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COMPEAT COLLEGE

@compeatcollege

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🩵 COMPEAT COLLEGE
Where Dance + Education come together
📚 Years 3–12
🩰 Elite dance training + academics
⭐ Train. Learn. Grow.
📍 Sutherland Shire

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Tori had a great day @hollywoodbound_dance thank you @peteroxford_official for running the best competitions.

She loved spending the day with all her dance friends @the_adventures_of_isla_mae @madsr1004 @kenzie_j_dancer @reynawang_ @skylar_mila_dance and her sister @cc.tinydancer you were all stunning and congratulations to all the soloists on your results ❤️

Tori was fortunate to receive 1 x🥇1x🥈1x🥉
In her solos
Top 5 Regional High Point
5th Superstar Award

Thank you to @bradgreencreative @kyehalll and Lisa Jayne holt for adjudicating I’m looking forward to listening and learning from your critiques.

Thank you to all her teachers and choreographers @compeatdance and @compeatcollege for Tori’s training and supporting her on her dance journey 🩵

@maddlemonkey
@edenpetrovski
@thedancers_body
@miss_ginib_
@kate.wilson37

#hollywoodbound #compeatdance #compeatcollege #dancersoﬁnstagram #dancelife

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CC had a great day at @hollywoodbound_dance
Thank you @peteroxford_official for always running the best competitions. ✨

She loved spending the day with her sister @miss.tori.leigh and @kenzie_i_dancer @the_adventures_of_isla_mae @madsr1004 @reynawang_ you are all amazing dancers.

CC was fortunate to be awarded:

🏆 Regional Highest point scorer
🏆Regional Runner Up - Superstar award
🏆Ultimate Shinning Star special award
🥇Traditonal contemp
🥇Contemporary
🥇Jazz
🥇 Open ( falling )
🥈lyrical

Congratulations to all the dancers who danced yesterday you were all amazing 🤩

Thank you to all CC’s teachers and choreographers at @compeatdance and at @compeatcollege for her incredible training and support.

@maddlemonkey
@edenpetrovski
@thedancers_body
@kate.wilson37
@miss_ginib_
@andiepaini
@coachzouzu.official

#hollywoodbound_dance #compeatcollege #compeatdance #dancersoﬁnstagram #dancelife

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WHY I ADDED A BALL TO THIS HAMSTRING STRETCH …… AND NO ITS NOT A USELESS PROP SITTING THERE FOR INSTAGRAM LIKES 🤪🤓

Traditionally this is done flat - arms wrapped around behind the legs pulling the chest in.

When you add the block under the heels we add a balance component (as well as reduce the tension on the valves) which is vital for dancers.

But to pull in with the heels lifted is a face first debacle waiting to happen - SO ADD THE BALL.

It gives a tactile object to hold onto and pull against that is slightly away from the midline of the body behind you. This helps counterbalance.

It also gives a reference point to bring the glutes back to and allows a straightening of the spine between repetitions.

DANCER 💃 Isla attends @compeatcollege & trains @compeatdance 💙

#strengthandconditioning #strengthandconditioningcoach #core #strongdancers #flexibledancer

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DANCERS 👯

Your abdominals are like any other muscle - they need to stretch then contract for end range muscle development. You do it with your hip flexors and hamstrings but you need to also do it with your abdominals.

Try these two exercises to help you do just that 👏🏻👏🏻

DANCERS Maddy & Esme train @compeatdance & attend the @compeatcollege 💙

#strengthandconditioning #strengthandconditioningcoach #core #strongdancers #pilates

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REGRESSION DOESN’T HAVE TO BE THE OPPOSITE OF PROGRESSION …

Often I will pull a dancer back to an easier variation of a training exercise because I know by mastering that, their path to the harder variation will be quicker in the end.

SO MUCH OF WHAT GETS TAUGHT IN STUDIO COMES FROM WHAT PEOPLE SEE ON THEIR SOCIAL MEDIA FEED.

