Hello again! I’m Kelly, resident club ballet & tap teacher.
Kelly Maccioli is a Dance Teacher at Spirit in Motion Dance Academy here in Marlborough where she runs the Tap and Ballet programs, and teaches Tap, Ballet, Pre-Pointe, Conditioning and is currently developing the Pointe program. Kelly is certified by Dance Masters of America to teach Ballet, Tap, and Jazz. She also holds a certification in Pointe readiness from Pointe Safe in conjunction with SF Performing Arts PT.
HIP HIP HOORAY!!
Here we go back to Ballet class! Hips are so very important to Ballet dancers, turning out from the hips allows them to move quickly in any direction, as well as achieve that beautiful line from the tips of their toes to the tops of their fingers, and makes those leaps so impressive. While we as runners don’t really need turnout, hips are still very important, keeping them strong and healthy will help with agility, stamina, speed, and balance. Here are few of my favorite hip exercises, no 180 degree turnout required, tutu optional (but encouraged!!)
1. Hip Flexor Lifts
Sitting with your back nice and straight, place 2 yoga blocks (or coffee cans, or water bottles) about hip width apart on the ground in front of you, start with your legs straight out to one side of both blocks. Lift your inside leg over the first block, touch the ground, and then lift it again over the second, resting it on the outside of the blocks, repeat with the second leg, onow repeat in the other direction – that’s one set. Start your reps at 4 and work up to 8, you will feel this the next morning so start low!
2. Internal Rotation
My dancers LOVE this one, mostly because it’s the only time they are allowed to lay down, but once you get going it does feel really great in your hips. The video will be immensely helpful – it is hard to explain. Laying facedown on the floor, pull one leg up to a 90 degree angle (knee should be level with your hip) and place a yoga block under it. Rotating from your hip and keeping your knee on the block, slowly lift your heel up and then slowly lower it back down again. Once you’ve done 8 on one side, do the other the same way. Work up to 3 sets of 8.
3. Hip Pull & Open
You can do this one with or without a band. If you are using a band, it should be short, going around your feet with part of it under your feet and the rest laying on the top. Stand with feet together nice and tall, core engaged. Lift one leg up so your knee is at your waist (this will pull the band if you’re using it to add resistance), swing open to the side and then swing back to the front and lower. This one is hard, especially with the band added, feel free to use a barre or kitchen counter to help with balance until you get the feel for it!
4. Airplane Plié
Standing nice and tall with core engaged, using a chair to one side to help with balance. Lift the leg away from the chair up into the air and tip over until you are parallel to the floor, making a nice straight line from your head to the heal of your foot. Slowly bend (plié) your standing leg, watching that your knees are in line with your toes, and then push back up to straighten. This one will take some practice, there are always some crashing planes when I start teaching these but BE PATIENT. A mirror (or a friendly ballet teacher) is helpful here, so you can make sure that your upper body doesn’t droop down and that the leg that is up stays up and straight. You want to move as one unit with the standing leg doing all the pushing and pulling, and the hips and glutes holding your leg and body in that nice straight line.
Questions? Message me here or find me on a run (I will return to the club runs soon)! Want to try these in a class first? I run the Adult program at the studio on Monday nights, Adult Ballet runs 6:30 – 7:30, and Strength & Conditioning runs from 7:30 – 6:30. Both classes include strength & mobility for both feet & hips, with the Ballet class being more dance focused. Drop-ins are welcome anytime!
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