Jumps or allegro are the pinnacle of ballet. Allegro is typically the last section of ballet class and of the most complex technique. Jumps advance from small, on the spot sautes like changements and assembles, to mid-size zig zagging combinations featuring sissones and pas de chats, finally to grand allegro and coda with large buoyant leaps and tours. As a result, jumps require a baseline of technique mixed with adequate strength, power, and stamina to perform with our signature effortless balletic look.
Jumps often take years to train technique; to achieve a simple assemble requires immense coordination and strength of the feet (to pointe), quads + glutes (to jump high enough), and adductors (to assemble the legs in the air). In addition, we all want our jumps to have that lovely hang time in the air (see: Natalia Osipova) – that light feeling of flying for a split second. A dancer’s jumps should defy gravity for just a little bit. One of my teachers used to say that you choose to come down and land the jump, not because of gravity or that you have you.
Furthermore, allegro combinations are often complicated sequences and patterns that demand a certain level of body coordination, control, and reaction timing. To get the body to change direction, switch the legs in the air, or spring versus leap can be difficult for less experienced dancers just starting to learn the different types of jumps in ballet. Let’s look at how we can functionally train with plyometrics to improve our jumps in ballet class.
Plyometrics
Plyometrics is jump training. It’s a form of exercise that involves explosive movements to develop power.
The essence of plyometrics is power – to produce the greatest force in the shortest amount of time (rate of force production). To do this, remember my previous discussion on different blog about the stretch-shortening cycle. The stretch-shortening cycle involves a cocking phase followed by an explosive action, a bend then jump. There are three phases to a plyometric exercise:
Eccentric Action
This is the loading phase – the lowering of the body and flexion of the hips, knees, and ankles. Your plie. The body decelerates downwards.
Amortization
This is the transition phase. We want this phase to be short so that the energy generated doesn’t dissipate. Think about when you take too long in a preparation plie and then all of a sudden your legs feel like lead pillars and you can barely get off the floor. Don’t “sit” in this phase. The shorter the amortization is, the more powerful and effective the jump will be, because the energy stored is used more efficiently.
Concentric Action
This is the unloading phase, the jump itself, the upward motion. Extension at the hips, knees, and ankles. Acceleration into the air. Forces impart on the ground as you lift off.
Plyometrics is basically functional allegro. In addition to helping to increase your jump height and power, plyometrics can also aid in training reactiveness and athleticism. Because plyometrics are very repetitive and focus on specific movement patterns, this easily translates back to our allegro combinations in ballet class. Plyometric training provides the ability to train specific movement patterns in a biomechanically correct manner at a more functionally appropriate speed.More jump training means better jump quality and technique, and increased muscle memory and control (neuromuscular efficiency).
A couple things to note…
Plyometrics is not for absolute newbies to exercise, just like how jumps are only introduced to dancers who already have a solid grasp on plies and tendus. Elementary levels of total body strength, especially of the core, and balance are prerequisites. Moreover, it is important to focus on performing exercises safely. This means making sure to wear supportive shoes and practice on an appropriate training surface. Good news is, plyometrics is body weight, so no need for fancy equipment! You’ll see in my demo videos below, I love to do my plyometric training outside in a park! A great way to get your daily dose of vitamin D whilst you exercise. Avoid hard, unforgiving surfaces like concrete. The basketball court, grass field, or the studio’s sprung floor are the best options.
Exercise List
These exercises are beginner-friendly plyometric jumps. The progression for plyo exercises should be as follows:
Phase 1: Small jumps with stabilization
The focus is on movement quality and building stamina. Especially for deconditioned individuals, performing a hold for 3-5 seconds after landing is critical to establish correct technique.
Phase 2: Higher amplitude and more dynamic motion of jumps
After building correct form, jumps no longer need to be stabilized (except when introducing a new exercise) and can be done repeatedly. This means faster rep tempo with less rest.
Phase 3: As explosive as possible
Finally, jumps are to be performed with as much power and speed as possible.
