What You'll Learn
- Mastering core stability while executing a passé in a plank position.
- Effective strategies for wrist care and forearm stretching to prevent fatigue.
- Maintaining a neutral spine and proper alignment under physical load.
- Using forearm plank variations to build strength without wrist strain.
About This Video
Building the strength required for high, effortless extensions starts with a rock-solid core. In Week 2 of our specialized Planking Core series, Broche Ballet guides you through a rigorous set of floor-based exercises designed to bridge the gap between abdominal stability and leg control. While many dancers focus solely on flexibility, the ability to sustain a beautiful arabesque or développé relies heavily on the transverse abdominis and the stabilizing muscles of the hips.
This session focuses on dynamic plank variations, including movements that incorporate the passé position. By drawing the leg into a passé while holding a plank, you challenge your balance and force your core to compensate for the shifting center of gravity—exactly what happens when you transition from two feet to one during center work. We also dive deep into the mechanics of the upper body, ensuring your shoulders and tricep muscles are supporting you correctly to avoid unnecessary strain.
Recognizing that many dancers struggle with wrist sensitivity, this class provides essential tips for wrist care and longevity. You will learn how to use your forearm and elbow as alternative weight-bearing points and how to use a mat to alleviate pressure. We emphasize the importance of stretching and massaging the forearms to maintain flexibility, ensuring that your cross-training supports your ballet practice without causing injury.
Whether you are looking to improve your balance in a pirouette or increase the height of your legs, this 10-minute intensive provides the functional strength your extensions deserve. Follow along as we build endurance through multiple sets, focusing on a neutral spine and precise muscular engagement.
