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Hip & Knee Injury Prevention Course

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Isabella McGuire Mayes • 3 Lessons

  • Introduction
  • Level 1
    50:00
  • Level 2
    30.00
  • Level 3
    15:00
Introduction

Welcome to Hip and Knee Injury Prevention

Course outline

About this injury prevention course.

Injury Prevention course for dancers –  Hip and Knee Injury Prevention Level 1,2 & 3
A comprehensive guide for injury prevention to the Hip and Knee
This course endeavors to provide a foundation of optimised neuromuscular function addressing strength, stability, flexibility and mobility- all components that a dancer requires in order to best protect their bodies from injury.
The 3 levels of this course will be delivered in a progressive manner to assist you to build fundamental control of movement and develop necessary tissue capacity in order to safely progress and obtain optimal results from each level.
The guidance for each level is provided to assist you to adapt the exercises to suit the requirements of your body. You can progress gradually through each level. You don’t have to do each level back to back. We suggest doing level 1 for a few weeks before progressing to level 2 and then 3. 

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
50:00

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
30.00

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
15:00

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

Aimee is a London based Physiotherapist Bsc (MCSP) with a specialist interest in dancers’. She previously trained at The Royal Ballet School for 8 years herself and after battling several challenging injuries decided to focus her attention on new passions. With a curiosity into the variability in physicality of one dancer’s body to another and a personal fulfillment in helping other dancers’, a progression into Physiotherapy for dancers’ seemed natural.
After qualifying as a Physiotherapist in 2016, Aimee has gained years of valuable experience working with many dancers’ from as young as 7 years old, through to vocational level, professional and also adult amateur dancers and ex professional dancers’. She has successfully rehabilitated many different and complex conditions and believes in creating tailor made rehab plans based on individual presentations and client goals.
Aimee’s input with dancers’ doesn’t stop at injury management. With an in-depth understanding of the anatomical differences that can impact technical abilities and performance, she also strives to assist dancers’ to improve their aesthetic performance by providing specific strength and conditioning programs based on assessment findings and the personal goals of each dancer. Aimee believes that the individual and personalised approach to her work is what achieves the most optimal results for her clients and endeavors to allow each dancer to be listened to, understood and fully supported under her care.
See our Affiliates page here on how Aimee can help you. 

 

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!

pricing
Casual
Corps
Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes.

Watch anytime and anywhere.
£30 / Month

  • 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
Committed
Most popular!
Soloist
Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more!

Expect a greater understanding, detailed lessons and big progress.
£50 / Month

  • 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
Serious
Principal
Tired of wondering what class to do? Need structure in your routine?

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.
£75 / Month

  • 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
Casual
Corps
Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes. Watch anytime and anywhere.
£30 / Month

  • 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
Committed
Most popular!
Soloist
Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more! Expect a greater understanding, detailed lessons and big progress.
£50 / Month

  • 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
Serious
Principal
Tired of wondering what class to do? Need structure in your routine? 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.
£75 / Month

  • 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
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