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Posts Tagged ‘competitive dancers’

A Dancer’s Guide to Navigating Your First-Ever Intensive

Walking into your first dance intensive feels like stepping onto a brand-new stage, with a mix of butterflies, excitement, and a touch of nerves.

You might envision learning from renowned instructors, meeting inspiring dancers, and pushing your boundaries like never before. But as thrilling as it is, you’re probably wondering, “What should I expect? How do I prepare? Am I ready for this?”

Dance intensives are more than just endless classes and choreography; they can be a transformative experience. They’re a chance to grow as a dancer, gain invaluable exposure, and connect with like-minded individuals. This guide will help you walk into your dance intensive feeling prepared, confident, and ready to make the most of every opportunity that comes your way.

Whether you’re days away from your big moment or planning ahead for the future, this guide will be your trusted companion.

Understanding what to expect.

Dance intensives are aptly named for their intensity. They’re fast-paced, demanding, and exhilarating all at once. Here’s a snapshot of what your days might look like and what to prepare for.

Expect long and full days. You’ll likely start your mornings with a warm-up, followed by multiple back-to-back classes that may cover a variety of styles like ballet, jazz, contemporary, or hip hop. Most intensives cap off the day with choreography or repertoire sessions. By the day’s end, you’ll be physically exhausted—but in the best way possible.

Dance intensives push your body, but don’t underestimate the mental strain. Staying focused across several hours of instruction and remaining resilient when receiving constructive (sometimes tough) feedback can be challenging. Building your stamina and nurturing your mindset beforehand will set you up for success.

One of the most rewarding aspects of attending an intensive is meeting other dancers from all over. It’s an excellent opportunity to make friends and expand your dance network. While it can initially feel intimidating, you’ll quickly bond over shared experiences and passion for the art form. You’ll also encounter new teachers with varying approaches to dance. Be prepared to adapt to their teaching styles and be open to stepping outside your comfort zone.

Pre-intensive prep.

The best approach to an intensive is to lay the groundwork ahead of time. Preparing physically and mentally will allow you to hit the ground running on day one.

Physical preparation

  • Build stamina: Start incorporating cardiovascular exercise such as swimming, running, or cycling into your routine. These activities will improve your endurance in classes.
  • Strength and flexibility: Add cross-training like Pilates or yoga to boost your core strength and overall flexibility, which will help you perform movements safely and efficiently.
  • Rest is key: Avoid overtraining before the intensive. Schedule rest days to recover so your body is ready to tackle the challenge ahead.

Mental preparation

  • Set goals: Ask yourself what you hope to gain from this experience. Whether it’s improving a specific skill or simply growing as a dancer, having clear goals will give you focus.
  • Stay open to challenges: While goals are great, leave room for spontaneity. You might discover unexpected strengths or stumble upon new areas for growth.
  • Tame the nerves: Feeling anxious? That’s normal. Practice calming techniques like deep breathing or visualization to center yourself. Remind yourself that every dancer in the room is there to learn, just like you.

Packing essentials

  • Dancewear and footwear: Bring comfortable, versatile attire and backup options. Don’t forget any specialty footwear required for certain styles.
  • Snacks and hydration: Pack high-energy snacks like nuts, protein bars, or fruit, and keep a water bottle handy to stay hydrated.
  • Notebook or journal: Use it to jot down combinations, corrections, and reflections. It’ll be a valuable resource post-intensive.
  • First-Aid Kit: Prepare for the unexpected. Include essentials like blister pads, ankle supports, and muscle balm. Your future self will thank you.
[Click here for some preparedness kit tips! ]

Making the most of the intensive.

The true magic of an intensive lies in how you approach each day. Being present and proactive will ensure that you maximize your experience.

During class

  • Stay engaged: Even during moments of fatigue, give each class your full attention. There’s a lot to absorb, and teachers appreciate effort.
  • Ask for feedback: Teachers are there to help you improve. Don’t hesitate to ask them for precise corrections or advice.
  • Stand out: Staying engaged and asking for feedback will help you stand out. But it’s also important to find other ways to shine and stand apart from the crowd.
  • Keep recordings (when permitted): A visual reference of choreography or corrections can be invaluable for review and practice later on.

