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 the upper and lower body at the same time to increase control and stability. There are a few turn specific exercises and ones that work the outer rotator muscles for turn out.

On days when 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.

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

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

E10: 12

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.

Please enjoy!

Katie Groven