1. Rises on an incline (use a step)
Regression: rises on flat
Progression: single leg
The first two exercises here are actually not jump or plyometric exercises, but focused on the calves and ankles. These muscles are obviously super important in allegro to pointe the feet. Rises are crucial for developing muscle strength and stamina for almost everything in ballet. Performing rises on an incline like a step allows for a greater range of motion of the ankle, from deep dorsiflexion to high plantarflexion. Go with a slow rep tempo to practice your control, especially when lowering. Move to single leg rises for individual leg strength, especially if you’re working towards pointe work and those iconic 32 fouettes (you must be able to 32 releves before attempting the pirouette element!)
2. Front lunge pointe
Regression: shift your body weight back and forth when you pointe**
Progression: try in your pointe shoes!
This exercise I actually borrowed from Kathryn Morgan, former dancer with New York City Ballet and Miami City Ballet. She has a wonderful platform with really insightful ballet content. One difference between functional jump training and ballet jumps is the use of the feet to propel the body off the ground. Without a hip hinge to generate energy in the eccentric phase, dancers must use their quads, calves, and feet for power. This exercise targets the lower leg jumping action without actually jumping. Just like Kathryn explains and demonstrates in her video, focus on your foot – pushing off the floor using the metatarsals and rolling through the foot to land. I recommend following the video first to see the three phases of the exercise she does (her weight is placed more and more over the working leg for increased resistance)**. When you have it down, add it to your workout!
3. Squat Jump
Regression: step ups
Progression: with turn like a tour en l’air
I’ve covered squat jumps previously in a couple of blogs. So I’d like to talk about the progressions and regressions of the exercise today. If you’re new to squat jumps and don’t have the proper conditioning yet to physically jump, regress to a step up instead. Step ups require a box to step. It’s basically like climbing stairs, so try holding dumbbells for an additional challenge. It will emulate the feeling of height that a squat jump has and target the same muscles. Make sure to practice your regular squats as well for correct technique! For those experienced in squat jumps, add a quarter or half turn with your jump. Many allegro steps have a turning element in the jump, like a changement en tournant, tour en l’air, and more advanced steps like grand jete en tournant. Practicing a multiplanar squat jump can help with training the directional coordination of jump sequences in ballet.
4. Tuck Jump
Regression: Power step ups, plank knee tucks
Tuck jumps are difficult because of that knee tuck aspect; it requires lots of core strength so make sure to practice your plank knee tucks as outlined in my previous blog! Tuck jumps are hard for dancers because the body position in the air is counterintuitive for us. Jumps in ballet and sports are more akin to the vertical jump – flexion when bending and extension in the air. With tuck jumps, the body is in a tucked, flexed position in the air which feels weird for us. Nevertheless, it’s a great exercise to activate the core muscles and work on our power stamina. If tuck jumps are still not working for you, try power step ups. A power step up is a step up that has a little hop switch to alternate legs. I like to think of a step up as walking up stairs, versus a power step up is like jogging or jumping up stairs. This exercise is great cardio!
5. Box Jump
Regression: decrease the height of the box
Progression: increase the height of the box
Box jumps are the primary exercise to increase vertical jump height. Don’t attempt box jumps before you’ve become proficient at squat jumps and tuck jumps for risk of injury. Start your box jumps on a low height – around 12-18 inches. Become comfortable and confident with these heights before trying taller boxes that require a higher vertical jump. Also, make sure your box, step, or bench is sturdy and heavy enough that it won’t move around when you use it (again, for safety). I like to use the bleacher benches at the park for my box jumps. Furthermore, box jumps actually have less of an injury risk as squat or tuck jumps, due to landing on an elevated surface. Landing above your starting position places less impact on your joints whilst also increasing your vertical jump capacity.