Outside of Class

  • Care for your body: Ice sore muscles, stretch, and rest thoroughly to keep your energy levels up. Recovery is just as important as training.
  • Reflect daily: Spend a few minutes each night summarizing what you learned or achieved during the day. This simple practice can solidify your growth.
  • Connect with Peers: Chat with other dancers and exchange insights. Networking often leads to lasting friendships and professional opportunities.

Reflecting after the intensive.

The intensive may end, but its impact doesn’t need to. What you do afterward can extend the value of your experience.

  • Process and organize: Review your journal, videos, and notes. Pull out key takeaways and rank your goals for the coming months.
  • Thank your teachers: A simple thank-you email or note goes a long way. It’s a professional way to stay in touch and show gratitude.
  • Set new goals: After absorbing everything you’ve learned, create an action plan to tackle your newfound strengths and areas of growth.

Step into the spotlight.

Your first-ever dance intensive is an unforgettable milestone in your artistic journey. It’s an opportunity to challenge yourself, grow in ways you never expected, and connect with a larger dance community. No matter how it goes, remember that showing up and stepping out of your comfort zone is already an incredible achievement. You now have the tools to walk into that studio prepared, confident, and ready to shine. If you have more questions about camps, intensives, or company dance, please contact us today!

Dance Like You Mean It: Mastering the Art of Acting in Dance

Combining acting skills with dance can transform a good performance into a truly mesmerizing one. For dancers and dance parents who want to elevate artistry, integrating acting skills into dance routines can enhance storytelling and emotional expression on stage. This guide explores how dancers can incorporate acting techniques to deliver more compelling performances. Keep reading to learn to dance like you mean it!

Become in tune with emotion.

Learning to act involves exploring a range of emotions and understanding how to authentically portray them. Dancers who study acting can tap into a broader range of emotions, enabling them to convey more nuanced and compelling stories through their movements. To effectively draw on emotion, start by identifying the core emotions in your dance piece. Understanding the emotional arc of the performance can help you connect with the audience on a deeper level. Whether it’s joy, sorrow, anger, or love, embodying these emotions can make your performance more relatable and impactful.

Practicing emotional recall is another powerful technique. By recalling personal experiences that evoke similar emotions to those required in your performance, you can bring a genuine intensity to your dance. This method, often used by actors, can add layers of authenticity to your storytelling. With practice and dedication, you can master the art of conveying complex emotions through every move you make.

Perfect your craft.

Dancers interested in improving their acting can adopt various strategies as a starting point. Enrolling in acting classes or workshops specifically designed for dancers can provide a structured foundation. These classes often focus on fundamental principles, such as character development, emotional expression, and improvisation.

Acting classes can be a game-changer for dancers looking to stretch their artistry. Learning how to develop a character can bring more depth to your performance. Understanding your character’s backstory, motivations, and relationships can make your movements more purposeful and engaging.

Improvisation exercises are also invaluable. They encourage spontaneity and creativity, allowing you to explore different ways of expressing emotions and telling stories. Through improvisation, you can discover new facets of your artistic expression that you may not have encountered through dance alone.

Find your voice.

Finding your voice begins with self-awareness. Understanding your strengths and areas for improvement can clarify where to focus your efforts. Just as you practice dance routines to perfect your moves, voice exercises can help develop a strong, clear, and expressive voice. This newfound vocal confidence can directly translate into more powerful dance performances.

Additionally, vocal training can aid in breath control, which is crucial for dancers and actors. Improved breath control can enhance stamina and reduce the risk of injury, allowing dancers to maintain high energy levels throughout their performances. You can build a robust foundation for your acting and dancing skills by integrating vocal exercises into your daily routine.

Additional tips.

  • Practice regularly: Consistent practice is crucial for mastering any new skill. Dedicate time each day to work on both your dancing and acting techniques.
  • Seek feedback: Don’t be afraid to ask peers, mentors, or coaches for feedback. Constructive criticism can help you identify areas for improvement and refine your performance.
  • Stay inspired: Surround yourself with artistic influences that inspire you. Whether you watch performances, read about acting techniques, register for camps, or attend workshops, staying inspired can fuel your creative growth.
  • Get out of your comfort zone: Venturing into a new art form requires stepping beyond comfort zones and facing uncertainty. This discomfort can be a catalyst for growth, fostering adaptability and expanding creative horizons. For dancers, finding their voice is as much about expressing themselves through movement as it is about understanding the nuances of vocal expression.

