1. Unit 3
By Nikia Osho

2. 10 Dance Jobs Dance Teacher Choreographer (professional)
Back up dancer
Dance Instructor
Belly dancer
Pole dancer
Ballroom dancer
Entertainment dancer (circus)
Dance advertiser
Ballet Dancer
Dance teacher – In order to succeed in becoming a dance teacher, you would need to: complete a teacher education programme, join NDTA ‘’National Dance Teachers Association’’ which will give you access to training, developing and teaching resources, you’ll need a degree in education and state teacher certification if you wish to teach in public schools, and you would also need to have years’ experience in different styles of dancing (street, ballet, jazz etc) from a young age roughly between 5 – 15 years of age.
Ballet Dancer – Majority of people start their ballet training from ages 5 – 8, training allows new dancers to develop flexibility, mobility and strength. It would be useful if you attended a summer dance program or complete a dance internship also, you would often need to work out and stretch (4 – 5 times a week) by doing this it would increase your flexibility skills.
Pole Dancer – Train 5 days per week (maximum), the goal is to improve your upper body strength and core strength In order to be able to hold yourself up on the pole properly and decrease the risk of you causing any serious injuries.

3. Warm up plan Warm up plan before a dance workshop:
A warm up should be aimed at reducing muscle stiffness.
A warm up should consist of:
5 to 10 minutes of jogging to increase body temperature.
10 to 15 minutes of dynamic stretching exercises reduces muscle stiffness) e.g.
Neck mobility: tuck your chin into your chest, and then lift your chin up as far as possible.
Side bends: stand tall with good a posture, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on hips. Lift your trunk up and away from your hips and bend smoothly from one side, then the other. Repeat this 6 – 10 times with a slow rhythm.
Leg swings: Flexion/Extension stand sideways onto the wall, weight on your left leg and your right hand on the wall for balance, swing your leg forward and back. Repeat this 6 – 10 times.
lunges : standing tall both feet together (starting position), whilst keeping the back straight lunge forward with the right leg approx. to 1 to ½ metre, the right thigh should be parallel with the ground and the right lower leg vertical, switch over and repeat with the left leg. Repeat 6 – 10 times on each leg.
Warms up are important because it gets you mentally focused on the training or competition, warms up and relaxes muscles, increases blood flow through the body and allows the heart rate to get to a workable rate for beginning exercise.

4. Cool down plan Cool down should consist of:
5 to 10 minutes of walking/jogging decreases body temperature and removes waste products from the working muscles.
5 to 10 minutes of ‘’Static Stretching Exercises’’ e.g.
Shoulder stretch: stand tall, feet slightly wider than shoulder width-apart, knees should be slightly bent. Place your right arm, parallel with the ground across the front of your chest. Bend the left arm up and use the left forearm to ease the right arm closer to your chest. Repeat this with the other shoulder.
Groin stretch: Sit with a tall posture. Ease both your feet up towards your body and place the soles of your feet together, allow your knees to come up and out to the side. Rest your hands on your lower legs or ankles ease both knees to the ground. You will feel the stretch along the inside of your thigh and groin.
Iliotibial Band Stretch: Sit tall with your legs straight out in front of you. Bend the right knee and place the right foot on the ground to the left side of the left knee. Turn your shoulders so you are facing your right. Use your left arm against your right knee to help ease you round. Use your right arm on the floor for support (if needed). You will feel the stretch along the left side of your spine and in the muscles around your right hip.
Cool downs are important because it allows the heart rate to go back to its resting heart rate, reduces fainting or dizziness, reduces delayed-onset muscle soreness and it allows your body to go back to normal state. 

5. Flexibility plan Monday Tuesday Wednesday Thursday (warm up)
Lunges (repeat twice on each leg)
Squat jumps (x10)
Stretch down and touch toes for 30secs (x2)
Upward dog (hold for 1min)
Go onto the knees, sit on knees and stretch over with straight arms (1min)
Sideways lunges (repeat twice on each leg)
Balancing on your toes for 30secs
Neck stretches side to side (x2)
(cool down)

6. alignment
Having the correct alignment is important because it prevents the dancer for injuring him/herself. In order to achieve having the correct alignment you must place your body (bones and muscles) in a way that they are physiologically correct.
When doing this stretch it is important to stand straight, not to bend your back also
keep the front leg straight and bend
the back leg.

7. Upward dog – press into
the hands to bring body
up, take your ears away from
your shoulders, bring your
head all the way back and
push tops of feet firmly into the floor.
A good natural posture – imagine
there is someone pulling a string from
the top of your head, your chin must
be level with the floor, body weight is
balanced and you’re looking straight
ahead of you at all times.