Ideally, when your dancers are jumping, they take off with power.
They hit a full split at the top, both legs are even, and the legs powerfully snap down with control.
Sometimes, though, your dancers do more of a… puddle jump. You know, what I mean. They travel while they’re jumping, preventing themselves from going higher in the air.
And the worst part is when one leg hits a full split and the other lags behind. It’s just kind of there, not on the ground but also not where it needs to be.
It’s so frustrating!
So let’s give those jumps some power and height.
The Secret To Impressively High Jumps
When you’re training your dancers to get that extra pop in their jumps, you actually have to break the skill down into four pieces — and then train your body accordingly.
So how do you get your dancers’ front and back leg high with a dramatic pop at the top?
Focus on strengthening your dancer’s:
Here are THREE exercises that do just that!
Mountain Climber Twist
Your dancers should feel the core, hips, psoas, and glute muscles working with this exercise. If you don’t, be sure that your back is straight — no booties in the air. Tuck your belly button toward your spine so the abs are tight. And keep your legs straight.
Be sure to keep the ankles as stable as possible. If you find that your ankles are moving a lot or if the ankles feel uncomfortable, try to make smaller movements with your knees. If you want more resistance, move your band closer to your knees.
Keep your belly button pulled into your spine so your back stays flat on the floor. If your lower back lifts off of the floor, try tapping the floor with the toes, instead of lengthening the arm and leg. When the leg is extended, remember to keep the leg about an inch off of the floor so the muscles stay engaged.
That’s basically it!
Strength training isn’t as complicated as you might think and it may not be your dancers’ favorite part of practice.
BUT as you work with your dancers, you’ll see that by strengthening the core, hips, psoas, and glutes, your dancers get higher jumps that will pop and impress.
Ready to help your dancers leap higher into the air?
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