The Grand Jeté is a spectacular dance step, in which the dancer (or dancer) rises into the air and does a splits. In fact, it is also called a split in the air. This step can be done by starting with the right steps, but you need to make sure you prepare yourself appropriately. The Grand Jeté can be an important moment in the show, but it can also cause serious physical damage if done incorrectly.
Steps
Part 1 of 3: Gaining and Maintaining Flexibility
Step 1. Start stretching
Sit on the floor with both legs stretched out in front of you. Lean forward and touch your toes while keeping your arms straight.
- Keep stretching until you feel a little burning in the muscles on the back of your legs. Then hold the position for 30 seconds.
- If you've never stretched before, start slowly. Take your time.
- Do this stretch every day.
Step 2. Do the specific stretch for the splits
Rest your knees on the ground, but don't sit on your heels. Extend your right leg forward until it is straight, with the heel on the ground. Bend forward with your hands on the ground on either side. If it hurts, keep this position. If not, push your heel forward, to your maximum, then hold the position. Repeat with the other leg.
- Do this exercise every day until both legs can reach the floor and you can sit comfortably.
- Give yourself several weeks to do a full split. Go on gradually and carefully to avoid muscle strains.
Step 3. Push your flexibility further
Switch to a split with the right leg forward and the left leg in back. Put a pillow under your right foot. when it no longer hurts, add a second pillow and hold the position. Remove both pillows and do the same thing with your left foot. Switch legs and repeat all over again.
Part 2 of 3: Gaining and Maintaining Strength
Step 1. Strengthen your body
Lie on your back, raise your knees and keep your feet flat on the ground. Always keep your torso firmly in place as you lift your right leg so that it points straight up. Exhale as you use your left leg to raise your hips while keeping your torso straight. Inhale as you bring your hips back to the floor and exhale again to rise. Repeat 30 times.
If you can't do 30 reps, start at a lower number and slowly build up over the next few days
Step 2. Strengthen your glutes
Start on all fours, with your arms shoulder-width apart and your knees aligned with your hips. Stop your abs and bring your right knee towards your chest. Exhale, keep your foot pointed, and push your right leg back as high as you can while trying to raise your chest as well.
- Make sure you use your glute muscles to bring your leg up.
- Repeat 30 times and switch legs.
Step 3. Strengthen your jumping muscles
Start by running 15 steps, then turn each step into a jump. Focus on jumping as fast and as high as possible.
- Jump running about 30 times, run a little, jump again.
- Three repetitions are ideal.
Part 3 of 3: Learning to jump
Step 1. Decide which split you want to do
If you are working on a choreography, will the jump be left or right? Otherwise, simply decide which leg to start with.
Step 2. Prepare your legs
For the right jump, this means that the supporting leg is the right one, with the foot firmly on the ground and the toe out. The left leg is extended straight forward, with the toe touching the floor.
Step 3. Take a step forward
Shift your weight onto your left leg keeping your knee bent forward in a plie as you move your right leg forward on the floor.
Step 4. Raise your right leg
Point your right foot as you bring your right leg straight forward.
Step 5. Skip
Use your left leg to push yourself as high as possible. Push on the whole leg, on the sole of the foot, or even on the toe for as much thrust as possible.
Step 6. Stretch your legs
While in the air, stretch both legs well, trying to achieve a full, steady split in the air.
Step 7. Land
Bring your front foot (in this case your right) to the ground and bend your knee to cushion the blow. Keep your left leg and arms extended as during the jump.
Step 8. Finish
Bring your arms down as you bring your left leg back to the same position you started with, with the toe on the floor.
Advice
- Keep the tips for a better effect.
- Extend your arms out to the side or up gracefully as you jump.
- Other elasticity exercises like jumping squats can improve your jump. Try as many as you like, but don't do them more than three times a week.
Warnings
- Do your best to avoid accidents - the stretching must be complete. Whether you are starting training for your first jump now or before your actual jump, it is very important to stretch and warm up your muscles well.
- On all other days, just do stretching exercises.
- Make sure you do the air splits on a non-slip floor or a non-slip canvas or dance floor.
