What You'll Learn
- Dynamic grand plié pulses and relevés to prepare the lower body for jumps and turns.
- Techniques for proper knee-over-toe alignment to ensure safe and powerful lunges.
- Explosive movement drills designed to increase vertical power and stability.
- Modified skater lunges and parallel lunges to activate the glutes and quadriceps.
- Warmup exercises for the feet and ankles using demi-pointe pulses.
About This Video
Looking to elevate your jumps and find more stability in your turns? This ballet leg conditioning session led by Julie at Broche Ballet is designed to build the explosive power and lower body strength required for advanced technique. Whether you are using this as a quick pre-class warmup or a dedicated strength workout, these exercises target the precise muscle groups used in classical ballet.
We begin with grand plié pulses and plié relevés to generate heat in the legs and hips. These movements are essential for preparing the body for the demands of allegro work. By focusing on the articulation of the feet through demi-pointe, we ensure the ankles and feet are fully engaged and ready for impact.
Proper alignment is a central theme of this class; Julie emphasizes 'knee over toe' tracking throughout every parallel lunge and skater lunge to prevent injury and maximize force production. The routine also incorporates explosive movements, pushing from a deep lunge into a full extension. This mimics the mechanics of jumping, teaching your muscles to fire rapidly and efficiently.
You will also practice variations of the skater lunge, focusing on keeping the hips back and the chest forward to maintain a strong, neutral spine. By integrating these athletic conditioning drills with traditional ballet alignment, you develop a more resilient and powerful lower body. Throughout the session, remember to keep your shoulders down and back, maintaining the elegant posture expected in ballet even during intense conditioning.
We also focus on firing up the glutes and hip flexors through targeted lunges on demi-pointe. This comprehensive approach ensures that every part of your leg—from the glutes down to the toes—is activated and ready to dance. Join us at Broche Ballet and transform your technique with functional strength training tailored specifically for dancers.
