5 Exercises Your Dancers Need For Full Split Leaps
November 21, 2019

Raise your hand if you have a dancer desperate for a full split leap (or even over split) in the air?

I’m hoping your hand shot right up!

It’s googled over and over again and there are whole Youtube channels dedicated to getting dancers in a full split when they take off from the floor.

If your dancer has great technique, that’s incredible, but do they have the strength and flexibility to hang in the air long enough to hit the full split?

Below you’ll find 5 exercises your dancers should be doing for full split leaps.

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Low Back Twist
Warming up your low back is essential for hamstring flexibility

•Sit with your legs extended forward.
•Cross your right foot over your left thigh.
•Extend your left arm on the outside of the right knee.
•Inhale.
•When you exhale, twist your torso to the right and place your right hand next to your right hip to hold the stretch.
• Allow your head to follow your body to the right.

Repetitions:
Hold for 30 – 60 seconds and repeat on the other side.

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Wall Sit Jumps
Strengthen your ankles and entire leg while training explosive power.

• With your low back pushed up against the wall and knees at a 90 degree angle, push off of the wall to jump as high as you can.

• Rolling through the feet on the way up and down.

Return to the wall and repeat 8-10 reps.

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Turn out Drill

Hips can’t open to a full split without turnout!• On your back with your feet together and legs extended straight from your hips at a 90 degree angle, turn your feet out to first position, and return parallel.

Repeat 15-20 reps

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Narrow Squat Pulse

Strengthens the quads for long lines and power• Starting with your feet together, rise into relevé and forced arch.

• Squeeze your knees together and keep the heels high.

Slowly pulse with control for 10-12 reps.

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Split Lunge Jump
Strengthens the glutes, ankles, core and entire leg•Begin in a lunge position
•Bend both knees and jump off the floor
•Switch feet while in the air
•Land in a lunge position on the other footRepetitions and Modifications:Repeat 10 – 12 times[+] Hold a weight and increase jump height
[-] Leave feet on the floor and do stationary lunge

DO EACH EXERCISE 1 -3 TIMES THROUGH