Stop-and-Go Exercise
By: Craig Armstrong, Adapted by: Sid Hearn
A stop-and-go is used to change direction of movement 180 degrees. For example, a forward move to a backward move, or a forward left slide to a backward right slide.
| Forward to Backward Stop-and-Go | ||
 Last count of the phrase |
One beat prior to the completion of the phrase, allow the left foot to roll down flat. The right ankle will pass the left ankle on the "and" count before the final beat of the phrase, leaving the weight centered above the LEFT foot. Allow the right foot to pass the left, and continue on for 1 more count into a pointed position (see illustration). The left foot remains flat on the ground while the toe of the right foot only skims the surface of the ground. The right heel will not touch the ground, while the left heel remains flat on the ground. Both legs are PERFECTLY STRAIGHT at this point. Remember to lift up as tall as possible. On the first beat of the direction change, there is NO movement (the left foot does not move on count one backwards). Movement occurs on the "and" count of one as the right foot is pulled back (as in backward marching technique) with even with the ankle and continues on to the appropriate step size making contact on the second downbeat. | |
| Backward to Forward Stop-and-Go | ||
 Last count of the phrase |
One beat prior to the completion of the phrase, allow the left heel to roll FLAT to the ground so that it can support the weight of the body. The right ankle will pass the left ankle on the "and" count before the final beat of the phrase, leaving the weight centered above the LEFT foot. Allow the right foot to pass the left, and extend backward until the bottom of the toes skim the ground (see illustration). Both legs are perfectly straight at this point. On the first beat of the direction change, there is NO movement (the left foot does not move.) Movement occurs on the "and" count of 1 as the right foot is pulled forward to align with the left ankle and continues on to contact the ground heel first on the downbeat of 2. Forward momentum stops after the left foot has rolled flat. | |
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When first learning stop-and-go’s performers will have a natural tendency to lean. This is an error. Keep the body centered at all times. Marching requires mental as well as muscular stamina. |
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Circledrill.com Exercises
Click the following links for instructions for each exercise.
MOVEMENT EXERCISES
 | Posture Definitions |
| The Hindu |
| Balance Exercise |
| Figure 8 Exercise |
| Stop-and-Go's |
| Across the Floors |
| Flip-Flop Exercise |
| Ultimate Circle Drill |
MUSIC EXERCISES
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