BALLET STRETCHES & EXERCISES

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Stardancer
ID:
298414
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BALLET STRETCHES & EXERCISES
Updated:
2015-03-16 20:20:31
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BALLET STRETCHES
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HAS DIFFERENT EXERCISES AND STRETCHS
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  1. ACHILLES STRETCH
    • STAND ON STAIR
    • KNEES SLIGHTLY BENT
    • ONE FT FULLY ON STEP-OTHER HANG OFF STEP SO ONLY TOES TOUCH SURFACE
    • BALANCE PLANTED FT & PRESS DOWN WITH FT HANGING OFF STEP TO FEEL STRETCH IN ACHILLES
    • WITH GOOD BALANCE CAN DO BOTH AT SAME TIME
  2. FEET & ANKLES
    • STAND ON STEP
    • BALL OF FOOT ON EDGE-HEEL IS OFF
    • SO SLOW RELEVES & ELEVES
    • 30X-SWITCH FEET-30XMORE
  3. JUMP HIGHER
    PLYOMETRICS
    • DO 2 DOUBLE LEG HOPS FORWARD IN A ROW TRAVELING AS FAR AS CAN
    • AT END OF 2ND HOP JUMP UP AS HIGH AS YOU CAN FROM BOTH LEGS
    • REPEAT 5X
    • DO 2 OR 3 SETS TOTAL
    • ADVANCE - GO FROM 1 LEG INSTEAD OF 2 ON LAST JUMP
    • REMEMBER IN LANDING TOE-BALL-HEEL
    • KEEP KNEES ALIGNED OVER MIDDLE OF FEET
    • UPPER BODY AS STILL AS POSSIBLE
  4. INCREASE EXTENSION & STRENGTHEN CORE

    THIS WORKS TRANSVERSE ABDOMINAL (DEEP AB MUSCLE)
    • LIE ON BACK
    • PELVIS IN NEUTRAL POS
    • KNEES BENT, FEET ON FLOOR
    • KEEP PELVIS & RIBS STILL
    • DRAW STOMACH DOWN TO FLOOR & UP TO CHEST
    • HOLDING THIS POS-LIFT 1 SHIN TO TABLETOP POS THEN THE OTHER
    • DIP 1 FT TO FLOOR (MOVING FROM HIP NOT KNEE)
    • RETURN TO TABLETOP
    • REPEAT TO OTHER SIDE
    • PLACE 1 LEG AT TIME DOWN TO FLOOR IN STARTING POS
    • REPEAT ENTIRE SEQ
    • TOTAL 3 SETS OF 10
  5. TURNOUT
    • LIE ON RT  SIDE
    • KNEES BENT AS IF SITTING
    • ANKLES IN LINE WITH HIPS
    • PROP TORSO UP ON ELBOW
    • LIFT LEFT LEG UP AS OPENING BOOK-AS FAR AS POSSIBLE
    • PLACE LEFT HAND ON BACK OF LEFT HIP-MAKE SURE NOT GRIPPING GLUTEAL MUSCLES
    • (YOU CAN TELL BY THIS MOVEMENT HOW MUCH TURNOUT YOU HAVE)
    • (DONT LET WEIGHT ROLL BACK ON RT HIP AT TOP OF MOVEMENT)
    • SLOWLY OPEN & CLOSE 10X EACH SIDE
    • TO ADD DIFFICULTY-LOOP STRETCH BAND AROUND KNEES TO ADD STRENGTH
  6. STRETCHS FOR FEET
    • SIT DOWN FEET FLAT ON FLOOR
    • SLOWLY BUNCH YOUR ARCHES TOG KEEPING TOES FLAT ON FLOOR
    • DO NOT SCRUNCH UP TOES
    • YOU WANT TO FEEL LIKE YOU ARE PICKING UP A TOWEL WITH ENTIRE METATARSAL AREA
  7. STRETCH FOR FEET & ARCHES
    • POINT FOOT & HOLD RT IN THE POINT WITH YOUR HAND
    • PULL TOES SO THAT YOU ARE REALLY PUSHING THE ARCH OVER YOUR NORMAL ABILITY WHILE HOLDING IT FIRMLY PUSH STRONGLY ON BALL OF FOOT & YOUR INSTEP
    • MASSAGE THE  MUSCLES
  8. BALANCE

