Thigh - Fundamentals Flashcards
What are the four counting words related to thigh?
Last - last move before a release
Release - get class out of a set
Final - last subset of the last set
You’re done - end of thigh
What are the low-heel thigh sets?
Narrow v, chair, W2, leg lifts, knee dancing
Which low heel sets of thigh can count as a high heel set and when is this the case?
Chair and W2. Counts as high heel if heels are up more than half the set even if that include alternating
What are the rules for giving tucks in thigh?
During first half of first set of thigh in parallel and legs together, no rhythmic tucks - quads/back need to warm up
Rhythmic tucking ok during diamond or W2 any time during the first set bc hip flexors are neutral and pelvis doesn’t move enough to overstretch inner thigh/back
What are the rules for combining thigh positions?
Chair and waterski thigh ok (waterski on profile better)
Chair and waterski seat not ok (too much for shoulders)
Chair and leg lifts not ok (too much hip flexion)
In which positions can you (and can’t you) give a static balance?
Ok in: Parallel thigh, legs together thigh, second position heels up or down
Not ok in: narrow V, diamond, waterski because of specific knee positioning
In which positions can you do moving balances?
Second heels down
First and second thigh sets should have hips ___.
Neutral or flexed
Third set of thigh should have hips ___.
Neutral or extended.
What are the neutral thigh positions and when can you give these sets?
Parallel, legs together, narrow v, second position, and diamond. Can come in any set.
What are the flexed thigh positions and when can you give these sets?
Leg lifts and chair. First or second set, never both consecutively.
What are the extended thigh positions and when can you give these sets?
Waterski and knee dancing. Final set only.
What’s the rationale for why neutral/flexed sets have to come first and extended last?
Thigh muscles need to be warm so they can be stretched. Once they’re warm they’re read to be elongated.
In which position can you punch your arms forward?
Knee dancing
In which positions can you place a mini mat in between the thighs?
Legs together thigh, folded in half
In which thigh positions is it ok to stand on mini mats?
Parallel or legs together thigh (heels off), narrow v (heels off), or diamond thigh (heels on in setup), and waterski facing into the bar (a foot away from the wall, heels off in setup for parallel but on the mat during wide V)
What thigh positions require a mini mat?
Chair and knee dancing
In which thigh positions is it not okay to use mini mats under the feet?
Wide second, leg lifts, waterski on profile
What are the thigh modifications for people with knee, ankle, and foot injuries?
- Toe or arch issues - lower heels, bend knees less
- Knee injury - may want to work with higher knees (less bend) and hold rather than moving. Keep heels high for calf support.
- Plantar fasciitis should use a mini mat under feet
How should you orient students for thigh in beginner classes and why?
On profile so they can watch you
In parallel and legs together thigh, what kinds of movements can you give (and not give?)
- Give one inch taps of the knees in legs together at pulse tempo or on tempo
- Give squeezes in legs together thigh (if they have mini mats or ball do it at very fast tempo)
How should the mini mat be folded in legs together thigh?
In half
Which thigh positions can have a static balance?
Parallel and legs together thigh, W2
What are the rules for giving balances in parallel/legs together thigh?
Balance with both arms up must be a static hold
When can you give rhythmic tucking in parallel and legs together thigh?
Anytime except during the first half of the first set of thigh
In which thigh positions can you circle the hips?
Legs together thigh (pulse tempo at fastest) and diamond thigh
In which positions can you swing hips side to side?
Legs together thigh (pulse tempo at fastest)
What are the safety guidelines for narrow V?
- Move in a one inch range of motion (no large range reps)
- No tucking
- No ball/mini mat
- No balancing with both arms up
All of these are designed to keep students’ knees in a safe position
What are the modifications for narrow V?
Parallel or second position thigh
What does it look like for someone in W2 thigh to be overtucked?
Shoulders rolled forward
What are the choreography guidelines for W2 thigh?
- All tempos OK for down/ups
- No alternating tucks, hip swings, or circles
What are the rules for balances in W2 thigh?
- All balances are options
- With heels up, can give an static balance
- With heels down, you can give static and moving balances. Can do prayer or extend arms up.
What are the rules for tucks in W2?
Isometric tucks at very fast
What are the rules for presses back of the knees in W2?
All tempo
What are the rules for lifting/lowering heels in W2?
- If students are working with heels down and hands off the bar and you want them to come to heels up, they need to reclaim the bar
- Lift and lower heels four to twenty times on tempo, or 8 times in two-count. Do on-tempo at fastest.
- Can be done facing in or on profile
- Alternate heel lifts can be done no faster than on-tempo.
What are the rules for two counts down and two counts up in W2?
- Raise arms during two counts down and lower arms during two counts up.
- Can be on tempo (eight 2-count reps before speeding up)
- Can be done with or without a ball
- One normal length subset
Why do people’s heels press forward in diamond thigh?
Need to shift more weight into pinky toes
What’s the difference in how diamond thigh and second position thigh work the quads and glutes?
Diamond works quads more and inner quads less than second position
Can you give balances in diamond thigh?
No - stressful for feet and knees
What are the choreographic guidelines for diamond thigh?
- Down-ups, tucks ok at all tempos, can also do outward knee presses (verbal tick: “flare”) and circles.
- Rhythmic tucking ok during any time of any subset bc pelvis doesn’t move enough to over-stretch back or inner thighs. Tell students to keep their knees still.
- Cannot shift hips side to side
What is the modification for diamond thigh for students with knee or foot issues?
Second position
What are the required stretches after thigh?
- Standing thigh stretch to stretch quads
- Lunge stretch for thigh and hip muscles
- Hamstring/stretch w/ optional split
What should students with tight hamstrings do during the hamstring stretch?
Hold onto the bar in order to maintain a straight front leg
What is the minimum amount of time students need to be in a runner’s lunge if you’re going to offer it?
15 seconds
Why is it important that the back thigh is vertical in the hamstring stretch?
Causes her to hinge at hips rather than lower back
If you do stretch at the center of the room, where should a student’s back knee be in lunge stretch?
On the mats, not behind it
What muscle is worked by the tuck in the standing thigh stretch?
The rectus femoris
What should students with inflexible hamstrings do if you do stretch at the center fo the room?
Stay at the bar
What should students do during thigh stretch if they have knee injuries and/or are overweight?
Use a strap
Which types of thigh sets should come first, second, and third?
First and second set should be neutral or flexed
Third set should be extended or neutral
In which thigh positions can you swing or circle hips?
Legs together only
What kind of hold can you give in parallel and legs together thigh?
Static only
What are the safety restrictions in second position thigh?
No alternating tucks, circles, or hip swings
Moving balances when feet are flat only
What are the safety restrictions in diamond thigh?
- No side to side hip shifts or swings
- You may give hip circles that keep hips in place
- No balances (both hands off of the bar)
- No ball
