Feel free to email me or visit balletstrength.com to find the right program for you! 5 effective moves for your abs, glutes, and spine. But first lets explore the IT band by locating it. In fact, directors often give penché in auditions to see who can handle it and who topples over. Strength and power in the upper legs will also help with jumps, balance, and turns. Extend arms to grab band with both hands, over to right above right shoulder. Perform 15-20 repetitions. I work with dancers all over the world who are looking to strengthen their jumps and am happy to help you out with a program that best suits your needs. Why, you might ask? For example, stretching the quadriceps from the hip while contracting the gluteals and hamstrings … As always, make sure you warm-up prior to beginning any ballet or fitness routine. As always, be sure to consult with your physical therapist, physician, or Ballet Strength trainer before performing these or any cross training exercises. It means that simply jumping more is not going to fix the underlying issue. This is why us dancers have taken on the reputation of walking like ducks. I will never forget the first time that I “rolled” my ankle in the studio after a summer of Ballet Strength cross training preparation – my ankle rolled over to the outside of my foot, and immediately corrected itself back to standing due to the strength that I had created in my ankle, knee and hip. It can also inhibit flexibility which of course affects extension and developé. Anytime my Ballet Strength clients start to feel hip or knee pain and/or tightness, I add the exercises in the video below to their training program. Grab a medicine ball and stand with feet shoulder-width apart, with a wall on your left. (Kneel on a yoga mat for comfort.) So what can you do to improve your penché? The Pec Fly – The Pec Fly (often referred to as the dumbbell fly) is an exercise that emulates a ballet port de bras that goes from first to second position. Twist side to side holding a weight or weighted ball. Any good ballet cross training program will include deadlifts such as our Sensationally Strong Jumps Program or the Power Pirouettes DVD. :). Step forward with your left leg and lower into a lunge, so your thigh is parallel to the ground while twisting from your waist as far as you can to the right, bringing medicine ball to right hip. It can also inhibit flexibility which of course affects extension and developé. As always, be sure to use your best judgement when performing these exercises to your personal fitness level. Video. Directions: Start lying on the floor, knees bent, feet on the floor as pictured, holding 2 weights (3-5 lbs to start) in a rounded ballet second position. For a full ankle strengthening program, try my Power Pointe Ankle Strengthening Program! Today’s video is to help you improve your penché for ballet. Sure, we can stand around in ballet class all day long with our arms out in second position but this tends to lead to two things; 1.) Return to starting position and repeat for 8 to 12 reps. Switch sides and repeat 8 to 12 reps for one set. 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! Your routine doesn’t have to be long or intense – you just have to get your body moving. “The biggest key to this movement is trying to stay tall throughout, keeping hips parallel to the ground so you create a straight line from head to toe,” says Maxwell. So it’s no surprise that mastering such a uniquely beneficial mind-body exercise demands a little extra support in the training department. Whether you’re a ballet, contemporary, hip-hop, or any … Pictured below is Chelsy performing an exercise called the “deadlift” from the World Dance Day broadcast. Lunge forward with the right leg, striking with the heel first. Extend right leg behind you as you lower kettlebell to the ground. Start standing to the left side of a box or step. It plays a key role in the movement of the thigh by connecting hip muscles to the tibia of the lower leg. Supplemental strength training improves dancing while preventing injury. How to do it: A.) (You can kneel on a yoga mat for comfort.) What are your New Year’s ballet resolutions? Try these 7 Stretches To Help You Dance Better. Addressing the real problem – Like I talk about in my other blog posts, strength is the limiting factor (in our extensions and our pirouettes). We asked Pacific Northwest Ballet School instructor Nancy Crowley for 10 tips to improve … Catch ball for one rep, then repeat 8 to 12 times; Switch sides and do 8 to 12 reps to complete one set. If you had a chance to watch any of the World Dance Day video, you saw that in addition to showing live ballet classes and rehearsals, they also showed what the dancers do to stay in shape outside of the studio. Image. “Doing this move will strengthen and improve rotational movement.”. The Iliotibial Band is a thick strip of connective tissue that connects several muscles in the outside thigh. Adding these two exercises to your strength training/cross training routine will help balance out your muscles, keeping you centered and strong. Lunges – You need to be able to fluidly transfer weight from one leg to the other in a parallel position before attempting plyometrics. 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! 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). A study published in the New England Journal of Medicine found that of 11 physical activities, dancing was the only one that lowered the risk of dementia by 76 percent. 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). Be careful that you do not bend the knees additionally and keep the weight in the heels. Pictured below is Chelsy performing an exercise called the “deadlift” from the World Dance … “The split stance in this move helps promote hip stability,” says Maxwell. 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. How to do it: A.) “When you dance, your hips and core work together. “Doing this move will strengthen and improve rotational movement.”. Watch them, and as always, please comment below to let me know what you think! If you are a dancer who is looking to improve your jumps and stamina, plyometric training could be right up your alley. No pain, no sprain! But achieving a long, graceful arabesque requires a particular combination of strength and flexibility. (see below) Tight IT bands in dancers is very common and can cause hip and knee pain as well as injuries. Making sure that your core is strong is an essential part to your performance as a dancer. Pushing back through the heel (no pointed toes here), return to the start position. Some workouts are even entirely for the upper body. That's true for professional dancers and dance cardio class regulars alike. This article was originally published on www.balletstrength.com, Posted on December 24, 2014 | Image. “It’s crucial that dancers protect their joints and muscles, and strength is the number one injury-prevention tool,” says Maxwell, who adds that low-back issues are common among dancers. Posted on September 25, 2014 | The tendu is used in preparation for many of the turns we do in class and on the stage; soutenu turns, pique turns, simple pirouettes. Keeping your back flat, hinge at your hips and lower your torso until it’s almost parallel to the ground. 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. Do 8 to 12 reps; switch sides and repeat. 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. Oblique Twists- Sitting on a balance ball, contract the navel to the spine. Stretching will help you improve your dancing by making you more flexible and increasing your range of motion. Lower back down to start. Initiate the squat by bending the knees and sinking the hips at a 90-degree angle. Image. Try a basic wall squat as pictured below. Muscle strengthening exercises promote joint integrity by balancing muscle tension. It will also reduce the risk of injuries like pulled muscles. B.) Step up, lifting your left leg upward and bend knee to 90 degrees, while bending your right elbow to 90 degrees. This means great things for your dancing like stronger turning positions, free moving jumps, and effortless port de bras. What does this mean in simple terms? What is the most common correction that you get in ballet class? 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. Return to squat position and repeat. It’s not uncommon for a young dancer’s bones to grow more quickly than their muscles. These videos will help improve many areas of your dancing such as core strength, port de bras, ankle strength, and inner thigh activation! As you know, the preparation can make or break the step that follows it and the tendu is no exception.