Week 2 – Feet and Knees
LESSON SUMMARY:
In “Feet and Knees,” discover the importance of maintaining proper foot and knee alignment to achieve balance and flexibility. This video guides you through exercises to prevent stiffness and ensures you’re grounded and ready to sing like a champion.
🎬 Day 1: Watch the Video – “Feet and Knees”
Activity: Start the week by watching your Voice 360 video lesson called “Feet and Knees.” In this video, you’ll learn why it’s important to stand with your feet shoulder-width apart and keep your knees soft and bendy – not locked! You’ll try standing stiff like a popsicle stick… and then switch to your “grounded flexible champion” stance!
🦶 Day 2: Balance Like a Pro
Activity: Let’s put that great stance to the test with some balance games!
- Stand in your “champion” stance.
- Ask someone to gently give you a tiny push from the side or front (just a little one!).
- If you’re balanced, you should stay standing strong!
- Now try it with feet close together and knees locked. Whoa—wobbly, right?
Bonus: Try doing a fun activity (like singing, tossing a soft ball, or doing silly dances) while in your flexible champion stance.
🤖 Day 3: Popsicle vs Champion Game
Activity: Today we’re turning posture into a freeze dance game!
- When music plays, dance around however you like.
- When the music stops, freeze in either:
- “Popsicle Stick” (feet together, knees stiff)
- OR “Grounded Champion” (feet apart, knees soft)
- Take turns with a partner calling out the position before the freeze!
🎶 Day 4: Feet and Knees Chant
Activity: Let’s create a fun chant to remind you how to stand tall!
What you’ll do:
Practice this chant while marching in place or tapping your knees:
Feet apart, they’re not too wide
Knees are soft, not locked inside
I stand strong, I bend with ease
I’m a champion –watch me, please!
Repeat it 3 times, then sing a line of a favorite song using your great posture.
📝 Day 5: Draw It Out
Activity: Today you’ll draw yourself standing like a grounded champion!
- On a blank page, draw two stick figures of yourself:
- One standing stiff like a popsicle stick
- One standing like a grounded flexible champion
- Label the parts: “feet apart,” “knees soft,” “balanced,” etc.
- Circle the one that feels best to sing with!
- On a blank page, draw two stick figures of yourself:
🕺 Day 6: Silly Statues Game
Activity: Let’s turn great singing posture into a freeze-and-pose challenge!
Play your favorite upbeat song and get ready to become a dancing statue!
Here’s how it works:
- Start dancing however you want—get silly!
- When the music pauses (you or a partner can control it), freeze in your Grounded Flexible Champion stance:
- Feet shoulder-width apart
- Knees soft
- Head lifted tall (use your string!)
- If you freeze in the wrong posture (like feet too close or stiff knees), do one fun “fix-it” move like a bunny hop, robot shake, or wiggle.
- Repeat and challenge yourself: how many champion freezes can you do in a row?
🏆 Day 7: Champion Challenge
Activity: Time to test your posture skills!
- Have someone film you singing a short song.
- Before you sing, get into your champion stance:
- Feet shoulder-width apart
- Knees soft
- Head lifted tall with your imaginary string
- Watch the video and check: did you stay relaxed and balanced?
Reflection question:
What helped you remember to keep your knees soft?
In this video called “Feet and Knees,” you’ll learn how to stand the right way, just like a pro!
What’s It About?
The video is all about keeping your feet and knees in the right position. This helps you stay balanced and not wobbly. You’ll learn why it’s important not to lock your knees. When you lock your knees, it can make other parts of your body stiff too, like your tummy, shoulders, or neck. And nobody wants to feel like a stiff statue when singing or moving around, right?
What Will You Learn?
- Feet Position: Stand up with your feet about the same width as your shoulders. This makes you steady.
- Knee Position: Keep your knees slightly bent so you can move easily and stay flexible.
- Try It Out: You’ll get to try standing the wrong way, with your feet too close and knees locked, to see how uncomfortable it feels.
- Be a Champion: Then, you’ll switch to the right way, becoming a “grounded flexible champion” with feet apart and knees bent.
By the end of the video, you’ll know how to stand strong and flexible, just like a champion. Get ready to have fun and learn how to move your body the best way!
Instructor: Meghan
Meghan McCall is an experienced singer-actor, who has been described by The Washington Post as having “bell-like clarity and fine control” and “a radiant full-bodied voice.”
She has performed all over the world, including performances at Carnegie Hall, the Kennedy Center, and more. In addition, her film roles have been featured on major networks such as NBC, Discovery Channel, and Lifetime.
Throughout her performing career, Meghan has helped many clients find their voice – whether for public speaking, singing on stage, or just for recreation.