12/28/2021

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:

Core
Hips
Glutes
Psoas

Here are THREE exercises that do just that!

Mountain Climber Twist

Begin in a plank position with your legs straight and hands placed directly below your shoulders.
Bend your right knee. Bring it in, like you’re trying to touch your knee to your elbow. Repeat with the left knee and then again with your right knee (3 mountain climbers).
On the third mountain climber, hold the knee in the mountain climber position.
Twist your torso so that your leg crosses under your body. Imagine trying to get the outer thigh parallel to the floor.
Go back to your mountain climber position then return to a plank.
Repeat for 40 seconds, alternating sides.

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.

Glute Warm-Up

Start by standing up. Get your athletic band and step inside of the band with both feet. Place it on the outside of your quads (thighs). It should be about halfway between your hips and your knees.
Bend the knees so you are in a squat position.
Open the knees outward, five times. This movement is very tiny.
Then return to your original standing position.
Repeat for 40 seconds.

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.

Dead Bug

Lay on your back with your arms relaxed at your side. Lift your legs and arms to a 90° angle. The thighs should be perpendicular to the floor and shins should be parallel (like a tabletop). Bend your arms at the elbows.
Extend your right leg out and your left arm above your head. Touch your bent knee with the opposite hand.
Hold it for a beat.
Then return to tabletop position.
Repeat for 40 seconds, alternating sides.

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?

Start your $1 trial for access to intermediate and advanced exercises.

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← Hitting a Skill Plateau? This is Why Your Progress is on Pause. Create a Fitness Routine For Your Dancers →

Get that extra POP in your jumps and leaps!

Ideally, when your dancers are jumping, they take off with power.

The Secret To Impressively High Jumps

Mountain Climber Twist

Glute Warm-Up

Dead Bug

Ready to help your dancers leap higher into the air?

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