Hello Andrea and Miss Andrea’s Dance Factory!
Please find your custom training plan below.
For your plan I focused on upper and lower body to increase your arm control, technique for turns and jumps since you don’t get extra classes like ballet. I also added exercises to increase the strength in rotator muscles to increase hip and leg flexibility for your jumps.
Finally, I added plyometric exercises and the option to do this plan as a circuit to increase endurance.
Since you don’t have a lot of time for strength training I want you to take this plan – divide it in half and do exercises 1 – 5 on one day and exercises 6 – 10 the next and alternate throughout the week. Do these exercises after stretching before you dive into practice.
Remember you can print this training plan or click on any image to see the instructions.
Exercise 1: Across the floor (band or no band)
Exercise 2: 12 Each side
Exercise 3: 8 each side
Exercise 4: 10 each side
E5: 12 each side (6 to flat foot, 6 to releve)
E6: 20 each side
E7: 10 each side
E8: 10 Each side
E9: 8 Each side
NOTE: You can also perform these exercises as a circuit. Do each exercise for 40 seconds, rest for 20 and if you have the time, repeat.