Week 3 Homework

1) 3 sets of 10 straight jumps. Perform the jumps in rapid succession as explosively and high as possible. Focus on keeping a tight midsection throughout the exercise and springing off the ground as soon as you make contact. Down let your heels touch down, stay on the balls of your feet. If this hurts your ankles then supplement with 3 sets of 10 calf raises, pushing up to your tip toes slowly and with control. The calf raises are excellent for preparing your ankles for explosive jumps. You can even do them as a warm-up before your jumps.

2) 3 sets of 10-30 second hollow holds. Make absolutely sure that your butt is tucked under and your lower back is rounded and pushed against the floor. There should be no gap between the floor and your lower back. Keep your shoulders and head rounded up, your feet off the ground and you eyes on your (straight) legs. Keep legs pressed firmly together.

3) 3 sets of 10-30 second arch holds (lying on your stomach). With legs held firmly together and your arms straight and pressed against your ears, arch up and balance on your hips and lower abdomen. Keep those legs together!!!


As always, if you have any questions, email me (dustdancer@gmail.com) or give me a call (503-880-6586). See you all on Monday!