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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.

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.

Strength Jump Training

*L+R means Left and Right

Another option is to mix in the arm and light leg exercises during the break time and get a bigger break for your legs. That’s something I do when I’m tired.

Warm Up

World’s Greatest Stretch

Place your elbow to instep Keep back leg straight. Drop your hips low to stretch them.	Elevate your hips Straighten your front leg and rock your hips back to stretch your front leg	Forward lunge to stretch the hip on the back leg.

Hamstring Walkout with Pushup and Quadriceps Stretch

Hold your ankles for 5 seconds	Slowly move your hands out Keep your legs straight!	Keep moving your arms out
Start moving to a push up position with your hands	Do 1 Push up	Move your feet towards your arm Again, keep your legs straight!
Keep Moving Your Feet Towards Your Hands	Return to original position and hold for 5 seconds – Repeat

Low Hurdle Skips

*You can see videos of the other jump exercises by clicking the links in the Strength Training table

Modified Push Up On Bar/Chair/Ledge for Arm Strength (for Handstands)

Set up on a chair/window/bar for a push up position	Do a push up in this position
Make sure you maintain the vertical position	Return to original position

Developpé Exercise to Strengthen Legs and Hips

Start in first position with legs and arms	Put your feet in Sur le Cou De Pied position	Move your feet to Retiré Move your arms up along with your feet
Developpé Front	It’s very important (but difficult!) to make sure you are turned out here. Focus on pushing your knees down
Bring Your Leg Down to Tendu	Tendu	Return to First Position
Developpé Side	Bring your leg through Retire to the Side	Watch your Pointe and Turn Out!
Watch your Pointe and Turn Out on both the supporting and working leg!	I could turn out more on my supporting leg here	Bring Your Leg Down
Tendu
Developpé Back	Bring your leg up from Coupe	Go to Arabesque
Watch pointing and turn out!	Slowly Bring your Leg Down	Tendu and return to First

Arabesque Strengthening Exercise @Bar/Chair/Raised Area

Place your leg on a raised platform or bar	Lift your leg up Do not rest your leg on the bar/platform	Raise your leg up and down 10 times Do it slowly 5x and 5x with explosive power

A More Comprehensive Plan

• Measure Your Vertical Jump Height to Keep Track of Progress
• 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