Exercise Videos: Dancing and Gymnastics

Strength and Control
Mobility and Flexibility
Gym




Hip Flexor Stretch


Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
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Step out with theraband


step out into a split leg squat position. Squeeze the glutes on the front leg to drive you up onto the front leg. Once in the upright position, engage the glute in your back leg to control your movement as you shift your weight backwards from your front to your back foot.
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Supported single leg squats


Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
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Squat jumps


Standing with both arms up in the air, squeeze both glutes and squat down on your heels. Power through your glutes and drive straight up through your heels to explode up off the ground and land with your knees slightly bent. Maintain the position of your arms throughout exercise.
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Box jumps


keeping your toes pointing straight and knees over your toes, squeeze your gluteal muscles to jump onto the box, landing on the mid to front part of your feet, squeezing glutes again to jump off the box, landing in a squat with knees pointing over toes. Squeeze glutes until hip is extended again and heels are on the floor. Ensure back is kept flat when landing.
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Tiger walking


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest while reaching forward and planting your right hand. Repeat and alternate sides.
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Press up star


Begin in push up position with your back flat and shoulders back. Keeping your feet anchored, move your hands one at a time to the left as if rotating in a circle. Your back position should be maintained throughout this. Continue until you are back at your starting position. Repeat and change direction that you move in.
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Single leg deadlift


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
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single leg deadlift with rotation


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate at this point. Rotate your hip to the right so your left hip is facing up. Squeeze your right glute to maintain the position of your knee and slowly bring your hips back to being level horizontally. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
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Walking with drive through


When in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front foot, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. Alternate legs and repeat. It is important not to swing the back leg through until your body has been thrown forward.
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Standing drive through


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front feet, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
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Split leg squats


resting on the knee of your back leg with the front foot flat on the ground, ensure both knees are at 90 degrees and back is straight. Push up through the back leg whilst squeezing the glutes on your front leg to bring you up onto the front leg, focusing on keeping your knee in line with your toes and your toes pointing straight
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Hip twist


Flatten your back and have your hips and knees at 90 degrees. Let your right leg drop out to the side while keeping your hip and knee at 90 degrees. Use your glute to bring your right leg back to the starting position. Your left leg should remain completely still
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Cross over single leg squat


Standing on your left leg, squeeze the left glute and squat down on it. At the same time, bring your right hand across your body and towards your left knee. Maintain the position of your knee and don't let it rock from side to side. Squeeze through your glute to come back to your starting position.
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VMO Single leg sit-stand


from a chair, one foot is firmly on the floor with toes pointing forwad and knee over toes. Other leg is lifted off. Activating glutes and hamstrings of the weightbearing leg, lean forward to stand up and squeeze glutes to extend the hips. Keeping the other leg lifted off, lower yourself back down, keeping the quads and hamstrings activated to control the movement.
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Single leg squats


Have a book/dumbbell under your left heel so the toes are pointed towards the ground. Squat down on the left leg while not letting your knee go past your toes. Squeeze through the left glute when coming back up. Repeat and alternate legs
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Wall lift


Stand against the wall with your back and shoulders flat against it. Bend your knees to 45 degrees and maintain this position throughout the exercise. Keeping your right foot still, come up onto your toes on your left foot and slowly back down. Alternate legs.
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VMO Double leg sit-stand


from a chair with feet flat on the floor and toes pointing forward, cross arms over chest and lean forward to stand up. Ensure knees are kept apart and quads and hamstrings are activated. Squeeze glutes until hips are extended. Keeping your back flat, knees over toes and toes pointing forward, lower yourself back onto the chair, whilst quads and hamstrings are activated to control the movement.
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Achilles stretch


Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
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Quadriceps


While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
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Lx rotation


Lying on your back with your arms outstretched and knees bent so that your heels are flat on the ground. Rotate your hips while keeping your shoulders in contact with the ground so that one thigh is in contact with the ground. Rotate the hip on top and extend that knee to further stretch your lower back. Repeat on the other side
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Hamstring


Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
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FABER stretch


Lie on your back with your legs out straight. Bend one knee and rest that foot on the front of the thigh on the ground. Let the bent leg relax while keeping the opposite glute relaxed on the ground
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Groin (gentle)


Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
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Upper hamstrings


Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
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Foam rolling


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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Stretch to the sky


