Setup includes lugging 2 full-sized stretch gym units into the room and putting them in 2 configurations, as shown below. A stretch ladder is clasped on one end of a stretch gym to convert it into a "Stretch Station" (left picture). The other unit is set on its end in the "tall configuration" for arabesques and leg stretches.
The Academy-4 (ages 11 to 14) students trickle in after their 5:30 class ends, and we start them in various stretches, such as hamstrings, straddles against the wall, isolation back bends, etc. A little later, the older company-level students start coming in; they are always late, because Tatiana's pointe class usually runs over, and they have to take additional time to take off their pointe shoes (and spray their feet). No time is needed for cardiovascular warmup, because all the students have just taken classes.
The regular older students know the routine well, and require little prompting in starting the initial exercises. We make sure that the younger students keep their socializing to a minimum, and concentrate on the next stretch. It takes at least 20 minutes to complete a circuit of stretches, but due to a late start and reserving additional time at the end for strengthening and conditioning (and occasional filming of progress), we never get more than 2 rounds per class.
Each exercise in a circuit typically has a few optional variations. For example, a back bend can be performed as isolation over the top bar of the stretch ladder in both standard and tall configurations, as well as on the ground under the stretch ladder, or "walking" backwards from a standing position in the tall configuration. A few of the exercise variations are better suited for either the beginning or ending circuit, based on the degree of stretch.
A popular variation of several stretches involve applying resistance with controlled stretch tension. For example, a variation of the splits is the assisted "leg-ups", in which the stretch lays on her back and Karen or I take the leg being stretched and push it towards the head. We start with the "bad" side, and find the "point of tension", where muscular tightness becomes significant. At this point, I hold the stretched leg in place, while the stretcher pushes back (resists). This is held for 10 counts, then followed by 10 counts of rest, and repeated performed 3 times. After the 3rd time, the stretcher is told to relax while I push the leg down until the leg touches the floor or the stretcher says "stop".
Even though the previous assisted exercise sounds and looks pretty extreme, several of our students are so flexible that they can easily do this by themselves when "cold", and there is no "point of tension", because the leg can be pushed all the way to the floor too easily. For these girls, a more advanced assisted variation starts out with the stretcher in a splits position. I lift the front leg up until the "point of tension" is detected (from a few inches to over a foot off the ground), then keep the foot in the "oversplit" position as the stretcher resists by pushing her leg down. The dancers find the assisted resistive stretching to be effective, and Karen and I find that we also get a workout (especially with the taller and stronger dancers).
In the next blog, I will be describing how we sequence these exercises, with photos illustrating the optional variations for some of the exercises.
