Boost Your Jumps With Plyometrics

March 6, 2023

There’s nothing quite like watching your favorite dancers soar across the stage in a sky-high grand allégro. It must be nice to know how to fly, right? According to New York City–based athletic trainer Megan Richardson, MS, Dipl Ac, LAc, ATC, with the help of plyometrics, you too can improve your jumps and reach new heights.

Plyometrics is a type of cross-training for activities that require jumping—like basketball, football, gymnastics and, of course, dance. (In fact, according to Richardson, ballet requires more than 200 jumps per class!) Plyometrics exercises are short, dynamic movements used to produce maximum power in the muscles. New York University Langone Health’s Harkness Center for Dance Injuries has created a plyometrics jump-training program specifically for dancers. According to Richardson, the program should be done as a form of conditioning for performance optimization, or as the last step of a physical-therapist–approved rehabilitation regimen. “This is not something you should do as a daily warm-up,” she says. “It should not be done in conjunction with rehearsals or a heavy performance season. Rather, it’s something you should consider for preseason training, or at a time when you might be taking just one class per day.”

The program is done in three phases over the course of six consecutive weeks. Three times per week, dancers follow a set schedule of exercises that build on each other, eventually leading to dance steps like jeté développé (saut de chat), pas de chat, a changement turn and turned-out sissonne arabesque. “Individuals progress through the process only if they can do the full duration/reps with good form,” Richardson says. “They may need to take more time if the quality of the jump (knee alignment) is lost before the suggested reps. In that case, dancers should continue to add reps/duration until they can do it for the suggested time for three days, then move on to the next progression.”

Here, Richardson shares a sample of exercises from Harkness’ Plyometrics Jump Training for Dancers program. “These exercises develop good jump form and biomechanics, making the muscles more efficient so they can produce explosive strength,” Richardson says. If your body is healthy and ready, put on your sneakers and give it a try!

Stephanie Rae Williams demonstrates parallel prances. She is wearing a purple leotard, black bike shorts and black sneakers.
Williams demonstrates parallel prances. Photo by Meghan Keeney.

End Goal: Jeté Développé Traveling Forward

Phase 1: Technique and Motor Control

Week 1: Parallel Prances

Step by step:

  1. Begin by standing in parallel with your arms down by your sides.
  2. Next, roll the right foot up through demi-pointe into full pointe off the floor at a 45-degree angle in front of you.
  3. Then, “prance” (very small jump) from one leg to the other, softly landing toe-ball-heel with a fast recoil, and lifting the left leg into the air at an angle (aim for 45 degrees). 
  4. Repeat the same motion back and forth for 20 seconds.

“Keep your trunk upright and roll through your whole foot, toe-ball-heel,” says Richardson. “Make sure you have both a soft hip crease and a soft ankle crease without excess holding.”

Stephanie Rae Williams demonstrates bounding in place. She is wearing a purple leotard, black bike shorts and black sneakers.
Williams demonstrates bounding in place. Photo by Meghan Keeney.
Week 2: Bounding in Place

Step by step:

  1. Begin by standing in parallel, with your arms by your sides.
  2. Swing your right leg forward with your left arm bending into a running position.
  3. Once your right leg hits 90 degrees, jump vertically off of your left leg. At the same time, bend your right knee in (think enveloppé) and land on it while bending your left leg in the air behind you.
  4. Immediately do the same motion on the left leg.
  5. Repeat back and forth for 25 seconds.

“The dancer should land softly, toe-ball-heel, and have quick recoil,” Richardson says. “Strive to maintain good alignment with your knee over your ankle and toe.”

Stephanie Rae Williams demonstrates bounding for distance. She is wearing a purple leotard, black bike shorts and black sneakers.
Williams demonstrates bounding for distance. Photo by Meghan Keeney.

Phase 2: Power

Week 3: Bounding for Distance, Part 1

Step by step:

“This exercise is the same as ‘bounding in place,’ but moving forward, eating up as much space as possible while keeping the form,” Richardson says. “Repeat 6 times on each leg.”

Week 4: Bounding for Distance, Part 2

Step by step:

Repeat the previous week’s exercises, but increase your reps to 12 times on each leg. If you cannot maintain proper form, stop; do not finish the suggested number of reps.

Stephanie Rae Williams demonstrates jeté développé across the floor. She is wearing a purple leotard, black bike shorts and black sneakers.
Williams demonstrates jeté développé across the floor. Photo by Meghan Keeney.

Phase 3: Performance

Week 5: Jeté Développé Across the Floor, Part 1

Step by step:

Using your classical technique, move across the floor doing jeté développé.

  1. Begin by doing the step on the right side, then use your landing from that jump to propel yourself into the air on the left.
  2. Repeat, alternating legs, 6 times.

“Dancers should work to get as much height and ballon as they can,” Richardson says.

Week 6: Jeté Développé Across the Floor, Part 2

Step by step:

Do the same exercise as in week 5, but increase your reps to 12 on each side.