Build Strength and Stamina

Hi, my name is Deborah Harris and I'm so excited to be back here at [inaudible]. Anytime today I will be teaching a jump board class for dancers using the garage reformer and essential skill for any dancer is the ability to execute clean and beautiful jumps. The trick is to jump safely and to make it look effortless. This class is specifically designed to build lower body strength and stamina and to help develop proper foot articulation. Crucial for jumping. I absolutely love using the jump board. It is an amazing tool we can use to get more air time to perfect some of our more intricate jumps.

You're going to love this class as we break down the mechanics of some of our more challenging footwork combinations. Get ready to work hard and jump high. Participating in today's class. I have Carolyn Deitz. Are you ready? All right, let's get started. We're gonna start on our garage, um, with three springs. So actually I'm going to have you come all the way back on in.

We're gonna start on three springs. You could also do this on two springs depending on what feels better for you. And we're going to work on waking up our feet. The feet are nice and parallel. Go ahead and press the carriage all the way on out. Make sure you have your weight evenly distributed on your feet and that your weight is right in between your second and your third toe at this time.

Go ahead and bend your knees and bring the carriage in. About halfway pause. Relevate rise up onto those arches and press the legs on out. Slowly articulate the foot, metatarsal arch heel and again bend to come back in or elevate PRRS out. Pull everything in and roll down. Metatarsal arch heel and again, bend or irrelevant. PRRS out. Roll Down Metatarsal Arch, heel and plea, a relevant way for us out, so the roll down metatarsal arch, heel and hold. We changed the direction relevant. Then the knees come in.

Halfway roll down, metatarsal arch heel. Press down through the feet. Elevate, bend the knees, rural down, metatarsal arch, heel per rs out or elevate. Bend, roll down, metatarsal arch, heel per us out. Relevant bend, roll down, Metatarsal Arch Heel. Stretch your legs out and hold. Now moving into a [inaudible] stance, or not a ballet first, but just our Pilati stance. And again, bend your knees. Relevate try and keep your heels glued together.

If you can stretch out long rotating from the top of the hips. Roll down, metatarsal arch, heel ple, a irrelevant PRRS out scooping, squeeze, roll down, metatarsal arch heel. Then irrelevant per us on out. Slowly roll down metatarsal arch heel. The one more plea. AA stretch for us out. Roll down. Metatarsal arch. Heel hold. We've reversed the direction relevant.

Bring the carriage and halfway articulate that foot roll down. Metatarsal arch heel. Press out long and relevant so they really bring the carriage in and roll down through the foot. And again for us out or elevate, bring the carriage in. Keep the carriage still ruled down. And one more time for us out relevant bend and slowly work through the feet.

Stretch those legs out nice and straight, pulling everything in and up through your powerhouse. Begin to Todd. Do your right foot. Let it hover off the jump board. Reach your leg all the way on up. Rotate to a parallel position and grab a hold at the ankle. Flex your foot. Begin to bend both knees, get a lovely stretch and then press out nice and long.

Lengthening from your hamstring all the way to your heel. Point those toes. And again, please [inaudible] and stretch. Lengthen law. One more time please. [inaudible] and stretch length and long hold. Begin to circle your foot three in each direction. Warming up that ankle.

Reverse the direction. Circling one, circling two, circling three. Hold. Give yourself a deeper stretch. When you're ready to bring your arms down by your side, pull up through your powerhouse with control. Lengthen your leg down. Let it hover above the jump board. Tom, do back to your Pilati stance. Tom, do your left leg. It hovers off the jump board. The leg lifts up. Turn parallel. Grab a hold at the ankle. Give yourself a nice stretch.

Go ahead and flex your foot. Bend both knees, pulling up to the powerhouse. Stretch length and long energy out those toes points. And again, flex, bend and stretch and point and again, flex, bend, stretch and point. Warming up your ankle. Circling one. Circling to circling three, reverse circle one circle to circle three, give yourself a deeper stretch. Bring your arms down by your side. Pull up through the powerhouse with control. Lower your leg.

