How to Use Power Pilates to Get Powerful Jumps
As you may have learned firsthand from your shin splints and furniture run-ins, it’s nearly impossible to replicate some aspects of your dance training in a small bedroom or on a concrete driveway. But all is not lost in your quarantined quest to perfect your grand allégro.
Pilates is one of the best low-impact cross-training tools for dancers, thanks to its combined focus on strength, alignment, and flexibility. Taylor Sambola, certified Power Pilates teacher and professional ballet dancer, breaks down four exercises to develop the muscle strength and coordination needed for explosive jumps, without aggravating your joints—or your downstairs neighbors.
Exercise 1: Side Series
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Exercise 2: Footwork Series
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{“product_info”: {“caption”: “Buy Now”, “product_price”: 0, “product_vendor”: false, “linkout_url”: false, “product_compare_at_price”: 0}, “headline”: “”, “credit”: “”, “description”: “u003cpu003eExtend your legs at a 45-degree angle, pressing through your heels to demi-pointe as if you’re pushing away from the floor, then slowly retract back to your starting position. Complete 3 sets of 10 controlled reps. At the end of each set, keep your legs extended and roll through your feet from flex to full pointe several times.u003c/pu003e”, “caption”: “”}
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Exercise 3: Hamstring Curls
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Exercise 4: Full Body Overhead
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