What You'll Learn
- How to effectively release the hip flexor to improve extension height and posture
- Techniques for rotating the heel under to maintain turnout in à la seconde
- How to differentiate between nerve activity and muscle tension during flexibility work
- Strengthening exercises for lifting the leg off the barre with control
- Refining the path of the leg through passé and développé to extension
About This Video
Elevate your ballet technique with this focused 20-minute session dedicated to barre stretches and leg extensions. At Broche Ballet, we understand that achieving a high, stable extension requires more than just raw flexibility; it demands a deep understanding of body mechanics and targeted strengthening. This class dives into the specifics of à la seconde and devant extensions, providing you with the tools to lift your legs with grace and control.
One of the primary hurdles for dancers is tension in the hip flexors. This session begins with essential techniques to release the hip crease, allowing for a freer range of motion and better pelvic alignment. You will learn how to use a plié and subtle torso twists to create space in the hip joint, which is crucial for preventing the gripping sensation that often limits height.
We also explore the fascinating role of the nervous system in stretching. Understanding the difference between muscle tension and nerve sensation will help you navigate your stretches more effectively and safely. The core of this workout focuses on strengthening the rotation needed for à la seconde movements.
We practice rotating the heel forward and under, ensuring the leg remains turned out even as it rises from the barre. Through a series of passé lifts and développé movements, you will build the specific muscular endurance required to hold your leg without sacrificing form. We emphasize the micro devant approach, perfecting the initial lift before expanding into a full extension.
By integrating these exercises into your regular training, you will notice improved posture, a stronger core connection, and more effortless movements. Whether you are working toward higher legs or simply want to feel more secure in your adagio, these exercises provide a solid foundation for intermediate adult ballet dancers. Join us as we guide you through these intricate movements with detailed corrections and professional insights.
