Tips to Get Extra! Extra! High Jumps and Leaps

This article originally appeared in the Spring 2025 Pink Issue of Showstopper Magazine.

From petite allegro (small jumps) to grand allegro (big, soaring jumps), every dancer’s repertoire includes jumps and leaps.

How can we leap higher? How can we jump more gracefully? Dancers don’t need wings to fly—strength, combined with technique and hard work, can help you achieve more height and grace in your jumps, leaving you with an effortless-looking leap!

Fundamentals

Let’s start by understanding the basics of jumps and leaps. According to the Oxford English Dictionary:

jump · /jʌmp/ · verb

1. to push oneself off a surface and into the air using the muscles in one’s legs and feet.

leap · /liːp/ · verb

1. to spring free from the ground.

From petite allegro to grand allegro, every dancer’s routine incorporates jumps and leaps. There are many ways to improve both that you can practice in class and bring to the stage!

Posture and Alignment

It all begins with your technique. Proper alignment when executing a jump or leap is crucial. The posture you learn in technique class will help: straight spine, shoulders down, core engaged, and head held high. This helps with balance when you take off and land from a jump and give you more control in the air.

Strength Training

A key factor in achieving a higher jump in dance is strength. You use several muscles—quads, hamstrings, calves, feet, and core—that work together to execute a jump. To strengthen these target muscles, exercises like squats, planks, and plié relevés are helpful. Put those strength exercises on repeat and your jumps will improve over time.

Flexibility and Stretching

Flexibility and stretching play a big part in expanding your jumps. Whether it’s a grand jeté, a switch leap, or a middle split jump, achieving fluidity in your full extension requires flexibility. Stretching exercises like hamstring stretches, deep lunges, and splits help increase your range of motion and, of course, your jumps!

Height Techniques

Using the Floor

Before taking off, always use your plié. A deep plié is a key factor for takeoff. Using proper foot articulation, such as rolling through the foot on takeoff and landing, will help execute smoother, safer jumps. Don’t be afraid to practice your preparation several times while “marking” your leap, as this will give you a chance to figure out the timing and coordination with your arms and head.

Engaging Your Core

A strong core will help you maintain control during jumps. Strengthening abdominal muscles also benefits your jumps! Visualize pulling your belly button to your backbone for stability.

Arms for Lift and Momentum

Arm movements play a key role in jump height. With the right timing and positioning, you can achieve your highest jump yet! Avoid throwing your arms—instead, use graceful port de bras for momentum. To practice, try jumping with different arm positions, such as high fifth.

PRO TIP: Imagine tossing a pizza overhead for extra lift!

Practice with a Partner

For practicing big leaps with a partner, focus on coordinating your timing with each other. Keep eye contact or establish a visual cue before you leap to ensure you’re in perfect harmony from start to finish!

Grace Techniques

Coordination and Timing

Synchronizing your plié, legs, head, and arms in your jump movements will help your overall leap. To maintain smooth transitions in and out of your jumps, practice your timing and focus on landing softly and elegantly—soaring above the dance floor! Let your arms linger in their port de bras positioning as you land and try not to let gravity pull them down too soon.

Breath Control

Breathe. Using your breath in sync with your leap you support your core, stabilize your posture, and keep your movements looking smooth and effortless.

PRO TIP: Take a deep inhale before takeoff and exhale as you reach the height of your leap. Practice timing your breath with smaller jumps first.

Finesse in Landings

You flew, now let’s land! Landing a jump is just as important a the takeoff. Use pliè and roll through the feet for a soft landing to maintain safety and prevent injury.

Look Where Your Leap

Many leaps in dance cause your movement to travel. Instead of thinking “across,” think “up” to brighten your trajectory. Look to where the ceiling meets the wall—that’s where you want to leap to.

Common Mistakes

Relying Too Much On Upper Body

Keep your upper body in proper technique posture to avoid “overthrowing” with the arms, which could lead to incorrect lower-body engagement.

Neglecting the Plié

Plié isn’t just a step used in ballet—it’s used in every style of dance. A strong plié before and after a jump is essential for both height and safe landings.

Lack of Control in the Air

Flailing or tense movements can make a leap look a little less graceful. Stay strong but also keep your arms soft like a butterfly gliding through the sky!

Practice Makes Progress

Jumping Combinations

Repetition of the jumping exercises you do in your dance classes will pay off. Each week you will see more and more improvement if you keep working hard. This will build strength and your technique will be on point!

TRY THIS! Set aside 15 minutes at home to go through any jumps you’ve learned in class (bonus points if you want to try others!). Practicing outside of class will help you build confidence and endurance, letting you make the most of class time for refining technique.

Tempo Changes

Practicing jumps at different tempos can help you build up endurance. Try slowing down jumps for control, then speeding them up to test agility and coordination.

TRY THIS! Set a metronome or a playlist with varying tempos and practice the same jump at different speeds, focusing on maintaining form and power as the tempo changes.

Core Stability

Engaging your core helps you maintain balance in the air, steady your landings, and execute powerful takeoffs. Strengthening these muscles supports every phase of your jump.

TRY THIS! Add exercises like V-ups or Russian twists to your routine to strengthen your core and improve your leaps.

Mind-Muscle Connection

Focusing on “mind-muscle connection” can help you target specific muscle groups.

When you focus on each muscle working during a jump—whether it’s your calves, quads, or core—you’re strengthening your brain’s communication with those muscles, which leads to better execution and more power.

TRY THIS! Visualize your muscle activation before each jump. Take a moment to think about pushing through your legs and engaging your core. This intentional focus will translate to more power in your jumps.

Foot Articulation

Rolling through your feet on both takeoff and landing helps you maintain balance and control. This articulation strengthens your feet and ankles while helping prevent injury.

TRY THIS! Pratice slow relevés and roll through the balls of your feet to your toes. This exercise will help with smoother, more stable landings and give you more height from a solid takeoff.

Balance

Balance is essential for smooth landings and stable takeoffs.

TRY THIS! Stand in relevé on one leg with your eyes closed. This helps improve balance, ankle strength, and core stability.

EXTRA! EXTRA! High Jumps and Leaps Checklist

✔ POWER UP WITH PLIÉ
Go down to go up!

✔ ENGAGE THE CORE!
Strong core, steady jump

✔ CHECK YOUR ARMS!
Lift with grace

✔ MIND THE LANDING
Land soft and controlled

✔ BREATHE THROUGH IT
Exhale at the top

✔ ARTICULATE THE FEET
Roll through for a smooth takeoff and landing.

✔ VISUALIZE HEIGHT
Aim high, land soft

✔ SYNC THE TIMING
Coordinate your movements

✔ PRACTICE!
Repetition builds strength!