How to get better leaps in dance

Top 5 Exercises Dancers Need for Full Split Leaps


Miss Katie Peyton Groven

Oct 5, 2020


 min read

Raise your hand if you’re desperate for a full split leap (or even over split) in the air?

I'm hoping your hand shot right up! 

It's googled over and over again and there are whole Youtube channels dedicated to getting dancers in a full split when they take off from the floor. 

If you feel like you have great technique, that's incredible, but do you have the strength and flexibility to hang in the air long enough to hit the full split?

Here are the top 5 exercises dancers need for full split leaps:

  1. Low Back Twist
  2. Wall Sit Jumps
  3. Turn out Drill
  4. Narrow Squat Pulse
  5. Split Lunge Jump

Let break each ones down and illustrate.

Low Back Twist

Low Back Twist

Warming up your low back is essential for hamstring flexibility

  • Sit with your legs extended forward. 
  • Cross your right foot over your left thigh.
  • Extend your left arm on the outside of the right knee.
  • Inhale.
  • When you exhale, twist your torso to the right and place your right hand next to your right hip to hold the stretch.
  • Allow your head to follow your body to the right.
  • Repetitions: Hold for 30 – 60 seconds and repeat on the other side.
Wall Sit Jumps

Wall Sit Jumps

Strengthen your ankles and entire leg while training explosive power.

• With your low back pushed up against the wall and knees at a 90 degree angle, push off of the wall to jump as high as you can.

• Rolling through the feet on the way up and down.

  • Repetitions and Modifications: Return to the wall and repeat 8-10 reps.

Turn out Drill

Hips can't open to a full split without turnout!

• On your back with your feet together and legs extended straight from your hips at a 90 degree angle, turn your feet out to first position, and return parallel.

  • Repetitions and Modifications:Repeat 15-20 reps
Narrow Squat Pulse

Narrow Squat Pulse

Strengthens the quads for long lines and power

  • Starting with your feet together, rise into relevé and forced arch.
  • Squeeze your knees together and keep the heels high.
  •  Repetitions and Modifications:Slowly pulse with control for 10-12 reps.
Split Lunge Jump

Split Lunge Jump

Strengthens the glutes, ankles, core and entire leg

  • Begin in a lunge position
  • Bend both knees and jump off the floor
  • Switch feet while in the air
  • Land in a lunge position on the other foot
  • Repetitions and Modifications: Repeat 10 – 12 times 
  • [+] Hold a weight and increase jump height
  • [-] Leave feet on the floor and do stationary lunge

If you have time to do this workout before class, do each exercise once. If you have time to do this workout on your own time you can repeat up to three times!



Oct 5, 2020




Miss Katie Peyton Groven

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5 Tips to help improve your leaps – Shooting Stars Dance School

/in Uncategorized /by Galan Martin

Strength and flexibility is required a lot for dancing. Stretching every day and working your legs will help with leg strength and flexibility which will make Leaps come easily.


Here are 5 tips to help improve your Leaps

  1. Solid preparation is needed for a good leap this is your chance to build up momentum but be careful not to use all your energy here. Whether you are leading into the leap with a run or combination you should feel light on your feet. The last step you take before leaving the ground is a plie. This step is important for achieving the height you need to properly execute a leap.


  1. Leaving the floor with power starts with a good push from a plie. Push the  floor with the balls of your feet and your big toe when you jump forcing the floor away from you. Practicing this will strengthen the muscles in your feet and allowing you to jump higher.



  1. Look up as you go into your leap as this will allow the rest of your body to follow. Looking up will not only help you jump higher, make your leaps look prettier. Set your goals high and aim to reach the spot, strive your body to meet that goal.


  1. Quick and energetic split of the legs will give power in your leaps. Stretch your knees as much as you can by engaging your inner thighs and quadriceps. Engage the front leg quickly as you jump while the back leg must kick into the split, so that the legs are widest at the height of the jump.


  1. Landing cannot be overlooked, you may have all the stretch and strength needed for your leaps but without control your leaps could suffer. Preparing your legs to absorb your weight will make a difference when you land on floor this something you should be thinking about as soon as your feet leave the ground. Maintain good alignment and engage your core this will be your invisible support system. The goal is to land hit the floor softly and quietly as possible, be careful not to come out of a leap with your knees straight in result can cause an injury.




Practicing your leaps over and over are the best way to improve them. Good leaps just don’t just happen! It’s something that you train for and discipline yourself to achieve in practically every dance lesson. Remember to always practice proper technique and with sufficient repletion your muscles will get stronger.

Share this entry 0 0 Galan Martin Galan Martin2016-02-02 18:25:222016-05-18 23:33:005 Tips to help improve your leaps

    © Copyright - 2021-2022 Shooting Stars Dance School. All rights reserved

      Dance School - Balance Club

      25 August 2016

      The most significant aspects of any dance direction, of course, are all sorts of jumps and hops. Jumps , as a kind of dance movements, are the most spectacular - they give the dance high dynamics, giving the audience a feeling of lightness and airiness. Some dancers are truly born jumpers, others go to great lengths to develop the ability to jump high and, most importantly, easily. Be that as it may, every dancer who counts on the title of a professional must constantly improve the technique of his jumps, replenishing it with new, more complex elements. nine0003

      In any dance style, be it Classical or Jazz Modern, Break Dance or Hip Hop, there is a wide variety of jumps and jumps that are the most difficult part of any dance technique. And, despite the fact that the jumps of different dance styles are not always similar to each other, basic exercises and techniques for preparing for them can be used in any style. There are several tricks that will help you improve your jumps. First of all, it is necessary to develop the power of the push, which will allow you to make a high jump, sufficient to perform the desired figure in flight and fix it for as long as possible. In this article, the Balance Club Dance School provides some recommendations. By following them, you can develop your ability easily, dynamically and jump high .

