“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”
-Rikki Rogers
-Rikki Rogers
Introduction
One step we will begin working on is developpé, which is the most basic extension. It can be done devant (front), à la seconde (side), and derrière, also known as arabesque. Developpé can be done anywhere between forty-five degrees and past 180 degrees, depending on your level of strength and flexibility. Remember though, focus on your placement, and not the height of your leg. That will come with time and practice. Here’s what to focus on:
· Core strength/engaging your core
· Develop strength in your hamstrings and gluts
· Avoid tight hip flexors
· Keep a strong standing leg
· Pass through passé
If you keep working on these elements of your extensions, you will have them up in a flash!
· Core strength/engaging your core
· Develop strength in your hamstrings and gluts
· Avoid tight hip flexors
· Keep a strong standing leg
· Pass through passé
If you keep working on these elements of your extensions, you will have them up in a flash!
Where Your Strength Comes From
Before you even begin your extension, you must engage your abdominals, and keep them engaged throughout your extensions. Not only will this make for a stronger position that you will be able to hold up for longer, but it will also protect your lower back and knees. Do crunches and other core strengthening exercises to your abs in tip top shape.
Always begin a developpé in fifth position. As you lift the working leg, keep your standing leg straight, with your kneecaps lifted, and imagine driving your leg into the ground as you lift the rest of your body up. Remember, this leg is now carrying all of your body weight, so it is important that it be strong and engaged at all times. Make sure you keep your hamstrings and gluts strong, to avoid using your quads. This is important for the standing leg, but even more for the working leg. Check out the links below for some exercises.
There may be times that you must take a plié on your standing leg while your working leg is in the air—if this is the case, commit to your plié (i.e. do not “inch” your way to it) and be generous! A plié that is too small could compromise your standing leg.
Always begin a developpé in fifth position. As you lift the working leg, keep your standing leg straight, with your kneecaps lifted, and imagine driving your leg into the ground as you lift the rest of your body up. Remember, this leg is now carrying all of your body weight, so it is important that it be strong and engaged at all times. Make sure you keep your hamstrings and gluts strong, to avoid using your quads. This is important for the standing leg, but even more for the working leg. Check out the links below for some exercises.
There may be times that you must take a plié on your standing leg while your working leg is in the air—if this is the case, commit to your plié (i.e. do not “inch” your way to it) and be generous! A plié that is too small could compromise your standing leg.
Doing the Developpé
Start your extension in fifth position. Lift your leg into coupé, and bring it up to passé. Coming through passé is the defining part of this step—if you do not pass through it the step is no longer considered a developpé (the word means “to unfold,” so be sure to “unfold” your leg by going through passé)! Before you extend your leg away from your body, lift your knee up in the line of the extension, but without lift the hips. Then, beginning opening the leg, passing through attitude, and finally extending it all the way. Try to avoid using your quads to do this—invest your time and energy in strengthening your hamstrings so that they can do this work. In addition, be sure to stretch out your hip flexors so that they are not tight. Tight hip flexors will limit the height of your extension considerably.
Finally, be sure to keep lifting your body up during this entire process, and do not let either side of your torso fall. When you lower the leg, do it slowly and with control, passing through tendu before closing fifth.
Finally, be sure to keep lifting your body up during this entire process, and do not let either side of your torso fall. When you lower the leg, do it slowly and with control, passing through tendu before closing fifth.
Important Links
Video Links
Stretches/Conditioning for Developpe
Hamstring Exercises
Article Links
Glorious Extensions
Increase Extensions
Stretches/Conditioning for Developpe
Hamstring Exercises
Article Links
Glorious Extensions
Increase Extensions