[Click here to check out our summer dance camps!]

Integrating acting skills into dance can significantly enhance your storytelling ability and emotional expression on stage. By tuning into emotion, perfecting your craft, and stepping out of your comfort zone, you can deliver more compelling and captivating performances. For dancers looking to refine their style and elevate their craft, incorporating these techniques is a powerful step forward. Remember, the key to mastering dance and acting lies in consistent practice, open-mindedness, and a willingness to explore new artistic horizons.

Ready to take your performances to the next level? Consider our wide range of dance classes or join one of our company teams at Evolution Dance Complex. Our team can help you refine your style, integrate acting techniques into your dance routines, and boost your skills. Elevate your artistry and captivate your audience like never before by contacting us today!

6 Ways to Stay Motivated this Spring

Spring is here, and that means spring fever is not far behind.

As we head deeper into competition season and approach the warmer months, it may be challenging to stay motivated. Here are some tips to help you stay focused on dance and upcoming performances.  

Find a new challenge. 

If you are feeling unmotivated or uninspired, try something new! There are many different dance styles, so why not explore them? Take a class in another style or pick up some new moves from YouTube tutorials. Learning something new will help you stay sharp while also giving you an extra boost of motivation.   

Set small goals. 

Most dancers have big dreams, but these can be hard to achieve all at once. Instead of trying to do everything at once, set small goals to help you gradually reach your larger objectives over time. For instance, if you want to improve your leaps by 10%, break that goal into smaller steps, such as focusing on one particular leap every week and improving its technique before moving on to another the following week.   

Practice mindfulness. 

Take time each day for reflection and mindfulness practice to reconnect with your body and mind after a long competition season. Sitting still in silence for five minutes each day can profoundly affect your mental health and well-being, helping you stay grounded and focused on what matters in life—including your dancing!   

PROTIP: Yoga is a great physical and mental tool for dancers!

Stay active. 

During the break, stretch and stay active each day. Set aside time for physical activity whenever possible, even if just walking around the block or doing yoga at home. You should also stay mentally active by reading books about dance or watching dance-related movies; this will help keep those creative juices flowing. 

Celebrate your achievements. 

Take time each day to celebrate your wins instead of dwelling on what didn’t go according to plan. This will give you more energy and motivation going into next season’s rehearsals, knowing how much progress has been made already!   

Sign up for camps and intensives.  

As we approach summer, start looking into some workshops, camps, or private lessons to help keep your dance technique fresh. Dance workshops, intensives, clinics, and camps are great opportunities to try new styles and push yourself out of your comfort zone.  

Staying motivated is essential if we want to continue making progress as dancers. By setting small goals, practicing mindfulness techniques regularly, staying physically and mentally active through various dance-related activities, and celebrating our successes, we can easily maintain our enthusiasm and love for dance. Keep pushing forward and challenging yourself because extraordinary things always come from hard work & dedication! 

5 Benefits of Dance Competitions

For many dancers, competitions are an extra perk alongside their training.

Dance competitions provide a boost that can help take children from talented dancers to certified artists. However, it’s not just the dance themselves or being on the stage that makes the difference.

Dance competitions can provide dancers with high-level skill work, clinics, industry seminars, and networking opportunities. Keep reading to learn more about the five benefits of dance competitions.

Develops skills.

All those long hours spent in the studio perfecting technique and preparing for competitions help sharpen a completely different skill – performance.

The ultimate objective is to take all those steps you’ve rehearsed and the muscle memory you created and tell a captivating story through your body and the choreography. The purpose is to connect with an audience. While judges may seem intimidating, they offer the perfect suggestions to help dancers develop those skills and improve poise and showmanship.

Teaches the ability to apply constructive criticism.

One of the most valuable aspects of dance competitions is hearing what trained and experienced judges think of your performance.

