Spring training featured exercise: Plie squat jacks

Photo by Matt Blewett/Matte B Photography

Featured exercise: Plie squat jacks

Why: This exercise develops leg endurance and power for level changes and jumps. 

How: Start in a sumo squat position with the finger tips slightly above the floor. A sumo squat is like a second position plie mixed with a flat back position, as illustrated in the picture. Move the arms upward (like a jumping jack) while pushing through the legs to jump. Start with a basic star shape jump with straight legs and pointy toes, then work up to harder jumps like tuck jumps. Begin with a set of 8 and work up to 32 as your weeks of training progress. Proper alignment is more important than number of reps.

To learn more about Twin Cities Orthopedics and our comprehensive Dance & Performing Arts Medicine services, follow us on Facebook, Instagram and Twitter. For questions related to Dance Medicine, contact SpecialtyPrograms@TCOmn.com.

Train Smarter, Not Harder Summer Registration Open!

It’s back for a third year! Twin Cities Orthopedics is offering the Train Smarter, Not Harder summer program for dance teams.

New this year: Weight room and specialty sessions on safely conditioning the muscles and joints for high kick technique enhancement

Location: At your school, a TCO performance facility, or Training HAUS

Cost: Sliding scale dependent on number of sessions your team schedules.

For more information, contact Luke at Charlesrudberg@trainingHAUS.com.

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The articles from Twin Cities Orthopedics appearing in the Tips from the Pros segment are written by Twin Cities Orthopedics’ Dance Medicine providers for educational purposes. It is not intended to diagnose, treat or prevent any medical condition.

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