 Cool Down Exercises
Arm Stretch (Tricep) • Step out with your R foot ,
take a deep breath and
swing both arms above
your head. Slowly bend
your L elbow and use
your R hand to gently ,
pull your L arm down for a
good stretch. Hold the
stretch for 16 beats.
• Repeat on the L side, this
time stretching your R
arm.
 Cool Down Exercises
• Use you R hand to pull your L
Arm Cross (Deltoid) arm by the elbow across your
chest at shoulder level.
• Repeat on the other side. Hold
each stretch for 16 beats.
• Release and drop your arms and
walk in a circle to the L for 8
beats alternately.
• At the end of the circle walk, tap
your R foot close to your L and
end up with your body facing to
the L so you’re ready for
transition to the next step.
 Cool Down Exercises
• Facing front, cross your R leg forward
over your L, leaning forward with your
Cross-Step L arm across your chest and your R
Cross-Open arm behind you.
• Then step out with your L foot, your L
arm across your chest and R arm
behind . Travel forward with 16 beats.
• Starting with the R foot, march
backward for 8 beats.
• Complete for sequences (the entire
sequence begins with crossing R foot
over your L and ends with the
background march).
• Finish facing forward and step together.
Take a deep breath, drop one arm,
leaving the other above your head and
take a bow.