SFT Dance Fitness 5 provides a full body dance conditioning workout that encourages stable mobility from head to toe. As always, we focus on moving in the three planes of motion to best prepare the body for 3 dimensional dancing, and for a 3 dimensional world! The warm-up starts with foot intrinsics and progresses through […]
With this circuit routine, we are going to build upon many of our SFT basics exercises by adding load with dumbbells. This will further challenge our ability to decelerate. Adding weight enables us to train beyond our sport so our muscles are better prepared for the momentum and force they will encounter with dance. After […]
SFT Groin Strength is a full length workout that aims to improve pelvic stability, by strengthening the muscles that surround the hips. In particular, this workout focuses on eccentric strengthening of the adductors and hip flexors…to better prepare these muscles to perform controlled deceleration for the hip joints during dynamic movements in extreme ranges. Developing […]
This is the first of our regular Injury Prevention classes for CLI Studios. This was taught as a live-streaming class, so it’s a great way to get a feel for pacing when practicing and/or teaching our workouts. This is a full hour-length conditioning class and requires no equipment. Sugarfoot Therapy is proud to partner with CLI […]
SFT Dance Fitness 2 is a full body conditioning routine with a special focus on end range joint mobility control. This is important for dancers because of the frequent use of movements that utilize extreme range of motion. This routine also focuses on dynamic stability with multi-plane change of direction. Given the complexity and dynamic […]
SFT Dance Fitness 1 is a full length workout that takes about an hour to complete. It’s perfect for the advanced dancer athlete to practice on their own. Or…dance teachers, this is a fantastic series for an hour long conditioning class. We’ll focus on mobility, muscle activation, controlled deceleration of movement, joint stability, stamina, and […]
SFT Quad Activation Circuit is inspired by our demonstrator Jaimie Goodwin, who worked with Nick in the PT clinic, rehabilitating her 3rd ACL reconstruction. This sequence of exercises is designed to largely focus on functional isolation of the quadriceps to better activate them to stabilize the knee and to decelerate motion during knee flexion. This […]
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 […]
SFT Ballet Strength is an advanced complete workout that builds strength and stability where instabilities commonly exist in the ballet dancer’s physique. This routine begins with dynamic 3 dimensional stretches designed to activate your neuromuscular system and prepare your body for movement. You will then move on to a series of strength exercises that develop […]
Often, when we think about our core, we think about the abdominals alone…when in reality, our core is the entire trunk, meaning the hips, the shoulders, and the entire torso in between. Functional synergy between the various joints and muscles of the trunk is very important to provide complete mobile stability through functional movement. An […]
