This is one of my favorite dance conditioning sequences that I developed to challenge balance, core and coordination. Using a small pilates ball increases the level of difficulty to maintain the lines in the lower limb and spine. Breath control and ease of movement are all challenged here. This exercise prepares for choreography and provides musicality that gets you out of your head and back into your body.
In one exercise, the following will be developed and challenged:
1. Dynamic core stability
2. Ability to move in neutral spinal alignment
3. Strong leg lines
4. Controlled, graceful ports de bras
5. Diaphragmatic breath without compromising transverse abdominus engagement
6. Thoracic extension
7. Lumbopelvic stability
8. Pelvic floor activation and endurance (hello!)
And most importantly,
You are conditioning while you dance.
Dance gets you out of your head and back to your body so you can begin again.
You don’t have to be a dancer to try this out.
What dance skills do you think this will prepare you for?
Here are 2:
1. Barrel turns
2. Side tilts
Comment below to add to the list.
Jump performance is not just about height. It’s about how your foot can articulate and push off the ground to initiate a chain reaction of movement, breath and core control. Learn to dissect the jump and how self-care tools and conditioning techniques can help you take off.
Register for part 1 of a 4 week Street Ballet Conditioning Workshop Series with Dr. Blessyl Buan.
Tuesday, November 11, 6-7pm at Dance Teq Centre.
For more information: firstname.lastname@example.org
About Dr. Blessyl
Stability must be established before movement. In dance, the shoulder girdle must be strong to support the movement of the performer’s arms. Arm movements help to counter the movements of the legs and neck. In dance, movement will not be controlled or graceful without strength and stability in the shoulder girdle, abdominals and pelvis.
Endurance in the scapulothoracic muscles ensures the following:
1. The dancer avoids developing tension in the upper traps
2. Graceful movement in the arms and shoulders
3. Balance, jumps and turns are effortless
Here is a lat pull down and core strengthening exercise on the Pilates Tower Trainer.