Login

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.

Not a member yet?

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...

Strengthening Your Weak Side

Dancers rarely have the same level of strength on the right and the left. Use this plan to identify weakness and strengthen the areas that need it. Repeat twice. Hip Opener (10, each side) Half Pigeon (30 seconds, each side) Hamstring Stretch Advanced (30 seconds,...

Building Endurance in your Off Season

The best way to approach your off season is to focus on mind body connection, overall strength and then endurance. This plan is step three, building cardiovascular and muscle endurance. Find Steps One and Two a few weeks back. Do each exercise for 40 seconds, resting...

Pin It on Pinterest