Here is a classic Dalcroze “Inhibition” game. Step and gesture or lightly clap simultaneously. At “feet” stop the feet. When you hear “feet” again, start the feet. Likewise with the signal “hands”. You might try improvising this without the recording at first, calling your own starts and stops. You can simply move the beat, or you can experiment with combinations of durations and patterns. On the recording, I take the mover through different combinations of the beat (the basic pulse), multiples of the beat (durations longer than one beat) and divisions of the beat (durations shorter than the beat). You can: simply aim to start and stop the feet and hands at the right time; aim to match the durations you hear from the piano; improvise your own rhythm patterns but let either feet or hands to match the music; start and stop the feet at the right time, but completely improvise the rhythm of your movement.
For good movement, use the longer durations to keep your weight moving through space (i.e. not just putting a foot down at the beginning of the note and stopping). Make full use of the space above, behind, to the sides, etc. for your upper body (i.e. keep the hands moving through each phrase).
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