Introduction to Week 1 Acro
For Week #1 in our Beginner Acro Dance Syllabus, we are introducing basic acro concepts and definitions that will serve as foundations for the entire year. This curriculum is geared towards students ages 5-8 years old. Each lesson will explore 1-2 new skills, while still building on the tricks and technique learned in prior weeks. I specifically chose the first skill focus to be heel stretches and cobras because they can work towards building the necessary flexibility and strength needed to be a strong acrobatic dancer.
I always like to start the year off by defining and explaining acrobatics in terms the kids can retain and understand. Acrobatics is a combination of strength, flexibility, and control. It’s three simple words, and I repeat it several times throughout the beginning of the year, to a point where I can ask my class “What is acro?” and they can confidently respond with those three words. It helps them slowly, and subliminally, learn the pillars of strong acrobatic dance.
Before I get into the lesson, a few important notes for acro teachers:
- Safety First.
- Absolutely no hand stands, cartwheels, standing back bends, etc., until several weeks into the course.
- Each new acro skill should be taught with a heavy spot and soft mat / landing area.
- If you do not have access to a mat, here are some other options:
- When I worked at a dance studio that was connected to a gymnasium I would take my acro students over to the gym section to work on hand stands / bridges on the soft tumbling floor.
- Adapt your curriculum to focus more on flexibility and contortion rather than incorporating tumbling tricks (like cartwheels)
- Deep stretch every class
- Stretching wrists and shoulders is super important!
- Goal is to have right or left split by the end of the year. How do you accomplish that?
- Deep lunges, squats, and hip flexor stretches
- Heel Stretches and other hamstring exercises / stretches
- Conditioning (more on that below!)
- Embed conditioning throughout the lesson
- At this age, a lot of kids are very flexible, which is great, but they lack the necessary strength (shoulders!) for many acro moves.
- Instead of making conditioning a ~special~ section at the end of class, try incorporating it in between passes or activities.
- If you’re working on tricks one at a time, have the kids do 5 pushups or 10 situps while waiting their turn.
- Inchworm crawls are great for acro and the kids don’t hate them! Walk out to plank, push up, and walk feet back in.
- Other exercises: mountain climbers, planks, lemon squeezes, burpees, shoulder taps, scissor kicks.
Teaching Heel Stretches
Before starting heel stretches, make sure the class has done a deep stretch of their entire body, especially hamstrings and hips.
I start teaching these by having the students do heel stretches sitting on the floor, from a butterfly position. This teaches them how to keep both hips on the floor (not lifting or tilting to the side), and how to grab their foot. I teach grabbing from the inside of the foot, cupping the bottom of the heel. I teach this foot hold because it helps them maintain squared hips and pointed feet.
Try these floor heel stretches on the right and left side, then try doing both legs at a time!
From there, progress to the barre (if you have one).
Break down the heel stretch into a sequence of 3 steps (starting in 6th position parallel):
- Tendu to second, arms in a “T” (Holding the barre with left hand)
- Bend working leg and bring foot up to hip-level and grab the bottom of the heel
- Extend to the side until fully straight. Keep hips tucked under
- Look at where their knee is facing. Ideally it should be turned out so the back of the knee is visible in the heel stretch.
Try the left side at the barre. The point of using the barre at first is so they can focus on the placement and technique of the heel stretch, without having to worry about balancing. The balancing aspect will come with time as they build stronger cores and continue to work on these!
Beginner Acro Lesson Plan #1 PDF
| Activity | Description | Notes |
| Cardio warmup | Jumping jacks 4 x 8 counts | Use an upbeat and energetic song to get the class excited to dance! |
| Run in place 4 x 8 counts | ||
| High knees 2 x 8 counts | ||
| 8 Push-Ups | ||
| Stretch | Butterfly, stretch forward 2×8 counts | |
| Straddle, reach right left and center 2×8 counts each | ||
| Pike stretch, pointing and flex toes | ||
| Alternate pointing and flexing one foot at a time, roll ankle in circle one at time | ||
| Cobra stretch, stretch feet towards head | ||
| Child’s Pose | ||
| IMPORTANT: stretch wrists/shoulders | ||
| Leg extensions on the floor | Starting in butterfly, grab the inside of your right foot | Make sure they don’t lift their hips off the ground |
| Extend to the side, hold for 8 counts | ||
| Repeat with left side | ||
| Repeat with both legs | ||
| Floor Battements (different from leg extensions, more like a tilt on the ground, leaning on their elbow) | Start in butterfly, lean to left elbow & grab inside of right foot (cupping the heel) | Watch how they grab their feet! Many kids try to grab from the back, causing them to lift and twist their hips |
| Extend to the side, hold for 8 counts | ||
| Repeat with left side | ||
| Cobra Pose W/ Variations | Try cobra pose, bending knees and bringing toes to head | |
| Practice switching legs with pointed toes | ||
| Bring feet down and straigthen knees, then try releasing 1 hand and still holding the cobra pose. | ||
| Switch and try the other arm | ||
| End with child’s pose stretch | ||
| Heel stretch (at the barre) | Hold the barre with one hand | Watch how they grab their feet! Many kids try to grab from the back, causing them to lift and twist their hips |
| Tendu, bring foot up to arm | ||
| Extend to heel stretch | ||
| Repeat with left side | ||
| Forward Rolls | Start by demonstrating and explainaing how to tuck in your head when you roll!!! See full explanation above | Super important that they are tucking their heads to prevent injury. I tell my kids to think there is super glue sticking your chin to your chest |
| Stand with feet together, hands over your head | ||
| Bend and roll forward, tucking your head | ||
| Land with feet in front and try to stand up in between rolls | ||
| Straight Leg Straddle rolls | Start in straddle with straight legs | Builds excellent core strength |
| Forward roll in the straddle | ||
| Land on the mat in a straddle, work on trying to push to another consecutive roll |
Stay tuned for Lesson Plan #2 – Focused on half handstands and bridges!
