As you may have learned firsthand from your shin splints and furniture run-ins, it's nearly impossible to replicate some aspects of your dance training in a small bedroom or on a concrete driveway. But all is not lost in your quarantined quest to perfect your grand allégro.
Pilates is one of the best low-impact cross-training tools for dancers, thanks to its combined focus on strength, alignment, and flexibility. Taylor Sambola, certified Power Pilates teacher and professional ballet dancer, breaks down four exercises to develop the muscle strength and coordination needed for explosive jumps, without aggravating your joints—or your downstairs neighbors.
Exercise 1: Side Series
Lie on your side with your hips and upper body stacked along the back edge of your mat, and your legs slightly in front of you. For added resistance, tie a TheraBand above the knees; just make sure the band isn't wrapped around any bony landmarks, but right above the knee cap.
Keeping your hips aligned, kick your top leg forward and pulse twice, then swing the leg behind you to arabesque. Complete 20 reps.
Keeping your hips aligned, kick your top leg forward and pulse twice, then swing the leg behind you to arabesque. Complete 20 reps.
Next, keeping your legs turned in, flex your foot as you raise the top leg, and point as you lower. Complete 20 reps.
Next, keeping your legs turned in, flex your foot as you raise the top leg, and point as you lower. Complete 20 reps.
Finish the series with 3 sets of 10 slow, controlled clamshells. Repeat the entire series on the other side.
Taylor's Tip: This Side series targets your glutes and rotator muscles, which are both important for powerful jumps.
Exercise 2: Footwork Series
Lie on your back with your legs in tabletop position, and your heels together in first position. Engaging your abdominals, raise your head high off the mat. Keep your arms hovering at your sides.
Extend your legs at a 45-degree angle, pressing through your heels to demi-pointe as if you're pushing away from the floor, then slowly retract back to your starting position. Complete 3 sets of 10 controlled reps. At the end of each set, keep your legs extended and roll through your feet from flex to full pointe several times.
Extend your legs at a 45-degree angle, pressing through your heels to demi-pointe as if you're pushing away from the floor, then slowly retract back to your starting position. Complete 3 sets of 10 controlled reps. At the end of each set, keep your legs extended and roll through your feet from flex to full pointe several times.
Finish the series with 3 sets of 20 crisscross beats, keeping your feet pointed and legs extended.
For added resistance, wrap a TheraBand around the balls of your feet and continue to bend and stretch your legs, rolling through the balls of your feet.
For added resistance, wrap a TheraBand around the balls of your feet and continue to bend and stretch your legs, rolling through the balls of your feet.
Taylor's Tip: This series works the muscles required to effectively push off the ground in jumps.
Exercise 3: Hamstring Curls
Lie on your stomach with your hands at the base of your head and your legs extended in line with your hips.
Lifting your upper back off the mat and keeping your legs turned in, flex your feet as you slowly curl your legs towards your glutes, then point as you lower. Make sure to scoop your abdominals in and up and press your pelvis into the mat as you curl your legs in. Complete 3 sets of 10 reps.
Finally, complete 10 reps of the same exercise lifting just one leg, then the other.
Taylor's Tip: This exercise engages your hamstrings, muscles that have probably been left underused if you haven't been performing large kicks and jumps lately.
Exercise 4: Full Body Overhead
Lie on your back with your legs extended and arms outstretched overhead, keeping your shoulders down and back engaged. Raise your legs as you lower your arms to the mat.
Lie on your back with your legs extended and arms outstretched overhead, keeping your shoulders down and back engaged. Raise your legs as you lower your arms to the mat.
Continue to lift your legs, shooting your hips up into the air.
Slowly lower your hips back down, then your legs, as you return to the starting position.
Taylor's Tip: This is a full-body exercise that engages your abdominals and challenges your upper- and lower-body coordination, which is crucial in grand allégro.