A mobility warm up session focusing on foot/ankle stability, hip decoupling, internal/external hip rotation, connecting to the abdominal core, and myofascial stretching where possible. The purpose is to prepare dancers for more intense traditional ballet, barre, acro, hip hop, Afro-contemporary, or modern dance warm up techniques.
Foundational Mobility for Dancers PB
Circuit
x 2
LAR
ULT
Seated Midfoot Spiral Stretch/Massage
time
60 sec each
time
60 sec each
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
| Set | Time |
|---|---|
| 1 | 60 sec each h:m:s |
| 2 | 60 sec each h:m:s |
Pelvis hooked into a relaxed neutral position before hinging forward. Relaxed breath into the sides of the rib cage, core gently engaged on the out breath.
LAR
ULT
Supine Slide Hip Decouple
reps
6 each
reps
6 each
| Set | Reps |
|---|---|
| 1 | 6 each |
| 2 | 6 each |
Breath pattern - breathe into the side ribs through the nose while knitting the ribs at the sternum to initiate the movement. Strong breath out through the nose, corseting the core abdominals (all 4 sides) and engaging the pelvic floor to return. Shoulders remain down, scapulae gently engaged, holding the supporting leg with elbows slightly out.