While they are “judging” you, it can be an excellent thing if you approach it with the proper perspective. The ability to take their feedback as inspiration and as fuel to improve and work harder will serve you well as you dance and well into your professional future no matter what route it may be.

They help expand your circle.

You are at a dance competition to compete against other dancers. Still, any major dance event will provide a great chance to form valuable connections and friendships that can last a lifetime.

They’re also a fantastic chance for positive exposure. Dancers are more likely to meet professionals who could serve as mentors or provide advice to put them on the path to achieving their dance goals!

[Want to know what it’s like to be a competitive dancer? Click here!]

Takes your skill to a new level.

The atmosphere at dance competitions differs greatly from what a dancer will experience in the studio.

While that brings a special set of challenges, the uniqueness and level of emotion at a competition will inspire dancers to excel. Preparing for competition and being on a big stage in front of many viewers is excellent motivation.

Helps build resilience.

Dance competitions are about much more than wins and losses. It’s about learning beneficial lessons that you can use to improve as a dancer and as a person.

Competition teaches character and to come back when things don’t go your way. If you have the courage to compete and leave it all on the stage, you will be successful wherever you go in life.

At Evolution Dance Complex, we love everything about competitive dance and the positive effects on our dancers. We strive to provide our dancers with the tools they need to feel confident on stage and connect with their audiences.

Explore the genres, classes, and company teams we offer to take your or your child’s performance to the next level!

6 Tips for Managing Time Outside of the Dance Studio

Most dancers spend a significant amount of time per week in the dance studio.

While they are doing what they love, this can cause some stress in other areas of life. Sometimes the demands of school, socializing, work, community service, and everyday life can be overwhelming.

As a dancer, it can be challenging to balance all those requirements on top of your many hours at dance, but it’s not unattainable! Keep reading for six tips on managing time and balancing dance with the other essential aspects of your life.

Stay organized.

As a dancer, it’s crucial that you take responsibility for staying organized. Invest in a calendar application on your phone or an agenda book and use them regularly. People struggling to manage their time aren’t short on time, they just aren’t planning ahead.

Set yourself up for success with a calendar or journal that will allow you to see the commitments and responsibilities that lie ahead. This will enable you to set your priorities and get the most pressing items done first. Staying on top of these everyday tasks and keeping them organized will minimize your stress, allowing you to focus on those long-term goals.

Focus on prioritizing. 

We get it, dancers want to spend every second of their free time dancing, but to succeed in life, you must put other things first from time to time.

If you have a school project due and need to practice some steps, think about which is more important. Getting your project out of the way will give you more time to focus on dance, as you won’t have the schoolwork lurking in the back of your mind.

Set goals. 

Set SMART goals to understand where dance fits in in your life. Finding time is just as much about staying motivated and focused as creating free time.

This is where setting goals for dance is critical. However, these cannot be just any random goals or desires; they need to be SMART goals, which means:

  • Specific – you need to give yourself as much information as possible about exactly what you want to accomplish.
  • Measurable – the goal needs to be quantifiable. For example, apply an extra 30 minutes to practice, learn two new steps, etc.
  • Achievable – something that you can realistically achieve.
  • Relevant – ensure the goal applies to you at this particular time in your life.
  • Time – the goal needs to have a time target. If the plan does not have a time target, how do you know when to achieve it?

Learn to multitask. 

Multitasking is one of the best ways to use your time efficiently. This means checking numerous things off your to-do list at once, and it’s a great way to create some free time in your week.

However, everybody is different, and some people require full attention on a task to get it done correctly. Chances are, if you’re a dancer, you are used to thinking about one hundred things at a time. An excellent example of multitasking is stretching while studying for an upcoming exam. Just ensure that you’re stretching safely and aren’t holding single stretches for extended periods while distracted by other things.

Stay clutter-free.

Another great way to get organized is to keep your space tidy. This can include your locker, bedroom, desk, dance bag, and school bag.

Keeping things organized and clutter-free will help you manage your time more effectively by ensuring that you aren’t wasting time searching for lost items or digging around your room for your dance costume last minute!

Pencil in some downtime. 

