Single Leg Power – Step Up Jump

Jumping and leg power/endurance is a crucial part of most dance. Help increase stamina and explosiveness with this move.

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

Jumping is something many of our dancers wish to improve on, & though many of the hip/core exercises can help tremendously, we do focus on building power with actual jumps often as well. Especially on one limb.

Start with one foot on a low box & pushing through the top leg, driving arms, explode upwards. You goal is to reach up high but be ready to repeat for reps. Landing is crucial for proper rebound & injury prevention. Same top leg touches first, allowing shock absorption (bending) through that knee. Think quiet feet, not slamming.

We typically repeat on the same leg for 20 reps or 30-45 secs. At times it’s ok to focus on power, instead of speed & higher reps. You can try 5-8 max height, soft landing, really building the explosiveness.

Work this move into a circuit or train it on it’s own to help improve your muscle endurance and jumps! Can increase box height up until a bit above your knee, beyond than changes the dynamics more than ideal. Can also hold light dumbbells if doesn’t negatively affect your form.

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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