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    The Ultimate Guide to Splits and Kicks
    The Ultimate Guide to Splits and Kicks
    The Ultimate Guide to Splits and Kicks
    Ebook63 pages17 minutes

    The Ultimate Guide to Splits and Kicks

    By Summer Adoue-Johansen

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    About this ebook

    Want to improve your splits, high kicks, toe touch jumps, and more? Then you need The Ultimate Guide to Splits & Kicks! Summer Adoue-Johansen gives you all the best tips learned from her years as a Texas A&M Aggie Dancer, American Dance/Drill Team School staff member, dance judge, award-winning dancer, and high school cheer team coach to help you...

    • improve your flexibility for great splits

    • develop greater stamina and strength for better high kicks, toe touches and leaps

    • prevent injuries by learning how to warm-up properly before any workout or training session

    • increase the strength in your core for better posture and stability while dancing and cheering

    • and much, much more!

    NOTE: This information is exerpted from The Ultimate Guide to Dance Team Tryout Secrets by the same author. The Ultimate Guide to Splits and Kicks is intended for cheerleaders and dancers who don't need tryout advice and just want to improve their splits and kicks. If you also need tryout advice, please consider The Ultimate Guide to Dance Team Tryout Secrets instead.

    LanguageEnglish
    PublisherNetherfield House Press
    Release dateOct 5, 2012
    ISBN9781935649007
    The Ultimate Guide to Splits and Kicks
    Author

    Summer Adoue-Johansen

    Summer Adoue-Johansen's involvement in dance has spanned over 20 years and includes training in jazz, ballet, tap, and hip hop. Before beginning her career in dance and drill team, Mrs. Adoue-Johansen was involved in cheerleading from 1990-1992 in her hometown of Waxahachie , Texas , and was selected as a UCA All-Star Cheerleader. After the experience gained from cheerleading, she turned to drill team and became a member of the Waxahachie H.S. Cherokee Charmers from 1992-1994, for which she also served as a Senior Lieutenant. During her time as a Cherokee Charmer, Mrs. Adoue-Johansen received numerous awards including All-American, Dance Company, Kick Company, Outstanding Girl, and was also a finalist for Miss American High Kick. Mrs. Adoue-Johansen continued her passion for dance and drill team as a member of the Texas Aggie Dance Team at Texas A&M University in 1996, where she also completed her degree in political science with a minor in business administration. In 1994, Mrs. Adoue-Johansen joined the staff of American Dance/Drill Team School and has taught and choreographed for numerous high schools and junior teams throughout the country. She currently serves as a camp manager and a head instructor for American Dance/Drill Team School â summer camps and has enjoyed guiding dance teams to reach their full potential. Since 1996, Mrs. Adoue-Johansen has served as an adjudicator at dance competitions on both the state and national level. She has judged countless dance team auditions for high school and junior teams and has helped many dancers prepare for auditions. Mrs. Adoue-Johansen is also a certified fitness instructor through The Cooper Institute in Dallas, Texas, and enjoys dancing to keep healthy and stay in shape. In addition to her love for dance, Mrs. Adoue-Johansen enjoys creating company websites and manages the extensive site for American Dance/Drill Team School. She currently lives in Houston with her husband Espen and continues to train at local dance studios to update her technique and skills. She truly believes in the benefits of team sports and credits much of her own success to her involvement with dance teams. She is also Head Coach for a cheerleading program in Houston, Texas, which won back-to-back National Championships with American Cheer Power Texas State Championship three years in a row, where they also received the prestigious high-point award for the highest ranking cheer program. Her team has also been highlighted in numerous articles in several Houston publications for their quick rise to excellence and perfection.

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      Book preview

      The Ultimate Guide to Splits and Kicks - Summer Adoue-Johansen

      The Ultimate Guide to Splits and Kicks

      2nd Edition

      Summer Adoue-Johansen

      Netherfield House Press

      Copyright © 2003-2012 by Summer Adoue-Johansen

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      Netherfield House Press

      www.NetherfieldHousePress.com

      Smashwords Edition

      ISBN 978-1-935649-00-7

      Library of Congress subject headings:

      Cheerleading

      Dance -- Auditions -- United States

      Dance -- Juvenile literature

      Dance teams -- Juvenile literature

      Dance

      Book cover, editing and design: Melissa Darnell

      Creative Commons 2.0 Photo Credits:

      Cover and pg. 56 photos courtesy of Tulane Public Relations@Flickr

      Pg. 2 photo courtesy of lu_lu@Flickr

      Pg. 8 photo courtesy of familymwr@Flickr

      Pg. 56 (right) photo courtesy of JMRosenfeld@Flickr

      All other photos courtesy of Savannah McMillan

      Table of Contents

      Chapter 1: Getting Into Shape

      Exercise Options

      Getting Started Right

      Hydration

      Staying Safe

      Chapter 2: Sample Cardio Program

      Strength Training

      Form and Function

      Chapter 3: Working the Abs

      Abdominal Stretch

      Regular Abdominal Crunches

      Lying Side Bends

      The Lift

      The Squeeze

      Planks

      Chapter 4: Becoming Flexible

      The Stretches

      Toe Touch Drill #1

      Toe Touch Drill #2

      Toe Touch Drill #3

      Sitting High Kick Drill

      Front Splits

      Center Splits

      Chapter 5: Kicks

      The Basic Kick

      Step Kicks

      About the Author

      CHAPTER

      1

      Getting Into Shape

      When you decide that you are going to audition for a cheer or dance team, there are several things you need to do. First of all, prepare yourself physically for the tryouts. If you have not been dancing or exercising on a regular basis, it is important to begin several months in advance

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