Exercise

Plank

Hamstrin
g Stretch

Straddle
Stretch
on wall

Health and Safety

Rest on
forearms
Make sure the
body is linear with
torso so theres no
strain on the back
Keep the bottom
inline
Keep abs pulled in
Dont over stretch Hamstrings
During the stretch
dont bounce as
this may tore
muscle tissue.

Muscle Fitness
Component of
Fitness
Abdominals
Triceps
Core muscle
Gluteus

Keep Bottom on
Inner thighs
Flexibility in
floor
Dont bounce
hip joints
Arms/hands lightly
press legs towards
ground
Head is in line with
body rested on
floor

Backward keep body, pelvis and

s frogs

head on the floor

Aim to get feet on the
floor
Dont let the back

Supporting
Technique
Strength/Weakness
Posture
Prevents injury
Balance

Supports Jazz
Technique
flexibility
Kicks
Splits
Supports Jazz
Technique
and Ballet
Technique
Flexibility
Layouts
Kicks
Splits
turnout

Inner thighs Supports Ballet

Flexibility in Technique
Turnout
hip joints

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arch as it will put

pressure on it

Turn out
Exercise

Exercise

Keep body pulled

up
Make sure the
gluteus is
squeezed
Spine is straight
Health and Safety

Leg

Extension
left leg

Abdomin
al Leg
Raises

Keep hip down

Keep underneath
leg strait

Keep back flat on

the floor so it isnt
arches as this will
cause strain
Rest hands in a V
beside you
Inhale when going
up and Exhale on
the coming down

Supports Ballet
Turnout
Inner thighs Technique
Strengthen Turnout
Footwork
ankles
posture

Muscle Fitness
Supporting
Component of
Technique
Fitness
Strength/Weakness
Supports
Jazz
Inner thighs
Flexibility in Technique
Flexibility
hip joints
Layouts
Splits
turnout
Lower
Posture
Prevents injury as it
Abdominals
Hip flexors strengthens your core
Balance

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Skipping

Sit Ups

Jump with feet

together
When jumping
press through the
toes
Appropriate Shoes
so the knees dont
absorbed the
shock of jumping

Inhale when going

up and Exhale on
the coming down
part of the sit up
When lifting the
head, neck and
torso, make sure to
work the abs and
not the neck and
lower back
Go slowly with
control

Supports All
Dance related
exercises and
classes.
Increases
Cardiovascular
endurance
Prevents injury
Balance
Improves coordination
Improves Stamina
Abdominals Balance
Posture
Strengthens
stomach muscles
which prevents
injury
Gastrocnem
ius
Quadriceps
biceps