Pre-Plié Prep

We’ve all heard it: the chorus of cracking joints that comes with the first plié of class. A lot of dancers treat barre as their daily warm-up, but a ballerina jumping into class cold is kind of like the Tin Man trying to move without his oil can. Conditioning expert and former professional ballet dancer Rachel Hamrick has four pre-barre exercises that will get your body ready for that aggressive dégagé combo.

You’ll need
: an FLX ball or a medicine ball

(Photo by Nathan Sayers)

Vinyasa Flow

Purpose
: Yoga is a great way to prep your body for ballet class. The repetitive nature of vinyasa flow gets your blood pumping and your body temperature rising, helping to gradually increase your range of motion.

1. Begin in a full plank position with the FLX ball between your ankles. Your body should form a straight line, starting at your heels and continuing through your neck. Think of pulling your belly button towards your spine and rolling your shoulders back and down. Hold this plank position for 10 slow counts.

(Photo by Nathan Sayers)

Hamrick says
: “Throughout the vinyasa flow, squeeze your inner thigh muscles together to hold the ball in place. This will generate extra heat and keep you from hyper-extending your knees.”

2. Untuck your toes and lift your chest so that your back arches. Squeeze your quads so that only the tops of your feet touch the floor, and think of lifting your chest up and forward to avoid crunching into your lower back. Hold this upward dog position for 10 slow counts.

(Photo by Nathan Sayers)

3. Lift your hips toward the ceiling so that your body forms an upside-down “V” shape. Reach your heels toward the floor while keeping your spine lengthened and your shoulders away from your ears. Hold this downward dog position for 10 counts. Repeat the entire sequence 3 times.

 

Lizard

Purpose
: This position stretches your hips’ external rotators so you can maximize your turnout throughout class.

(Photo by Nathan Sayers)

Get into a low lunge, with your right leg forward at a 90-degree angle and your left leg stretched behind you. Place both forearms on the inside of your right thigh so that they’re parallel with your right foot. Think of trying to get your chest as flat and long as possible. Hold for 30 counts and repeat on the other side.

Hamrick says
: “To increase the stretch, think of hugging your right knee into your midline, rather then letting it open to the side.”

 

(Photo by Nathan Sayers)

Single-Leg-Switch Abdominals

Purpose
: Working your core before class will prepare you to engage those same key muscles during balances and pirouettes.

1. Lie on your back with the FLX ball between your shoulder blades. Bring your right knee in toward your chest and curl your upper body so your knee is in line with your forehead. Place your hands on the top of your right shin, keeping your elbows wide and your shoulders down. Extend your left leg on a high diagonal and pull your belly button in.

2. Switch your legs so that the left knee pulls in toward your chest and your right leg extends on a high diagonal. Do 20 repetitions.

(Photo by Nathan Sayers)

Hamrick says
: “Think of pushing your knee into your hands to help you engage your core.”

Modification: Scissor Abdominals

For a more advanced abdominal warm-up, straighten both legs and hold your top leg from behind your calf or thigh. Keep both legs straight as you switch legs. Do 20 repetitions.

 

 

Toe Roll

Purpose
: This exercise strengthens the intrinsic muscles on the bottom of your feet, prepping them for everything from relevés to grands jetés.

(Photo by Nathan Sayers)

1. Sit on the floor with your legs stretched out in front of you. Bend your left knee slightly so you can place the FLX ball beneath your left toes with your heel resting on the ground.

(Photo by Nathan Sayers)

2. Straighten your left knee so that your left arch shapes around the ball as it rolls away from you. Push down on the ball with your toes and arch as you hold the extended position for 10 counts. Repeat 15 times with each foot.

Hamrick says
: “Keep your toes straight throughout this exercise to train your foot not to knuckle when it points.”