    IMPROVE THE FASTEST
    • TAKE EYES AWAY
    • BALANCE ON ONE LEG (BOTH IN TURNOUT & PARALLEL)
    • 30-60 SECS
    • EYES OPEN
    • EYES CLOSED
    • TRY ON PILLOW OR WOBBLE DISK
  9. BALANCE

    SLOW RELEVES
    • SLOW RELEVES
    • DOWN TO FLAT
    • DO NOT TRANSFER WEIGHT TO MID FOOT OR HEEL
    • EYES CLOSED
    • WEIGHT ON BALLS
    • KNEES STRAIGHT PULLED UP THROUGH THIGHS, HIPS, BUTT, ABS, & LOWER BACK
    • SHOULDERS DOWN & NEUTRAL
  10. BALANCE
    • STANDING BAREFOOT
    • SLOWLY RISE ONTO THE BALLS OF FEET, PRESSING DOWN INTO THE FLOOR
    • CONCENTRATE ON CENTERING THE WEIGHT OF THE BODY SOMEWHERE BETWEEN HEEL & BIG TOE
    • TRY TO PULL UP & OUT OF THE JOINTS BUT MAINTAIN RELAXED KNEES
    • LOWER THE HEELS SLOWLY & REPEAT
  11. BALANCE
    • STAND ON ONE FOOT ON A HARD SURFACE WITHOUT LOCKING THE KNEES
    • DIVIDE THE WEIGHT OF THE BODY EQUALLY BETWEEN THE HEEL & BALL OF FOOT
    • STAND IN THIS POS FOR 1 MIN
    • SWITCH TO OTHER FOOT
  12. BALANCE
    • STAND ON 1 FOOT WITH WEIGHT OF BODY DIVIDED BETWEEN HEEL & BALL OF FOOT
    • PIC UP HEEL & SLOWLY TURN TO LEFT (ABOUT 90 DEGREE TURN) ON BALL OF FOOT
    • STOP & LOWER HEEL
    • REPEAT A FEW TIMES
    • SWITCH FEET
    • ONCE COMFORTABLE WITH SMALL TURNS TRY WHOLE TURNS
  13. IF YOU LOSE YOUR BALANCE DURING EXERCISES, TRY TO GET IT BACK QUICKLY WITH THE LEAST POSSIBLE ADJUSTMENT, REACH OUT & LIGHTLY TOUCH CHAIR OR WALL WITH FINGERTIP
    WHEN STEADY LET GO & TRY AGAIN
  14. STRETCH FOR TURNOUT

    SIT ON  CHAIR
    • CROSS 1 FT OVER KNEE (1/2 FROG STRETCH POS)
    • LET IT RELAX
    • BEND FORWARD OVER BOTH LEGS
    • WILL FEEL STRETCH DEEP IN HIP AREA OF BENT KNEE (PIRIFORMIS MUSCLE)
    • THIS WILL STRETCH & RELAX THOSE MUSCLES YOU WORK TO DO TURN OUT
  15. FEET & ANKLES
    • STAND ON STEP
    • PUT BALL OF FT ON EDGE SO HEEL IS OFF
    • DO SLOW RELEVES & ELEVES FROM THAT POS
    • SWITCH FEET- 30X EACH
  16. FEET & ANKLES
    • SIT UP
    • BACK STRAIGHT
    • KNEES BENT
    • WITH FOOT POINTED SLOWLY MOVE LEGS OUT IN FRONT OF YOU KEEPING FOOT ON FLOOR
    • HOLD THIS & TRY TO PUSH IT A LITTLE
    • 30X EACH SIDE
  17. FEET & ANKLES

    PIROUETTES
    • PLIE & RELEVE ONTO BALLS OF FEET
    • 30X
    • THEN 1 LEG WHILE BRINGING FT TO PASSE
    • THINK-PLIE, PASSE UP, PLIE, PASSE UP, ETC
    • 30X EACH LEG (DON'T FORGET RELEVE ON PASSE)
    • PIROUETTES FROM 5TH 
    • 10X EACH SIDE NON-STOP
  18. BALANCE & FOOT WORK
    JUMP ROPE
  19. RELEVE PLIES
    • STAND IN 1ST POS RELEVE - HAND ON HIPS
    • SMALL PLIE PULSES
    • REMAINING IN RELEVE 20X
    • HOLD IN PLIE - 20X
    • FINISH BY STRAIGHTENING KNEES
    • LIFT ARMS OVERHEAD 20X
    • 3 SETS
  20. ABDUCTOR MUSCLES

