High Kick Exercises for Dance Teams

Wow the crowd at your dance team's next show or competition with stunning high kicks. A staple of dance team choreography, high kicks require flexibility, strength and technique. Help each member of your dance team build the skills she needs to improve her kicks with a series of conditioning and technique exercises. With regular practice and focus, your team will soon be kicking its way to better shows and higher competition scores.

Flexible hamstrings, quadriceps and hips are essential to high kicks. Before you start kicking, stretch these areas to prepare your muscles and protect yourself from injury. Stretch your hips by sitting on the floor with the soles of your feet together in a "butterfly" position. Bend forward gently and hold the stretch for 30 seconds. To feel a stretch in your hamstring, straighten both legs in front of you, keeping your toes pointed and your body bent forward. Hold this stretch for 30 seconds, then flex your feet and hold the stretch for another 30 seconds. Make sure to keep your back flat and not rounded as you stretch. To stretch your inner thighs, open your legs to a straddle position. Bend your body toward one leg. Hold the stretch and repeat on the other side.

In order to send your leg high in the air, you must develop strength from your calves to your glutes. Sitting on the floor with your legs straight in front of you try to lift one leg a few inches off the floor. Lower the leg, then repeat to the other side. Focus on keeping your back tall without tilting your pelvis or rounding your spine as you lift each leg. You can also try the Pilates side kick series to strengthen your legs. Perform a basic side kick by lying on your side with your legs stacked on top of one another. Lift your top leg up to the ceiling, then lower it slowly to your starting position. Strengthen your inner thighs by crossing your top leg over your bottom one. Pulse your bottom leg keeping your top leg and torso completely still.

If you can kick your foot to your head, but struggle to keep your back straight and still, you may need to brush up on your core strength. The core includes muscles in your stomach, lower back and hips. Try Pilates exercises like the hundred to target the abs. Begin by lying on your back with your legs extended straight into the air and your arms hovering a few inches off the floor by your sides. Curl your head and shoulders off the floor. Inhale as you pump your arms five times, doing your best to keep your abs flat and your torso still. Exhale and pump your arms five more times. Perform 10 repetitions for a total of 100 arm pulses. You might also try planks, crunches or situps to improve your core strength.

Ballet training helps improve the posture, alignment and form necessary for great high kicks. Have your team perform ballet barre exercises like the developpe. Hold the barre with your left hand and stand with your heels together and your legs externally rotated in a ballet "first position." Bend your right knee as you lift your right foot up to the side of your left knee. Keeping your left leg straight and right foot pointed, extend your leg straight in front of you. Hold for several seconds, then lower your leg to your starting position. Repeat with the other leg. Also practice grand battements, the balletic version of high kicks. Hold the barre with your left hand and brush your right foot forward until it lifts off the ground. Lower it with control. Perform grand battements with the leg going directly in front of the body, as well as to the side. Make sure to keep your back still as you kick, and perform this exercise with both legs.

The American Dance/Drill Team recommends practicing your high kicks in a traveling sequence. Extend your arms to the sides of your body at shoulder height. Step forward on the right foot then kick your left leg through. As you lower your left leg, step on your left foot and repeat the kick with your right leg. Try to make your kicks progressively higher while making sure your standing leg never bends at the height of your kick.