Training
Body Control - Exercises and Combination
This training focuses on enhancing your body control through targeted exercises and a specific dance combination. It’s essential for every dancer to work on isolating and stretching key muscle groups, including the upper body, shoulders, core, hips, and legs.
TRAINING STRUSCTURE
TRAINING STRUCTURE
The training is divided into 18 short videos, each labeled with a number and a specific title.
Types of Videos:
Our Recommendations:
Types of Videos:
- Individual Work
- Couple Work
Our Recommendations:
- Training as a Couple: If you have a partner, we recommend watching and practicing all the videos to fully engage with the material.
- Training Solo: If you don't have a partner, focus on the Individual Work videos for practice. However, we encourage you to watch the Couple Work videos as well to understand how the movements can be applied when dancing with a partner.
ADVICE
ADVICE
Dedicate just 5 minutes each day to practicing the exercises shown in the training until you feel very confident with the movements. Start slowly and carefully, focusing on the quality of your movements, steps, body control, and the teacher’s recommendations. As your comfort and confidence grow, gradually increase your speed. Regular practice will train your muscles and body memory, making you feel more assured and confident on the dance floor.
BONUS
BONUS
If you enjoyed this training, consider trying the 1st Season of the MKIZ Learning Program. It’s a highly recommended long-term training series designed with Albir Rojas's innovative methodology. You can find more information about the program at https://mkiz.dance.
As a bonus, you can purchase the 1st season at a 30% discount!
As a bonus, you can purchase the 1st season at a 30% discount!
Introduction
Which muscles will the exercises from this training help you develop?
We begin with warm-up exercises designed to stretch your muscles and introduce movements that you can incorporate into your dance. These exercises will also help you develop control over different parts of your body while simultaneously strengthening your muscles.
1. Warm-Up: Part 1.1
Plie Explanation
Plie Explanation
Individual work
2. Warm-Up: Part 1.2
Hips Explanation
Hips Explanation
Individual work
3. Warm-Up: Part 1.3
Plie + Hips Explanation
Plie + Hips Explanation
Individual work
4. Warm-Up: Part 2.1
Shoulders Explanation
Shoulders Explanation
Individual work
5. Warm-Up: Part 2.2
Shoulders + Plie Explanation
Shoulders + Plie Explanation
Individual work
6. Warm-Up: Part 1 + 2
All on count
All on count
Individual work
This warm-up is designed to repeat the movements in 32 counts (4 sets of 8 counts).
7. Warm-Up: Part 1 + 2
With the Music
With the Music
Individual work
Tip: When practicing the movements, start by watching yourself in the mirror. Once you feel more confident, stay in front of the mirror but close your eyes for 32 counts, continuing to repeat the movements. Then, open your eyes and check yourself in the mirror for the next 32 counts. This approach helps you develop a better sense of your body’s movements while still allowing you to correct your form as needed.
8. Combination. Part 1
Couple work
Advice: Take our Pivots training to master your pivots through detailed exercises and explanations.
9. Combination. Part 2
Couple work
Advice: To learn more about the Balance Hug, its uses, and benefits, join the MKiz learning program.
10. Combination. Part 3
Couple work
11. Combination. Part 4
Couple work
12. Combination. All on count
Couple work
13. Combination. All with the Music
Couple work
14. Practice Exercises. Part 1:
Wave - Explanation
Wave - Explanation
Individual work
15. Practice Exercises. Part 2:
Hips - Explanation
Hips - Explanation
Individual work
16. Practice Exercises.
All on count
All on count
Individual work
17. Practice Exercises.
With the Music
With the Music
Individual work
18. Advices for training
Individual work
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