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Introduction
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Level 150:00
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Level 230.00
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Level 315:00
Course outline
About this injury prevention course.
This injury prevention course has been created by Aimee Higgs physio Ltd ( Bsc Physiotherapist )MCSP based on up to date research as of April 4th 2023.
By taking part in one or several online classes/courses you, the client agree to hold the company Ballet With Isabella and Aimee Higgs physiotherapy Ltd entirely free from Liability, including financial
responsibility for injuries incurred, regardless of whether injuries are caused by negligence.
Yоu also acknowledge the risks involved in taking the classes off of your own accord.
Hip & Knee Injury Prevention Course Breakdown.
Level 1:
1. To develop dynamic flexibility of the hamstrings.
2. To unlock full hip mobility and learn to dissociate hip range of movement to spinal movement.
3. To activate and build double leg endurance of gluteus maximus.
4. To find the deep 6 external rotators required for turn-out.
5. To activate gluteus medius for hip and pelvic stability.
6. To build strength into hip flexion to 90 degrees.
7. To activate the distal quads required for knee extension and build endurance into squat based positions.
Level 2:
1. To advance gluteus maximus strength to include single leg strength.
2. To increase strength of gluteus maximus through bigger ranges of motion.
3. To build strength endurance and end of range strength into deep 6 external rotators for turnout.
4. To advance hip flexion strength to include the psoas into higher ranges of motion.
5. To isolate and build strength into terminal knee extension.
6. To advance quad strength through range and into split leg positions.
Level 3:
1. Learning to control increased flexibility in the hamstrings and building motor control of these ranges.
2. To advance to using core challenged positions simultaneous with the hip flexors.
3. To utilise multiple muscle groups surrounding the hip and knee in stability challenged positions.
4. Increasing endurance of hip stabilisers.
Meet your ballet teacher.
Isabella McGuire Mayes
What you’ll learn in our Hip & Knee Injury Prevention Course .
- Three in depth levels of Hip and Knee injury prevention
- Strength, flexibility balance and stability work
- Build endurance of the hip muscles
- Build understanding of hip and knee terminology
- Understand how a strong core gives more range in the hips
- Two leg and single leg stability
Who is this for?
- Children aged 10 and above and adults of all levels.
- Dancers’ wanting to improve and optimise their neuromuscular control.
- Dancers’ wanting to develop body strength, awareness and reduce their risk of dance related injuries.
- Dancers’ wishing to understand more about their anatomy and how to protect their bodies.
- Dancers’ who want to improve strength, stability, flexibility and mobility for improved dance technique.
Who is this not for?
- Dancers’ carrying acute injuries.
- Dancers’ requiring specific rehab in relation to an injury.
Pricing.
Each tier has something very special to offer. Let’s dive in and see which plan will suit your needs best taking your ballet to the next level!
Corps
Watch anytime and anywhere.
- Access to Online Studio Classes
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Soloist
Expect a greater understanding, detailed lessons and big progress.
- Access to Online Studio Classes
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Principal
Structured plans made just for you by Isabella along with direct communication with her.
Isabella will help you reach your desired goals. This gets results.
If no spots, contact us to be put on the waitlist.
- Access to Online Studio Classes
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Related courses.
Take a look at our related courses below.
Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials
Your Practice Time! Let’s Tie All The Turns Together
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Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation
Yoga for Hamstrings, Balance, Supporting leg, Full Body Flow, Splits, Shoulder Release, and Colour meditation.
Build Strength of the feet, Barre drills establishing correct technique
Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
Increased intensity of Barre Drills, challenging centre work and intrinsic foot work.
Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
Build Strength of the feet, Barre drills establishing correct technique
Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
Increased intensity of Barre Drills, Centre work and intrinsic foot work.
Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
Building Foot Strength and Injury Prevention
Building Foot Strength, Balance and stability, Barre drills and basic Pointe work.
Building Foot Strength, Balance and stability, Barre drills, Pointe work, increasing the demands.
Continuing from week three, we build demanddrills, ending with a pointe beginner barre that with the barre combines all we have learned feeling stronger than before.
Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation
Yoga for Hamstrings, Balance, Supporting leg, Full Body Flow, Splits, Shoulder Release, and Colour meditation.
Hip Mobility and Stretch, Floor Barre 2.0, Turnout Stretches, Psoas work
Turnout and Beats Conditioning, Stretch and imagery for turnout, Connect with the deep rotators, Psoas work
Exercises for turnout, Floor Barre intermediate, Hip manifestation stretch, Psoas work
Floor Barre with the Magic Circle, Strong Hips and Glutes, Turnout Stretches, Psoas work
Floor Barre 2.0, Turnout and Beats, Hip mobility and stretch, Floor Barre core, Hip Manifestation Stretch, Psoas work
Exercises for turnout, Floor Barre Intermediate, Strong Hips and Glutes, Turnout Stretches, Floor Barre for developpe. Psoas work
Mat Madness Turnout, Floor barre with magic circle, Turnout stretching and imagery, Turnout stretches, Turnout and beats, Psoas Work
Hip Mobility And Stretch, Connect with your turnout, Floor Barre 2.0, Strong Hips and Glutes, Hip Manifestation Stretch, Psoas Work.
Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches
Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches
Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches
Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches
Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
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