Welcome to Move and Groove 8 guided by Emily Seymour. Today we will be focusing on stability and endurance, helping dancers build the strength and awareness critical for safe and effective training. This class uses the PBT Fusion Ball, ProBall and resistance band.

The class starts with a gentle warm-up, firing up the glutes, hamstrings, calves and core. We will then move on to more targeted strengthening work, enhancing dancers’ proprioception in Stability Endurance. Here, remind dancers to stabilise through their shoulder girdle by pulling the lats down and back, keeping the space between the neck and the shoulders. 

The final exercise in this class is Allegro with jetes, which is designed to enhance dancer’s coordination and fast-twitch muscle fibre recruitment. The dynamism of this exercise means that dancers can more effectively reproduce the same muscle activation when they come to the centre.

Tips

Remind dancers to keep their lats down and back — shoulder stability is crucial.

Encourage dancers to tune in to their alignment, making sure the knees are tracking over the toes.

Promote stability and mobility — we need both to dance with control.