    INSIDE OF THIGH FOR TURNOUT
    • SITTING ON FLOOR - COMFORTABLE 2ND POS
    • BEND FORWARD
    • FEEL STRETCH IN ABDUCTORS i& HAMSTRINGS (BACK OF THIGHS)
  21. STRENGTHEN BACK MUSCLES

    LOWER BACK
    • SMALL LEG LIFTS
    • LYING FACE DOWN ON FLOOR
    • GENTLY RAISE 1 LEG AT TIME
    • HOLD FEW SECS
    • LOWER TO FLOOR
    • 30X EACH LEG
  22. BALANCE
    • SLOW RELEVES DOWN TO FLAT BUT DO NOT TRANSFER WEIGHT TO MID FT OR HEEL
    • WITH EYES CLOSED-
    • HAVE WEIGHT ON BALLS OF FEET
    • KNEES STRAIGHT NOT LOCKED
    • PULLED UP THROUGH THIGHS, HIPS, BUTT, ABS, & LOWER BACK
    • SHOULDERS DOWN & NEUTRAL
  23. FEET & ANKLES

    RELEVES & ELEVES
    • DO IN 1ST, 2ND, & 5TH  - 2 FEET, 1 FOOT, PARALLEL & TURNED IN.
    • MAKE SURE TO SWITCH FEET
    • DO AS SLOW AS POSSIBLE GOING TO FULLEST RELEVE
    • THEN DO AS FAST AS YOU CAN
    • 30X EACH
  24. LEG LIFTS IN 1ST
    • BEGIN 1ST POS HANDS ON HIPS
    • EXTEND FLEXED LFT FOOT FRONT
    • SHIFT BALANCE ONTO RT LEG
    • BRING LEFT LEG BACK TO START POS WITHOUT LETTING IT COME ALL THE WAY TO FLOOR
    • 20X SWITCH SIDES
    • DO 2 SETS EACH SIDE
    • HARDER - AT END KEEP LEFT LEG LIFTED & DO 20 PULSES UP
  25. ARABESQUE TRAINER

    SINGLE-LEG DEAD LIFT
    • STAND LEFT LEG-FOOT IN PARALLEL
    • LIFT RT KNEE TO CHEST
    • HOLD BOTH ARMS OVERHEAD
    • LEAN FORWARD
    • UPPER BODY EXTENDING
    • RT LEG BACK & REACHING BOTH ARMS FORWARD-1 LINE FROM HEAD TO HEEL
    • THINK BODY AS SEESAW
    • RETURN TO STAND POS -THINK BODY AS ONE UNIT-DO NOT USE BACK
    • MOVE FROM HIP JOINTS TO BRING KNEE BACK INTO CHEST
    • LOWER LEG
    • REPEAT TO OTHER SIDE
    • 6-8 REP PER LEG
  26. ANKLE JOINT STRETCH
    • LEAN FORWARD-HANDS ON STOOL
    • STAND ON LEFT LEG-KNEE STRAIGHT
    • EXTEND RT LEG BEHIND-KNEE BENT
    • BEND STANDING LEG-POINT KNEE IN-HEEL & PINKY TOE ON GROUND
    • RETURN TO START POS-BEND STANDING LEG DRIVING KNEE OVER MID OF FOOT
    • RETURN TO START POS
    • BEND STANDING LEG POINTING KNEE OUTWARD
    • BIG TOE ON GROUND
    • DO FOR 1 MIN EACH SIDE


  27. GLUTES, HAMSTRINGS, & QUADS

    SLIDING LUNGE WITH REACH
    • STAND WITH BALL OF LEFT FT ON DISH TOWEL-FEET PARALLEL-ARMS RELAXED AT SIDES-FOCUS STR
    • SLIDE LFT FT BCK INTO DEEP LUNGE-LFT ARM FRNT-RT ARM BCK-SHOULDERS SQ AS LEAN FORWARD-HINGING TORSO 45*-SPINES STRGT-RT-SHIN VERTICAL-KNEE NOT PASS TOES-HIPS BCK
    • RETURN TO STAND POS-CONTRACTING GLUTES & FOLLOW THROUGH WITH HIPS
    • REP 12-15 TIMES EACH LEG
    • EXTRA CREDIT-FRT FT FLEXED-THIS WILL ACTIVATE BUTT
  28. PLIES

