For Feet Strengthening...


This four-way resistance-band workout strengthens stabilizing muscles all the way around the lower legs. Start with 10 reps of each variation.

1. The basic pointe-and-flex: Sitting on the floor with legs straight out in front, loop the band around one flexed foot at a time so you can focus on pressing sequentially and slowly through ankle, ball, toe, then back through toe, ball, ankle. Keep your working heel on the ground.


2. Cross the right ankle over the left knee, making a figure-four shape. Wrap the band around the right toes and use two hands to hold the ends of the band behind your back at your left hip. Pointe and flex slowly, avoiding winging or sickling the foot. Switch legs and hold the band at your right hip.


3. Supination, or sickling: Use one foot as an anchor to supinate the foot with resistance. With legs extended, wrap the band around your right toes. Cross your left foot over your right, allowing the left knee to bend as necessary to use the left foot to pull both sides of the resistance band out to the right, so your right foot pronates open. With a relaxed foot position, pull the right foot laterally against the band to supinate, then resist as you slowly pronate. Switch legs.


4. Change the direction of the band's resistance for pronation, or winging. Set up the same exercise, but with legs side-by-side. Wrap the band around the right toes. Use your left foot to hook both sides of the band and pull it inward so you can position legs side-by-side and the band is pulling the right foot to a supinated position. Pull against the band to pronate, and then slowly return to the supinated position.



For Turnout...

Photo by Emily Giacalone

1. Tie a TheraBand around your mid-calves (start with a low-resistance band like red or green and increase over time as it gets easier).

2. Keep your feet in parallel with your knees slightly bent.

3. Walk sideways (step, together, step, together) across the length of the studio. Repeat in the opposite direction.


To understand turnout better, plus an added stretch...

James Harren of Pilates Houston and Houston Ballet uses the frog movement to help students understand the effect turnout has on pelvic alignment, and to stretch the glutes, abdominals and inner thighs. This move, known as "The Frog," is traditionally done on the reformer, but it can be conducted on the floor with a TheraBand.



1.
Lie flat on your back and bend the knees in toward the chest. Keep the heels together and the toes a few spaces apart. The base of the spine should be in contact with the floor.



2. Place the exercise band across the balls of the feet; grip it near the knees.
Keep the head down (this will mimic the proper spinal placement needed for executing pliés correctly) and use the abs to curl the upper body off the floor. The chest and shoulders should remain wide. Release tension on the band if tugging is felt. Do not tuck the pelvis or let the tailbone roll up.

3. Inhale; extend the legs toward the ceiling. Flex the feet, like a plié in first position. Starting at 90 degrees (i.e., perpendicular to the floor), progressively bend the legs down into a diamond shape. Do not drop the knees, or push the stretching limit. Go as far as possible without losing pelvic position or changing turnout.

4. Exhale; return to starting position. Do six to eight extensions.

The Conversation
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It's February! The month of love (and by extension, the month of pink) is upon us. We are major fans of a good class theme, and dressing lovey-dovey is one of our very favorites! So this month, to keep you on brand, we have a list of our favorite pink leos on the market right now. They're all kinds of wonderful.

Check them out and let us know your favorite in the comments!

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It's the day after Valentine's Day, and every single one of us is in a chocolate coma scrolling through endless love posts on social media. It's both the best and the worst day of the year 😂. Obnoxiously mushy Instagram captions aside, whether you have a significant other or not, we all know that your studio co-workers are the actual loves of your life.

Check out our five reasons why, and let us know over in our comments if we got 'em right!

XOXO

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Q: Do you have any advice for dividing students into groups?

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In Antoine Hunter's jazz class, students inevitably pick up sign language just by virtue of being his student. Though he doesn't typically incorporate ASL into his class combos, this dynamic phrase, which is one of his favorites, includes four signs: "heart," " re," "gone" and "deaf."

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The Big Apple Tap Fest, courtesy of Dee

Debbi Dee took her first tap class at age 5 from vaudevillian hoofer and rhythm tapper Curly Fisher, in Rochester, New York. She studied tirelessly with him in the garage he had turned into a small, makeshift dance studio until she was 13 years old, when he claimed he had taken her as far as he could, and she needed to find herself a new teacher. Instead, she jumped feet first into her professional career, tapping with the Lawrence Welk and Count Basie orchestras on the traveling state fair circuit, on the Bob Hope USO shows, and in nightclubs in Vegas and the Catskills.

