Partner Workouts for Team Conditioning, Part 2Published October 26, 2017 by Eva Tanenbaum in All Things Dance, Teachers Tip, Wishful Thinking
Partner workouts promote teamwork, camaraderie, and increased strength.
Using a teammate instead of exercise equipment allows your dancers to replicate effective exercises in and out of class. Using body weight instead of equipment keeps costs low for you and challenges your dancers.
The 5 partner workouts outlined below focus on increasing strength, power, and endurance.
Exercises for Lower Body and Leg Strength
1. Partner Pistol Squat
Partners stand facing each other about one foot apart. Start by holding on to each others RIGHT forearms or hands for support. Lift the LEFT foot about 4 inches from the ground, send hips back, and lower until knees are 90 degrees. Slowly come up without placing the left foot on the floor. After 30 seconds switch hands and feet.
2. Plank and Squat
One partner squats in a wide second position. Knees are at 90 degrees and toes are facing slightly diagonal. NOT TURNED OUT. The second partner will be in a high plank with their feet placed on the squatting partner’s thighs. For the best hold, place feet closer to the hip socket. After 30 seconds partners switch positions. Bonus: the partner who is planking can do push ups for their 30 seconds.
Plyometric Exercise Designed for Jump Height and Power
3. Burpee Tuck Jump:
Each partner does burpees by jumping into the air, landing in a squat position, shooting feet back into a plank, doing a push up, pulling legs back into a squat, and standing back up. When standing again, jump straight up and tuck knees into chest. Repeat for 1 minute.
4. Plank and Hop
One partner planks on their elbows while the other squats low and hops over the ankles of the planking partner. While jumping, tuck knees up and toward the shoulders. Go slow and focus on the height of the jump, not the speed. After 30 seconds, partners switch positions.
5. Long Jump
Each partner squats low and jumps into the air thrusting hips forward and landing in a low squat. The goal is to jump at least 3 feet forward. Partners will try to out jump the other, focusing on squat depth as well as jump distance.
So what are you waiting? Get your team exercising!
Written by contributor Katie Peyton
Katie is a Holistic Health Coach, Personal Trainer and world champion dancer. She has combined her 25 years of dance and her expertise in nutrition and fitness to create conditioning classes and nutrition lectures designed just for dancers. Katie empowers dancers to view themselves as athletes and gives them the tools to increase their strength, endurance, injury prevention and overall performance.