The Secret to Higher Jumps

Ever wonder how fantastic dancers manage to float during grand jetes? Well the secret has to do with an exercise method called plyometrics. Plyometrics help athletes learn how to generate a lot of force in a small amount of time. (Sounds like a leap, right?) With these plyometric tips, your jumps are sure to be leaps and bounds above your competitor's.

                      

• Box jump training. It only makes sense that to jump higher, you have to practice jumping. Hit the gym and start working on box jumps. To properly execute a box jump, you must pick a box that you are sure you can get both feet onto. A box that is too high poses the possibility of missing your feet and subsequently knocking your teeth out. Make sure both your feet land on the box at the same time and that your body is in the same position as when you took off. You should work yourself up to higher boxes with less time between jumps.

• Lunges. A plyometric lunge adds diversity to your workout and will help condition your body to leap higher. Try scissor lunges. Start in a 90 degree lunge, jump up and switch the leg you have in front so you can land in the opposite 90 degree lunge. Your explosiveness from this position will translate well into your leaps. These lunges will also improve the muscles needed for switch leaps.

• Prancing! When doing prances or petite jetes across the floor, try to focus on height and not just getting to the other side of the room. These simple jumps are what prepares your body for the real deal, the grand jete. Doing baby jetes will get your muscles ready for the full split you want to do in the air.

• Strides. This is an easy exercise. You want to cover an area of ground (perhaps across the floor) in as little steps as possible. This allows your legs to become accustomed to splitting in the air, but recovering quickly. This will help you develop a beautiful line mid-air.

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• Step up! Find a ledge or box knee height (or higher if you really want a workout). Place one foot on it as if you are going to step onto it. Then push off the raised leg so that you jump and fully extend that leg. Catch yourself on the ledge using the same leg you placed on it, and slow your ground leg to the ground by resisting your body weight. Be careful when landing these because they pose risk of knee injury if not done properly.

10 Signs That You Are A Dancer

1. You know "one more time," actually means at least three more times.

2. Whenever you sit with your feet under a table, you are tapping away.

3. A grand plie or extended ponche is the only way you pick things up off the floor.

4. You do full split leaps over anything that gets in your path.

5. The kitchen is your favorite room because the floor is perfect for turning (not to mention that your counter is a built in barre).

6. You're aware that hallways are the best place to practice your across the floor exercises, especially shenae turns.

7. Whenever you spend the night with your dance friends it ends in a contest to see who has the best arches, splits, turnout, etc.

8. You know everyone's solo songs by heart! (And don't hesitate to belt them out while you're watching them practice.)

9. You know there are little eyes on you every time the tiny ballerinas are around because you're one of the "big girls."

10. Your dance bag is stuffed to the max and could be considered a deadly weapon if you turn around too quickly.

Perfect the Pesky Pirouette

Pirouettes are one of the most iconic dance moves. Every dancer can use these tips to perfect and nail your pirouettes every time!

• Increase core strength. Tight tummy muscles are essential for keeping your balance and landing your pirouette with finesse. Getting and maintaining a cut core will make turning infinitely easier. The rest of the body stems from your core, so its strength is necessary for exceptional pirouetting.
• Balance, Balance, Balance. The key to whipping out multiple turns is in your ability to balance. Practice standing on releve while going about your daily business. Cooking dinner? Perfect time to see how long you can hold your posse. The more you practice your balancing the more muscle memory you'll  build. Good muscle memory makes turning a breeze.
• SPOT! Perhaps the most important piece of turning is knowing where you are. Spotting (looking at the same spot for as long as possible) will lessen dizziness and help you stay in sync with your fellow dancers. Also remember to keep your eyes up. If you're looking at the ground, that's where you'll end up.
• Use your plie! A proper preparation is necessary for a clean turn. Utilize a wide base of support when preparing. You should push off your back leg to achieve a high releve and the momentum needed to complete however many turns you want to do.
• Don't psych yourself out. When you are going for a turn make sure you commit. Let the only option in your mind be perfect pirouettes. Don't worry about gravity pulling you to the floor. Focus only on the perfect, and that's what you'll get!

Fall Reads Dancers Need

Looking for a good book to compliment your hot apple cider this fall! Check out some of these perfect reads for dancers! There is likely something for every interest in this group of books.

Dance Anatomy
by Jacqui Green Haas

• This book is perfect for dancers that want to improve their flexibility and muscle tone. There are over 200 colored photographs that accompany 82 exercises to help dancers. Injury prevention and proper breathing techniques are among the many topics Haas details in this book.

Winter Season: A Dancer's Journal by Toni Bentley

•  Follow Toni Bentley through her difficult journey of growing up in the New York City Ballet. This autobiography is described as, "perhaps the closest that most of us will ever come to knowing what it feels like to be a dancer, on stage and off." This story is fitting as we head into the cold winter months.

                                        Bunheads by Sophie Flack                                                  

•  This fictional story follows nineteen-year-old Hannah Ward as she faces the difficult decision of committing her entire life to dance or striking out on her own in the real world. A decision that many teenage dancers can relate to as dance classes begin conflicting with social activities. This is a beautiful and realistic story about what dancers sacrifice to make it in the dance world.

Dancing for Degas by Kathryn Wagner

•  Inspired by the Impressionist artist, Edgar Degas, this work of historical fiction follows a dancer named Alexandrie in the City of Lights. She goes to the city to join the Paris Opera Ballet in hopes of making enough money to support her farming family. In the meantime she finds herself falling for talented Degas. Will she risk everything to be the star of the company?

We B*Girlz by Nika Kramer

•  Take a step away from the world of ballet with this collection of photographs and anecdotes about the girls who were apart of the B-boy movement. This book tells the true story of "Rokafella from the Bronx," who currently is a professional dancer, as one of the founding B-Girlz. Stunning photography makes this book extremely interesting.