What You'll Learn
- Identify and maintain a neutral pelvic alignment for stronger core engagement during extensions.
- Increase spinal flexibility and upper back release through targeted floor twists and reaches.
- Activate hamstrings and glutes using bridge variations to improve stability in standing positions.
- Build functional quad strength through isometric presses to support higher, controlled leg height.
About This Video
Elevate your technique with this 15-minute floor conditioning practice from Broche Ballet. Designed specifically for dancers, this session focuses on the critical relationship between core stability and lower body power. By moving off the barre and onto the floor, you can isolate muscles more effectively, allowing for deeper engagement and better body awareness.
The practice begins with a focus on spinal mobility. Through gentle twists and reaching movements, you will learn to release tension in the upper back and improve your shoulder placement. This mobility is essential for maintaining an elegant line in your port de bras and preventing stiffness during complex center work.
A core component of this session is the exploration of pelvic alignment. The instructor guides you through the 'smush' versus 'arch' technique to help you find a truly neutral spine. Understanding this placement is vital for every ballet movement, from a simple plié to high extensions.
By mastering your pelvic positioning on the floor, you can carry that stability into your standing work, ensuring your core is properly 'turned on' to support your legs. We then move into targeted strengthening for the posterior chain. You will practice glute bridges with variations such as 'robot arms' to engage the triceps and upper body while firing the hamstrings and glutes.
This holistic approach ensures that your strength is functional and integrated. Additionally, the session includes isometric quad presses. These are specifically designed to build the strength needed for high, sustained extensions in positions like passé or arabesque.
Finally, the instructor addresses the practicalities of dance, such as how our bodies adapt to different surfaces, whether you are practicing on a professional Marley floor or a home wood surface. This conditioning session is the perfect addition to your cross-training routine, helping you build the strength and mobility required for the rigors of ballet and even pointe work. Join Broche Ballet and start refining your movement from the ground up.
