10/07/2026
5 exercises for stronger, more powerful jumps 💪 Complete each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit 3 times.
Build strength, increase your jump height, and improve your takeoff and landing control. Hit save and add this circuit to your training!
Want to take your dance training further? Book a personal training session with one of our certified instructors who specializes in strength training for dancers. Email [email protected] to get started!
VERTICAL JUMP WITH ALTERNATING SINGLE-LEG LAND | Build vertical power while training strong, controlled single-leg landings. Push through the floor on takeoff and keep your knees tracking over your feet as you land. Bonus: hold each landing for 2 seconds to challenge your stability!
LUNGE TO JUMPING KNEE DRIVE | Build the strength and power you need for higher jumps while challenging your single-leg stability. Keep your shoulders, ribs, and hips stacked through takeoff and landing, and drive your knee up toward your chest as you jump.
JUMPING DOUBLE GLUTE KICKS | Strong hamstrings help create stronger jumps! Aim to bring both heels toward your glutes with each jump, keeping the movement quick and controlled.
PLANK PUSH BACKS | Build quad and core strength to support powerful takeoffs and controlled landings. Keep your knees hovering off the floor and your core engaged as you push your hips back toward your heels.
BANDED GLUTE KICKBACK | Strengthen your glutes and hamstrings to support more powerful jumps. Keep your core engaged and your lower back neutral, and maintain parallel legs throughout the movement.
