Anda di halaman 1dari 17

1

2


3

4

5

6

7

8

9
10
Warm Ups
Choose a combination lasting 7-8 minutes in order to increase heart rate and physically
prepare muscles for a safer, more productive workout.

Jump Rope: Get creative, switch directions and/or pace.

Description Reps
1) Forwards
2) Backwards
3) Right Foot only
4) Left Foot only
5) Right lateral
(Hop side to side only on R ft)
6) Left lateral
(Hop side to side only on L ft)
7) Points
(Jump rope while switching right
and left points)
8) Cross Over
(Crossing feet to jump)


30 seconds each

Jog/ Hops

1) Foot to Heel
- ball of foot to heel, arms loose
lifting opposite arm with opposite
foot.
30 seconds
2) High Knees
- Jog in place lifting knees up towards
chin
30 seconds
3) Hand Kicks
- kick legs out side to side and hit
hands , lift feet up to HANDS
30 seconds
4) Butt kicks
- kick butt with knee fully bent. (feel
pelvis opening up an arms loose)
30 seconds
5) Fast Jog on Tips of toes
- progressively jog from slow to very
fast jog on tips of toes to loosen up
calves
30 seconds
11
6) Hop in & out
- arms at hips, feel pelvis (groin or
hip bone turning out and with feet
spread apart jump In & out (turn
in/ turn out)
30 seconds
Dynamic Warm Ups
Standing Lunges : Elbows bent w/fists. Be sure to maintain your posture during all of
these exercises, especially when returning back up from lunge. One youve mastered
these, add increments of 1 lb. weights
Repeat Sequence 3 times
1) Forward - Anterior
Forward Lunge, on return Raise Knee (high knee) and maintain posture.
Circle right leg and put behind for posterior

2) Backward - Posterior
Backwards lunge. Raise knee on return. (foot should be straight)
3) Right Lateral
Lunge to the Right, keeping left foot on floor. Raise knee on return
4) Left Lateral
Lunge Left, keeping right foot on floor, straightening out right leg
Raise knee on return
5) Right Rotation
Rotate towards right and lunge
6) Left rotation
Rotate left foot out and Lunge
7) Cross Over (Right)
Cross Right foot over left and bend down. (feet straight)
8) Cross over (Left foot)
Cross left foot over right and bend down (feet straight)

9) Cross Over Rotation (Right)
Cross right foot over left again, but this time even more *back foot can come off the
ground but note shoulders should stay straight , put fingers on shoulders as you
lunge for reminder
10) Cross Over Rotation (Left)
As above










12

************************************************************************************
Whats the difference between the warm ups?
*Dynamic warm Jumps/Jogs/Hops
Full Body, VS. will only fill the pool fast enough to they
help fill the entire pool evenly jump in on one end but wont cover so you can
dive into the pool entire pool


*Dynamic requires more Time *easier,faster better for
Good Option for 1 weekly designated dancing class
dance class and then done everyday at home
and for competitions.



Stretches

Visualization /
Chest Opener
For competitions or to maintain
a more relaxed state during
practice after a stressful day at
school.
*place yoga block flat (vertically) on ground and lay on it to
support your mid back.
* support head by placing a second yoga black standing upright
*knees bent
*stretch arms out lose eyes picture your performance while
focusing on your breathing .
3 seconds inhale through nose
3 seconds exhale through mouth

Knee Drivers
(forward)

8 sets per foot
(or less if more restriction is felt, should
be comfortable)

*Up against wall,
maintaing core posture,
feet STRAIGHT towards
wall.
Keep back heel on
ground but remain on
ball of foot for the
opposite front foot.
(closest to wall)
*knee slightly bent and
soft.
Drive back knee
forward, allowing it to
force the body to bend
at knees, keeping feet
on ground and feeling
the resulting stretch in
Foot and Ankle
Stretch







13
the Back foot ankle.
Knee Drivers (lateral)
8 sets per foot
drive the BACK knee
side to side, feeling the
resulting stretch at the
sides of the BACK or
working ankle
Knee Drivers (rotate)
8 sets per foot

