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ankles

Complete training plan videos for turns, leaps, endurance, core, ankles, balance & so much more! Filter through training plans for your Dancer’s

  • Level: Beginner through Advanced
  • Goals: Endurance, Strength, Flexibility, Balance
  • Desired Skills: Turns, Leaps, Kicks, Acro Tricks

Members can download, print, or pull up training plans in class or easily make your own for specific dancers.

Each plan is easily modified, takes less than 15 minutes, and is easy to execute for any style or dance level.

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Improve Turn Technique

Use this plan to improve posture, upper body placement and lower body placement for turns. Perform these exercises twice through, doing 20 repetitions of each before turning:   Banded Hover Row Scissor Slice Abs Knee Drive Mountain Climber Knee Tuck Bowler Squat...

Ankle Strength

This plan is a great warm up for your turns!   Butterfly Squat (10) Reverse Lunge (10, each side) Banded High Relevé (10, each side) Narrow Squat Pulse (10) Calf Raise Arm Circles (20)

Better Turn Out

Short warm up before starting any class to improve turn out. Dynamic Hip Flexor Stretch (30 seconds, each side) Hip Opener (30 seconds, each side) Half Pigeon Stretch (30 seconds, each side) Clam Shell (20, each side) Banded Turn Out Drill (5-10, each side) Hip Lift...

Straighter Knees and Legs

Before you start turning, do these exercises 2 – 3 times to strengthen the muscles needed for stronger and straighter knees.   Balance Challenge: 1 Narrow Squat Pulse Lunge One Leg Deadlift Elevated Heel Taps

Toe Touches

Increase leg height and hip rotation with this plan for all levels. Do 10-12 on each side, repeat 2-3 times. Cossack Squat 90/90 Hips Hip Opener Elevated Clam Shell Monster Hip Strength Elevated Leg Pulse Banded Shuffle Squat Jump Half...

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