    STANDING PLIE SQUAT
    • WIDE 2ND POS PLIE-TURNED OUT-ARMS 2ND, PALMS UP
    • SQUEEZE THIGHS & GLUTES AS STRGHTING LEGS & RAISE YOUR ARMS OVERHEAD
    • RETURN TO START POS
    • 3 SETS OF 10 REP AT QUICK PACE
    • I-END OF SET HOLD PLIE & 20 SM PULSES UP & DOWN
    • II-AFTER PLIE PULSES-STAY LOW-PULSE KNEE FRNT 20 TIMES
    • III-AT END OF SERIES-LIFT HEELS & SQUEEZE INNER THIGHS INTO RELEVE-RASIING ARMS STRGT OVERHEAD-HOLD 10 COUNTS
  29. FEET & ANKLES
    • STAND FLAT ON FLOOR
    • WEIGHT OVER TOE, BALLS & HEEL
    • TRY TO LIFT MIDDLE PART OF FOOT
    • SCRUNCH TOES BACK TOWARDS HEELS BY LIFTING ARCH WHILE GRIPPING FLOOR WITH TOES
    • HOLD 20 SECS
    • STRETCH
    • REPEAT 30X
    • POINT FOOT (ARCH PART) & FLEX TOES
    • HOLD
    • POINT TOES (SCRUNCH THEM UP) & FLEX FOOT
    • HOLD
    • 30X EACH FOOT
  30. EXERCISE FOR POSE
    • STAND FEET TOG ARMS RELAXED AT SIDE
    • HEAD BOWED FRONT
    • START TO BREATHE IN RAISING YOUR HEAD & LIFTING YOUR ARMS OUT SIDEWAYS AS YOUR LUNGS FILL
    • AT END OF LONG SLOW BREATH IN, ARMS ARE FULLY LIFTED AT SIDES WITH HEAD UP EYES GAZING AT THE STARS
    • GENTLY LET OUT AIR 
    • REPEAT 3 TIMES WITH LAS TIME LIFTING YOU OFF INTO SPACE
  31. EXERCISE FOR HANDS
    • SIT CROSS LEGGED ON FLOOR-HANDS ON KNEES
    • PICK UP HANDS & GENTLY BRING WRISTS TOGETHER
    • BEGINNING TO STRETCH YOUR FINGERS
    • SQUEEZE THE PALMS OF YOUR HANDS TOGETHER UNTIL ONLY THE CENTRES OF HANDS ARE TOUCHING
    • PRESS YOUR FINGERS TOGETHER
    • PEEL FINGERS APART & OPEN HANDS GENTLY
    • KEEPING ELBOWS SUPPORTED-MAKE CIRCULAR MOVEMENT OUT THEN IN TO JOIN WRISTS 
    • START AGAIN
    • DO 2X WITH 2 SMALL CIRCULAR MOVEMENTS & 1 LG, TAKING LONGER
    • LOOKS LIKE AND EXOTIC FLOWER
  32. EXERCISES FOR EYE FOCUS
    • 6TH POS ARMS ON WAIST
    • BOUNCE 2X WITHOUT LEAVING THE GROUND
    • ENDING WITH KNEES BENT
    • TURN HEAD TO RT & FIX YOUR EYES ON SOMETHING
    • SPRING INTO THE AIR TURNING WHOLE BODY 1/4 TURN TO RT
    • COME DOWN WITH KNEES BENT
    • FEET TOG
    • STRETCH UPWARDS
    • REPEAT TILL FACING FRONT
    • THE DO SAME TO LEFT
    • REMEMBER TO KEEP HEAD STRAIGHT AS YOU TURN & DON'T TILT BODY AS TURNING
    • STRETCH LEGS & TOES TO GO HIGHER
  33. BOUNCES
    • YOUR FEET ARE SIDE BY SIDE
    • HEELS & TOES TOG
    • BOUNCE UP & DOWN AS HIGH AS YOU CAN
    • LIKE A BIG RUBBER BALL
    • STRETCH YOUR TOES IN THE AIR
    • DO NOT FORGET TO BEND YOUR KNEES FOR SOFT LANDING
    • THE MORE YOU STRETCH YOUR LEGS & FEET THE HIGHER YOU WILL GO
    • REPEAT 16X
  34. MAKING THE SPINE LIMBER
    • SITTING ON FLOOR-BACK & LEGS STRGHT-TOES POINTED-ARMS ROUNDED IN H5TH
    • LOWER HEAD TO KNEES & HANDS TO TOES
    • STRGHTEN UP
    • STRETCH 1 ARM TURNING HEAD IN THAT DIRECTION
    • SWITCH TO OTHER SIDE EACH TIME PASSING THROUGH 5TH
  35. RAISING THE LEGS & TURNING OUT THE HIPS

