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Body Mapping

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Olga Lobban

Tier 3

Lesson Plan

Understanding Your Dancing Body

Students will be able to identify key anatomical structures relevant to dance and describe their functions in movement, applying this knowledge to personal body awareness and healthy movement practices to prevent injuries.

This lesson is important for dancers to develop a deeper connection to their own bodies, understand how their anatomy influences movement, and implement healthy practices that reduce the risk of injury and enhance performance.

Audience

9th Grade Student

Time

40 minutes

Approach

Interactive lecture, guided self-exploration, and practical application.

Materials

Smartboard or Projector, Anatomy for Dancers Slide Deck, My Body Map and Movement Journal Worksheet, and Proprioception Exercises Activity

Prep

Prepare Materials

10 minutes

  • Review the Understanding Your Dancing Body Lesson Plan and all linked materials: Anatomy for Dancers Slide Deck, My Body Map and Movement Journal Worksheet, and Proprioception Exercises Activity.
    - Ensure projector or smartboard is ready for the Anatomy for Dancers Slide Deck.
    - Print copies of the My Body Map and Movement Journal Worksheet for each student.
    - Clear an open space in the classroom for the Proprioception Exercises Activity.

Step 1

Warm-up & Introduction (5 minutes)

5 minutes

  • Begin with a brief, gentle physical warm-up focused on bringing awareness to different body parts.
    - Introduce the concept of "Body Mapping" as an individualized exploration of how our bodies work in dance. Ask students: "How well do you really know your dancing body?"
    - Explain the lesson's objective: to understand anatomy for injury prevention and enhanced movement.

Step 2

Anatomical Overview (15 minutes)

15 minutes

  • Present the Anatomy for Dancers Slide Deck.
    - Focus on key anatomical structures (bones, joints, muscles) relevant to common dance movements and injuries (e.g., feet/ankles, knees, hips, spine).
    - Encourage students to gently feel these areas on their own bodies as you discuss them.
    - Facilitate a short discussion: "Which parts of your body feel most active or vulnerable during certain dance moves?"

Step 3

My Body Map and Movement Journal (15 minutes)

15 minutes

  • Distribute the My Body Map and Movement Journal Worksheet.
    - Guide students through the worksheet, encouraging them to draw or label areas of their own body they feel are crucial or problematic in their dance practice.
    - Prompt them to reflect on past sensations, discomforts, or strengths.
    - Circulate and offer individual guidance and support, connecting their observations to the anatomical concepts discussed.

Step 4

Proprioception Exercises & Cool-down (5 minutes)

5 minutes

  • Lead students through the Proprioception Exercises Activity. Explain that these exercises help improve body awareness without looking.
    - Conclude with a brief cool-down, emphasizing gentle stretching and mindful breathing.
    - Encourage students to continue using their My Body Map and Movement Journal Worksheet for ongoing self-reflection.
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Slide Deck

Your Amazing Dancing Machine!

Ever wonder how your body does all those incredible dance moves?

Today, we're going on a journey to understand our dancing bodies from the inside out. This knowledge helps us move better, stronger, and safer!

Welcome students to the lesson. Introduce the idea that understanding our bodies is key to great dancing and staying healthy. Ask them what they already know about bones or muscles in dance.

What is Body Mapping?

It's Your Personal Body GPS!

  • Understanding your skeletal structure and muscle groups.
  • Sensing how your body moves and where tension might be.
  • Connecting your mind to your physical self for smarter, healthier dancing.
  • Preventing injuries by knowing your limits and proper alignment.

Explain that 'Body Mapping' isn't just about labels, but about how we feel and perceive our body in motion. It's unique to each dancer. Emphasize it's about connecting mind and body.

Foundation: Feet & Ankles

The base of every movement!

  • Bones: Think of your foot as a complex puzzle of small bones (tarsals, metatarsals, phalanges).
  • Joints: Ankle joint allows pointing and flexing (plantarflexion/dorsiflexion).
  • Muscles/Tendons: Support the arch and control intricate foot movements.
  • Why it matters: Crucial for balance, jumps, turns, and shock absorption. Preventing sprains and foot pain starts here!

Focus on the feet and ankles. Discuss how crucial they are for balance, jumps, and turns. Talk about common issues like sprains or plantar fasciitis and how proper alignment helps. Show where the main bones are.

Powerhouses: Knees & Hips

Big movers, big responsibility!

  • Knee: Hinge joint (flexion/extension) that also allows slight rotation when bent.
  • Hip: Ball-and-socket joint, allowing for incredible range of motion (flexion, extension, abduction, adduction, rotation).
  • Why it matters: Power for leaps, stability for balances, and range for extensions. Proper alignment protects these critical joints.

Move up to the knees and hips. Explain how they work together in pliés, développé, and grand battements. Discuss the importance of knee tracking over toes and hip rotation. Mention common issues like patellar tendonitis or hip impingement.