It hovers above the jump board Tom. Do. And bring your leg back into that Pilati stance. Go ahead and bend your knees, bring the carriage and halfway coupé bringing your right foot right in front of the left ankle. Now make sure that both hips are staying nice and square. The glutes are staying down on the Mat. And in this position we begin our fondues.

You're going to begin to stretch your leg out ne and slowly bend back on in, stretching out, making sure both legs stretch and lengthen at the same time too, and against your at hree and then back in. Hold now to the side, Fondu to the sides, stretching ne and then back in. Keep the ribs down, wo and then back in for arrests out hree and then back in hold. Go ahead and place your foot back down on the jump board. And we lift up the left foot or right in front of the right ankle fondue to the front ne and then back in fondue wo and then back in fondue hree and in and to the side we find you ne and in fondue too. And in Walmart time hree and in Holt, go ahead and place your foot down flat on the jump board. Stretch your legs out nice and straight, pulling up through your powerhouse.

Begin to Taane do your right leg. It hovers off the jump board list straight on up. Bend your knee into an attitude position. Now we're going to warm up the hip. Turn back to parallel and then rotate to attitude to parallel and to attitude, to parallel to attitude and hold. Good. Keep those hips nice. And even in this position, begin to play with the left and then stretch long ne.

Probably a stretch to ple, a stretch hree hold relevant on that left foot. Now keep this high arch. Bring the carriage in halfway and hold. Articulate through the foot, metatarsal arch heel and lift up ne roll down metatarsal arch heel. Lift up wo metatarsal arch heel lifted up hree. Now hold tiny little pulses only moving the carriage about an inch.

Press out ne and bring it in for us out wo and press out hree and in press out our and in press out ive and in stretch all the way. Roll down metatarsal arch. He'll hold open your attitude to side attitude. Begin to play and stretch ne probably a stretch to plea a stretch. hree and hope fling up through the center line or irrelevant.

Stay in the high arch and hold. Articulate your foot metatarsal arch heel and lift up ne metatarsal arch heel. Lift up to metatarsal arch heel. Lift up. hree stay in the forest arch. Tiny little pulses. ne, wo, hree. Slow it down. our, ive, stretch your leg fully straight. Articulate that foot metatarsal arch. He'll bring your right leg back to center. Extend the leg up.

Pull up to your center line with control. Lower down. Hover above the jump board. Tom, do back into your Pilati stance. Tom, do your left foot. It hovers off the jump board. The leg lifts up. Find your attitude position. Turn back to parallel and then attitude again. Warming up the hip, parallel and attitude. Parallel attitude. Plea a with the right leg and stretch ne.

Plea a stretch. wo pulling ribs in. Flea a stretched hree. Bring the carriage in halfway. Hold sand that our. Starch rule down metatarsal arch. Heel and rise up and metatarsal arch. Heel.

Arise, a metatarsal arch heel and hold small movement. Tiny pulses. ne, wo, hree, our, ive. Stretch your leg fully straight. Roll Down Metatarsal Arch Heel. Allow your leg to open to a side attitude. Begin plead a and stretch ne. I'm going to bring this leg just a little bit more here.

Plea a wo and flee a hree or elevate on that right foot. Stay in the forest. Starch and hold working through the foot. Metatarsal arch heel. Lift up ne metatarsal arch heel. Lift up wo metatarsal arch. He'll lift up.

hree hold tiny pulses. ne, wo, hree, our, ive. Stretch your leg fully straight. Roll Down Metatarsal Arch Heel. Bring your leg back to center. Fully extend. Pull up through the powerhouse lower. Hover above the jump board, Tom, do back to irst. Stay in your Pilati stance. Bring the carriage in halfway. Hold Relevate on both feet. Now you might have to bring your feet in just a little bit closer.

I really want you to keep your heels together. We'll be working on symmetrical turnout. Basically our clams so tummies nice and tight, squeezing your thighs. Draw the knees in ne and opens very active wo and open. Draw in hree and open ribs.

