In order to be a great dancer, you must be able to twist and stretch in all different directions. However, once you gain flexibility, you must be able to control it, which is why dancers should always work on stretching AND conditioning. Below is my stretching and conditioning routine. It helps me stay strong, lean and flexible.
First, I start with a dynamic warm-up. You can even do this before your dance class!
● Jumping Jacks (50)
● Rest (30 sec)
● Jump rope (3 min)
● Rest (1 min)
● Passé balances (1 min per leg)
Then, I do the Pilates segment of my routine. This is the best formula for conditioning.
● Crunches (100)
● Rest (1 min)
● Mountain Climbers (32)
● Rest (30 sec)
● Dynamic Sit Ups (30)
● Rest (30 sec)
● Stretch in lunges (1 min per leg)
● Russian Twists with Medicine Ball (15)
● Stretch Out Cobra
● Two-legged Bridges (20)
● One-legged Bridges R (10)
● One-legged Bridges L (10)
● Downward Dog (1 min)
● Plank (1 min)
After the strengthening, I stretch my muscles to make the workout worth the while, sending a signal to my brain that will keep the strength from the training.
● Butterfly Stretching (1 min)
● Achilles Stretch (20 sec per foot)
● Thigh Stretch (20 sec per leg)
● À La Seconde Stretch (30 sec per leg)
● 3 Splits: L, R, middle (1 min each)
● Backbend: lift legs 90 degrees for extra stretch (30 sec)
To avoid lactic acid build-up in my muscles, I cool-down with dynamic movement. This will ensure I do not get too sore afterwards.
● Dynamic Leg Swings (30 per leg)
● Jogs In Place (1 min)
● Butt Kicks (1 min)
● Shoulder Shrugs (15)
● Arm Circles (10 per arm)
Hopefully my stretching and conditioning routine will inspire you and help you continue your own work to become an even stronger dancer for this upcoming school year! Thanks for reading and please subscribe to my blog and follow me on Instagram at The_Balletomane .
Photo credit: Some fun stretching at Koltun Ballet Boston – featuring The Balletomane and artistic director — and former principal dancer, Alexandra Koltun.
THE BALLETOMANE 