      Raise your weight! The best dancers in the world use various exercises in their training to lift their bodies up. Raises on toes with extended knees, lunges on one leg, and all sorts of squats are the best exercises that any dancer can do to improve their jumps. Find time in your classes for these exercises and soon you will begin to literally soar in the air like never before!

      Work on your stretch! Stretch your calf muscles, hamstrings, and quads after each session: a dancer with flexible legs will be able to jump higher. If you are doing splits, try putting something under your front leg (like a rolled up mat). This is a good and safe way to improve your longitudinal split, which will add ease during the performance of jumps with open legs in flight. nine0003

      Soften your landing! When learning to dance from scratch, before moving on to learning the jumps themselves, they learn the rules of landing. This is done because most of the injuries when performing jumps are due to improper landing. And an injury, as you know, can ruin not only the career of a professional dancer, but also bring a lot of trouble to a simple amateur. Even after a small jump, land only on tense legs, softening the landing with a springy plié. A dancer who regularly develops a deep plie performs more airy and graceful jumps, and is less likely to be injured when landing. Plie is an extremely important exercise for the dancer's health! Infrequent use of plie in your training can lead to underdevelopment of the tissues of the tendons of the ankle joints, hamstrings and weakness of the foot. nine0003

      Stretch up! When performing in the jump and landing, keep your head high and your back extended - this will lighten your weight. Many dancers get distracted trying to see themselves in the mirror instead of stretching out and enjoying the feeling of flying.

      Use vitamins! The bones, muscles and tendons of a dancer need a sufficient amount of vitamins and trace elements. And therefore it is better to optimally enrich your diet with essential vitamins. nine0003

      But the most useful advice that can be given to those who want to learn how to jump is that you must constantly believe in yourself, believe that you can fly! If the dancer keeps in his mind the feeling of flying high and the belief that he can soar easily and high, he will most likely be able to make a higher jump. This belief must begin long before the actual jump, persist throughout the flight, and not disappear after landing. The dancer who believes in jumping literally gains wings!!! nine0003

      We are waiting for you at our lessons and happy flights!!!

      Dance school in MoscowBalance Club.
      Prospect Vernadsky, 95, building 4
      Tel. +7 (495) 434 0550

      5 tips to improve your jumping while dancing

      Jumping while dancing

      Jumping is one of the most thrilling moments in dance. Professional dancers seem to defy gravity as they soar into the air. Some people seem to have a natural ability to jump while others have to work a little harder at it. Most dance jumps require great strength and coordination to perform correctly. However, practice will make perfect performance The following five tips will help any dancer improve their jumps..

      Jumping dance

      Proper stretching

      If a person cannot sit on the splits on the floor, he is unlikely to do it in the air. It is necessary to ensure a good, correct stretch, but in no case overdo it. Flexibility is important, but that's not all. The dancer also needs strength and great self-control. Good posture is also important. During the stretch, you need to imagine how you want the jump to look like. If you imagine in your mind what a jump looks like, this will allow you to subconsciously dose the energy needed to complete it. nine0003

      Dance jumps

      Deeper pliés

      Deep squats are important to achieve the height needed to perform the jump correctly. A plié is simply a deep bend in the knee and the next step the dancer takes before taking off from the ground. The deeper the dancer crouches, the more strength he will have to push off. The heel, toe and toe are very important for jumping power and for pointe dancing. No matter how many actions a dancer takes to prepare for the jump, they still need to be sure to bend their knees in order to gain as much strength as they need to get off the ground by jumping into the air. nine0003

      Dance jumps

      Look up

      Be sure to look up when starting the jump. If a person looks up, the rest of their body will follow. If you look down, then the person will remain on the ground. As you prepare to jump, you need to fix your eyes on a high place located at a certain distance. During the jump, you need to strive to reach this place, and the whole body will strive to achieve the goals set for it (we emphasize once again that you need to choose a place for a landmark, located high). Looking up will not only allow a person to jump higher, but also make a more beautiful jump. nine0003

      Dance jumps

      Take a deep breath

      If the dancer takes a deep breath at the top of the jump path, it may appear that he is floating in the air. In addition, by taking a deep breath, you can relax your body and release any tension that you have. The arms should move especially smoothly and gently in certain positions, and not tense or dangle around the body.

      Jumping dance

      Control landing

      Anything that rises into the air must eventually fall, so landing cannot be avoided. The jump will not be completed until the dancer has landed safely. The goal of landing is to touch the floor as quietly and softly as possible. You should never finish a jump with straight knees, as this almost always results in injury. You need to start thinking about landing as soon as your feet leave the ground.

      Learn more