Dropping down our and open ive ix even ight ine en hold tiny little pulses for en only moving the carriage about an inch. We press out ne staying in that our starch too. hree our, ive, ix, even, ight, ine en stretch. Oh the way out. Slowly rolled down. Metatarsal arch. He'll go ahead and bend the knees, bring the carriage all the way in. Hug the knees into your chest. Give yourself a nice little stretch. If you started on hree springs, just how we did, we're now going to drop it down to wo springs.

If you decided to start on wo springs, then just stay on wo springs at this time. We're going to get ready now to jump now that we've warmed up our feet, our ankles, and our hips. So starting in a parallel position, go ahead and stretch the legs out nice and straight. Make sure you still work through that foot articulation as are jumping. We start with our, so tay jumps in parallel, pulling everything in and up. Jumping en times. ne, wo, hree, our, ive, ix, even, ight, ine, en. Hold heels together, toes apart in our Palati stance and we jump a rotating from the top of thigh.

Squeeze ne, squeezing his eyes. wo yes, hree, our, ive, ix, even, ight, ine, en. Hold. Going back to our symmetrical turnout rule. Jump in parallel. Landon turnout, jump back and land in parallel. That counts as ne set. And we're going to do en. So here we go. Starting in parallel, we jumped. ne, wo, hree, our, ive, ix, even, ight, ine, en.

Nicely executed. Stretch those legs out nice and straight. And in this position, staying in parallel. Go ahead and Tom, do your right leg. Let it hover off the jump board. Bring the leg back on up. Bend your knee into a tabletop position, so really working to keep your knee in line with your hip and your knee in line with your ankle. Your right leg is going to stay in this position and we will jump en times on the left leg. Here we go. Jumping. ne, wo, hree, our, ive, ix, even, ight, ine, en.

Hold. Stretch your left leg straight. Extend your right leg up towards the ceiling. Pull up through the center line lower with control. Tom Do back to that parallel position. Begin to Todd. Do your left leg and hovers off the jump board. Lifts on up.

Bend your knee into a tabletop position. We ne econd. All right there. Tell me is nice and tight. We jumped en times. ne, wo, hree, our, ive, ix, even, ight, ine, en. Stretch your right leg. Extend left leg up. Pull up through center line with control. Lower your leg down. Tom, do back to your beginning position. Todd, do your right leg and hovers off the jump board. Lifting on up. Bend your knee into table top.

Now Bend your left leg wouldn't do threading the needle. So the right leg starts out when you jumped, it pulls back on in. When you land, it's out. Tommy is nice and tight. en jumps. Here we go. ne to find a moment of suspension. hree, our, ive, ix, even, ight, ine, en hold. Stretch your left leg on out and lower down your right with control. Begin to Tom. Do your left leg. Lift the left leg all the way up.

Bend your right knee now and then thread this leg through. Here we go to jump. And ne, wo, hree, our, ive, ix, even, ight, ine and en stretching the right leg straight with control. Lower down that left leg. Go back to your [inaudible] stance. So in a turned out position, we get ready for your Bob months. When you do do your Bob Moss, make sure that you're controlling the leg as it kicks up and that you're not lifting your hips up off of the reformer. So at this time, Tom, do your right leg. Let it hover off the jump board. Begin to bend. And Leah, your left. Pull everything in and up. And Bob [inaudible], ne, wo, hree, our, ive, ix, even, ight, ine, en. Hold. Stretch that left leg and lower down the right leg with control. When you're ready, Tom, do you lift or excuse me please. [inaudible] right, and we bought up ne, wo, hree ribs down, our, ive, ix, even, ight, ine, en. Good.

Stretching that right leg and lower down. Nicely done. Go ahead. At this time, bend your knees, bring the carriage all the way in. Hug the knees into your chest. We now dropped down to ne spring. This is going to give us more air time to perfect some of those more intercut jumps. So at this time I'd like you to find either a ifth or hird position, whatever feels better for your body. We're going to start with our challenge mons because we have this extra air time. Make sure it's a very tight ifth in the air and at the last econd you'll exchange the legs. We will do t en en challenge months. Here we go.