Allowing some downtime is a vital part of time management. It’s also good for your body and your brain. On Sunday, think about your week ahead and pencil in some quality time for yourself. It’ll help keep you centered and balanced during the week, especially when things get chaotic.

[Did you schedule a little TOO much downtime during the holiday break? Click here to get back on track!]

As dancers, our schedules can be overwhelming and prone to changes. Rehearsals get moved and schedules can shift. Exploring time management and being aware of your schedule can help you grow as a dancer and as a person.

We hope these tips have you ready for the week ahead and help you manage your time a little more efficiently! For more information and tricks, check out our informative blog.

5 Tips for Keeping Your Dance Technique During the Holiday Break

The holidays are quickly approaching, and we are all in need of some downtime this season!

While it is essential that you use this time to relax and regroup, it’s also crucial to keep those skills that you’ve worked so hard to achieve throughout the year.

This blog post will give you some tips on staying active while still improving during the holidays. Keep reading for five tips for keeping your dance technique during the holiday break.

Create a plan with realistic goals. 

Your goal may be to maintain your dance technique and skill, or it may be to improve a trick you have been working so hard to get.

Whatever it may be, come up with an action plan to achieve these goals. This may be as simple as stretching three times a week to help improve flexibility or committing to short but daily dance workouts. Just make sure whatever you’re doing gets you closer to achieving your goal.

[Need some gift ideas for the dancer in your life? Click here!]

Check out YouTube.

You will probably be told to go easy on social media this holiday season. However, YouTube is a great place to find out some essential dance tips and tricks.

Start by searching for a dance video that teaches you a new style, technique, or combination. There are even some great workout videos for dancers.

Stay active. 

Research some local places where you can participate in some healthy exercise classes. Pilates and yoga are great for dancers because they help with flexibility, core work, and mindset – all critical for solid dance techniques!

The highly qualified teachers at Evolution Healing Arts have some great options to keep your mind and body in shape this holiday season. They use the fundamentals of Yoga and Ayurveda to connect their students to their crafts; arts, fitness, education, and mindfulness practices are all offered and customized to meet each student’s needs.

Seek out some workshops or camps.

You may be able to find some workshops, camps, or private lessons this season to help keep your dance technique fresh.

These dance workshops or camps are great opportunities to try new styles and push yourself out of your comfort zone.

Don’t forget to rest and relax!

You have worked hard all year, be sure to take some time for yourself outside of dance. Things will feel more manageable if you tend to your needs first.

Pamper yourself a little; you earned it. Some things you can do to pamper yourself include:

  • Get a massage.
  • Turn your bedroom into a retreat and binge-watch your favorite shows.
  • Get some essentials for a spa night with you and your favorite dance besties.
  • Crank up the music and dance to music that makes you feel good. Be sure you are doing it because it makes you happy.

Your mind and your body will thank you!

Remember, holiday breaks are also designed to give your body a rest, so you should include a few days of downtime to let your body relax and heal while you have the time. While it’s important to keep up your dance technique, it’s also important to find a healthy balance.

Be sure to enjoy your friends and family this Christmas, and contact us if you need some assistance in keeping up your technique during the holiday season. Happy holidays from Evolution Dance Complex.

 

The Importance of Sleep for Dancers

Quality sleep is essential for everyone. However, it is critical for athletes and performers, especially dancers.

Dancers need sleep for physical recovery and to achieve peak performance. Quality and consistent sleep is a vital element in overall conditioning and having it helps dancers meet the physical and mental demands of their art. Physical and mental performance can be negatively affected when a dancer doesn’t get enough sleep or the right sleep quality.

While dance can seem effortless and graceful, it is an athletic and very competitive activity that requires intense practice. Every day, dancers work hard to condition their bodies to perform the skills, which require stamina. Whether you take part in private lessons, go to long competitions, or attend group classes, getting proper sleep is necessary to restore the body and mind and set the stage for optimal performance.

How sleep affects dancers. 

Sleep has a significant effect on performance, rest, and recovery. It also plays a part in the following:

  • Focus
  • Memory and learning
  • Motor function
  • Injury risk
  • Motivation
  • Muscle recovery

The physical effects of lack of sleep.

