How to bounce dance tutorial

How to Do Bounce Dancing

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If you want to do aerobics to a beat, bounce dance gets your heart thumping as your legs pump to the music. One style of bounce dance originated in the Deep South in New Orleans in the 1980s. The main feature of this dance is wide-set feet with balance on the toes, knees bent and turned in and out rapidly to the hip-hop or rap beat. Freestyle arms and interspersed kicks and hops make up this individualistic dance. The ghetto bounce is somewhat less energetic, but does move in double time to club-style music. For beginners, or non-dancers, start with a regular bounce move and improvise as the spirit moves you. The high-energy expenditure of this dance provides an aerobic workout that burns 74 calories in 10 minutes for a 120-pound person, and up to 110 calories in 10 minutes for a 180-pound person.

Step 1

Warm up for five to 10 minutes before bounce dancing. Do stretches, such as shoulder rolls, leg stretches and head rotations. Clap rapidly to the music to increase your heart rate and prepare your body for more strenuous exercise.

Step 2

Stand with your feet approximately shoulder-width apart. For a regular bounce move, feet should be a comfortable distance apart. A New Orleans-style bounce move requires feet greater than shoulder-width apart so knees can bounce in toward each other.

Step 3

Drop your body to the beat, bending at the knee. For a regular bounce, make a deep drop that allows your knees to go slightly beyond your toes. A double-time hip-hop bounce is shallower, allowing two bounces per beat.

Step 4

Rise slower than you drop when doing a regular bounce. The count goes "one and two and," with the drop on "one" and the rise on "and two and." The ghetto bounce drop-and-rise is different, with each move made on a half beat. Drop on "one" and rise on "and."

Step 5

Move your arms to the beat, using strokes of your choice. Bend at your elbows and allow your arms to swing back and forth to the rhythm or make deliberate reaches and stretches as you bounce. Add swim arms for variation, making freestyle-swim strokes in the air.

Step 6

Cool down by walking or stretching. Allow yourself five to 10 minutes of gentle movements while your heart rate comes back to normal.


  • The New York Times: Dance Lessons from Bounce Music's Audacious Star
  • YouTube: Hip Hop Club Dance Moves for Men "Ghetto Bounce" Dance
  • ACE GetFit: Calorie Burners That Turn Up the Heat


  • American Alliance for Health, Physical Education, Recreation and Dance: Beyonces Bounce Steps


  • Wear comfortable, loose clothing for bounce dancing. An informal-style dance, bounce dancing is generally performed in casual sportswear or street clothes.


  • Consult your physician before starting any type of new physical activity. Bounce dancing is based upon bouncing from the knees, which might not be advised for some people with knee problems.

Writer Bio

For Judy Kilpatrick, gardening is the best mental health therapy of all. Combining her interests in both of these fields, Kilpatrick is a professional flower grower and a practicing, licensed mental health therapist. A graduate of East Carolina University, Kilpatrick writes for national and regional publications.

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Visage/Stockbyte/Getty Images


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How to Do a ghetto bounce dance move « Hip Hop :: WonderHowTo

Check out this instructional dance video to learn how to do a ghetto bounce dance move. Dance this one a bit cocky or else it won't work as well. Chihoe "Groove" Szeto teaches you popular, fun dance moves step by step in these tutorial videos. Remember to drop and practice your ghetto bounce with this tutorial video.

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How to learn to dance shuffle - Lifehacker

December 15, 2019 Likbez Sports and fitness

Master the basic moves, then improvise and have fun.

Iya Zorina

Author of Lifehacker, athlete, CCM

This dance style includes a lot of freedom and improvisation. That is why he is so good. You can master the basic movements in a couple of hours, and then endlessly complicate them and combine them with each other, create your own combinations and spy on others. nine0003

Dance in sneakers, socks or barefoot, in any outfit, anywhere.

Master the basic movements of the shuffle

In this style, you do all the basic movements with your feet, the hands most often move freely - according to the heart.

Running man

This is the most basic and essential shuffle movement. You can do it in three different ways.

