Balance

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This is an advanced workout for dancers, with a focus on knee stability. After a dynamic warmup, we will complete a circuit that consists of 4 exercises. These four exercises will train knee stability in a wide variety of positions, loading the knee joints in several different angles. We will also focus on strengthening the […]

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This class focuses on exercises to enhance pelvic floor strength, stability and control for all levels of dancers. You will leave class feeling empowered with a stronger and more stable pelvic floor, as well as a better understanding of your pelvic anatomy to prevent injuries. This 40 minute class utilizes the following equipment: a Swiss […]

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The theme of this workout is…speed! We spend a lot of time in Sugarfoot Therapy focusing on slow, controlled movement. In this advanced circuit workout, we highlight the variable of speed…challenging you to move quickly and powerfully while maintaining control. After a dynamic warmup, we do 2 rounds of the circuit, adding some tweaks in […]

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Follow along with Katie in this full body strength workout for dancers. We begin with a dynamic warmup and then perform 2 rounds of a circuit, followed by a cool down. Equipment used consists of a resistance band loop and dumbbells. We recommend using a moderate weight (in the 5-20 lb range), depending on your […]

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In this short-format routine, Katie leads you through 2 sequences…one lower extremity focused flow and one upper extremity focused flow. No equipment is requires, although we will give you the option to add resistance with a light to moderate hand weight. These sequences are best explored if you have a solid foundation of Sugarfoot Therapy […]

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In this 30 minute routine, Dr. Kerry McMahon, PT, DPT, CSCS works on activating and strengthening the peroneals and posterior tibialis. These muscles support the arches of the foot and stabilize the ankle, especially in vulnerable positions like point, demi-point, and/or dancing in heels. For equipment, you will need: a long TheraBand a pad or […]

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Kettlebell workout for dancers, programmed by a Dance Physical Therapist.

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This routine is specifically designed to improve balance skills by stimulating mobility, strength, and stability in both the upper and lower body. These exercises uniquely train you to find balance during dynamic movement, enabling you to get on your supporting leg with greater accuracy and stability. This routine works great as a warm-up at the […]

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SFT Balance 2 advances upon our SFT Balance 1 routine, ultimately using larger range of motion and less base of support to challenge your balance. This routine focuses on glute stabilization of the hip, knee, and ankle joints, which is critical to safe balance during dynamic movement. This routine works great as a warm-up at […]

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This sequence of exercises is an excellent full body warm-up to get you ready to dance. We advance upon our previous SFT Balance routines by putting an increased focus on anterior and posterior hip activation. There is also an increased focus on trunk activation for dynamic balance. This routine will leave you feeling warm and […]

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