What doesn’t get shown is the progressions - the hardest variation get posted - but often they steps along the way have been missed so the effectiveness of the final progression is minimal.

REGRESSIONS MATTER - knowing the base exercise from which an advanced variation is born is a critical programming skill. Regression doesn’t mean worse - it means SMART. Progressive minds have no issue regressing an exercise.

KENZIE FROM @compeatdance @compeatcollege looking incredible in these regressions | progressions of a “simple” BIRD-DOG exercise.

#strengthandconditioning #strengthandconditioningcoach #core #strongdancers #pilates

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@kenzie_j_dancer
@compeatdance

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The best class with @beccondino i had the best time!!!

So grateful for these opportunities @compeatdance @compeatcollege x

Loving my @rushdanceau Crop 😍😍

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CREATIVE CONDITIONING :

I’m a believer in if it ain’t broke don’t fix it and classic S&C works - always has always will if programmed and executed correctly. But sometimes things come to mind that I think “should work” when I’m look at problem solving - so we try them - and occasionally it’s a dead end …. BUT NOT TODAY 🫢

Give this exercise a try to encourage upright parallel leg lines - one twist of the pelvis or foot and it’s all over.

Back with the legends @compeatcollege today and they WORKED 🙌🏻💙

#strengthandconditioning #strengthandconditioningcoach #core #strongdancers #pilates

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OVER-STRETCHING ✅ OR ❌

It’s a YES & NO FOR ME depending on the individual.
With a dancer with no contra-indications, the right strength program to support the increased flexibility and the right stretch techniques in play it’s not an issue.

Should I do an online masterclass on this topic for teachers and dancers? Let me know in the comments 🫶🏻

DANCER @madsr1004 looking 👌🏻👌🏻
Maddy trains @compeatdance and attends @compeatcollege 💙

#strengthandconditioning #strengthandconditioningcoach #strongdancers #oversplits #pilates

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DON’T TRAIN BALANCE - TRAIN STABILITY

Looking forward to getting back into the studio with the incredible @compeatcollege dancers next week!

#strengthandconditioning #strengthandconditioningcoach #core #strongdancers #pilates

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“I WANT TO IMPROVE MY BACK FLEXIBILITY”

It’s one of the top 2 requests I get - and it’s almost always a mobility issue we need to rectify.

Mobility through the hips.
Length through the hip flexors & glutes will help provide that. Mobility drills are designed to “CREATE SPACE” in the joints. And the spine is a series of joints - that ultimately connect into the pelvis.

TRY THIS DRILL TO HELP MOBILISE YOUR SPINE & HIPS and I think you’ll find your back improves as well.

DANCER TERI @plomarit_girls
STUDIO @compeatcollege @compeatdance

#strengthandconditioning #strengthandconditioningcoach #core #strongdancers #pilates

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WHAT IF I TOLD YOU DANCE SPECIFIC STRENGTH & CONDITIONING ISN’T REALLY A THING …

There isn’t a single training exercise I’ve ever seen a dancer do in the strength department that isn’t applicable to many other athletes and their sports.

Flexibility is a different story but for now let’s talk strength & some of the more popular exercises dancers often think are “specific to dance” 💃

CALF RISES - dancers do them with more finesse but every athlete that runs or jumps is doing calf rises and lots of them.

HIP FLEXOR MARCHES - vital for strong kicks among other things in dance but sprinters, footballers, high jumpers to name a few all have these included in their programs.

SIDE LYING LEG LIFTS & CLAM SHELLS - any sport that requires planting and or balancing in one foot or leg has these included as part of their accessory or pre-hab work.

Strength and Conditioning is rarely dance specific - we just take the programming protocol and apply it to the dancer we are working with in front of us. The purpose of S&C is to make the individual stronger, faster, more powerful, more mobile. Every athlete in every sport needs this.

DANCER 💃 @cc.tinydancer
STUDIO 📍 Ciara attends @compeatcollege & trains @compeatdance

#strengthandconditioning #strengthandconditioningcoach #core #strongdancers #pilates

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