Full foot

The movement begins by bending your knee and lifting one leg. Next, you need to simultaneously put both legs - supporting and raised - at a distance of one step from each other. nine0003

The raised leg is placed forward on a full foot, the standing one behind slips back on the ball of the foot and remains on it - the heel is not placed on the floor. The weight is evenly distributed between the two legs.

After that, it remains to return to the starting position. To do this, the front leg slides back, and at the same time, the back leg is pulled up. You find yourself in the starting position and repeat the cycle. The movement itself is soft and springy: do not stick into the floor, keep your legs relaxed. nine0003


This is a lighter and faster running man look that may be needed for some combinations. Here you put your foot not on the whole foot, but on the heel. At the same time, the one standing behind remains on the toe.

On pads

In this variation, the foot is placed forward on the pad. At the same time, the one standing behind also remains on the ball of the foot, and the body leans slightly back.


In this movement, one foot constantly makes a “herringbone” - turns the heel in and out - and the second touches the floor and immediately rises back. nine0003

When the heel of the skating leg turns inward, the toe of the other leg touches the floor; when outward, the other leg rises, turning the knee inward.

It turns out two positions: closed - when the legs are wrapped with the knees inward, and one leg is raised, and open - when the legs are turned out with the knees outward, and the toe touches the floor. Practice doing the T‑step in both directions: slowly at first, then with acceleration.


You jump on one foot, and the other touches the floor in different places: on the side of the supporting leg, across, behind - anywhere you want. You can put your foot on the toe or on the heel - the latter is called a kick. The supporting leg can simply rise low or perform a T-step - move the heel out and in. nine0003


To begin, you turn your knees and toes inward and lift one leg. Then turn your toes and knees outward, and put your raised leg forward crosswise. Repeat the same with the other leg.

All movement occurs on the balls of the feet, the heels do not fall to the floor. You can move both forward and backward.


First, with a jump, you put your feet crosswise with your toes out, then you also spread your legs to the sides with a jump. nine0003


One leg is straight, stands on the whole foot, the other is with a bent knee on the pad. Leaning on the pad, you slip the foot of a straight leg back, as if wiping the sole on the floor.

Immediately after the slip, you turn around. In the turn, the straight leg bends and goes to the pad, and the one that was on the pad, on the contrary, turns on the heel. After that, it remains only to change legs and move in the same way in the other direction.


From the starting position - standing with a raised leg, as in Running man - you turn your hips to the side with a jump and put your legs crosswise.

The front foot is on the heel, the back foot is on the ball. Then you jump back to the starting position and do the same on the other side.


From the starting position, you turn your hips to the side with a jump and spread your legs a step apart from each other. The standing foot in front is placed on the heel, the standing one behind remains on the pillow. Then, with a jump, you collect your legs and do the same on the other side. nine0003

Try other variations of the basic shuffle movements

You can perform basic movements in different directions: forward and backward, turning around. This will give you more freedom to improvise.

Variations Running man

Do several times in place and then turn around. You can also try walking this way to the side. Each time, the leg will need to be placed slightly crossed in order to slowly move to the side.

Variations T‑step

You can lower your foot on the toe, on the whole foot, touch the floor to the side of the supporting leg or forward and behind it.

You can also keep the other leg on the floor at all - leave it on the toe and turn the knee in and out.

Variations Diamond

Here one more element is added to the movement – ​​the heel strike. In the starting position, you wrap the toes of the feet and knees inward, and then jump on the heels, turning the socks to the sides.

From this position, without jumping, you turn your toes and knees inward, cross your legs with a jump, turning your feet with your toes outward, and then return to the starting position. nine0003

Charleston Variations

After three turns of the Charleston, turn both toes in one direction and then in the other. At the end, you can turn the knee to the side.

Combine familiar shuffle moves

While you lack the skills to move freely and come up with something of your own, learn a few combinations. They contain interesting movements that will replenish your dance vocabulary.

Combination 1

This is a simple combination of two basic movements - Running man and T-step. First take five Running man steps, then four T-steps to the side and repeat the same in the opposite direction. nine0057

Combination 2

Another combination of two basic movements. Here you do three Running mans, then one T‑step with a rear foot touch, and two kicks with a front heel touch. The same on the other side.

