Welcome to Move & Groove 2 guided by Coni Belgareto. This class expands on some of the exercises featured in the first class, training the dancer’s alignment, proprioception and coordination while warming up the body.

We will begin with Fusion Balance - Extension, taking the original exercise off the barre and into the centre to add an extra stability challenge. As in Move & Groove 1, we will be focusing on activating the deep rotators and keeping the weight over the balls of the feet. This is an excellent exercise for strengthening the hip flexors, hamstrings and inner thighs for adage.

To help younger dancers find the correct placement of their arms, we will complete the exercise Feel the Resistance. Using the yellow mini-loop band, dancers will raise the arms while pushing against the band, activating the triceps and biceps and bringing awareness to the placement of the scapula. 

In Catch and Stretch, we will be strengthening the abdominals and deepening the dancer’s awareness of their pelvic alignment. Here, we will use the Fusion Ball to provide live feedback concerning shifting or tilting in the pelvis. This exercise will conclude with a gentle hip flexor stretch to support recovery.

A brilliant exercise for training alignment for jumps and enhancing proprioception is Jump and Hold. This plyometric exercise helps dancers find the correct tracking of the knees over the ankles, promoting the activation of the inner thighs, VMO, glutes and hamstrings to support their landings.

Tips

Remind dancers to keep their weight over the balls of the toes 

Promote awareness of the tracking of the knees over toes — this is essential for healthy alignment.

Encourage dancers to keep their fingers soft — the tension should be in the core not the hands.