How to use the training essentials

How to Use Long and Short Resistance Bands and Yoga Ball in Ballet Training

A. Long Resistance Bands

Long resistance bands are versatile tools that can help with flexibility, strength, and control, essential for ballet dancers.

• Leg Extensions and Arabesques:

  Attach the band around your foot and hold the other end with your hand. Slowly extend your leg into an arabesque or devant (front) extension, focusing on keeping the movement controlled and smooth.

  Benefit: Improves leg strength, control, and extension height.

• Turnout Strengthening (Clamshells):

  Lie on your side with the band around your thighs. Keep your feet together and lift the top knee while keeping your hips still.

  Benefit: Strengthens your external hip rotators, important for a strong turnout.

• Hamstring and Quadriceps Stretch:

  Loop the band around your foot while lying on your back, then gently pull your leg towards your chest for a deep hamstring stretch.

  Benefit: Increases hamstring and hip flexibility, essential for high extensions.

B. Short Resistance Bands

Short resistance bands are great for smaller, more targeted muscle groups, especially for stability and turnout.

• Turnout Exercises:

  Place the band around your thighs, just above the knees, and perform pliés or relevés while maintaining tension in the band.

  Benefit: Strengthens the muscles responsible for maintaining turnout and proper alignment.

• Ankle Strengthening:

  Place the band around your feet and push one foot away, mimicking a tendu movement. Alternate between both feet.

  Benefit: Increases ankle stability and strength, crucial for pointe work and jumps.

• Glute Activation (Side Walks):

  Put the band around your thighs and take small side steps while keeping the band taut.

  Benefit: Activates the glutes and helps with stability, preventing injuries.

C. Yoga Ball

The yoga ball adds an element of instability, which helps to engage the core, improve balance, and enhance control in ballet movements.

• Core Strengthening (Planks on the Ball):

  Place your hands or feet on the ball and hold a plank position, engaging your core and maintaining balance.

  Benefit: Strengthens core muscles, which are essential for posture, balance, and control in ballet.

• Arabesque and Attitude Control:

  Rest your stomach on the ball, then lift your leg into arabesque or attitude position. This helps you practice balance while focusing on engaging your back and glutes.

  Benefit: Improves balance and back strength for better arabesques and attitudes.

• Back Strengthening (Extensions on the Ball):

  Lie face down with your torso on the ball and perform gentle back extensions.

  Benefit: Strengthens the lower back muscles, improving arabesque height and reducing injury risk.