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The Balance Exercise

The balance exercise develops an understanding of centering.  The balance exercise also helps strengthen the core, which is the origin of all movement.

To Begin   Performers stand with feet together (heels and toes touching).  Instruments are held in playing position.  Posture should be perfect, with heels, hips and shoulders in a straight body line from the ground up. Shoulders should remain relaxed with elbows nice and open throughout the exercise.
Concepts   For this exercise there are eight planes of movement.  From the performer's perspective, the direction the performer is facing will be called "foward."  Behind the performer is "back."  So the eight planes would be: straight forward, 45 degrees to the left, 90 degrees to the left, 45 degrees back left, straight back, 45 degrees back right, 90 degrees right,  and 45 degrees to the right.
   

     
Exercise  
bulletStand with perfect posture, and instrument in playing position.
   
bullet(4 counts) Lift the left foot off of the ground straight up the inside of the right leg until the left arch is adjacent to the right knee.  Left toe should be pointed straight to the ground.
   
bullet(4 counts) Fully extend the left foot straight forward, moving only the lower part of the leg from the knee down.  The knee and thigh of the left leg should maintain their current position.  Maintain left foot point.  The torso and hips should not lean to compensate for lower body movement.
   
bullet(4 counts) Retract the extended left foot, moving only the lower part of the leg from the knee down.  Left knee and thigh should maintain current position.  Maintain left foot point.  Left foot ends in point down with left arch adjacent to the right knee.
   
bullet(4 counts) Lower the left foot to the ground straight down the inside of the right leg.  The left toe will touch first, then arch, then heel.
   
bulletREPEAT this exercise in 16 count phrases with all of the planes to the left and right.  The 8 segments of this exercise will be: 1) left foot forward, 2) left foot 45 degrees, 3) left foot 90 degrees, 4) left foot 45 degrees back, 5) left foot straight back, 6) right foot straight forward, 7) right foot 45 degrees, 8) right foot 90 degrees, 9) right foot 45 degrees back, 10) right foot straight back.
     
Goals   The performer will focus on developing a strong core in order to maintain perfect posture, and instrument carriage while moving only the lower body.  For additional challenge, add a strong breath through the instrument with the balance exercise.  Breath in 4, out 4 and repeat with each segment of the balance exercise.  Movement should be fluid and very smooth at all times throughout the exercise.  Avoid "hitting" checkpoints.

 

  

Circledrill.com Exercises

Click the following links for instructions for each exercise.

MOVEMENT EXERCISES

bulletPosture Definitions
bulletThe Hindu
bulletBalance Exercise
bulletFigure 8 Exercise
bulletStop-and-Go's
bulletAcross the Floors
bulletFlip-Flop Exercise
bulletUltimate Circle Drill

MUSIC EXERCISES
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Lucky 13

bullet

Five-tones

bullet

Patterson Chorale

 

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