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We've all had times when we've failed miserably while trying our best to communicate important concepts and ideas to our students. We are all well-meaning with hopes that our dancers will achieve their dreams and become kind humans along the way. Unfortunately, our delivery may need some honing in order to help them without causing some damage,

Here are four common phrases dance teachers often say, and four ways we can adjust them to make them constructive and productive.

Let us know over on our Facebook page what phrases you try to avoid as a dance teacher!

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Courtesy Harlequin Floors

Just like your car, your studio needs periodic tune-ups to keep it humming along smoothly. If you take the time to address a few small fixes, your business will stand out. And you don't have to break the bank, either—you might be surprised how low-cost, DIY improvements can make a surprising difference.

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Running a studio can be a major juggling act. It's no surprise, then, that a few things slip through the cracks—costing you money or students. Watch out for two common but often unnoticed mistakes, and you'll find yourself with more time, clients and revenue on your hands.

1. Using online registration as a crutch

If you offer registration via your studio website, make sure you aren't losing clients by neglecting in-person registration. One day Kathy Morrow, director of Dance Du Coeur in Sugar Land,Texas, overheard a front desk staffer directing a new client to the studio's website to register, rather than offering to do it over the phone. "I thought, You had a fish on the hook—why didn't you walk them through it?" she says. "When you register, there are a lot of boxes to check off. Some people want to pay with a check, some to link to a credit card. We can make it easier by answering any questions directly."

2. Not delegating

Have you heard yourself say, once too often, "If I want it done right, I have to do it myself"? Overextending yourself because of perfectionism or a misguided need to control can be counterproductive. By creating choreography, teaching, bookkeeping, cleaning, making phone calls, typesetting, doing payroll, mailings and ordering, you could be leaving no time for the very things that will create your best business. Misty Lown decided to delegate all the teaching at her Onalaska, Wisconsin-based studio, Misty's Dance Unlimited. "Giving up teaching was super-hard," she says, "but it's the best decision I ever made. Whenever I was teaching, it meant I never saw the other five classrooms that were operating during that time. Now I can rotate my time checking on classrooms and interacting with students."

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Working with a 9-year-old student, Alexandra Koltun asks the young girl to face the barre. She reviews fifth position, demi-pointe with the front foot and coupé devant. "I separate all the positions, so the student understands each one," says Koltun, founder and artistic director of Koltun Ballet Boston. She reaches down to shape the girl's foot into sur le cou-de-pied, leaving the heel in front and gently squeezing the toes around the ankle. "This position will equip the foot with more strength," she says.

Depending on a ballet teacher's preference and style of training, sur le cou-de-pied (meaning "on the neck of the foot") may be incorporated into class at different times and in various ways. From steps like pas de cheval to frappé and développé, the wrapped position can be fundamental to a student's technical development. Or it can be used less often and as a supplement to cou-de-pied front and back. Either way, the value of the position remains constant as a tool to mold and strengthen dancers' feet.

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Show your significant other how much you love them through dance! Send them one of your favorite romantic dance videos that best describes your feelings, and they're sure to swoon!

Here are four of our favorites that depict a range of emotions along the spectrum of true love. Let us know over on our Facebook page which one best represents your relationship!

You're welcome in advance!

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The best way to celebrate a holiday in the dance teacher world is to create a class combo that fits the theme! It's a sure-fire way to get you and your kiddos into the spirit of the day! So, Valentine's Day, we recommend some mushy, cheesy, oh-so-wonderful love songs!

Check out these six songs for potential class combo ideas. They're sure to be a hit.

You're welcome!

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When it comes to running a thriving dance studio, Cindy Clough knows what she's talking about. As executive director of Just For Kix and a studio owner for more than four decades, she's all too aware of the unique challenges the job presents, from teaching to scheduling to managing employees and clients.

Here, Clough shares her best advice for new studio owners, and the answers to some common questions that come up when you're getting started.

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