Form: do elastic exercise with legs; Cheating and jumping.

Direction: there is a forward bounce; 45 degrees left and right; Jump left and right.

Technical points: Knees and ankles naturally flex and stretch.

Ladder class

The intensity of stepping action is low, and at least one foot needs to keep in touch with the ground during the action. Common steps are as follows:

Step forward

Type: step on tiptoe; Footsteps off the ground; Stride with high feet.

Form: in-situ stepping; Moving step and rotating step.

Direction: there are four steps: front, back, left and right.

Technical points: When landing, toe-to-toe transition and follow the ground. When you bend your knees, your hips are slightly retracted and your arms naturally swing back and forth.

Go with the ball.

Category: one kind.

Form: one kind.

Direction: front, back, oblique and arc.

Technical point: basically keep synchronization.

"V" step "V" step

Type: there are positive "V" steps; Back "v"

Form: There are positive "V" steps and inverted "V" steps with translation, rotation and small jump.

Direction: There are positive and inverted V-shaped steps on the left and right legs.

Technical key points: When one foot is stepped out, the other foot is stepped into a flat line, the distance between the two feet is slightly wider than the shoulder, and the knee naturally bends, and then it is retracted in turn.

Chacha step (sailor step)

Category: one kind.

Form: There are exact steps of translation and rotation.

Direction: only forward, backward and sideways.

Technical points: Take 3 quick steps at the rhythm of 2 beats.

The common steps of step-by-step touch are as follows:

Diandi

Type: toe point; Heel point.

Form: in situ; Moving point and turning point.

Direction: toes point to acupoints in the front, side, back and oblique directions; Heel forward and lean to the side.

Technical points: be flexible when placing, and keep your legs straight naturally.

Shift the center of gravity (after half squat)

Type: shift the center of gravity with one leg and two legs.

Form: the original center of gravity is offset; Move the center of gravity; Center of gravity of rotation; Jump to shift the center of gravity.

Direction: The center of gravity moves forward, backward, left and right.

Technical points: When the body's center of gravity moves from one end to the other, it must pass between the legs.

3. 1.2.3 Step touch

Type: both legs bend at the same time, always bend, step by step.

Form: in-situ synchronization; The pace of movement (the word "zhi"); Synchronization of steering.

Direction: there are four steps: front, back, left and right.

Technical points: when one foot is combined with the other, the center of gravity should move with it, and the knees naturally flex and stretch.

Step grapes are still too touching.

Category: one kind.

Form: Cross step with translation; Turn sideways; Small jump and stride.

Direction: there are cross steps forward, backward and sideways.

Technical points: When one foot takes off, the other foot straddles in front or behind, and the center of gravity moves with it.

forward lunge

Type: static lunge; Dynamic lunge.

Form: lunge movement; Use left and right lunges to shift the center of gravity; A moving lunge; Spin sprint; Jump lunge.

Direction: lunge; Retreat lunge; Stretch lunges to the side.

Technical points: one leg is bent, the toes are perpendicular to the knees, the other leg is straight, and the center of gravity falls between the legs. Because there are many forms of lunge, the practice is different.

Half squat skurt

Type: calf and squat scrurt downward and upward; ; Squat your thighs, skurt side.

Form: once on one side; Two skulls to the side twice; improve

Direction: to the side (left and right).

Technical points: When squatting, stand up.

Leg-sucking knee lift or knee lift

Category: one kind.

Form: in-situ leg-sucking jump; Move your legs and jump. Jump your legs.

Direction: sideways, sucking legs and jumping forward.

Technical points: the thighs are forcibly lifted and the calves naturally droop.

Kick, kick and jump.

Category: one kind.

Form: kick and jump in place; Move kick and jump, turn kick and jump.

Direction: jump forward, jump sideways and jump backward, kick and jump.

Technical point: After the thigh is raised to a certain angle, the calf naturally bounces straight.

Jumping jack

Type: Shuang Sheng double jump (twice opening and closing, continuous opening and closing); There are single and double jumps.

Form: In-situ opening and closing jump; Moving opening and closing jumps and rotating opening and closing jumps.

Direction: jump forward.

Technical points: when the legs are separated, the feet naturally spread out and the knee joint bends along the toe direction; When jumping to the ground, pay attention to bending your knees to cushion.

Kick, kick

Type: spring kick with bounce; Regular straight kick.

Form: kick and jump in place; Move (bounce) kick jump body, single somersault kick jump.

Direction: forward, sideways, oblique kick and jump.

Technical points: when kicking, you must accelerate your efforts; Stand up; Try to keep your upper body still.

Kick and run back, jog

Category: one kind.

Form: kick and jump after standing in place; Kick after moving; Turn around and kick and jump.

Direction: kick back and jump back.

Technical points: Hips and knees are in a line or lifted backward, and calves are stacked on thighs as much as possible.

Point jump

Category: one kind.

Form: there are in-situ jumping points; Moving point jump; A little jump.

Direction: Jump sideways, forward and backward.

Technical point: when touching the ground, the body's center of gravity is on one leg.

Swing leg jump

Category: one kind.

Form: swinging legs and jumping in place; Swing legs and swing legs.

Direction: Side swing with legs, front swing and back swing.

Technical points: when swinging legs, the upper body leans forward or backward or sideways.

Parallel jump

Category: one kind.

Form: moving parallel jump; Spin and jump.

Direction: there are forward and backward jumps.

Technical points: one leg steps out of the ground, the other leg is combined, and the body center of gravity follows.