16.03.2026
Simple exercise for coordination, sensing the body, balance, sense of rhythm, transitions.
Level 1 "basic"
Move always with the music (the steady tone playes the eights, i.e. double as the speed of the actual measure, which is in 4). Count inwardly (or loud) 1, 2, 3, 4 (each count gets two played tones).
Legs
- right foot moves forwards (as if to make a step) and remains liftet in front of the body (normal step width), foot relaxed
- lift foot a little bit up
- relax foot
- put leg/foot back to start position
- the same with left leg/foot
Alternate legs always each measure.
Arms
- a: right forward on 1 to the horizontal, down on 3, then left arm the same
- b: right arm moves up/down on 2 & 4, left arm the same
- practice first a, then b
- a+b: practice a and b alternating (both arms doing a, then b...)
- a+b: next time start the whole sequence with the left arm
- continue
You may explore different speeds of the arm transition - quick movements till continuous movement.
Practice with full awareness of the clear and regular transitions of the arms and legs. Use the three different musics (different speed).
Level 2 "medium"
Practice level 1.
- extend the arm pattern, practice separately
- moving (up/dpwn) on 1+2, 1+3, 1+4, 2+3, 2+4, 3+4
- then move according to this sequence, both arms the same, once (ri 1+2, le 1+2, ri 1+3, le 1+3, ri 1+4...)
- after a full sequence, start with the other arm, continue
Level 3 "advanced"
Practice level 1 and 2.
- move arms in 3 counts: r up on 1, hold on 2, down on 3, then immediately start left arm up, hold, down
- continue alternative arms