    DONE IN SLOW MOVEMENT DOING BOTH LEGS
    • LIE ON FLOOR-LEGS STRGHT & CROSSED-TOES POINTED
    • RAISE 1 LEG IN EXTENDED POS-STRGHT
    • BRING EXTENDED LEG OUT TO SIDE WITHOUT TOUCHING THE FLOOR
    • BACK & PELVIS REMAIN FLAT ON FLOOR
    • COME BACK TO STARTING POINT BRUSHING STRGHTED LEG AGAINST FLOOR
    • AT END OF SERIES RAISE YOURSELF TO SITTING POS-ARMS IN 5TH
    • LEGS STRGHT TO PERFECT THE WORK ON BACK & STOMACH POSTURE
  36. DEVELOPING THE BACK & STOMACH MUSCLES
    • LIE ON BACK-ARMS TO SIDE-LEGS TOG & STRGHT
    • LEAVE POS BY SITTING UP BENDING BOTH LEGS
    • TOES ON FLOOR-HEELS LIFTED-ARMS ROUNDED BEFORE YOU STRGHTN BACK UP
    • VERY SLOWLY GO BACK DOWN TO FLOOR TO STARTING POS
    • REPEAT SEVERAL TIMES
  37. TURNING OUT THE HIP JOINTS
    • SEATED-LEGS BENT-TOES TOG
    • RAISE & LOWER KNEES TO SIDES 
    • TO GENTLY & PROGRESSIVELY GET A GREATER TURNOUT OF HIPS
    • STRGHTEN LEGS-TOES POINTED
    • SEPARATE YOUR LEGS AS MUCH AS POSSIBLE TO SIDE IN DIRECTION OF FLOOR
    • BEND THEM AGAIN & COME BACK TO STARTING POS
  38. LATERAL CHEST STRETCHES
    • SIT ON FLOOR-LEGS STRGHT OUT TO SIDES-HANDS H5TH
    • KEEP BACK STRGHT-LOWER LEFT ARM WHILE ROTATING CHEST TO LEFT
    • EXTEND CHEST OVER LEFT LEG-RT ARM PARALLEL TO LEFT LEG-LEFT ARM IN 2ND POS
    • REPEAT TO OTHER SIDE
  39. STRETCHES WITH BACK TO BARRE
    • FEET IN 1ST-BACK TO BARRE-HANDS ON BARRE
    • STRETCH TORSO FORWARD KEEPING BACK STRAIGHT
    • TRY TO TOUCH NOSE TO STRAIGHTENED KNEES
    • BRING SELF BACK UP
    • BACK STRAIGHT & FLAT
    • COME BACK TO STARTING POS
    • FIND BALANCE ON DEMI POINT WITH ARMS IN 1ST
  40. WORKING ON TURNOUT AT HIPS
    • SIT ON FLOOR-LEGS BENT-SOLES OF FT TOG-TOES TOUCHING
    • SEPARATE HEELS RAISING SLIGHTLY
    • BACK STRAIGHT-STRETCH HEAD UPWARDS-ELBOWS ON FLOOR
    • RAISE RT LEG KEEPING STRGHT & TURNED OUT
    • MOVE STRGHT LEG OUT TO SIDE
    • FLEX THEN POINT
    • ALTERNATE-KEEP LEG STRGHT
    • GO TO BEGINNING AND REPEAT OTHER SIDE
    • COMPLETE BY HANDS HOLDING ANKLES-SOLES TOG-STRAIGHTEN BACK & LOWER KNEES TO FLOOR
  41. PONY GALOPS

    USING JUMP ROPE
    • START WITH YOUR FEET TOG & SKIPPING ROPE HELD LOW BEHIND YOUR LEGS
    • ARMS OUTSTRETCHED
    • LIFT 1 FT UP BESIDE THE KNEE OF OTHER LEG & BEGIN TO SWING ROPE FORWARD
    • AS THE ROPE SWINGS OVERHEAD HOP INTO AIR WHILE CHANGING LEGS LETTING THE ROPE PASS  UNDERNEATH THEM
    • STEP FORWARD WITH 2ND LEG & GET READY TO REPEAT

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