Featured exercise: Touch the heels squat
Why: Dancers often have level change and jump difficulty because they are strong in some positions, but not in others. The 90 deg touch your heel squat helps the hips, knees, and ankles time together to strengthen the more challenging ranges to be strong in.
How: If you have a band, place it above your knees like a skirt, as pictured. The exercise may be performed without a band as well. With feet armpit width apart and toes facing forward, engage your core and reach for your own heels as you squat. Hold the down position for 3 seconds. Now squeeze your glutes to bring your hips back up over your shins and ankles to return to standing. Repeat for 10-20 reps and build endurance from there. Be sure to keep the knees facing forward. Bonus round: Add a releve or jump at the top of the movement to enhance your power training.
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