Leap Performance Training

In-home acro privates for dancers! Learn how to safely execute and integrate Acro tricks into your dancing. Learn the basics like walkovers, aerials, balances and tumbling or learn more advanced variations and popular contemporary Acro tricks such as head spins and head springs. 50% off your first single session when you use promo code FIRSTLEAP No equipment necessary. Spacing requirements dependent on goals and skill level. ... #yycdancers #calgarydancers #acrofordancers #performancetraining #acro #acrodance #dance #acrotraining #acrobatics

E X E R C I S E | Improve port de bras and strengthen inner core This exercise is a two in one! We work our inner core (deep core muscles that stabilize your torso and spine NOT your six pack muscles) and also your arm and back muscles to help improve your port de bras. Don’t forget, inner core strength is important for injury prevention and optimal performance of skills! 1) First start in a table top position and hover your knees a couple inches off the ground. ... 2) Keep your inner core engaged (think belly button to spine) while you lift one arm off at a time. Try to minimize the amount of shifting side to side and keep your back flat (no lifting one knee or hip higher than the other). 3) Make sure to engage your back muscles by pressing your shoulder blades down towards your tailbone and squeeze them together. Press your shoulders away from your ears as you lift your arm. Now accepting bookings for in-home or virtual private lessons! Acro, dance or performance training (targeted strengthening, stretching and dance conditioning) available! #yycdancers #performancetraining #calgarydancers #danceconditioning #acro #acrodance #dance #dancestrengthtraining #stretchandstrength #acrotraining #dancetraining #innercore #armstrength

S T A B I L I T Y Incorporate stability exercises into your training to maximize control and prevent injury. Tips: - Always focus on making the movements and transitions smooth with out wobbles. ... - Engage the inner core and pull tall in the supporting leg and torso. - Any time you are in a pile or fondu make sure your knee is tracking over your toes (think pinky toe not big toe) - Squeeze bum when in turned out position to increase turnout. #yycdancers #performancetraining #calgarydancers #danceconditioning #acro #acrodance #dance #dancestrengthtraining #stretchandstrength #acrotraining #dancetraining #strengthtraining #dancestability #dancebalancing

E X E R C I S E Improve your turnout and classical retires! 1) Press your knee back and remember to squeeze your bum (your hip external rotator muscles are here including your piriformis, glute med/max and the deep hip rotator muscle group). 2) Always resist on the way back. We work our muscles eccentrically (meaning we are engaging the muscle as it lengthens) which is great for getting maximal control and injury prevention. ... 3) Keep the supporting leg strong and ALWAYS engage the inner core. #yycdancers #performancetraining #calgarydancers #danceconditioning #acro #acrodance #dance #dancestrengthtraining #stretchandstrength #acrotraining #dancetraining #turnout

Train one-on-one with a certified Athletic Therapist to improve strength, flexibility and cardiovascular fitness. Exercises are always specialized for dancers and targeted so you can reach your goals. 50% off your first single session when you use promo code FIRSTLEAP.

Want to get back to where you were before the shut down? Book a one-on-one acro skills training session today. Receive 50% off your first session when you use promo code FIRSTLEAP. https://leapperformancetraining.com/booking/

T E C H N I Q U E Improve your landing technique! We always want to make sure we are landing with knees over toes otherwise we increase our risk of injury. First check to see if you are landing properly. If you find your knees are falling in or you are wobbling it may mean you have a weak glute med or maybe you just lack neuromuscular control (meaning how your brain is able to control your muscles). Exercise 01. MONSTER WALKS - This one focuses on strengthening the glut...e med. Make sure to get nice and low and don’t let your knees fall in. Exercise 02. FONDU ON YOGA BLOCK - This one is aimed at improving neuromuscular control. Focus again on keeping your knee over your toe and also making your movements smooth (no wobbles). Dancers also need to have good landing technique while in a turned out position so try this exercise turned out as well.

S T R E T C H PNF quad stretch Don’t overlook the importance of the simple stretches. The rectus femoris muscle, one of our four quad muscles, is the only quad muscle that also crosses the hip joint meaning it is a hip flexor. Stretching our hip flexors is important for injury prevention, improving split flexibility and for the proper execution of many acro skills. There are many different types of PNF (proprioceptive neuromuscular facilitation) stretching. In this type... we are engaging the quadriceps muscles by pushing our foot into our hand. This sets off our body’s natural stretch reflex which inhibits or relaxes the muscle allowing us to then get into a much deeper stretch of the quadriceps. Tips: - Do this stretch 3-4 times before switching sides. - Keep the hips square - When relaxing into the stretch pull the foot deeper towards the glute and sink the hips towards the floor #yycdancers #performancetraining #calgarydancers #danceconditioning #acro #acrodance #dance #dancestrengthtraining #stretchandstrength #acrotraining #dancetraining #stretching #flexibility #dancestretching