YOUR PRINCIPAL PLAN.
Plan Overview
Joel is a passionate adult dancer, and for the past five years, he has committed to training with greater consistency and focus.
BIGGEST GOAL
To have consistency in pirouettes and allegro!
GOALS IN THIS PLAN
1.Increase overall strength and stamina
2.Improve flexibility
3.Strengthen Allegro, especially for the solo
4.Increase stamina OVERVIEW
Joel has loved the previous plan, and it's great to see that he is enjoying the journey! This is a very exciting time as he commences rehearsals for the end-ofyear show and prepares for his solo, big well done to him! For this plan, we will focus on increasing the height of his grand allegro by improving the strength necessary for vertical jumps. We will incorporate grand allegro drills to enhance coordination, strengthen feet in order to push off the floor and refine technique, which will help with the execution of the grand jeté. Flexibility will also be a key focus, so we will continue working on that throughout this plan. Additionally, we will break down the entrelacés and saut de chats, especially in preparation for the solo. To improve stamina and help achieve the floating feeling Joel is aiming for, we will also add cardio classes. Keep up the great work!
TIME COMMITMENT
This plan includes 6 days at 2 hours each day. Each day is split into two parts. Feel free to do both segments at once or separately. Please make sure to warm-up before each session (try my Foam Roller Routine)!
Goals & Strategy
Coordination
Dancers can improve coordination by practicing exercises that focus on body awareness, rhythm, and muscle control. Activities like balance drills, isolations, and cross-body movements help the brain communicate efficiently with different muscle groups, allowing for smoother transitions and more precise movements. Improved coordination enhances the dancer’s ability to execute complex choreography with fluidity and grace, giving their performance a polished, effortless quality. This mastery of movement not only elevates the technical aspect of dancing but also adds expressiveness and artistry to the performance.
PlyometricExercisesforTwitchMuscles
Plyometric exercises help recruit the other half of the muscle fibres, which can lead to improved performance.In addition, plyometric exercises activate the fast-twitch muscle fibres, which give you the explosive power you need when jumping. Fasttwitch fibres fatigue quickly, so activating them through plyometric exercises can improve your dancing performance.This is because they cause the muscle fibres to stretch and then recoil, increasing strength.There is something called Increase Motor Firing RateThe motor firing rate is the speed at which your muscles can contract. Essentially, training the fast twitch. Plyometric exercises help increase the motor firing rate so your muscles can contract more quickly and powerfully.
ConditioningJumps
Dancers can enhance their strength for allegro by including targeted strength training exercises, such as plyometrics, calf raises, and core work, in their regular practice. Plyometric exercises, like jump squats and box jumps, help build explosive power needed for quick, sharp jumps. Calf raises strengthen the lower legs, improving control during takeoff and landing, while core exercises enhance balance and stability mid-air. Additionally, paying attention to proper alignment and muscle engagement during class can ensure maximum efficiency and reduce the risk of injury during allegro combinations.
Final Notes
EQUIPMENT
Follow this link for all the equipment you’ll need!
INTERACT WITH ISABELLA
Send your scheduled feedback here along with any questions or queries you may have along the way.
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Get in touch anytime.
Enjoy Joel! x
TO BE EXCELLENT TO BE THE EXCEPTION. SOMETIMES REQUIRES YOU
Let’s reach those goals! You’ve got this.