While standing, bring your shoulders up and above your head as far as you can while also standing on tip-toe. Slowly bring your arms by your side while coming out wide and lower your toes to the ground
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Caterpillar stretch


In standing, bend at your waist keeping your legs straight until your hands are as low as they can go. Lean forward so your palms are flat on the ground and walk your hands forward until you are in a push-up position. Drop your thighs and hips gently to the ground and push through your palms to arch your back. Lower your back to the ground and walk your palms back towards your feet, then slowly stand up.
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Walking arabesque


Feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion. Take a few steps and alternate legs.
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Knee to chest


Lie on your back, with both legs straight. Bring one knee to your chest and pull it firmly with your hands. Your opposite hip and glute should remain on the ground.
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Close gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip towards from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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Open gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip away from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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High knees


Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
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Heel flicks


Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps
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Star sprint


Jump up for a header, land and then sprint a few strides diagonally. Stop and jump while driving both knees towards your chest, land and then sprint diagonally in the other direction.
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3m sprint – 3m decelerate


Sprint for 3m and then slow to a jog for 3m before stopping.
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Accelerate- sprint- deccelerate (10m)


Jog for 2m, sprint for 6m and go back to a jog for 2m
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Dynamic stretches


Stretching muscles in a dynamic movement that will not only lengthen the muscle but increase joint range of movement as well
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Shuffling with change of direction


Keeping a slight bend in your knees and lower back, shuffle forwards diagonally two strides. Repeat and go forwards diagonally in the opposite direction. Your hips must be facing forwards throughout this.
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Step off


step off the step, landing on the mid to front foot with knees over toes. Ensure glutes are activated to control the movement
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Step up


place one leg on the step with toes pointing forward and knees over toes, then squeeze glutes to drive you up onto the step until your hip is extended.
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Swing through with arabesque


feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion
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Superman in standing


Flatten your back in standing and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg back. Your body should not sway from side to side.
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Triple hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Lunge with theraband


put theraband around the outside knee and step forward into a lunge position keeping your toes pointing straight and squeeze your gluts to ensure you knee stays over your toes. Then step back up onto your back leg
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Single hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes (not collapsing in or turning inwards) and your hips level
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Lunge with rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
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Drive through


This is a great exercise to corodinate gluteal and calf activation with opposite leg hip drive for runners. With heels off the edge of a step/box, body leaning slightly into wall, squeeze glutsand come up onto your toes on one side as you drive the opposite knee up to hip height using your core to keep spine and pelvis steady.
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Arabesque/single leg dead lift


This is a great exercise for glute activation and eccentric hamstring loading exercise and is a good exercise to complete after a hamstring strain and kicking sports. Standing on one leg with your knee slightly bent, slowly bring chest towards floor, extending the opposite leg and keeping the back in a neutral position and the hips level. Slowly return to an upright position. where weight is moved onto one leg
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Bow and Arrow


This exercise aims to improve the rotation range of you thoracic spine. Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
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Hip External rotation in 4pt kneeling


This is an excellent exercise for improving the control of both lateral gluteals and hip external rotators. In 4pt kneeling extend one arm out in front of you and the same leg out behind. Keeping the whole torso well aligned, rotate whole body evely away from weight-bearing side, then slowly back down to neutral.
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Drive through in side-lying


This is a great exercise to ensure correct gluteal activation when driving with your leg in running, cycling or jumping type activities. Lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees, loop theraband around arch of your top foot, holding the other ends in front of chest. Keeping legs evenly apart, squeeze your buttock muscles and push with heel until your leg is straight.
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Prone hip extension/glute activaiton


This is a great exercise for ensuring gluteal muscles are activating properly before doing more complex exercises. Sart by lying face down with your forehead resting on your hands, bend your knee to 90 degrees, squeeze gluteal muscles and push heel towards ceiling, making sure not to arch lower back.
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Calf raises


Doulbe leg or single leg, have feet facing directly forwards, keep knee straight, and slowly lift heel off the ground coming onto toes ensuring you heel stays straight.
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Theraband eversion


This is a strengthening exercise for the pernoneal muscles or ankle stabilisers, required for ankle stability on uneven ground, jumping and landing or change of direction sports. Wrap theraband loop around both feet at forefoot level. Keeping one foot still, scoop little toe out to side, turning sole of foot to face outwards. Control back to the start point.
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