Research shows that when athletes and dancers aren’t getting adequate sleep, coordination and balance suffer, leading to an increased potential for injury. In addition, your immune system is weakened, making it more likely that you get sick.

In a recent study, lack of sleep was shown to adversely affect reaction time and the ability to make quick decisions.

How lack of sleep affects dancers mentally.

As a dancer, inadequate sleep can affect your memory and, therefore, the ability to remember new choreography. In addition, the following things are affected:

  • Your focus and the ability to pay attention.
  • Your problem-solving skills, mental flexibility, and processing can all be diminished.
  • Without proper sleep, you are more likely to exhibit mental errors while dancing.
  • A lack of sleep can increase irritability and the risk for anxiety and depression.

The metabolic effects of sleep deprivation.

Sleep deficiency will affect your body on a cellular level and impact how your body burns calories. Several studies have shown that people who get less sleep now will put on more weight.

According to WebMD, when you are overtired, “your brain’s reward centers rev up, looking for something that feels good. So, while you might be able to squash comfort food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to the second slice of cake.”

[Need some healthy snack ideas? Click here!]

Tips for getting quality sleep. 

It can be challenging to get adequate amounts of sleep as a busy dancer. Especially when working around a rigorous training and competition schedule. Some ways dancers can improve sleep quality include:

  • Optimize your sleep environment – Your bedroom should be a peaceful sanctuary, especially after a long day of school and dance. Keep it uncluttered and ensure it’s dark and cool; studies show optimal sleep temperatures are between 62 and 68 degrees.
  • Avoid caffeine before bed – Caffeine is a stimulant, and its purpose is to make the body feel alert. Consuming caffeine too close to bedtime can make it difficult to fall asleep. Avoid caffeine after 2 pm.
  • Stick to a schedule – Maintaining a consistent agenda can be challenging for dancers who have competitive schedules. However, finding some consistency in sleep times can lead to a better night’s sleep.
  • Create a relaxing nighttime routine – A soothing bedtime routine can help you relax and prepare your body and mind for sleep. Some things you can do include meditation-style breathing techniques, reading, journaling, or soaking in a warm bath.
  • Limit electronics – Electronic devices such as smartphones, tablets, and laptops emit blue light, interfering with our natural circadian rhythm. Avoiding screens before bed can help busy dancers fall asleep faster and rest deeper.

At Evolution Dance Complex, we know about the physical requirements involved in dancing. Our staff has extensive experience and accomplishments in various forms of dance styles and instruction techniques. In addition to improving our students’ dancing, we are dedicated to offering each student a solid technical foundation within a safe, nurturing learning environment.

We are proud to promote a positive learning atmosphere where dancers are encouraged to excel and challenged to reach their full potential. Keeping our dancers mentally and physically healthy is extremely important to us at EDC. For more dance tips and essential class information, be sure to follow our informative blog and on social media.

6 Critical Skills Gained from Dance

Dance teaches you more than how to plié, pirouette, or do a front walkover.

In addition to improving flexibility, building strength, and increasing balance, it can improve things outside of the studio as well.

The qualities you take on as a dancer don’t just help you on the stage. From self-confidence to spatial awareness, here are six critical skills you gain from dance that may help you succeed at everything you do.

Increased strength and health.

Dancing is exercise, so, naturally, it will assist in strengthening your bones and muscles. As your strength increases, you will have more energy to continue dancing.

Your increased level of physical activity and exercise can help prevent illnesses.

Boosts memory.

When you exercise, the levels of chemicals in your brain that encourage nerve cells to grow are increased. Since dancing requires you to remember various steps and sequences, your brainpower is boosted, which helps to improve your memory.

[Need some tips for improving your choreography memory? Click here!]

Improve flexibility.

Stretching before and after dance is essential to getting the most out of your movements and avoiding injury. As you continue dancing, you will stretch more consistently and will notice how each stretch will become easier.

As the stretches become more manageable, you will be able to go farther into each stretch, creating longer lines as you permanently lengthen your muscles and become more and more flexible. With this increased flexibility, you will notice you have a broader range of motion, and your dancing will become much easier.

Better balance.

To execute each move and sequence correctly, you will need to maintain a strong center of gravity.

