How to Improve Vertical Height for Jumps e.g. Entrechat Quatre
Update: Jul 25th, 2010
Ballet jumps are both beautiful and explosive. Beats look like butterfly wings and the height reached by professional dancers on the jumps itself are amazing! If you’re an adult and not part of a full time Ballet program, it’s hard to improve on your jump. Most of the practicing will be done in 10 minutes of a Ballet class.
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What I am doing is leveraging the drills, knowledge, and expertise from websites, books, and people of other jumping sports such as basketball to improve my vertical jump height and translate that to my Ballet jumps.
Here is a vertical jump routine to improve your vertical height. It also includes arm strength training in between to give your legs a break. At the end of the drills section I also have a more comprehensive weekly plan.
Practice Your Ballet Jumps (mix in after ballet class or as part of your other workouts)
Try to do a Vertical Jump Routine Exercises once a week. The P90X Exercise set also has a Plyometrics Routine and the Vertical Jump Training website also has
Spend one day a week on Strength Training for Legs and Core Exercise (1 Day workout)
Jump training is a very intense workout so be careful, make sure to spend enough time stretching, don’t push yourself too hard. It’s a big strain on the knees (at least on mine)! Don’t Forget Some Key Jumping Tips:
All jumps should start and end with a demi plie to protect yourself from injury
When jumping up, remember to push from heel -> ball –> toe
When landing, remember to go from toe -> ball -> heel