Train with Kendall

We know, as dancers, that core work is important… but HOW you do it makes a big impact! If you’re feeling your neck getting tired, you may be straining those muscles in the front and using less of your abdominals. Try tucking your chin slightly and lifting up from your chest, not your head.

This simple fix can help you feel more abdominals and less tension in the neck.

BONUS tip! Make sure you aren’t holding your breath as you lift. Exhale as you lift the chest, inhale as you go back down.

SHARE this with a dance friend who needs it 💗

A center leap isn’t just about jumping HIGHER. It’s about using the right tools to create power, control, and clean lines in the air.⁣
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I see so many dancers working hard on their leaps, but still feeling stuck. Often, it’s not a flexibility issue, it’s a coordination and strength issue.⁣
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🧠 Plyometrics train your body to be explosive, teaching your muscles to contract faster, which is key for elevation.⁣
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🧘‍♀️ Hip mobility drills make sure your joints can move through the range you need without compensating elsewhere (like your lower back).⁣
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💪 And strength training gives you the control to hold that perfect shape midair and the resilience to land safely again and again.⁣
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These elements work TOGETHER. It’s not random, it’s science. And when you train smart, you don’t just jump higher, you jump better.⁣
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🚀 Want to finally feel strong, springy, and confident in your leaps?⁣
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My 6-Week “Boost Your Jumps” training plan is designed for dancers and includes 2 targeted workouts per week to help you build power, improve form, and avoid burnout.⁣
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Drop “JUMPS” in the comments and I’ll send you the details! 💥

And that’s what we call cross-training 🫶🏻 If you want results like this, you have to put in the work. But it’s easier when you have a plan and the exercises already there for you.

Defined strength and flexibility exercises that will help dancers, follow BodyKinect | Strength & Flexibility for Dancers 🩷🩷

strength training WILL help you get injured less, jump higher, balance better, turn more, and feel more confident.

Follow BodyKinect | Strength & Flexibility for Dancers for all the tips🥰

strength training WILL help you get injured less, jump higher, balance better, turn more, and feel more confident.

Follow BodyKinect | Strength & Flexibility for Dancers for all the tips 🤩

In my experience, the hip lectures are very untrained and many dancers. All of that popping and gripping is usually a sign of weakness. If you’re struggling with getting your leg higher or holding it there, the hip flexors are the muscles that are responsible for that.

Exercises like split squats, leg raises, or banded marches will help! I have plenty more exercises on my profile to help you become a stronger dancer 👉 follow BodyKinect | Strength & Flexibility for Dancers for more!!

Looking for a quick core workout to do before class? Or on the weekends at home? Follow along with this week’s YouTube workout - all you need is one light or medium dumbbell.

Comment CHANNEL on this post to do the workout with me!

So many dancers are chasing flexibility, thinking it’s the missing piece to better leaps. But when jumps plateau, it’s almost never a stretching issue, it’s a POWER issue. ✨

Leaps are explosive by nature. That means they rely more on the ability to generate force quickly than on how far you can stretch. Yes, flexibility helps with lines, but if your dancer can sit in an oversplit but still struggles to get off the ground, it’s time to look at strength and speed.

This is where most training programs miss the mark: they focus only on technique or stretching, but leave out two essentials: plyometrics (to train speed + reactivity) and progressive strength work (to build the force behind the jump). You need both to see real, lasting improvement.

🚀 Ready to build higher jumps, cleaner takeoffs, and straighter legs in the air?

My 6 Week “Boost Your Jumps” training plan is designed specifically for dancers and includes 2 targeted workouts per week to help you get results without burning out.

Drop “JUMPS” in the comments and I’ll send you the details! 💥

If your hips and ankles aren’t moving well, your technique is working harder than it should.

A lot of dancers focus on flexibility, but overlook joint mobility—the ability to actively control motion at the joint. That means having strength through your range, not just at the end of a stretch.

When dancers tell me their turnout feels stuck, or their plié is shallow no matter how much they stretch… it’s usually not about the muscles. It’s about how well the joints are moving.

⚠️ Limited dorsiflexion? Your landings will feel clunky.
⚠️ Poor pronation control? You’re losing power on push-offs.
⚠️ Stiff hips? Turnout and deep pliés become a struggle.

Mobility work should be:
✅ Loaded (to build control)
✅ Multi-planar (because dance isn’t one-directional)
✅ Relevant to how you move on stage or in class

If you’re ready to move beyond random stretches and train flexibility that actually improves your dancing… I’ve got something for you. 👇🏻

My dancer-specific training bundles include 6 weeks of science-based programming—mobility, strength, flexibility—all tailored for what your body needs to dance better, not just “”loosen up.””

Minimal equipment. Real results. All levels.

💬 Comment “BUNDLE” and I’ll send you the link to check it out.

Turnout isn’t something you PLACE—it’s something you MAINTAIN. And the moment your leg leaves the floor, that control becomes even more important.

This is one of my favorite ways to train that control from the inside out by targeting the deep external rotators of the hip and challenging the standing leg to stay stable. Yes, I’m in parallel on purpose! Stability doesn’t always come from “pretty” ballet positions, it comes from understanding how the body actually works.

This kind of training is especially helpful for dancers who:
🔹 Lose turnout mid-air
🔹 Feel unstable on their supporting side
🔹 Want better proprioception and hip awareness that carries over into class

Try the drill, then test your leg again. You’ll feel the difference in control, not just see it. And if you want more, join me for my virtual conditioning class happening on August 22nd at 10:30am Pacific time! All ages and levels welcome. If you can’t make it and still want to sign up, class recording will be available for 10 days.

Comment PRE-SEASON on this post to get the sign up link!