What You'll Learn
- Targeted exercises to build endurance in the deltoids and triceps.
- Correct shoulder joint rotation using 'field goal' and 'cactus' movements.
- Techniques for maintaining supported elbows in second position.
- How to engage the core to support upper body carriage and port de bras.
- Variations in hand and wrist placement to target different muscle groups.
About This Video
Strength and grace are the hallmarks of a ballet dancer’s upper body. In this 'Fast 5' conditioning session, Broche Ballet focuses specifically on the endurance and stability required to maintain beautiful port de bras throughout a full class or performance. While many dancers focus on the feet and legs, upper arm conditioning is essential for achieving that effortless, floating look in the arms while maintaining the rigorous structure required by classical technique.
This 9-minute routine is designed to produce a deep 'burn' in the shoulders and upper arms by utilizing targeted isometric holds and repetitive rotations. The instructor guides you through a series of positions including 'field goal' and 'cactus' shapes, which are specifically designed to work the rotation of the shoulder joint. These exercises help dancers understand how to rotate the humerus within the socket without lifting the tops of the shoulders—a common technical error that can lead to tension and poor line.
Throughout the video, you will explore various arm placements, from second position to low fifth, focusing on keeping the elbows supported and the fingers energized. By alternating between different hand shapes, such as palms out with pinkies toward the hips or closed fists, you will engage different muscle groups within the deltoids, triceps, and biceps. Maintaining a 90-degree bend in the elbows while keeping them lifted level with the shoulders is a challenging yet effective way to build the stamina needed for long adagio sequences.
Beyond just the arms, this workout emphasizes core engagement. Proper arm carriage is impossible without a stable torso. You can perform these exercises standing, sitting in a chair, or even on the floor, making it an accessible addition to your daily cross-training routine. Whether you are preparing for your next barre session or looking to improve your overall upper body tone, this shoulder-focused workout will provide the conditioning necessary for a stronger, more refined ballet silhouette.
