Welcome to the 30-Day Crossover Challenge with Coach Fran!
Over the next 30 days, you’ll learn how to build the mobility, strength and control needed to support a stronger crossover.
Watch, learn, take your time with the exercises, and most importantly, enjoy the process. Consistency over the next 30 days is where the progress happens.
Let’s get started!
Don’t let your second round feel like your first jump of the day.
Between rounds at a feis, your heart rate drops, muscles cool down, and your nervous system shifts out of “go mode.” That’s often when dancers say:
“My legs felt heavy.”
“I couldn’t get my height back.”
“My kicks just weren’t there.”
This quick-fire 5-minute re-warm up is designed to:
• Re-activate glutes and hip flexors
• Restore lower-leg stiffness and bounce
• Re-prime your nervous system for speed
• Bring posture and core tension back online
Grab a mini band and let’s go!
Need those ankles to loosen up and be extra twisty and flicky? Enjoy these drills and pop them into your training consistently.
This first set of drills focuses on holding strong leg lines and learning how to use your hips to generate movement and power. You’ll also work on returning to a straight leg after bent-leg actions—like trebles—so your technique stays clean and controlled.
A lovely short class that you could pop into your daily routine, at the end of a dance practice or training session as each exercise is dynamic. You could also finish your practice with this routine. Enjoy it.
In this quick 5-minute video, we focus on improving hip mobility and building inner thigh strength—key factors for creating clean, tight crosses with ease. These exercises not only help you achieve better alignment but also enhance control and stability, making your movements sharper and more polished.
In this quick, focused 5-minute video, we’re diving into exercises that emphasize engaging the quads and lengthening through the back body. This combo not only supports straighter knees but also enhances control and elegance in your movements. Whether you’re working on sharper front clicks or cleaner posture, these targeted stretches and activations will help you build the strength and flexibility needed to refine your lines.
Add this to your warm-up or daily practice and feel the difference!
Enjoy your toe height video.. A nice short one you can do before each practice if this is your main goal. You’ll need 2 yoga blocks or a small stack of books if possible. Please find the exercises to print below should you wish to.