SPECIAL CONDITIONING

Training the strength, mobility & stability of your feet is from a crucial importance for your knee, hip, shoulder and neck alignment, as well as for your injury free practices. Regardless of what your profession is, making sure that your feet- your roots that are responsible for your gait, balance and posture are healthy and strong is a MUST. With the foot strengthening routines by B.U.™ you will work on your plantar, dorsal, intrinsic and eccentric  foot muscles as well as on the muscle groups of the lower leg that are responsible for the overall foot articulation. Dancers will benefit in high amounts from all routines and classes, since every dancer has to be as secure on their feet as a tree on its roots in order to be able to

attain all skills needed for performing high demanding choreographies.
Dancers may include a Foot Strength class 3 times a week to experience the first positive results within 3 to 4 weeks, while non-dancers can include a class once a week in order to maintain active feet function levels.
Dare, share, repeat!

Duration: 60 min

Focus:

• strengthening the feet
• mobilising the feet
• aligning knees/ hips/ neck

Equipment:

• a training mat
• an infinity training band/ Thera band
• a massage (tennis) ball
• a Pilates ball
• a foam roller

Dancers and NON-dancers, Plyometrics also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). Plyometrics includes explosive exercises to activate the quick response and elastic properties of the major muscles. This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping. It is the best and most efficient way to improve Allegro in Ballet. Plyometrics are primarily used by athletes & dancers especially to improve the ability to jump high & injury free during performance. It is an engaging and challenging way to train your cardio and to learn how to use & control your breath as moving power. Starting 2 two to 3 times a week will bring you immediate results.

Duration: 60 min

Focus:

• improving explosiveness
• enhancing jump height
• gaining agility & compactness
• boosting Allegro skills in dance

Equipment:

• a training mat
• a jump box

This class is your Encyclopedia to movement, habits, and body-mind connection. It is your guide to learning, exploring and experiencing everything about the way your body aligns in space, corresponds to gravity, and reacts to your emotions and subconsciousness. Learn how to balance it out in order to relieve pain, prevent injuries and become more self-aware.

Duration: 60 min

Focus:

• each lecture pays attention at length at a different health- oriented and relevant to the participant topic

Equipment:

• needed is only you will to learn *For the those who want to benefit the most:
• a pen and paper for taking notes

'Breath Basics' is a comprehensive breath and lung training program offering authentic, innovative and cutting-edge techniques to elevate your lung capacity, mental clarity, and overall wellbeing. In this program you will master 20 powerful breathing exercises and 10 methods that will help you learn how to guide your breath while gaining knowledge as to which technique can help you reduce stress, boost immunity, and enhance physical performance in various situations throughout your day, during training and rehearsals, as well as on stage.

Duration: 60 min

Focus:

• exploring & mastering the power of the breath
• boosting immunity & cognition

Equipment:

• a training mat
• a massage (tennis) ball
• a foam roller
• tissues