As you learn each movement and begin to gain increased flexibility and strength, your posture, balance, and spatial awareness will naturally start to improve, making each step more accessible for you to complete.

Increases social skills & confidence.

Everybody enjoys meeting new people and dancing provides a fun environment to meet people who have the same interest as you- they want to dance! This type of environment is perfect to either utilize your social skills if you are outgoing or to help strengthen your social skills if you have a quiet personality.

Dancing is a great way to meet new friends and improves your social outlook while in an atmosphere where you can feel safe and comfortable.

Enhanced spatial awareness.

The more you dance, you will discover that you become more aware of your center of gravity. Your posture will improve, and you’ll become more physically confident and more graceful.

All of this combines to help you improve your spatial awareness, so it’s less likely that you’ll run into other people, trip over small bumps, or even bump into corners.

If you think dance classes are suitable for you or your child, keep these tips in mind to get the most out of your time in class.

If you’d like to learn to dance and you’re in the Wilmington, NC area, please get in touch with our expert staff at Evolution Dance Complex. We’d love to share the joy of dance with you!

6 Tips for Improving Your Dance Jumps

While jumping is essential for many athletes, dancers are among the select few that make it look graceful.

Adding gracefulness and increasing the heights of your jumps isn’t something that just comes naturally. These things are earned during late-night practices, early morning lessons, and countless hours of warm-ups. Dancers are constantly striving to achieve the look of effortlessness in their jumps; however, it can only be taught and maintained through countless hours of practice.

Luckily jumps are one of those things that we can always work to improve. Keep reading for six tips for improving your dance jumps.

Stretch properly.

Like any rigorous physical activity, start with warm-ups and stretches. Stretch every day to make sure your leg muscles are ready for the intensive work to follow. The second stage of your stretching action is stretching for a split. What you would do mid-air one day, try and work on it while you are on the ground.

Flexibility is crucial, but there is more to it. You need strength and lots of control, too. Good core strength and alignment are critical.

In addition to stretching and warming up the muscles, it is important that you do not overstretch before jumping and leaping. You want to stretch just enough to get the blood circulating through the muscles. We like to add strengthening exercises to our warm-up to help wake the body up and then re-stretch at the end of a class. Deep stretching is most productive when done at the end of a rigorous dance class.

Visualize.

While stretching, envision how you want your leaps to look. Having a mental picture of your jump will allow you to calibrate the energy you need to execute it.

Believe it or not, positive imagery and positive self-talk do wonders for performance. Find a relaxing place and close your eyes. Envision yourself leaping through the air—concentrate on your take-off, arm and leg position, and of course, the landing.

Videotape yourself.

Use today’s modern technology to your advantage! Dancers can benefit significantly from things such as slow-motion videos. Before you start working on increasing the height of your jumps, take time to videotape yourself.

When going over the video, focus on your take-off and the position of your torso. Once reviewing the video, determine the part of the leap you would like to focus your energy on.

Involve your whole body.

It is essential to recognize that leaps and jumps require more than just leg strength. While leaping, focus on where your eye focus is. Instead of looking straight-forward, slightly angle your head and focus upward. In addition, you must utilize your core. Also, be conscious of your arm position.

Ask yourself these questions:

  • Are your arms straight?
  • Are your shoulders relaxed and pulled down?
  • Is your torso upright?
  • Are your toes pointed?

The more you focus on these things during warm-ups and practices, the more they will become second nature for you during your actual performances.

Focus on a deep plié.

A deep plié is critical for achieving the height you need to execute a leap properly. A plié is simply a deep knee bend and is the last step you take before leaving the ground. The deeper the plié, the more power you will have in your legs to push off.

No matter how many steps you take to prepare for the leap, make sure to bend your knees to obtain as much power as you need to get high into the air and try not to lean forward.

Stick your landing.

A beautiful leap is not complete until it is landed safely. Your goal for the landing will be to hit the floor as softly and quietly as possible. Never come out of a leap with straight knees, as doing so will almost always cause an injury.

You should begin thinking about your landing as soon as your feet leave the ground. Mentally preparing your legs to absorb your weight will really make a tremendous difference.

