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Making strength training part of your athletic regime doesn’t have to be difficult. Engage core, then explode out of lunge, straightening right knee up as you throw ball across body to wall. Your routine doesn’t have to be long or intense – you just have to get your body moving. 5 effective moves for your abs, glutes, and spine. Begin in your parallel squat position, jump up with the legs in parallel and return to the squat position to finish. The dancers that I work with at my studio and online work diligently to balance their upper body strength with the rest of their ballet skills. A balance between muscular strength and flexibility needs to be understood and encouraged in the dance world to ensure that dancers are properly trained to promote health and career longevity. “The biggest key to this movement is trying to stay tall throughout, keeping hips parallel to the ground so you create a straight line from head to toe,” says Maxwell. At Ballet Strength, we love that they chose to reveal dancers behind the scenes in the gym strength training. Basic Jump Squat – The first plyometric exercise that you should start with is a basic jump squat, as pictured above. Perform 3 sets of 12 repetitions. Ball Crunches- On a balance ball, perform 3 sets of 15-20 repetitions being careful not to pull on the neck. (see below) Tight IT bands in dancers is very common and can cause hip and knee pain as well as injuries. I go over multiple exercises that will improve your port de bras, just like the pec fly exercise above. I suggest 10-15 roll-ups at a time and don’t rush through it – go nice and slow focusing on rolling through the spine. “The split stance in this move helps promote hip stability,” says Maxwell. What does this mean in simple terms? It means that it directly targets the muscles that you use to keep those elbows lifted and shoulders down when holding your arms in first position. What does this mean in dancer terms? Any good ballet cross training program will include deadlifts such as our Sensationally Strong Jumps Program or the Power Pirouettes DVD. At Ray Rose, we’re dedicated to supporting a strong, healthy dance community, and we’d love to hear your own advice, tips, and ideas on how to improve physical strength. How about your jumps? If you are a dancer who is looking to improve your jumps and stamina, plyometric training could be right up your alley. This article was originally published on www.balletstrength.com, Posted on December 24, 2014 | Squats- You need to master a basic squat before trying a plyometric exercises which will likely have you starting and ending the exercise in a squatting position. A lot of dancers will do this exercise right after getting out of bed in the morning to work the kinks out and get the body moving slowly. Maxwell says you’ll see the impact within two to four weeks: “Your dance form will improve and you’ll have better posture, a stronger core, and all-around greater stability.”. I have coined the phrase #TenduTuesday in the dance world and every week it makes me think about just how much we use the tendu in dance! We spend so much of our time focusing on what the legs and feet are doing that we neglect the upper body. When it comes to jumping, the problem usually lies in the muscle groups that are recruited during jumps and their ability to fire correctly. Twist side to side holding a weight or weighted ball. Stretching will help you improve your dancing by making you more flexible and increasing your range of motion. These exercises work well because they do not put direct pressure on the IT band, rather on the muscle groups surrounding it which are the real culprits for the tightness! The Pec Fly – The Pec Fly (often referred to as the dumbbell fly) is an exercise that emulates a ballet port de bras that goes from first to second position. It’s vital to work through this tightness properly, with the help of your dance instructor and through approved stretches that your teacher … Feel free to email me or visit balletstrength.com to find the right program for you! If you had a chance to watch any of the World Dance Day video, you saw that in addition to showing live ballet classes and rehearsals, they also showed what the dancers do to stay in shape outside of the studio. :). Lie face-up with left foot on a medicine ball, right leg extended diagonally toward sky and arms extended out to sides with palms up, hands in line with hips. (Core is another neglected component but we’ll get into that at another time.) Chances are, it has something to do with your arms. Anytime my Ballet Strength clients start to feel hip or knee pain and/or tightness, I add the exercises in the video below to their training program. In ballet we tend to work hard on the muscles that hold our “turn-out” while neglecting stabilizing muscles that we use in “parallel” or daily life. Give it a try, and let us know what you think. Step forward with your left leg and lower into a lunge, so your thigh is parallel to the ground while twisting from your waist as far as you can to the right, bringing medicine ball to right hip. Image. Tired, droopy elbows which leads to 2.) The following are three exercises that you can do to strengthen your core for turns, jumps, balance, and technique! If your tendu before a pique turn or pirouette is out of placement, you turns will definitely suffer. Over time, the weight of the body will not be enough to overload the muscle and will not be varied enough for muscle adaptation to occur. 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