STRENGTH4DANCE
S4D Education Channel
This short video shows all the possible movements of the pelvis and how you can integrate these into your own warm up before training or class.
Improve side bends, breathing, arm movement and even forward flexibility with this easy release with the roller.
Creating length with movement is a safe way to open the hips and reduces the sense of ‘danger’ perceived by the brain which helps us keep out new range.
Get mobile feet using the ball. Improve mobility, blood flow, fluid dynamics & sensory nerve input. Release into the feet for better jumps, point & kicks! Learn to release muscles, affect fascia & release trigger points in the foot.
Assess the range of your ankle and then improve it with this safe and effective calf mobiliser. Working in 3 directions will give a full range of mobility for the whole calf complex.
Improve your forward fold in minutes. This instant flexibility trick works on the neuro muscular system to improve flexibility. With specific positioning and activation of the adductors and abs we can feel release in the back line, and hamstrings. Try this before class for a deeper bend and higher kicks.
Get on top of your rises! Positioning; what is optimal alignment, and how to use the ball and band to achieve better alignment. Strength training; single, double leg and transfers.
Wake up the intrinsic muscles of the foot with these 2 exercises and create strong feet for awesome point, tendu & balance. This exercise wakes up the small muscles of the foot to create strength, mobility and give shape to your point.
Correct technique for the squat. Don’t get injured by poor form. Perfect the basics.
Strengthen the deep turnout muscles in 4 point kneeling. This position also trains the hip in flexion which represents our leg extension devant.
‘Twist or rotate’ is one of the most useful movement patterns so make sure you get good technique. Twisting motion gives us power, switches on the ‘core’ , and probably features in every dance move we do! This video shows a twist pattern with the band, training the trunk and core
This video shows the foundations of core stability training that I use regularly in clinic, in classes and in my dance education programmes. We look at the ability to maintain a stable pelvis and move the legs with appropriate use of the deep core muscles.
This video is a casual chat, talking all things that goes into making muscle, with Leigh (MT Dancer from Melbourne). We discuss what goes into creating muscle; bulking up, looking ripped and different approaches to both training and nutrition. What are the pressures on the male dancer for the ultimate body.
The importance of hydration for tissue health. What , why , when and how?
How can breathing help you recover in a matter of seconds? Use this tip during a hard routine or between numbers. Diaphragmatic breathing can restore your energy really quickly so you can dance for longer. Try this technique in your next class!
Hip and turnout strengthening with safe resistance. Progressing to a single leg bridge and arm press for hip and arm strength combined. This works the posterior sling and core for great pelvic stability.
Strengthen the deep hip flexors and improve your high kicks, leg extensions and developpe! How to apply resistance safely.
The ultimate squat strength programme! Strengthen hips, Glutes and legs & add variability to your training. Variability = less injury!! Add external load with resistance band or holding weights
Correct form for a plank. Strong core, shoulders and neck stability. Set the basis for great plank based abdominal work.
Train your abs as they are used in function… to decelerate motion of the trunk. This drill is easy to use with resistance band and a tether point and is a fantastic core workout. As the deep core (Transversus Abdominis) is horizontal in fibre alignment , rotational movements really ‘swtich it on’.
Train the push pattern and combine with a single leg balance. We are training core, COM control, chest and arm and rotational control!
What is flexion, extension, abduction, adduction? Is medial and internal rotation the same? Knowing our movement terms is essential for creating good training programmes. Good training programmes are essential for creating a strong robust body that can keep dancing and recover quickly.
What are planes of motion? Why do I need to know this? How does it affect my training? How does the body move? Each joint should move in all 3 planes of motion for health, strength and injury prevention.
What exactly is the core? Learn the anatomy and function of the inner unit system and how proper core function requires motion.
Everything you need to know about pronation. What happens in the foot? Why do we need it? How does it help us ? What is type 1 and type 2? How does this relate to dance?
Know the basics and learn about your spine. What are you moving? Where are muscles attaching to? What is neutral spine?
The basis of movement. The 7 basic movement patterns that we can design all of our exercise plans from.
Get fit, sweat & train. Add variation to the Jumping Jack CV drill. Movement complexity, speed and variation. Work your brain and body. Train your heart, lungs and agility!
One of the best leg strengthening exercises shown here using different equipment (bench, swiss ball, TRX, body weight; shrimp squat). Variability is key for making change in the body, keep challenging, keep changing!
Learn how to spice up your plank drill for the ultimate core workout. Work in all planes of motion and keep moving. This example includes foot, hip and arm drivers to challenge the body.
This video shows how we can use the foam roller for our strength sessions and not just as a release tool.
Challenge your push up with the medicine ball. Great strength drill with movement complexity.
his is another training plan that was filmed during lockdown in Sydney. It shows 9 exercises based on the primal movements of Push, Pull & leg work.
