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La Cueva High School Las Ositas Dance Team

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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La Cueva High School Las Ositas Dance Team

CATEGORY: Endurance, Flexibility, Power, Strength
LEVEL: Beginner
EXERCISES: 20

Hello Yvonne and the Las Ositas Dance Team!

Please find your custom training plan below.

The exercises I’ve selected for you will help support your  goals of increased flexibility, strength and consistency.

  • I’ve included back and arm exercises for your pom movements.
  • Core and glute exercises for power in your jump and kicks plus exercises for strong and flexible hips.
  • There is a section for endurance so you can build more stamina too!

Remember you can print this training plan or click on any image to see the instructions.

Here you’ll find the full video of each exercise put together.

If you only have 15 minutes I don’t want you to rush through your stretching so it may make sense to warm up with exercises 1-5, stretch with exercises 15 -20 , and then alternate days doing exercises 6 -9 one day and then 10 -14 another day. Email me if this doesn’t make sense. 

Warm Up:

Exercise 1: No band needed. Get in a low squat and walk to the right 20 times then the left 20 times.

Exercise 2:  Do for 1 Minute

Exercise 3: Do 10 each side

Exercise 4: 12 total

Exercise 5: 20 each side

Turn, Kick and Jump Training:

Exercise 6: 10 each side

E7: 8- 12 total

E8: 12 each side

E9: 12 each side (no band required)

Strength and Endurance Circuit:

Do Exercises 10 – 14

Each exercise for 40 seconds, rest for 20 seconds.

If you have time, do it twice.

Additional flexibility:

Hold each exercise 15 – 20 for 30 – 60 seconds per side.

Please enjoy!

Katie Groven

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Banded Monster Walks
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Cat / Cow
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hover Extend
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Super Glute Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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La Cueva High School Las Ositas Dance Team
LEVEL: Beginner
CATEGORY: Endurance, Flexibility, Power, Strength
||
Lateral Lunge
LEVEL: Intermediate
CATEGORY: Balance, Flexibility, Strength, Warm Up
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Push Back Plank
LEVEL: Advanced
CATEGORY: Power, Strength
||
Lower Ab Leg Extension
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
||
Turn Technique Drill
LEVEL: Beginner
CATEGORY: Balance, Warm Up
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Knee Drive
LEVEL: Beginner
CATEGORY: Balance, Strength
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One Leg Hip Bridge
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Figure 8 Abs
LEVEL: Intermediate
CATEGORY: Strength
||
Plank Jack Rotation
LEVEL: Intermediate
CATEGORY: Endurance, Warm Up
||
Half Russian
LEVEL: Advanced
CATEGORY: Endurance, Power, Strength
||
Spinal Twist Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hip Flexor Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
||
Half Pigeon Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
||
Hamstring Stretch (Advanced)
LEVEL: Beginner
CATEGORY: Flexibility, Power, Strength, Warm Up
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Butterfly Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Negative Straddle Stretch
LEVEL: Intermediate
CATEGORY: Flexibility, Warm Up

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