Jumping

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SFT Stamina 2 is a routine that requires no equipment. The full routine will take you 45-60 minutes to complete. We begin with a warm-up that focuses on active mobility. Then the main workout consists of 3 work sets. Each work set consists of 2 exercises. We perform multiple rounds of each work set before […]

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This circuit routine begins with a dynamic warmup. Then we perform 2 rounds of the circuit. The circuit begins with specific core activation work to prepare the core for fast and explosive movement, and then progresses to explosive plyometrics to help build power. The ability to change direction with control and power is important for […]

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This workout is inspired by our demonstrator Asher William Walker. Asher is a hip hop dancer who has been working with me in the PT clinic for the past 7 months, rehabbing for an ACL reconstruction.  Now that he is back to dancing we are working on functional strength and conditioning to make Asher stronger […]

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As dancers, we are often asked to perform incredibly athletic feats when our bodies are on the verge of fatigue. SFT Stamina 1 is an advanced conditioning workout designed to prepare you for peak performance during shows, long auditions, and demanding rehearsal hours. This routine utilizes exercises that are functionally relevant for dancers. And in […]

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The great number of dance injuries occur during landing of jumps. This routine emphasizes jump form, training hip muscles to fire during takeoff and landing of jump motions in all 3 planes of motion. Activating the hips in this way ensures greater stability for the hip, knee, and ankle joints, helping to prevent injury. This […]

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This routine advances upon the jumping progressions in SFT Jumps 1 by adding the component of traveling through space. We also start to jump to and from one foot. The strength and stability required to takeoff and land using only one foot makes this routine much more advanced, even for experienced dancers. This routine takes […]

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