All levels
course

Pilates Workouts for Dancers

Share

Sylvia Roberts • 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 course.
Injury Prevention 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 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.

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 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.
  • 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 -57 Spaces Available!
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
Related courses.

Take a look at our related courses below.

Classes
Courses
Plans
Floor Barre on the wall
All levels
class
Floor Barre on the wall

Isabella • 36 minutes

View class
Beginner Barre focused on Turnout
Beginner
class
Beginner Barre focused on Turnout

Isabella • 60 minutes

View class
Improver Centre Focused on Arms
Improver
class
Improver Centre Focused on Arms

Isabella • 25 minutes

View class
Improver Barre Focused on Strength & Balance
Improver
class
Improver Barre Focused on Strength & Balance

Isabella • 37 minutes

View class
Intermediate Centre Focused on Pirouettes
Intermediate
class
Intermediate Centre Focused on Pirouettes

Isabella • 30 minutes

View class
Passive & Dynamic Hamstrings
Beginner
class
Passive & Dynamic Hamstrings

Isabella • 20 minutes

View class
Floor Barre with The Magic Circle
Intermediate
Advanced
class
Floor Barre with The Magic Circle

Isabella • 36 minutes

View class
Advanced Pointe Barre
Intermediate
Advanced
class
Advanced Pointe Barre

Isabella • 30 minutes

View class
Centre Focused on Balance
Intermediate
Advanced
class
Centre Focused on Balance

Isabella • 30 minutes

View class
Deep Core Class
Intermediate
Advanced
class
Deep Core Class

Isabella • 20 minutes

View class
Pilates Workouts for Dancers
Coming soon on July 14, 2024
course
Pilates Workouts for Dancers

Isabella • 3 Lessons

View course
Introduction with Isabella

5 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

Hip & Knee Injury Prevention Course
course
Hip & Knee Injury Prevention Course

Isabella • 3 Lessons

View course
Introduction with Isabella

5 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

Grand Allegro Course
Intermediate
Advanced
course
Grand Allegro Course

Isabella • 9 Lessons

View course
Introduction with Isabella

5 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

14 Day Mat Madness Challenge
All levels
course
14 Day Mat Madness Challenge

Isabella • 14 Lessons

View course
Introduction with Isabella

5 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

Foot & Ankle Injury Prevention
All levels
course
Foot & Ankle Injury Prevention

Isabella • 5 Lessons

View course
Introduction with Isabella

5 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

Turns on Pointe Course
Advanced
course
Turns on Pointe Course

Isabella • 2 Lessons

View course
Introduction with Isabella

5 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

Advanced Pointe Course
Advanced
course
Advanced Pointe Course

Isabella • 4 Lessons

View course
Introduction with Isabella

5 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

The Artistry Course
All levels
course
The Artistry Course

Isabella • 6 Lessons

View course
Introduction with Isabella

1 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

The Psoas Course
All levels
course
The Psoas Course

Isabella • 3 Lessons

View course
Introduction with Isabella

1 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

Variations Course Part 3
Intermediate
Advanced
course
Variations Course Part 3

Isabella • 3 Lessons

View course
Introduction with Isabella

1 minute

Fondu with Retiré Balance

7 minutes

The Basic Ballet Positions

9 minutes

Adage

7 minutes

Plié

8 minutes

Frappé with Petit Battement

7 minutes

Tendu from First

7 minutes

Grand Battement

4 minutes

Tendu from Fifth

7 minutes

Beginners Ballet Barre

3 hours

14-Day Yoga for Dancers
Beginner
Improver
plan
14-Day Yoga for Dancers

Sylvia Roberts • 2 Weeks

View plan
Week 1

Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation

Week 2

Yoga for Hamstrings, Balance, Supporting leg, Full Body Flow, Splits, Shoulder Release, and Colour meditation.

Better Turnout  Beginner Plan
Beginner
plan
Better Turnout Beginner Plan

Sylvia Roberts • 4 Weeks

View plan
Week 1

Hip Mobility and Stretch, Floor Barre 2.0, Turnout Stretches, Psoas work

Week 2

Turnout and Beats Conditioning, Stretch and imagery for turnout, Connect with the deep rotators, Psoas work

Week 3

Exercises for turnout, Floor Barre intermediate, Hip manifestation stretch, Psoas work

Week 4

Floor Barre with the Magic Circle, Strong Hips and Glutes, Turnout Stretches, Psoas work

Better Turnout  Advanced  Plan
Advanced
plan
Better Turnout Advanced Plan

Sylvia Roberts • 4 Weeks

View plan
Week 1

Floor Barre 2.0, Turnout and Beats, Hip mobility and stretch, Floor Barre core, Hip Manifestation Stretch, Psoas work

Week 2

Exercises for turnout, Floor Barre Intermediate, Strong Hips and Glutes, Turnout Stretches, Floor Barre for developpe. Psoas work

Week 3

Mat Madness Turnout, Floor barre with magic circle, Turnout stretching and imagery, Turnout stretches, Turnout and beats, Psoas Work

Week 4

Hip Mobility And Stretch, Connect with your turnout, Floor Barre 2.0, Strong Hips and Glutes, Hip Manifestation Stretch, Psoas Work.

Better Turnout  Intermediate Plan
Intermediate
plan
Better Turnout Intermediate Plan

Sylvia Roberts • 4 Weeks

View plan
Week 1

Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches

Week 2

Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches

Week 3

Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches

Week 4

Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches

Absolute Beginner – 8 Week Plan
Beginner
plan
Absolute Beginner – 8 Week Plan

Sylvia Roberts • 8 Weeks

View plan
Week 1
Week 2
Week 3
Week 4
week 5
week 6
week 7
week 8
Get Flexible Beginner Plan
Beginner
plan
Get Flexible Beginner Plan

Sylvia Roberts • 4 Weeks

View plan
Week 1

Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches

Week 2

Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches

Week 3

Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches

Week 4

Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches

Get Flexible Intermediate Plan
Intermediate
plan
Get Flexible Intermediate Plan

Sylvia Roberts • 4 Weeks

View plan
Week 1

Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches

Week 2

Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches

Week 3

Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches

Week 4

Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches

Get Flexible Advanced Plan
Advanced
plan
Get Flexible Advanced Plan

Sylvia Roberts • 4 Weeks

View plan
Week 1

Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches

Week 2

Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches

Week 3

Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches

Week 4

Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches

Toned Ballerina Beginner Plan
Beginner
plan
Toned Ballerina Beginner Plan

Sylvia Roberts • 4 Weeks

View plan
Week 1

Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches

Week 2

Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches

Week 3

Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches

Week 4

Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches

Toned Ballerina Advanced Plan
Advanced
plan
Toned Ballerina Advanced Plan

Sylvia Roberts • 4 Weeks

View plan
Week 1

Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches

Week 2

Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches

Week 3

Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches

Week 4

Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches

Popup Image

Join our
mailing list.

Never miss any BWI news and content.

Get 15% off your fisrt corps or soloist monthly membership when you sign up to our mailing list.

    You can unsubscribe at any time. Our Privacy Policy and Terms & Conditions apply.

    Thank you
    for regestering.

    Your 15% off discount code is:

    BWIFIRSTMONTH15

    Code Copied!