DESCRIPTION OF THE BASIC STEPS (2013)

Description : Leg is bending in front of body: Hip and knee flexion. Ankle shows clear movement, toe-ball-heel. Total movement is upwards, not downwards. Upper body is erect with neutral spine, natural alignment. Upper body shows core strength, no co-movement upwards-downwards or forwards-backwards. Amplitude: From neutral position to full plantar flexion of ankle, 30-40 oflexion in hip and knee

Lower leg is lifted maximally backwards to the gluteus. Neutral hip or slight hip flexion or extension (+/- 10 o). Knee flexion. Ankle is showing plantar flexion at top position.  Feet show controlled movement, landing toe-ball-heel. Upper body is erect with neutral spine, natural alignment. Amplitude: Neutral position to 0-10 o hip extension, 110-130 o knee flexion, full plantar flexion

Skip starts as a jog with hip extension, knee flexion and heel backwards to the gluteus to set of a low kick with hip flexion of 30-45 o and full knee extension to 0 o - a skip. Movement is seen in both hip and knee. Muscle control is shown through all of the movement. Lower leg is stopped by the quadriceps. Upper body stays erect with neutral spine, natural alignment. Amplitude: From neutral hip to 30-45 o flexion, from full knee flexion to complete extension

  Working leg shows a high degree of flexion in hip and knee, minimum 90o flexion in both joints. When thigh of moving is at the top position, the lower leg is vertical, with ankle plantar flexion. Elevated Ankle can be dorsal or plantar flexed but muscle control must show. Standing leg is straight, maximum knee/hip flexion is approx. 10 o. Upper body stays erect with neutral spine, natural alignment. Amplitude: From neutral position to minimum 90 o flexion in hip and knee of working leg.

Straight leg high kick, minimum amplitude: heel at shoulder height, approx. 145o. Only movement is hip flexion. Leg is straight – knee joint is showing no movement. Ankle is plantar flexed throughout movement. Standing leg stays straight, maximum knee/hip flexion approx 10o. Upper body stays erect with neutral spine, natural alignment. Amplitude: From neutral position to 150-180o hip flexion in working leg. Knee shows full extension throughout movement.

A hop out and in with legs bending. Natural outwards rotation in hip joint. Landing is with feet further than shoulder width apart, knees and feet point outwards. Controlled but powerful take off and landing. Precise and controlled movement of ankle and foot – toe-ball-heel action. Hopping in: Feet/heels together, toes point forward (preferred) or outward. Upper body is erect with neutral spine, natural alignment. Amplitude: From neutral position to approx shoulder width plus 2 foot lengths apart with 25-45o flexion in hip/knees (more if in super low or low with grand plié position)

Legs/feet start together or shoulder width apart, no outward rotation at hip. One leg is extended (without locking the knee) backwards in the sagittal plane. Heels are lowered with control. Feet stay in sagittal plane. Whole body moves (side to side) as a unit. Low impact: Body slightly forward (front leg is weight bearing), straight line from neck to heel. High impact: Legs are hopping, alternating, in the sagittal plane in a cross county skiing motion. Amplitude: Approx. 2-3 feet apart in sagittal plane. (Lunge variations = different amplitudes).