我終于終于上了一個完整的俄羅斯芭蕾課。用了一年時間。

說句實話，這個老師吧不是十分正統。或者這么說吧，她野心很大。這里給大家講個故事你就知道她有多狠了。

以下是原文：

我小時候腳指甲往肉里漲。當時有錢的家長都每天領著自己的孩子去修腳。我沒有這個錢，但是我聽說你可以逼著腳指甲往上長，方法是把腳指甲往上拉。我就每天用針扎進我的每個腳指甲縫里面，然后往上翹。我現在還有視頻，一會發給你。后來連著扎了一年，以后我就再也沒有這個問題了。

這么狠的人對自己學生也巨狠無比。別人一般12歲上足尖鞋，她的學生一年就上。而且自己舅媽體操教練，人家熱身差不多熱熱就得了，她熱身完整一個小時職業體操練習。但是原則和現在俄羅斯差不多。

重視力量。從小就做力竭。通過力竭迅速形成肌肉記憶。

重視跳。從最開始都為跳做準備（Demi-plie -> Releve demi-point)。

柔韌性和軟開度減少，強調動態柔韌度。防止拉韌帶影響肌肉快速爆發力。

強調腳背訓練。除了使用最殘忍的方式壓腳之外，很早上足尖鞋練習加強腳踝力量。

女孩跟男孩一樣練，男孩跟女孩一樣練。一般來說，男孩跳的時候女孩休息，女孩足尖鞋的時候男孩休息。她的學生不管男女兩項都參加。

絕對不允許芭蕾課中間任何休息。始終保持核心緊張。

使用大量體操練習爆發力的方法

上來就用最難的東西教學生。全部以Fouette和Grand Jete為目標。

OK。下面是目前給我的routine。我實在不知道中文怎么寫，用英文。大體來說，全課分為兩大部分。

1. 體操。分為四部分。腳部練習，核心練習，跳躍練習，柔韌度練習。必須光腳。

2. 芭蕾。把桿，無把桿，足尖鞋。前面兩個貓爪，后面足尖鞋。

芭蕾部分不太好解釋。我直接上傳視頻。體操部分我寫英文。

Gymnastics (Barefoot)

Foot Exercises (without Barre)

Articulation exercises. Demi-back, demi-pointe, full-point in six, and first position.

Jogging with single-leg raises.

Calf raises on blocks. As fast as possible.?

Single-leg with another leg coupe, first position. Demi-plie -> demi-point. Demi-plie -> jump. Repeat for both legs.

Second position. Plie with the highest arch possible (push arch forward) -> demi-plie fast.?

Six position demi-pointe, lift-up one foot each, and balance.?

Sit on demi-pointe for 1 minute.

Core Exercises

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

V-up:20.

Planck: 20 seconds.

Tuck-up: 20.

Planck (with bouncing): 20 seconds.

Bicycle: 20.

Planck (rocking back and forth): 20 seconds.

Hollow body rock until completely exhausted.

Back up: 30 times.

Back-leg curled back up: 10 times (slow).

Child pose -> back to the floor -> push up and curl leg -> repeat: 10 times (slow).

Single hand holds feet with the other hand forward, and other leg pointed -> rock ten times. Repeat for each side.?

Hold both hands to feet in the back and rock -> until exhausted.?

Need up: 20 times.?

Holds both hands on the floor, feet pointed, turn left and right with the core: 20 times.

Fast sit up: 50.

Butterfly kick: normal 50, left 50, right 50.?

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:

Jump up and down as fast as possible ten times with both feet. Reverse direction.?

Jump up and down while turning to left and right. As fast as possible. Ten times for each side.?

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.?

Lounge position. Change legs while jumping. 20 times.?

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.?

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.

Split leap while trying to make the leg as high as possible with resistance bands. Ten times each leg.?

Split leap while trying to make the leg return as fast as possible, without resistance bands. Ten times for each leg.?

Split leap while traveling with resistance bands. Ten times each leg.?

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.?

Seated hamstring stretch for each side.?

Front split position going forth and back, with the leg behind turned out and not.?

Butterfly while back to the wall. Push down the knees with hands.

Butterfly with feet forward. Reach forward.?

Side split to the wall while lying on the floor. With both turned out and not.?

Grab one foot behind and try to kick into the back. Repeat for both sides.?

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.?

Kicks for all sides with momentum. Make sure the core is tight, and feet pointed.?

Final Preparation.??

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.?

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.?鏈接: https://pan.baidu.com/s/1H5GQs9WCn1Fsi5ZdZLAjZQ 提取碼: wvqh?
--來自百度網盤超級會員v7的分享。

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