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Progressing Ballet Technique


Revolutionary program designed to enhance ballet technique which is the basis of any dance genre. Based on dance medicine, training safety and knowing how the body works from within. Understanding which muscle groups take part in each move. It is a gradual or phased in approach with very specific exercises and repetitions adequate for each dance level.

The key to the program is in the pursuit of turning on muscle memory, actívate the muscles, enhance flexibility, offer safe stretching exercises and most importantly to preserve the dancer’s longevity in dance avoiding injury due to overstretching, bad posture and weak muscles.

Why Is

This Program Important?

A globalized and highly competitive artistic world, requires that artists master as many disciplines as posible. Their technical & professional performance must be at a level that allows them opportunities in the wonderful world of dance. This is why our young dreamers need evermore sophisticated tools to perfect their technique and style so they may realize their dreams.

This is an innovative and enjoyable program where students understand the importance of muscle memory in dance training. It aims at maximizing their performance and execution of any type of choreography.

We have experimented with muscle memory with a great degree of success enabling a students comprehension of concepts such as center of stability, core, alignment, posture, while avoiding injury.

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Biomechanical imbalances, including poor core strength and weak eccentric leg muscles are also to blame.

Why Is

This Program Important?

Ballet Dancers require lower body muscle strength stamina and flexibility. They need a significant amount of core strength to stabilize the body during pirouettes, arabesques and explosive power to execute sautés and jetés.

Dominating a considerable flexibility and extensive range of motion, especially in the back, hips and ankles is also required.

Unfortunately, all these requirements are the reason why injury is a ghost that’s always haunting ballet dancers. Injuries are prevalent for a variety of reasons, including lack of proper warm up, repetitive jumping, poor alignment and faulty technique.

Why A

Ballet Muscle Conditioner?

Regular stretching is the method commonly used, but sometimes the stretches can be aggressive and won’t workout completely all the necessary musculoskeletal structures. You will always find the best solution by working on the core of the problem; and strengthening your muscles instead of just stretching them is the most effective solution because it prevents injury from happening in the first place.

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And... What’s The Best Method

To Strengthen Your Muscles?

The BMC is a bodybuilding strap that helps you properly develop the musculature of the abs, quadriceps, hamstrings, glutes, lumbar, dorsal and cervical muscles using eccentric force, in other words, it strengthens the muscle through the stretching of its fibers.

Using the BMC to perform eccentric muscle stretching exercises will help you in decontracting and gaining flexibility. Because the contraction you make with the BMC is mainly eccentric, it creates a greater muscular tension that results in more muscular strength.

Program Content

The participants will understand and learn:

Muscle Memory to activate ``turn out``

Muscle Memory to enhance the Adagio movement

Muscle Memory to accelerate the ``allegro``

Muscle Memory to activate the ``batteries``

The correct muscle groups that aid each movement

Muscle Memory for controlled landings

How to classify exercises

How to construct exercises

The appropriate age for each exercise


Develop muscle memory

Maximize flexibility

Maximize muscle strength and development

Master the technique

Longevity in dance.

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Program Content

The program, its importance, anatomical analysis, practice and description for each exercise will be explained according to the students’ skill level including the corrective recommendations for each.

We offer 3 sessions of 3 hours each. The levels are:

  • Junior: starts at 7 to 12 or 13 year old depending on practice time
  • Mid-level: from 14 years of age with at least 6 years of practice
  • Advanced: pre-professional, or professional levels

However, it is a class that should be taught weekly as part of the curriculum. This is why it is most important for the teachers to learn, then teach the technique.



  1. Pilates ball (when seating on it the knee must be at a perfect right angle)
    • Less than 4’8″/142cm (45 cm)
    • 4’8” to 5’3”/142-160cm (55 cm)
    • 5’4” to 5’10”/160-178cm (65 cm)
    • 5’10 to 6’4/178-193cm (75 cm)
  2. Elastic band of 2.7 m long, 15 cm width, Medium resistance
  3. Lacrosse ball. Small hard ball
  4. Medium sized ball
  5. Yoga mat
  6. Large towel and string to tie it
  7. 2 hair bands
  8. BMC Ballet Muscle Conditioner (- 40%)
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PBT Teachers

KUVANA is a non-profit Foundation for the preservation of classical ballet, and is recognized  by the U.S. Internal Revenue Service (IRS) as a 501(c)3 public charitable foundation. All tuition fees are considered directed donations and as such are tax deductible to the full extent of the tax code and are not refundable.