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Start standing to the left side of a box or step. Extend right leg behind you as you lower kettlebell to the ground. Stretching will help you improve your dancing by making you more flexible and increasing your range of motion. Addressing the real problem – Like I talk about in my other blog posts, strength is the limiting factor (in our extensions and our pirouettes). Perform 15-20 repetitions. Our goal in using this exercise during cross training is to strengthen the core and glute/ham tie in to help take the brunt of the stress from dancing off of the ankles – helping to stay injury free. Movements such as jumps, floor work, partner work, or adagio (slow controlled movements) require muscular strength … It plays a key role in the movement of the thigh by connecting hip muscles to the tibia of the lower leg. *If your knees knock together when you land or your heels won’t stay down, this exercise is too advanced for you. Repeat this for 15 repetitions, rest and do this again for a total of three sets. That's true for professional dancers and dance cardio class regulars alike. These videos will help improve many areas of your dancing such as core strength, port de bras, ankle strength, and inner thigh activation! How to do it: A.) If there is a weakness, imposing a new complex movement into the mix may create injury. These exercises are very common in the gym but not so much in the ballet world. What are your New Year’s ballet resolutions? Why, you might ask? It’s not uncommon for a young dancer’s bones to grow more quickly than their muscles. For example, stretching the quadriceps from the hip while contracting the gluteals and hamstrings … This will challenge your lateral stability. Squats- You need to master a basic squat before trying a plyometric exercises which will likely have you starting and ending the exercise in a squatting position. I was truly amazed and felt accomplished as all of my hard work over the summer had paid off! These exercises work well because they do not put direct pressure on the IT band, rather on the muscle groups surrounding it which are the real culprits for the tightness! What is the most common correction that you get in ballet class? Attach a resistance band with two handles to a stable base of support (or to the clip on an adjustable cable at its lowest setting). Kneel on left knee with right foot flat on the ground in front of you. Give it a try, and let us know what you think. Side Plank- Balancing as pictured above, hold this position for 15-30 seconds. The following are three exercises that you can do to strengthen your core for turns, jumps, balance, and technique! Romanian deadlifts are a great way to strengthen your hamstrings and spinal erectors, the long muscles that run up and down the sides of your lower back. How to do it: A.) I go over multiple exercises that will improve your port de bras, just like the pec fly exercise above. Feel free to email me or visit balletstrength.com to find the right program for you! Lunges – You need to be able to fluidly transfer weight from one leg to the other in a parallel position before attempting plyometrics. Step onto the box with your right foot, holding a kettlebell on your left shoulder. (see below) Tight IT bands in dancers is very common and can cause hip and knee pain as well as injuries. Click on the photo below for a larger version or to print it out! While there are many beneficial plyometric exercises for dancers, I want to discuss the pros and cons to plyometric training and the exercises that may work better for the goals that ballet dancers are trying to achieve. Do you want to work on your turns and balance? Lunge forward with the right leg, striking with the heel first. If you are one of those dancers who has tight iliotibial bands or “IT bands” you know that it is not an easy task loosening them up. Give it a try! Some workouts are even entirely for the upper body. This is why us dancers have taken on the reputation of walking like ducks. Watch them, and as always, please comment below to let me know what you think! Any good ballet cross training program will include deadlifts such as our Sensationally Strong Jumps Program or the Power Pirouettes DVD. Facing the attachment point, grab a handle in each hand. Send the hips back (breaking in the hips) followed by a bend in the knee. Before you get started with plyometrics, you want to make sure you have the following basic exercises down to fix any potential muscular imbalances. (see below) Tight IT bands in dancers is very common and can cause hip and knee pain as well as injuries. No pain, no sprain! It will also reduce the risk of injuries like pulled muscles. Posted in Ballet, Ballet News, Ballet Strength, Dance, fitness, Injury Prevention, Strength Training for Dancers, Technique Tips, Tags: arm strength for dancers, ballet, ballet arms, ballet arms workout, ballet body, ballet conditioning, ballet cross training, ballet dancer, ballet preparation, ballet strength, ballet strength exercises, ballet tips, cross training for dancers, dancers arms, pec fly, port de bras, Strength Training for Dancers. “This is great for dancers who do a lot of spins and turns,” says Maxwell. At Ballet Strength, we love that they chose to reveal dancers behind the scenes in the gym strength training. Repeat for 10-15 repetitions on each leg. Kneel on right knee with left foot flat on the ground in front of you, to the left of band. Supplemental strength training improves dancing while preventing injury. Give it a try as a warm-up before... TGIF! Dancers often take part in Pilates or yoga due to their similarity to dance; they help build muscular strength and endurance, and focus on joint mobility and flexibility. If you are looking to strengthen your jumps, plyometrics might be right up your alley, however as you have learned there are usually underlying issues. C.) It is a good idea to even lift the toes off the ground to ensure that you form is proper with the weight in the heels. Today I am going to share with you how to do this exercise correctly so that you can maximize your Ballet Strength just like Chelsy! A powerful staple in your strength building arsenal, this is effectively your push up except you lie on your back and press a weight away from your chest. As always, make sure you warm-up prior to beginning any ballet or fitness routine. But first lets explore the IT band by locating it. While accidents do happen, there are a few exercises that you can add to your cross training routine to help prevent sprains from happening. This means great things for your dancing like stronger turning positions, free moving jumps, and effortless port de bras. Adding these two exercises to your strength training/cross training routine will help balance out your muscles, keeping you centered and strong. This article was originally published on www.balletstrength.com, Posted on December 24, 2014 | Personal fitness level out your muscles, keeping you centered and strong outside of the body is responsible for total... Hands, over to right above right shoulder should start with is a thick strip of connective tissue connects... Balance, and technique who can handle it and who topples over of strength and power in the department! More quickly than their muscles feeling extremely Tight, which can be as easy as Sitting!. 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