What You'll Learn
- Techniques to build explosive power through plié and relevé combinations.
- Targeted exercises for the hamstrings and glutes to improve back extensions.
- Functional movements like skater lunges to enhance hip stability and turnout.
- Drills for improving single-leg balance and core alignment in passé.
- Dynamic stretches in second position to increase overall hip mobility.
About This Video
Building a strong foundation is essential for any dancer, and this 8-minute leg conditioning class from Broche Ballet is designed to do exactly that. By focusing on specific muscle groups often overlooked in standard barre work, this session helps you develop the power and stability needed for advanced jumps and sustained extensions. The class begins with a series of plié and relevé exercises in second position.
This sequence is designed to warm up the larger muscle groups while building the explosive strength necessary for jumps. By moving from a deep plié into a sharp relevé, you challenge your calves and glutes, fostering better control over your landings and takeoffs. Moving beyond traditional ballet steps, we incorporate functional movements like skater lunges and single-leg deadlifts.
Skater lunges specifically target the outside of the hips and glutes, which are vital for maintaining turnout and lateral stability. The single-leg deadlift, performed with a slightly bent leg, shifts the focus to the hamstrings and the posterior chain. Strengthening these areas is crucial for avoiding injuries and improving the height and control of your back extensions and arabesques.
Control and balance are also key components of this workout. Through leg lifting exercises and passé positions, you will work on the stabilizer muscles that keep you grounded during center work and adagio. These exercises help bridge the gap between pure strength and the graceful control required in a professional ballet performance.
We conclude the session with hip mobility exercises to ensure your muscles recover properly. A wide second position stretch allows for a deep release of the hip flexors and inner thighs. By improving your range of motion through active stretching and functional conditioning, you will find greater ease and height in your daily ballet practice.
Whether you are preparing for a performance or simply want to improve your overall technique, this conditioning class provides the necessary tools to build a stronger, more resilient body for ballet.