Plea a ne. Good stretch to really cross tightly. hree, our, ive, ix, even, ight, ine, en and hold onto Schuchat. It's a hree beats. We beat back front, back, and then we start on the other leg back front, back en of those. Here we go. And jump back. Front, back, back, front, back, back, front, back, back, front, back, back, front, back, back, front, back, back, front, back, back, front, back, wo more. Back, front, back, ne more. Back, front, back. Nice. Sometimes this is referred to as a Peter pan jump or a stag leap, but your right leg will go out to the outside. Your left leg will come up the toes meeting at the knee of the right, and then you'll exchange.

You'll be alternating coming down either in your ifth or your hird position, whichever position you have chosen to work through today. Are you ready? All right. Here we go. And we jumped. ne, wo, hree. We'll do ight of these. our, ive, ix, even, ight. Hold. Guess what? Time for our combination. So we're going to put those movement together. We'll do hree onto Chicago, which is the back front, back, and then we'll do wo stag leaps. After you finish that, that's considered ne set. And we're going to do our sets.

So here we go. Jumping back front, back, back, front, back, back, front, back. Stag, stag. Repeat back, front, back, back, front, back, back, front, back. Stag, stag. Repeat back, front, back, back, front, back, back, front, back. Stag. Stag. Last set back. Front, back, back, front, back, back, front, back. Stag. Stag and hold. Nicely done. Working now on our jet tase, you can, since we have a little bit of our jump board, you can try and brush your foot out on that jump board, but when you jump both legs, we'll be out into a econd and then you'll land with we're leg and a copay and then jet Tay immediately to the other side. So alternating with our footwork. Here we go. Jet Tay and coupé. There we goes.

At Tay jet, Tay ur ggood. ve, x, ven. We'll do ght oof these ght aand hold. Now we'll do [inaudible]. The title of it is just an extra jump. So you'll get tay and then add a jump and then jets. Hey. All right, here we go. Jet Tay. Time of a jet. Tay, Tom Levey, jet Tay. Tom Levey, jet Tay. Time on the day.

That's forge at Tay Tom Oven jet. Tay. Tom, a e mmore in each leg. Shut Tay. Tom, have a last e. Jet Tay. Time of a perfect guess what? Putting again together for a nice little combination. We'll do ree AAndras, Chicago, nisia, Tay, Tom of A's and again ur ssets. Here we go. Jumping and back. Front, back, back, front, back, back, front, back jet. Tay, Tom of a jet. Tay. Tom, have a repeat back from back, back from back, back front, back jet. Tay Talavey jet.

Tay. Tom, have a repeat back from back, back from back, back front, back jet. Tay, Tom of a jet. Tay Tom of our last set back from back, back from back, back from shit. Tay. Tom, obey Joe Tay. Tom, have a good, nicely done. Turn your feet into parallel and you might want to come down just a little bit away from your shoulder blocks and get ready for some stomach work. So at this time, bring your right leg into a nice tabletop position and we will have o jjumps here before you exchange to the other leg. Curl on up. Look right at your powerhouse.

Tommy is nice and tight and we jump jump e, jump to an exchange. Beautiful. Find that moment of suspension. Suspend an exchange, suspend an exchange. Good suspend had exchange, jump e, jump o aand exchange jump e, jump to an exchange, jump e, jump o. We'll do e mmore on each leg. Jump e aand then exchange and jump e. And exchange hold. Relax your head down for a cond. We'll repeat the same exercise except we're only doing e jjump and I really want to see a moment of suspension and then exchange. And as you curl up you can even see your foot going through that nice articulation and pointing down at that jump forward. So here we go. Curl it up, scoop deep into your stomach and we jumped. Suspend and exchange. Suspend, suspend, good. Suspend, pulling nice and deep through your stomach, hugging the leg deeply into your chest. Stretching those feet on the jump board.

e mmore and hold. Beautiful. Go ahead and lower your head down. Bring your foot back down to the jump board. Roll up through the feet, lift the heels up, bring the carriage all the way in. When you're ready, drop your knees to e sside and you'll come up to sitting. Turn around, face your jump board and you want to sit closer towards the um, the jump board to come down just a little bit and your feet will come down a little bit lower to the bottom part of the jump board.

