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Hamstrings

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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Straighter Legs in Jumps and Leaps

This plan strengthens the muscles needed for straighter legs and the muscles needed for power and height so legs have time to lengthen fully before coming back down.    Walking Airplane Warm Up (across the floor) Dynamic Hamstring Stretch (20 total) Lunge Kick...

Toe Touches

Common challenges I see with toe touches and side leaps: legs bent, knees forward, hips sinking and overall lack of power. Perform these exercises twice after your dynamic warm up to improve these skills.   Standing Abduction Banded (12, each side) Hip Flexion...

Improve Jump and Leap Technique

Use this plan to improve jump height, extension and alignment.  Perform these exercises two or three times for 40 seconds each.   Banded Curtsey Squat Hover Plank Kick Back Jump Squat  Row Standing Abduction Banded Advanced Skater...

“I Just Want a Quick Warm Up”

Do this dynamic warm up before you stretch for any style of class. Advanced Reverse Crunch (30 seconds) Combo – Squat Lunge (30 seconds) Repeat 3 times

Higher Kicks

Hamstring strength and mobile hips are the focus of this quick kick warm up.   Jumping Jack Step Out (10) Hamstring Curl (10, each side) Hamstring Stretch (Advanced)  (10, each side) 90/90 Hips (20 total) Elevated Clam Shell  (10, each side) Standing Hip March...

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