DANCERS TRAINING SCHEDULE

Dance, by nature, is built around repetition, routine and discipline.

This weekly schedule offers a strategy of purposeful challenge and input.

Helping dancers build consistency, understanding & interest; ultimately helping them achieve their goals.

“AS A PROFESSIONAL DANCER, I’M FOREVER SEEKING WAYS TO FINE TUNE MY INSTRUMENT - MY BODY - AND INCREASE ITS CAPACITY FOR PHYSICAL EXPRESSION. THROUGH THE GARUDA METHOD, I’VE BEEN ABLE TO AWAKEN A NEW AWARENESS OF MY PHYSICALITY THAT I BELIEVE IS ONLY POSSIBLE THROUGH THIS UNIQUE METHOD. AIMEE IS A VERY ATTENTIVE TEACHER WITH A FANTASTIC UNDERSTANDING AND NOT AFRAID OF A CHALLENGE, WHICH IS SUPER IMPORTANT FOR ME. ”

— Juliet Burnett, Professional Dancer / Australian Ballet & Ballet Vlaanderen

MONDAY

INNER THIGH INTENSITY (15mins)

As the weight training culture in dance conditioning / rehabilitation shifts, more are acknowledging that weight training provides a very useful tool for injury prevention and recovery. Dancers are now appropriately recognized as athletes and their fitness demands and goals should reflect this. This is a great practice for loading end range hip movements, whilst developing the strength and control to move in and out. Particularly useful for hip mobility and developing turnout.

BALLET SPRINGS (30mins) *for those with equipment

Using the springs to create resistance, building strength and articulation in the foot and ankle. They are a useful proprioceptive tool, to create awareness of alignment, organisation and balance.

TUESDAY

STRONG SEAT (26mins)

Dancers, like everyone, need strong glutes! But particularly for balancing on one leg for long periods and for jumping / allegro. Exploring a range of different scenarios to strengthen the glutes, as joint complexes benefit from variability.

SIDE COMBO (15mins) *for those with equipment

Dancers have to execute complex sequences, with full body integration. So, it makes sense to train in this way. Beginning with the simple patterns, evolving into more challenging sequences with spinal integration.

WEDNESDAY

ALL ABOUT THE FEET (18mins)

Using traditional ballet repertoire to strengthen the feet. But adding more variety to ensure technique and integrity is sustained.

GRAND ROND DE JAMBE (11mins) *for those with equipment

The springs encourage end range movement, potentially reaching greater extensions. But, due to the spring force, more control is demanded. As well as upper body strength and organisation. Do not underestimate the importance of a strong upper body, even (maybe especially!) in ballet. Here, if we observe, it is a spiral. Developing techniques that are helpful for arabesque etc… and prevent compression in the lower back with greater extension, strength and control.

THURSDAY

HIP THERAPY (15mins)

Using the ball to fix the angle at the knee and encourage full range of motion in the hip joint. Thus, encouraging more range with more control and greater awareness of the pelvis and torso organisation.

GAIT SERIES (15mins) *for those with equipment

An effective series for lower body alignment and strength. Clever variations to build eccentric control, vital for landing softly and safely. Dissecting each phase of the movement to educate control and precision.

FRIDAY

INNER THIGH REMEDY (18mins)

Dynamic stretching that builds strength simultaneously. Learning how to go deeply into positions and exit, with control. Another practice for building adductor / inner thigh strength and flexibility.

WIDE PLIÉ (22mins) *for those with equipment

Plié with asymmetric traction - enhancing a widening sensation on the downward phase and a narrowing sensation (with spring resistance to encourage strengthening) on the upward phase. Preventing any sitting / collapsing in the deep plié, therefore building power to propel upwards for jumping, for example. The asymmetric traction will highlight any differences between the two sides and will promote pelvic awareness, preventing tucking / overarching.

“AIMEE CHALLIES IS A TALENTED AND PASSIONATE TEACHER OF BOTH GARUDA AND PILATES. IT IS RARE TO FIND A TEACHER THAT IS ABLE TO CONNECT SO WELL WITH MANY DIFFERENT INDIVIDUALS AND THEIR DIFFERENT NEEDS, IN A COMPASSIONATE, CARING YET EFFICIENT MANNER. HER DEDICATION TO THE REHABILITATION AND WELL BEING OF CLIENTS IS UNQUESTIONABLE. HER BACKGROUND IN DANCE GIVES HER A NATURAL UNDERSTANDING OF POSTURE AND INJURY. SHE IS PROFESSIONAL IN HER MANNER AND KNOWLEDGEABLE IN HER EXPERIENCE, WITH A POISE AND GRACE ABOUT HER SELF THAT IS AN INSPIRATION IN THE STUDIO.”

— Anna Tetlow - Royal Ballet School Graduate / Anna Tetlow Pilates / Melbourne