We're going to be working with jumping and sitting up the arms or out to the side. You're holding your arms up. The back is very active. What I'm looking for here is keeping that spine nice and lifted. Nice and straight. We will jump ght ttimes in this position. Arms lifted, long neck ribs in. Here we go and we jump. e, o, ree, ur, ve, x, ven, ght, ne, n aand hold this time we will add a porter bra for ght ccounts of the arms coming up and down and I'm not sure, but you might need to bring your feet up just a little bit higher.

Pulling everything in and up. Draw those ribs in. Here we go with Porter Bra jumping. e, o, ree, ur, ve, x, ven, ght a and hold reversing our port of our arms. Come down, out and up. Here we go. ght oe, o, ree, ur, ve, x, ven, ght. Hold. Turn your feet parallel. I like to call these modern jumps. I find that there are, they're fun, they open up their back, but what's going to happen? You'll round forward, you'll pull your right leg on up as you jump and then you'll lower the arms and you'll alternate the legs as you're doing so. So you do start it around.

A physician tell me is nice and tight and we'll do ght oof these. e tto find that moment of suspension. ree bbeautiful, ur, ve, x, ven, ght a and hold. And of course we have to reverse it. Nice open motion. Here we go. e, o, ree, ur, ve, x, ven, ght, and hold. Beautiful. Rise up onto those toes and bring the carriage back on.

And we're going to do a basket stretch. So interlace the fingers. Grab a hold of your foot in this position. Begin to stretch your leg and lengthen your leg closer towards you. Stretching, holding beautiful and again, bend and [inaudible]. And then stretch. Pulling that leg nice and close to you and please [inaudible] and stretch and hold. Good. Go ahead and cross your left hand over.

Open up your right. Get a lovely stretch. Lengthen through that spine. Circle your right arm up and over, crossing wide in the elbows. Give yourself a nice deep stretch, lengthening tall through your spine. Hold. When you're ready, open your arms out to the side. Lift up out of the waist and with control. Lower your leg down to the jump board. Relevant onto those toes. Bring the carriage back and make a basket.

Grab a hold and begin to stretch on out. Lengthening along. Find the lift from that lower lumbar, beautiful pally a and against your at. If you want, you can want in those elbows a little bit. Lengthening and flee ea and stretch and hold. When you're ready, crossed the right hand over. Open the left, grow tall in the spine. Get an additional stretch hold. Circle the arm up and over wide and the elbows lengthen.

Open the arms out to the side. Lift up out of the waist and with control. Lower your leg down. Relevate onto those feet. Bring the carriage back on in. Bringing your foot on top of the jump board is fruit on the side of the arch. Crossing the legs over. Take a deep breath in. Inhale, exhale. Rounding forward, you can grab a hold of the side of the jump board if that's available to you. Widen the elbows. Get a nice stretch and roll up through the spine.

Inhale, deep breath in. Exhale, rounding forward wide in those elbows lengths in that neck. This next time we're going to change the position of the spine. Take a deep breath in. Inhale, exhale round forward. Start with a rounded position, but then flatten out that back. Pull yourself closer to your legs. Feel that nice stretch.

When you're ready to roll up through the spine, reach the arms out to the side. Go ahead and exchange your feet. Deep breath in and hell. Exhale around forward. Grab a hold of the jump board. Lengthen, stretch, and roll through the spine. Deep breath in. Exhale, rounding forward. Beautiful or well-deserved stretches. All right, inhale, exhale around for this time we change the position of the spine and want you to flatten out that back of Wad and those elbows length in that beautiful neck.

When you're ready, roll up. Beautiful. Go ahead and bring your feet back onto the jump forward. Allow the carriage to come back on in and turn to the side. This finishes your jump forward exercise class for today, so now you're ready to go into a class or rehearsal. Thank you so much for participating.