A grand jeté is an impressive ballet step in which the dancer leaps into the air to perform a split. Also known as the split jump, this amazing move can be accomplished if you follow the correct steps, but be careful to prepare appropriately. Grand jeté can be great if done correctly, but it can cause serious strains to the body if done incorrectly.
Steps
Part 1 of 3: Developing and Maintaining Flexibility
Step 1. Begin by stretching
Sit on the floor with both legs extended in front of you. Lean forward and touch your toes with your arms fully extended.
- Stretch only until you feel a slight burning in the muscles of your legs and hold that position for 30 seconds.
- If you are new to stretching, start slowly; take your time.
- Do this stretch every day.
Step 2. Stretch for the split
Place both knees on the floor but don't sit up. Extend your right leg forward until it is completely straight in front of you, with the heel toward the floor. Bend down and place your fingers on the ground on either side of your body. If this causes you burning, hold this position. If not, drag your heel forward until you feel the burn and hold that position. Repeat this with the other leg.
- Do this stretch every day until your legs are fully flat on the floor and you are sitting comfortably.
- Take several weeks to get to a split. Move slowly and carefully to avoid stressing your muscles.
Step 3. Boost your flexibility more and more
Perform a right split with your right leg forward and your left leg back. Put a pillow under your right foot. Once the burning subsides, place a second pillow under the first and hold that position. Remove both pillows and repeat this with your left foot. Switch legs and repeat the procedure.
Part 2 of 3: Developing and Maintaining Strength
Step 1. Strengthen your body
Lying on your back, bend your knees so that the soles of your feet are flat against the ground. Make sure to keep your stomach taut as you stretch your right leg so that it is pointing upward. Exhale as you use your left leg to push your hips up until your body forms a straight line. Inhale as you lower your hips almost to the ground and exhale again as you push yourself up. Repeat this 30 times.
If you can't do 30 reps, set a smaller number and gradually increase it over several days
Step 2. Strengthen your glutes
Begin by getting on all fours, keeping your hands centered under your shoulders and your knees under your hips. Tense your stomach as you inhale and lift your right knee up to your chest. Exhale, point your right foot, and push your right leg back and as high as you can while lifting your chest.
- Make sure to use your glutes to reach a higher leg height.
- Perform 30 reps and switch legs.
Step 3. Strengthen your leg muscles
Start by jogging for about 15 steps and each time you take a stride, turn it into a jump. Focus on propelling yourself into the ground as fast and high as possible with each jump. This is called brisk walking.
- Perform these jumps for about 100 feet, jog again, then return to brisk walking.
- Three rounds of brisk walking is ideal.
Part 3 of 3: Learn the jump
Step 1. Decide which split you are going to do
If you are going to work with a specific combination or choreography, are you going to do a left or right split jump? If not, try a right split jump to start.
Step 2. Prepare your legs
For our right split jump, this means that you are leaning on the right leg, with the sole of the foot against the ground and the big toe pointing outward. Your left leg is extended straight forward, with the pointed big toe touching the ground.
Step 3. Take a step forward
Shift weight to your left leg keeping your knee bent outward, essentially forming a plie, as you slide your right foot forward across the floor.
Step 4. Raise your right leg
Point your right foot as you lift your leg fully extended.
Step 5. Take a jump
Use your left leg to push yourself off the ground as hard as possible. Push with your leg, the ball of your foot, and even your big toe for as much power as possible.
Step 6. Extend your legs
While in the air, fully stretch your legs to the front and back, trying to get that well-deserved split in the air.
Step 7. Land
Lower your front foot (in this case, your right) and land with your knee bent to absorb the impact. Keep your back leg and arms extended out as they were in the jump.
Step 8. Finish
Lower your arms as you lower your back leg and slide it forward so that it points forward as you did at the beginning.
Advice
- Point your feet up for the full effect.
- Other plyometric exercises like squat jumps can improve your jump. Try as many as you like, but only practice them two to three times a week.
- Gracefully extend your arms outward or upward during the jump.
Warnings
- Do your best to avoid injury by stretching fully. Whether training in preparation for your first jump attempts or just before jumping, it is very important to stretch and warm up your muscles.
- Only do resistance training exercises every other day.
- Make sure to do the split jump on a non-slip surface or with slip-resistant shoes, such as canvas or leather ballet flats.