Warm Up

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Dr. Eddie Yacynych, PT, DPT, OCS is a Physical Therapist, a professional jump rope performer, and a former Division 1 cheerleader. He brings his expertise to this short program to help you optimize your mobility and strength for front and back walkovers. This series of 5 exercises takes about 10 minutes to complete and makes […]

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For this full body warm up, all you need is a little bit of floor space and a resistance band loop. The whole warm up takes just over 10 minutes. We’ll warm-up your ankle stabilizers, your quads and glutes, your core and shoulders, and even work in some neuromuscular activation for jump landing stability! This […]

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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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This is a short-format routine focused on exploring open and closed chain hip rotation. It is important for dancers to maintain active control through the hips’ full range of motion, prioritizing not just external rotation, but internal rotation as well! We progress from open chain hip rotation, to closed chain…and ultimately progress to dynamic movement […]

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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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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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Check out the webinar we did with Doctors for Dancers, taking a deeper look into the “10 Minute Warmup” routine we put together. We discuss why warming up is important, best practices, and the reasons behind some of the exercises we put into this particular warmup routine. This was a live webinar. If you want […]

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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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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.

Got 15-30 minutes?