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Leaps

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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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...

Switch Leaps and Switch Tilts

This workout addresses the main movers in these skills. The goals is to train the muscles needed for height, power and the strength to switch the legs and adjust the hip accordingly.   Glute Warm Up 90 /90 Hips Cossack Squat Adductor Drill 180 Degree Jump Reverse...

Lower Body with Bands

No bands? No problem, these exercises can all be done without bands too. After the dynamic warm up, do each exercise in a circuit and repeat twice. After completing the first 3 exercises, take a 1 – 2 minute break and finish the last three exercises.   Dynamic...

Posture

This training plan is also good for increased sharpness. Perform 12 – 20 of each. Repeat twice. Lateral Bear Walk Turn Out and Core Drill Superman Lat Pull Down Dolphin Push Up

Improved Hamstring Flexibility

Cat Cow (10) Bird Dog (20 total) Half Pigeon (hold for 30 seconds) Hip Flexor Stretch (hold for 30 seconds) Hamstring Curls (8-12, each side) Hamstring Stretch Advanced (hold for 30 seconds) Repeat 2 times.

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