完整的俄罗斯芭蕾课

我终于终于上了一个完整的俄罗斯芭蕾课。用了一年时间。

说句实话，这个老师吧不是十分正统。或者这么说吧，她野心很大。这里给大家讲个故事你就知道她有多狠了。

以下是原文：

我小时候脚指甲往肉里涨。当时有钱的家长都每天领着自己的孩子去修脚。我没有这个钱，但是我听说你可以逼着脚指甲往上长，方法是把脚指甲往上拉。我就每天用针扎进我的每个脚指甲缝里面，然后往上翘。我现在还有视频，一会发给你。后来连着扎了一年，以后我就再也没有这个问题了。

这么狠的人对自己学生也巨狠无比。别人一般12岁上足尖鞋，她的学生一年就上。而且自己舅妈体操教练，人家热身差不多热热就得了，她热身完整一个小时职业体操练习。但是原则和现在俄罗斯差不多。

1. 重视力量。从小就做力竭。通过力竭迅速形成肌肉记忆。
2. 重视跳。从最开始都为跳做准备（Demi-plie -> Releve demi-point)。
3. 柔韧性和软开度减少，强调动态柔韧度。防止拉韧带影响肌肉快速爆发力。
4. 强调脚背训练。除了使用最残忍的方式压脚之外，很早上足尖鞋练习加强脚踝力量。
5. 女孩跟男孩一样练，男孩跟女孩一样练。一般来说，男孩跳的时候女孩休息，女孩足尖鞋的时候男孩休息。她的学生不管男女两项都参加。
6. 绝对不允许芭蕾课中间任何休息。始终保持核心紧张。
7. 使用大量体操练习爆发力的方法
8. 上来就用最难的东西教学生。全部以Fouette和Grand Jete为目标。

OK。下面是目前给我的routine。我实在不知道中文怎么写，用英文。大体来说，全课分为两大部分。

1. 体操。分为四部分。脚部练习，核心练习，跳跃练习，柔韧度练习。必须光脚。

2. 芭蕾。把杆，无把杆，足尖鞋。前面两个猫爪，后面足尖鞋。

芭蕾部分不太好解释。我直接上传视频。体操部分我写英文。

Gymnastics (Barefoot)

Foot Exercises (without Barre)

1. Articulation exercises. Demi-back, demi-pointe, full-point in six, and first position.
2. Jogging with single-leg raises.
3. Calf raises on blocks. As fast as possible. 
4. Single-leg with another leg coupe, first position. Demi-plie -> demi-point. Demi-plie -> jump. Repeat for both legs.
5. Second position. Plie with the highest arch possible (push arch forward) -> demi-plie fast. 
6. Six position demi-pointe, lift-up one foot each, and balance. 
7. Sit on demi-pointe for 1 minute.

Core Exercises

Do this WITHOUT rest. As fast as possible unless indicated otherwise. 

1. V-up:20.
2. Planck: 20 seconds.
3. Tuck-up: 20.
4. Planck (with bouncing): 20 seconds.
5. Bicycle: 20.
6. Planck (rocking back and forth): 20 seconds.
7. Hollow body rock until completely exhausted.
8. Back up: 30 times.
9. Back-leg curled back up: 10 times (slow).
10. Child pose -> back to the floor -> push up and curl leg -> repeat: 10 times (slow).
11. Single hand holds feet with the other hand forward, and other leg pointed -> rock ten times. Repeat for each side. 
12. Hold both hands to feet in the back and rock -> until exhausted. 
13. Need up: 20 times. 
14. Holds both hands on the floor, feet pointed, turn left and right with the core: 20 times.
15. Fast sit up: 50.
16. Butterfly kick: normal 50, left 50, right 50. 
17. Raise leg high and reach the toe (with toe pointed): do until exhausted. 

Plyometric

Do this WITHOUT REST. 

With lower mattress as fast as possible:

1. Jump up and down as fast as possible ten times with both feet. Reverse direction. 
2. Jump up and down while turning to left and right. As fast as possible. Ten times for each side. 
3. Single leg jumps as fast as possible: 20 times for each side. 

Now with box as high as possible. Do this to jump as high as possible. 

1. Lounge position. Change legs while jumping. 20 times. 
2. Single-leg. From an Allonge to jump to a high box with a single leg while kicking the other leg as high as possible. Jump back to Allonge. Twenty times for each leg. 
3. Lounge position facing both towards the box and away from the box. Do split leap for both legs. Ten times for each leg and each direction (40 in total). 

Holding two Barres.

1. Split leap while trying to make the leg as high as possible with resistance bands. Ten times each leg. 
2. Split leap while trying to make the leg return as fast as possible, without resistance bands. Ten times for each leg. 
3. Split leap while traveling with resistance bands. Ten times each leg. 
4. Split leap while traveling without resistance bands, focusing on fast leg return. Ten times each leg.  

Stretch (for those who don't have split yet).

Each position should be held for 1 minute with 20 breaths. During each breath, one stretches deeper. 

1. Seated hamstring stretch for each side. 
2. Front split position going forth and back, with the leg behind turned out and not. 
3. Butterfly while back to the wall. Push down the knees with hands.
4. Butterfly with feet forward. Reach forward. 
5. Side split to the wall while lying on the floor. With both turned out and not. 
6. Grab one foot behind and try to kick into the back. Repeat for both sides. 
7. Sit on the hard floor while kneeling. Lift up knees so that all the weight is on the back of the feet. This should be done for at least three minutes. Since this hurts crazily, it is OK to scream or cry. 
8. Kicks for all sides with momentum. Make sure the core is tight, and feet pointed. 

Final Preparation.  

1. Pirouette with feet on the floor without ballet slippers. This will help to build callus. If the feet bleed, stop. However, even if there is a blister, don't stop. It is ideal to powder the feet with chalk to make more friction. 
2. Breath control exercises. For each one, exhale all the breath and hold with core tight. Hold a resistance band in hand and stand on demi-pointe for each position, and finally retire. Open the hand slowly. If you fall or breathe, next time, increase one minute of feet stretch as punishment. 

Now, this is the ballet part. Note that during the explanation, the students should always be on Barre! If one fails to do it once, an additional minute of feet stretch will be added as punishment. During each exercise, one must smile. Each violation will lead to one additional minute of punishment.

Ballet class. 链接: https://pan.baidu.com/s/1H5GQs9WCn1Fsi5ZdZLAjZQ 提取码: wvqh 
--来自百度网盘超级会员v7的分享。