6. Split Squat Alternating Jump
Regression: split squat jumps (without alternating)
Progression: multiplanar
Split squat jumps are great to add some variety into our routine by adding a component of coordination to the jump. It sort of feels like a fourth position echappe, but not, or the incorrect way to do a changement… But nonetheless, split squat jumps are fun because the primary position is in a front-back lunge, not a squat. In addition, you can really zoom in on getting the most elevation in the jump by pushing off the floor and pointing the toes. I like to alternate the jumps with one rebound jump in between, like a changement–saute–changement–saute combo. This exercise is a fun way to practice the change–no change jump pattern that is very popular in ballet combinations.
TL;DR
Plyometrics, or jump training, is a form of exercise that focuses on developing power with explosive movements.
The core of plyometrics is the rate of force production – producing the greatest amount of force (power) in the shortest amount of time. This is achieved by the stretch-shortening cycle: a loading eccentric phase, rapid amortization phase, finally an explosive concentric phase.
Plyometrics is not for beginners – make sure you have the baseline strength and technique necessary to perform each exercise, along with a safe exercise environment.
Start with stabilization jumps before progressing to faster, higher, and more dynamic jumps.
Sample Beginner Plyometrics Program
I upgraded the format of my sample workouts to be more comprehensive and specific. Let’s review a few important things regarding a workout program. Make sure to add your own warm up and cool down. Warm up should consist of foam rolling, dynamic stretches, and core activation. Foam rolling and static stretches should make up the cool down. This is a beginner plyometrics program, consisting of all the exercises outlined above. If exercises are too advanced for you, regress to a different exercise. I highly recommend step ups instead for those with a history of knee injury and pain. Because plyometric exercises are explosive, longer rest periods are necessary to allow the body to recover between reps and sets. For those new to plyometrics, allow for 1-3 rest days in between workouts as well. Finally, remember to progress slowly and safely. Start by decreasing your rest periods and increasing reps or sets before moving onto a new exercise. Correct technique and stamina are more important than skipping to more difficult exercises.
Plyo [Phase I]
Exercise | Sets | Reps | Rest | Notes |
Rises | 2 | 8 | 30 sec | |
Lunge Pointe | 2 | 8 | 30 sec | On each leg |
Step Ups or Power Step Ups | 2 | 8 | 1-2 min | On each leg |
Squat Jumps with stabilization | 2 | 8 | 1-2 min | Hold landing 3-5 sec |
Split Squat Jumps + Alternating Jumps with stabilization | 2 | 8 | 1-2 min | On each leg; Hold landing 3-5 sec |
Each phase should be around 2 weeks, maybe 4-6 sessions in total. Work up to 12 reps for all exercises. Start with step ups and regular split squat jumps the first week, then progress to power step ups and alternating split squat jumps the second week.
Plyo [Phase 2]
Exercise | Sets | Reps | Rest | Notes |
Rises | 2 | 8 | 30 sec | |
Lunge Pointe | 2 | 8 | 30 sec | On each leg |
Squat Jumps | 2 | 8 | 1-2 min | Repeating |
Tuck Jumps with stabilization | 2 | 8 | 60-90 sec | Hold landing 3-5 sec |
Split Squat Jumps + Alternating Jumps | 2 | 8 | 1-2 min | On each leg; Repeating |
If tuck jumps are too difficult, regress back to power step ups and do more core exercises!
Plyo [Phase 3]
Exercise | Sets | Reps | Rest | Notes |
Rises | 2 | 8 | 30 sec | On each leg |
Lunge Pointe | 2 | 8 | 30 sec | On each leg |
Squat Jumps | 2 | 8 | 60-90 sec | Repeating |
Tuck Jumps | 2 | 8 | 60-90 sec | Repeating |
Split Squat Jumps + Alternating Jumps | 2 | 8 | 60-90 sec | On each leg; Repeating |
Box Jumps with stabilization | 2 | 8 | 60-90 sec | Hold landing 3-5 sec |
The final progression phase is 12 reps per set for each exercise, and to be able to perform each rep repeatedly without stabilization.
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