Intermediate

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Hip flexor exercises for dancers

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Pilates workout for dancers using foam roller and theraband.

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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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Traci breaks down her top 10 exercises for competitive contemporary dancers. You can perform this full set of exercises as a complete workout…or feel free to take individual exercises from this program and incorporate them into your next class, warmup, or workout! The only equipment used here is a resistance band loop.

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In this movement sequence, we apply the principals of Dynamic Neuromuscular Stabilization (DNS) to improve and enhance body mechanics in dance transitions down to the floor and from the floor back to standing. These are transitions that we do all the time in dance…probably often without thinking about alignment and control (or lack thereof) through […]

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Megan creatively applies her background in developmental and functional movement patterns to lead you through this full body movement sequence. This full video is about 15 minutes long. Once you learn the choreography of the sequence, we suggest adding this flow into your dance warm-up before class, rehearsal, or performance. This flow primes the nervous […]

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This is a circuit workout that provides a full-body strength program using a kettlebell as the only piece of equipment. We begin with a warm-up consisting of active mobility exercises. And then we perform the kettlebell circuit, which includes a total of 6 exercises. You can choose to perform 1-3 rounds of the circuit. In […]

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  Sugarfoot Therapy teamed up with Doctors For Dancers to bring you this FREE dance warmup. Try it… Use it… Teach it! Research has proven that some warmup traditions in dance are not serving us… The old tradition of static stretching in the beginning of class increases risk for injury because it decreases muscle activation, […]

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You may be used to using your foam roller as a mobility tool. This routine utilizes the foam roller as a prop to help you find correct muscle recruitment in some of our favorite stability exercises. The only equipment necessary is a full length foam roller. This routine is effective as a warmup or as a […]

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SFT Combos are choreographed warm-ups to music, using Sugarfoot Therapy exercises. Dance teachers, our SFT Combos are a great solution for teaching your students a set warm-up. Our combos are best learned after the dancer has an understanding of our Basic Exercises in the SFT Progressions. It is important that the dancer is first able to execute these basic exercises with proper form and body awareness, without music. These SFT Combos challenge the dancer to maintain proper form while moving to the music.

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