Combination 3

There are no standard steps here, but there are already familiar Sidekick and transition from heels to toes.

Learn more difficult combinations

We will add some videos with good combinations.

1. Cool video for beginners: movements are repeated in slow motion to make it easier to dance to the music. nine0003

2. And here the combination is analyzed step by step in slow motion, dividing it into three parts. Very comfortably. Look for more on this channel, there are several such analyzes.

3. No slowdown here, just a great combination. But you already know almost all the movements, so you can figure it out. If something is not clear, watch the video at a speed of 0.25.

Pick the music and improvise

You probably have a favorite song to shuffle to. Include them and start with basic movements: just do the Running man and periodically add different elements when you want. Move in different directions, relax and have fun. nine0003

If you don't have favorite tracks, try our selection.

I must say that the shuffle is an amazing cardio workout. In just a couple of tracks, you will be out of breath and sweat, like after a run, but you will feel absolutely happy!

What's more, if you have to force yourself to keep going while running, shuffle requires you to have the willpower to stop and not dance. As a bonus - a short video from a beginner after a couple of hours of practice. nine0003

Shuffle is cool!

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Health lesson for grade 2 students on the topic: Jumping in everyday life | Educational and methodological material on healthy lifestyle (grade 2):

Health lesson for Grade 2 students

Jumping in everyday life

Objectives of the lesson:

To develop interest in the history of the jump and the results of jumpers in the history of the Olympics.

Education of hard work, perseverance, desire and the need for physical activity.

Course of the lesson

I. Motivational block

1. Conversation with students.

Organizing and conducting a health lesson

  • Do you often jump and do you like to jump? nine0155
  • Does a person need to be able to jump and in what situations in life are jumps used?

Significance of jumps in human life.

It is very difficult to imagine a person's life without jumping. A person did and does jumps where there is an obstacle. A man is walking, in a hurry, on his way a tree - the man ran up, jumped over and shortened his path.

But on the way there is a stream - bypass it for quite a long distance. Another jump, and again the man wins.

Jumping strengthens and develops the muscles of the legs, back, arms, instills courage and determination, develops speed and agility.

You can jump long and high, from a running start or from a stop.

The ability to jump helps a person in the most unforeseen situations.

During the war years, the ability to jump sometimes saved people's lives, saved them from inevitable death.

Today, the ability to jump has become one of the most important sports of the Olympic Games.

Let's see if we can jump. nine0003

II. Main block. Performing jumps on both legs, on one leg, etc.

Children are distributed in pairs (triples)

1 station - performs jumps over the rope

2 station - plays "hopscotch"

3 station - performs a jump up

4 station - jumps like a kangaroo, holding the ball between his knees

5 station - jumps over the floor log to the left and right.

Learning the dance "letka - enka"

One or two, put on your shoes! How are you not ashamed to sleep!

Nice, sweet, funny henka Invites us to dance!

Dance movements are performed by jumping: one - jump forward; two - jump back; three, four, five, six - four jumps forward; seven - jump forward; eight - jump back; nine, ten, eleven, twelve four jumps forward.

III. Olympic alphabet. Unusual stories with ordinary jumps

In the Olympic Games, the second type of performance after running has always been jumping. nine0003

In ancient Greece, an athlete during the Olympics did not jump lightly, as now. He had stone dumbbells in his hands, it was believed that dumbbells would help the jumper maintain balance.

There were always musicians near the jumping pit playing the flute. It was believed that it was easier for an athlete to set records in jumps. Some historical information says that there was a famous jumper in Greece, File, who jumped more than 16 meters.

Such a jump is quite difficult to imagine, but it is written in ancient manuscripts. We can only marvel at the strength and agility of the jumpers of the ancient world. nine0003

At the 1932 Olympic Games in America, American jumper Babe Didrikson became famous. At this Olympics, she scored more points than any of the teams. Babe performed at the Olympics in eight events of the Olympic Games program, set two world and Olympic records, became the Olympic champion in the high jump and brought the American team to first place.

Learn more