Coach Bible · Chapter 12 · Lyrical Coaching

Posture & Alignment

Posture and alignment organise the athlete’s body so movement can remain safe, controlled and expressive. Effective alignment is adaptable rather than rigid, allowing the dancer to change level, direction and shape while maintaining purposeful joint relationships.

Lyrical Technique Alignment Posture Joint Control Balance Safe Movement

Start At Feet & Base

Organise Knees, Pelvis & Spine

Maintain Active Control

Next Guide Breath & Continuity

Alignment should support movement, not remove it. Avoid asking athletes to remain permanently rigid or “perfectly straight”. Good alignment keeps joints organised while still allowing natural movement through the feet, knees, hips, spine and shoulders.

Coaching Principle

Organise the Body Around the Task

Alignment is the relationship between body parts during movement.

The correct organisation depends on the skill, direction, level, base of support and intended movement quality.

Coaches should observe the complete chain rather than correcting only the body part where the problem appears.

For example, a collapsing torso may begin with poor foot pressure, knee alignment or an incomplete weight transfer.

Alignment Chain

Check the Body From the Floor Up

Foundation

Feet & Ankles

Check foot pressure, arch control, turnout source and whether the whole foot can support the intended movement.

Support

Knees & Hips

Knees should track consistently with the feet while the pelvis remains controlled rather than gripping or collapsing.

Centre

Pelvis & Spine

The spine remains organised around the task while allowing controlled flexion, extension, rotation and lateral movement.

Upper Body

Shoulders, Head & Arms

The upper body connects to the torso without lifted shoulders, compressed neck placement or disconnected arm pathways.

Coach Comparison

Organised Alignment vs Forced Posture

✓ Organised Alignment

Feet provide a stable and active base.
Knees track consistently with the toes.
The pelvis responds appropriately to the movement.
The spine remains controlled but mobile.
Shoulders stay connected and relaxed.
The head continues the line of the spine.
Breathing remains natural.
The athlete can move freely from the position.

✕ Forced Posture

Feet grip or roll excessively.
Knees collapse inward or lock backward.
The pelvis is permanently tucked or arched.
The torso becomes rigid.
Shoulders are pulled down with excessive tension.
The chin is lifted to create the appearance of posture.
The athlete holds their breath.
Movement quality becomes restricted.

Observation Sequence

The Alignment Check

1 Base Foot pressure

2 Track Knee direction

3 Centre Pelvis control

4 Stack Spinal organisation

5 Release Shoulder tension

6 Retest Apply in motion

Practical Diagnosis

Common Alignment Problems

What You See	Possible Cause	Coach Check	Recommended Correction
Knee collapses inward during a plié	Foot pressure, hip control or forced turnout	Check the foot, knee and hip together.	Reduce the range and rebuild controlled tracking.
Lower back arches excessively	Limited pelvic or trunk control	Does the ribcage lift away from the pelvis?	Restore stacked ribs and pelvis before adding range.
Shoulders lift during arm movement	Neck tension or poor shoulder-blade control	Can the arms move with a relaxed neck?	Reduce the arm range and reconnect to the back.
Athlete leans during a balance	The centre is not over the supporting foot	Check foot pressure and pelvis position.	Reposition the base before correcting the torso.
Posture looks rigid and unnatural	The athlete is overapplying corrections	Can they breathe and move from the position?	Use active length rather than muscular gripping.
Alignment changes at performance speed	Control is not yet automatic	Compare slow, marked and full-speed versions.	Increase tempo only while alignment remains stable.