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Injury Prevention for Dancers

Introduction

Introduction (2:49)

Health Information

Introduction (0:13)
Sleep (2:24)
Nutrition (1:16)
Hydration (2:22)
Strength & Conditioning (1:53)
New Lecture
Injury Prevention (1:40)

Tissue Hygiene

Tissue Hygiene (1:32)

Dynamic Warm Up

Introduction (1:58)
Lunge with Rotation (0:20)
Statue of Liberty (0:25)
Adductor Stretch with Reach (0:23)
Inch Worms (0:33)
Glute Stretch (0:31)
Toy Soldiers (0:15)
Toe Walks (0:14)

Movement Screen

Introduction (1:36)
Knee to Wall Test (0:22)
Big Toe Test (0:21)
Hip Internal Rotation Test (0:14)
Hip External Rotation Test (0:13)
Hip Extension Test (0:11)
Hip Adductor Test (0:10)
Balance Reach Test (0:24)

Ankle/Foot

Introduction (1:11)

Ankle/Foot Mobility

Toe & Foot Mobility (0:44)
Ankle Flexibility (0:27)
Kneeling Ankle & Foot Flexibility (0:29)
Knee Driver for Ankle Flexibility (0:35)
Calf & Hamstring Stretch (0:21)
Dynamic Calf Stretch (0:33)

Ankle/Foot Strengthening

Single Leg Toe Taps (0:39)
Single Leg Toe Taps with Reaching (0:23)
Single Leg Balance with Punching (0:37)
Single Leg Balance with Dumbbell Punching (0:41)
Eccentric Heel Raises (0:26)
Lateral Skiers (0:15)
Multidirectional Skiers (0:14)
Plie Jump with Single Leg Landing (0:16)
Multidirectional Lunging to Single Leg Stance (0:19)
Bosu Lunge to Single Leg Balance Forward/Lateral (0:35)
Upside Down Bosu Single Leg Balance with Punching (0:45)
Upside Down Bosu Single Leg Balance with Rotation and Toe Taps (0:50)
Upside Down Bosu Single Leg Deadlifts/Hip Hinge (0:36)
Tiptoe Single Leg Balance Toe Taps (0:18)

Knee

Introduction (1:03)

Hip

Introduction (1:13)

Hip Mobility

Standing Hip Mobility (0:34)
Standing 3-Way Hip Flexor Stretch (0:33)
Kneeling 3-Way Hip Flexor Stretch (0:33)
Standing 3-Way Hip Adductor Stretch (0:33)
90/90 Hip Stretch (0:39)
Standing Glute Stretch (0:31)

Hip Strengthening

3-Way Lunge to Single Leg Balance (0:19)
3-Way Lunge to Single Leg Balance with Dumbbell Overhead Press (0:22)
Multidirectional Skiers (0:13)
Dumbbell Thruster Progression (0:41)
Curtsy Lunge to Overhead Reach with Med Ball (0:23)
Single Leg Deadlifts to Knee Up & Overhead Press (0:27)
Plie Squat (0:15)
Plie Squat with Pulse (0:19)
Band Kicks with Squat (0:19)
Lateral Band Walks (0:16)
Lateral Band Walks on Tiptoes (0:14)

Low Back

Introduction (0:58)

Low Back Mobility

Cat Cow Segmentation (0:20)
Quadruped Thread the Needle (0:27)
3-Way Standing Prayer Stretch (0:23)
Downward Dog to Upward Dog (0:26)

Low Back Strengthening

Front Plank (0:11)
Front Plank with Toe Taps (0:14)
Front Plank with Side Rotation (0:17)
Single Leg Balance Dumbbell Pulses (0:18)
Single Leg Balance Oblique Med Ball Twists (0:22)
Single Leg Balance Overhead Dumbbell Punches (0:23)

Conclusion

Conclusion (1:36)

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Conclusion

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