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Pre-Activation Circuit for Dancers
April 20, 2022
Here is a pre-activation circuit for dancers based off the most current research. This can be implemented before class or competitions. Research suggests performing this at least 3 days/week in order to decrease the risk of injury.
Pre-Activation Circuit for Dancers
WARM-UP
- 1. Forward jogging
- 2. Backward jogging
- 3. High knees
- 4. Butt kicks
- 5. Walking open/close gate with hip external/internal rotation
- 6. Toe walking
- 7. Alternating front kick with toe touches
- 8. Walking single leg Romanian Dead Lifts (RDL’s) with toe touches
- 9. Walking windmill kicks
- 10. Carioca
- 11. Lateral side shuffle
- 12. Walking curtsey lunges
- 13. Inchworm
- 14. High knee skips
- 15. Lunges with trunk rotation
- 16. Forward and lateral leaps (chassé steps)
- 17. Leg swings forward/lateral
STRENGTH and NEUROMUSUCLAR CONTROL
- 1. Plié squats
- 2. Side plank with hip abduction/hip dip
- 3. Relevé plié squats
HOPPING/IMPACT:
- 1. Single leg hopping over line forward/backward
- 2. Single leg hopping over line side-to-side
- 3. Bounding (zig-zag hops)
If you have questions on this warm up, feel free to reach out to Omaha Physical Therapy Institute!
References:
https://journals.sagepub.com/doi/full/10.1177/2325967120937643
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