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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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Kick Hook-Ups

 As many of you are beginning your Fall season, take the time to improve the cleanliness of your kick hook ups.   Spiderman Plank (20 total) Flutter Kick Shoulder Press (20 total) Banded Hover Row (10, each side) Superman Lat Pull Down (20...

Upper Body and Core Circuit

Complete exercise 1- 3. After doing 5 negative push ups, Rest 30 seconds and move in to exercise 4-6. After doing 5 negative push ups rest one – two minutes and repeat. One Leg V Up Banded Bicep Curl Negative Push Up Figure 8 Abs Tick Tock Arms Negative Push...

Skill Focus: Turns

Do this plan before you run your turns in practice. Do each exercise for 30 seconds. Repeat two times. Lunge Knee Drive Reverse Lunge Dolphin Push Up Side Plank Leg Lift Calf Raise Arm Circles Squat Reverse Lunge

Increase Sharpness and Execution

These were two areas on judges score sheets members mentioned they wanted to improve on. Increased sharpness and execution come from a strong core and strong upper back / shoulders. When your dancer’s trunk (shoulders to hips) is held tightly, their arms and legs can...

National Dance Academy

Hello Candice and National Dance Academy! Please find your custom training plan below. For your plan I focused on exercises that cultivate a mind body connection so your dancers can begin to understand which muscles impact which skill. You’ll notice many work...

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