Foot & Ankle Dancer Injury Prevention

Level 1: Foundation & Mobility (Weeks 1–3)
This level is about waking up the body and preparing it for deeper flexibility.
You’ll focus on:
Gentle mobility drills for hips, hamstrings, and hip flexors
Myofascial release techniques to reduce tension
Introductory stretches with proper alignment
Perfect for complete beginners or anyone returning to stretching after a break. The key here is consistency — showing up and giving your body time to adapt.

Level 2: Active flexibility & Control (Weeks 4-6)
Now that your body is primed, we begin working on active flexibility and control.
You’ll focus on:
Longer hold times in foundational stretches
Chair- and block-assisted drills for depth and support
Active engagement of glutes, core, and legs to create true flexibility. Strengthening supporting muscles around the hips and pelvis. Dynamic stretches to build range and coordination
This level bridges the gap between flexibility and functional mobility — helping you go deeper with control, not force.

Level 3: Find your full range (Weeks 7-9)
You’ve done the groundwork — now it’s time to commit to your full range.
You’ll focus on: Combining mobility, strength, and alignment in full split practice. Holding deeper splits with the aid of props (chair, blocks, wall)
Exploring full range in front and middle splits
Flow-style sessions to connect and challenge your flexibility
Learning your new go-to splits maintenance routine
This level is about owning your flexibility. Whether you’re fully flat or still a few inches away, you’ll come out of this with a strong, safe, and sustainable practice to carry forward.

Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced

Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé

Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre

Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre

Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced

Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé

Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre

Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre

Floor barre Int
Confidence Boosting Full Body Stretch
Slider Core Workout
Intrinsic Foot Workout
Turnout Course L1
How to Improve Attitude and Arabesque

Floor Barre 2.0
Positivity Stretch and Flow
Foot & Ankle Dancer Injury Prevention L1P2
The Psoas Course L1
Turnout Course L2
Balance & Penché Ballet Class

Mat Madness Full Body
Stretches for Side Développé
Strong Jumps Workout
The Psoas Course L2
Stronger Pointe Course L1
Ultimate Back Workout

Floor Barre with The Magic Circle
Full Body Stretch Class
Hip & Core Strength for Extensions
The Psoas Course L3
Petit Allegro Course
Int Barre Focused on Strength & Extensions

Floor Barre on the Wall
Hip mobility and stretch
Foot & Ankle Dancer Injury Prevention
Core & Arms
Spinal mobility

Floor Barre for Développé
Ball the Wall Turnout class
Amazing feet course
Core
Long Hamstrings

Floor Barre on the Wall
Beg. Stretch
Amazing Feet Course L2&L3
Balance Course
Turnout Stretches

Floor Barre 2.0
Hip Manifestation Stretch
Beginner Pointe Course L1
Perfecting Pirouettes en Dehors
Barre Challenge Day 7

Centre Basics

Using the head, style and balance

Adage & strength

Vaganova ports de bras and linking steps

Relevé in the centre and pirouette prep

Walking, Pas balancé & rythym

Linking steps

Jumps

Practice week

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 and intrinsic foot work.

Continuing from week three, we build the demanding drills

Legs Legs Legs

Strength for développé

Turnout that Booty

Lower Legs of Steel

Lunge and battement

Core Power

Barre HIIT

Stretch and Recover

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.