Rotate the back knee
out (farther than the 2
nd

exercise)Feeling the
stretch towards the heel
and lower foot. Be sure
to keep the foot of the
driving knee on the
ground so that a proper
stretch is felt.
Leg Grabs
10 seconds per leg x 3

Maintain an area on
wall across from you,
feet straight, keep
working leg up and hold
for 10 seconds ensuring
correct posture. Focus
on a point on wall as
you kick up for best
results.
Hamstring
stretch
Heel up on Chair

A. Straight 10 seconds

B. Turned out
10 seconds

C. Turned in
10 seconds

Repeat on opposite foot
Ensure feet are straight
for maximum results
and to avoid injury.
With each movement,
keep hands on hip to
remind dancer to bend
at their pelvis, keeping
their natural back
alignment and not
bending over hunched
to obtain the stretch.
Rest heel on surface
(bench or chair)
Hamstring/Inner
thigh
Scapula stretch

4 reps each for rotation

Circle arms up, lock and
grab opposite thumb.

1. Lock Right arm in and
Shoulders
14

10 reps for scapula pulls









rotate
2. Lock left arm in and
rotate
3. Arms straight out and
pull scapula back.
Back stretches
*Chair sit

1) Forward
2) Lateral
3) Rotation

cross arms like a
mummy while sitting
at the end of the chair.
Do a sit up driving
elbows in and mid-back
will stretch.

on lateral the back goes
one way and elbow the
other way
Thoracic spine/
mid-back



Strength & Conditioning Exercises
Lunges
(Perform on floor for
first 4 weeks then
advance to standing
position)

(A) Heel on ground
(pelvis drives
forward)
I. Front 3X
II. Side to Side
III. Rotate

Hold each for 5 seconds

Repeat sequence on Both
Right and then Left


(B) Foot up balance on heel

I. Lift arms above head to ears so that theyre
straight w/ shoulders. Push pelvis forward
as your arms go down too to where yourre
comfortable.
- 3 Reps

II./III. When driving down to the side, arms go
opposite way of our bending pelvis
- 3 Reps each side

IV. arms straight out and slowly rotate so that
preferably youre facing behind you .









15
(soft knee)

Repeat same sequence
*Repeat 3 positions but this time pelvis is rotating back
when arms go forward


Core Plates!

10 reps each
Repeat sequence 3 times

1) Push & Pull (slow
then fast)




2) Open/ Close
3) Internal rotation
4) Push & Pull OUT
Begin with using two paper plates under your feet (1
per foot) to ensure a proper technique is used (NO
CHEATING!).
Go down into a push up position ,pelvis pulled forward
(no butts in the air) and ensure your knee and hip
remain in place for duration.

Bring right foot up to chest level and then begin by
pushing and pulling and switching between left and
right foot up to your chest.

*Spread right and left legs out at same time
*one side cross over and stretch out in a straight line
across.
*Like first section but now going out to the sides rather
than directly under chest.

16
Exercise Prescription Week of 9/30/14

4:00 pm & 5:30 Classes

1. Calf Holds ( Three Variations)
- Standing calf-raise (heels together) for 6
seconds and repeat 10 times
- Repeat sequence with feet crossed.
- Repeat sequence with feet turn OUT (toes
touching)
2. Leg Holds
- Point toe and raise leg up as far as dancer can go
without bending knee
(opposite leg/foot supporting them is turned IN )
- Hold for 6 seconds
- Repeat 10 times
3. Hamstring Curl (see attached p134)
- Lay on belly with head resting on crossed arms,
both knees bent 90 degrees and feet FLEXED, keep
knees and ankles touching
- Inhale through nose 3 seconds
- Exhale through mouth and squeeze abs, back
leg muscles and butt muscles to slightly lift
thighs off the floor
- Hold 4 seconds
- Repeat 10 times
17

Anda mungkin juga menyukai