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.
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 […]
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, […]
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 […]
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 […]
With this routine, we will focus on training muscular control of the spine as it moves in all 3 planes of motion…the sagittal plane where the spine bends forward and back, the frontal plane where the spine bends side to side, and the transverse plane where the spine rotates, or twists. Muscular control of the […]
SFT Heels Prep is a warm-up to prepare your body for dancing in heels. You will activate the proprieceptive nerves and neuromuscular system that will help protect your ankles, knees and hips when dancing in heels. You will train your muscles to control the ankles and hips through their full range of motion so that your […]
Sugarfoot Therapy Meets Apolla Shocks in this 15 minute dance warm-up, appropriate for intermediate to advanced dancers. These exercises focus on dynamic stretching, neuromuscular activation, joint stability, and shock absorption. When you perform this warm-up, you will feel the effectiveness of resisting through the floor in your Apolla Shocks. Your Shocks provide support from the outside-in…as you train your […]
This is our introduction to Sugarfoot Therapy. This sequence of exercises is a full body warm-up in which we introduce the basics of functional movement in all 3 planes of motion…sagittal, frontal, and transverse. Starting with mobility exercises, we then move to functional strength and stability exercises to activate the upper and lower body neuromuscular […]
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 […]