The Core & Spine: Your Body's Center

Connecting everything together!

  • Spine: A stack of vertebrae, providing support and flexibility (cervical, thoracic, lumbar).
  • Core Muscles: Deep abdominal and back muscles that stabilize the spine.
  • Why it matters: Essential for balance, turns, extensions, and expressive movement. A strong core protects your back and enhances control.

Discuss the spine's role in fluidity, extension, and stability. Highlight the natural curves and how a neutral spine is often desired in dance. Briefly touch on core engagement and back safety.

Listen To Your Body!

Your body tells you what it needs!

  • Awareness: Pay attention to sensations while dancing.
  • Alignment: Understand and practice correct body alignment.
  • Strength & Flexibility: Work on these areas to support your movements.
  • Rest & Recovery: Give your body time to heal and rebuild.

Summarize the importance of listening to your body and using this knowledge. Emphasize that injury prevention is an ongoing practice. Transition to the worksheet activity, explaining it's a chance for personal reflection.

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Worksheet

My Body Map and Movement Journal

Name: ____________________________ Date: _______________

Part 1: My Dancing Body Map

  • Think about your body as a dancer. Where do you feel strong? Where do you sometimes feel vulnerable or experience discomfort? Using the outline below, draw or label the parts of your body that are most active in your dancing, or areas where you want to focus more awareness.
  • You can draw arrows, write notes, or color-code areas to represent different feelings or observations.

Front View


























Back View


























Part 2: Reflect and Connect

  1. What are 2-3 anatomical parts (e.g., specific bones, joints, or muscle groups) that you rely on the most in your dance technique? Why are they so important to your movement?











  2. Describe a time when you experienced discomfort or felt vulnerable in a specific body part during dance. How might understanding its anatomy (as discussed in class) help you address this in the future?











  3. What is one new thing you learned about your body today that surprised you or changed how you think about your movement?











  4. How can you use this body mapping practice to become a healthier, more aware dancer?











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Activity

Proprioception Exercises: Sensing Your Body in Space

Proprioception is your body's amazing ability to know where it is in space without looking. It's like your internal GPS! For dancers, strong proprioception means better balance, control, and injury prevention.

Perform these exercises slowly and mindfully. Focus on the sensations in your joints and muscles.

Exercise 1: Single Leg Balance (Eyes Open, then Closed)

  1. Stand tall with your feet hip-width apart. Shift your weight onto one leg, gently lifting the other foot just off the floor.
  2. Find your balance point, keeping your standing leg slightly soft (not locked).
  3. Hold for 10-15 seconds. Notice how your ankle and foot muscles work to keep you stable.
  4. Now, try it with your eyes gently closed. How does it feel different? What subtle adjustments do you make? (Hold for 5-10 seconds).
  5. Switch legs and repeat.

Exercise 2: Ankle Circles (Eyes Closed)

  1. Sit comfortably in a chair or stand holding onto a barre/wall for support.
  2. Lift one foot slightly off the floor.
  3. Gently close your eyes.
  4. Slowly make 5 circles with your ankle in one direction (clockwise), focusing on feeling the movement in your ankle joint without looking.
  5. Reverse for 5 circles in the other direction (counter-clockwise).
  6. Switch feet and repeat.

Exercise 3: Shoulder Blade Squeeze & Release (Eyes Closed)

  1. Stand or sit tall, with your arms relaxed at your sides.
  2. Gently close your eyes.
  3. Imagine you have a small ball between your shoulder blades. Gently squeeze your shoulder blades together, trying to 'hold' the ball.
  4. Hold for 3-5 seconds, feeling the muscles engage in your upper back.
  5. Slowly release the squeeze, allowing your shoulders to relax.
  6. Repeat 5-8 times, focusing on the sensation of your shoulder blades moving.

Exercise 4: Spinal Articulation (Cat-Cow, Eyes Closed)

  1. Start on your hands and knees in a tabletop position. Your hands should be under your shoulders, and your knees under your hips.
  2. Gently close your eyes.
  3. Cat Pose: As you exhale, round your spine towards the ceiling, dropping your head and tucking your tailbone under. Feel each vertebra articulate.
  4. Cow Pose: As you inhale, arch your back, lift your head and tailbone towards the ceiling. Feel the stretch in your abdomen.
  5. Slowly flow between Cat and Cow poses for 1-2 minutes, coordinating with your breath and focusing on the sensation of your spine moving.

Reflection Questions (After Exercises):

  1. Which exercise was the most challenging for you with your eyes closed? Why do you think that was?


  2. What did you notice about how your body adjusts to maintain balance or perform movements when you couldn't see?


  3. How can practicing proprioception help you as a dancer, especially with preventing injuries or improving specific dance moves?


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