Pilates for Dancers
This course examines the key demands of dance (strength, flexibility and technique), as well as the classic imbalances that should be considered when designing effective Pilates conditioning programs for dancers. Based on Pilates, as well as the incorporation of other sources, participants learn supplemental repertoire on the mat, reformer, chair and cadillac that is designed to enhance performance as well as reduce the risk of injury . Dance specific issues are addressed including use of the upper back and arms, torso stabilization, maintaining turnout, achieving high extensions and optimal arabesques, controlling knee hyperextension, and developing the desired point of the foot while maintaining adequate ankle-foot stability. In addition, special emphasis is placed on the ability to transfer information from isolation exercises to functional movement in the dance technique class. When properly taught, this repertoire will yield improvements that will make your dancers excited to come back for more!
This program is approved by the PMA for 24 CECs.
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Munich, DEUPilates House
Pilates for Dancers Program Structure
Objectives: 1. Review key dance-specific strength, flexibility, and technique demands for the spine. 2. Learn effective strengthening exercises for the abdominals and back extensors utilizing the Pilates reformer, wunda chair, cadillac, and mat. 3. Develop instructional skills to identify and effectively cue clients to emphasize adequate lumbar flexion, promote supported thoracic extension, limit excessive lumbar hyperextension, and appropriately distribute motion throughout the spine.
Objectives: 1. Review key dance-specific strength, flexibility, and technique demands for the hip 2. Learn effective strengthening exercises for the hip extensors and hip flexors utilizing the Pilates reformer, wunda chair, cadillac, and mat. 3. Develop effective cues to promote appropriate muscle activation and lumbar-pelvic mechanics to optimize the height of the leg in classic movements to the front and back such as extensions and the arabesque. Learn exercises to promote activation of the deep outward rotators and optimize turnout.
Objectives: 1. Review key concepts to facilitate transfer from isolation exercises to functional movement patterns for dance vocabulary emphasizing the hip. 2. Learn effective strengthening exercises for the hip abductors and hip adductors utilizing the Pilates reformer, wunda chair, cadillac, and mat. 3. Develop effective cues to promote appropriate muscle activation and mechanics to optimize turnout and range of the leg in movements to the side such as plies and developpes. 4. Practice exercises and cues for the knee that can be utilized to control knee hyperextension and encourage good hip-knee-foot alignment. 5. Participate in a mat class designed for dancers utilizing elastic bands for resistance.
Objectives: 1. Review the importance of proprioception and balance for dancers. 2. Learn exercises for the ankle-foot complex that develop strength and proprioception. 3. Learn select strengthening exercises for the upper extremity utilizing the Pilates reformer, cadillac, and mat that are key for achieving dance aesthetics and can be used to complement classic Pilates exercises. 4. Discuss several program design options for dancers. 5. Participate in a mat class designed for dancers utilizing elastic bands for resistance.