Whether a dancer wants to deepen a plié, perfect a front walkover, or bring their jumps to new heights, we have all the tools to ensure you reach your goals!

We consistently work with our dancers through conditioning and technique classes to encourage optimal dance success! Contact the dance experts at Evolution Dance Complex today to find out more!

Photo Feature: Mia Snyder (Dancer/Model)

Why Muscle Cramps Happen During Dance and How to Avoid Them

When dance students push themselves too hard, their bodies will sometimes fight back.

Muscle cramps, especially those in the feet, legs, and back, are painful and can be crippling to dancers, so it’s essential to understand muscle cramps and know how to treat them.

What are these cramps?

Muscle cramps or spasms are involuntary contractions of one or more muscles. They often happen without warning and can be caused by a variety of factors.

A sustained muscle spasm, one that lasts longer than a few seconds, is a muscle cramp. Though generally harmless, muscle cramps can temporarily make it impossible to use the affected muscle and cause pain to the area.

However, as any trained dancer knows you’ve got to quickly push through these cramps as the show must go on. Here are some tips to help you stay in those dance shoes and into the studio.

What are the causes?

There are several things that can result in muscle cramps. These can include:

  • Nutrient deficiency – Experiencing muscle cramps indicates that your body lacks magnesium or other important vitamins and minerals. Dark, leafy greens, nuts and seeds, fish, beans, lentils, and bananas are all examples of magnesium-rich foods.
  • Dehydration – Dehydration cramps occur from participating in rigorous physical activities such as dance, resulting in fluid loss from sweating or overexertion. Excessive depletion of bodily fluids, combined with low fluid intake, rids the body of vital electrolytes and water. Healthy muscle tissue requires adequate water, sodium, and more to stay strong and allow for quality muscle contraction.
  • Tight muscles – Tight muscles can result from overexertion, not warming up appropriately, or holding a position for an extended period. When we have tight muscles, there’s a depletion of oxygen to that muscle because of reduced blood flow.
  • Injury – Like tight muscles, injuries decrease the blood flow and oxygen supply leading to muscle cramps.

How can we prevent cramps?

Depending on the cause of the cramp, there are a few solutions you can try to help alleviate the discomfort.

  • Warm-up properly – A guaranteed way to get a muscle cramp is to avoid warming up before your next rehearsal or performance. Often the best way to warm-up is with dynamic and static stretches. This will adequately prepare all your major muscles for the intensity of your dance class by enabling more blood to flow and reduce the chance of a muscle spasm or cramp.
  • Take things slowly – Even after a good warm-up, don’t jump right into an intense dance routine. Make sure you slowly ease into your dancing. When you progress at a respectable pace, your muscles will have the time they need to adjust.
  • Stay hydrated – It is crucial to drink plenty of liquids throughout the day and take regular breaks to hydrate during your dance class. If you have a heavy clinic or intense competition coming up, be sure to focus on hydrating all week long. Keep in mind that sometimes water is not enough. You may need a sports drink to replenish your body and replace lost electrolytes.
  • Eat nutrient-rich foods – Beyond keeping yourself hydrated, it’s also essential to make sure you’re eating the right foods. Dancers must eat a balanced diet overall, but more than that, dancers need foods that are rich in electrolytes. These include bananas, spinach, beans, almonds, coconut, watermelon, and avocado. A diet high in essential vitamins and minerals can help ward off those often debilitating cramps and spasms.
  • Relax – Stretching out a cramp will help release the muscle. Instinctively dancers want to avoid putting weight on a leg or foot that is cramping but taking a walk around the room is one of the best ways to transition the muscle from its contracted position. A self-massage with the hands or a foam roller helps as well.
  • Self-care – Self-care is essential to prevent muscle cramps and ensure your body can perform at its peak capacity. This includes cooling down after dancing, stretching, and rolling out muscles on a foam roller to alleviate tightness. The use of ice or heat packs or a hot Epsom salt bath after a long day can also help. In addition, seeking out expert professional help is another great way to keep your body in peak condition.

As a dancer, muscle cramps and spasms are a part of life and they won’t always have a definitive cause. But that doesn’t mean we shouldn’t keep our bodies in top shape to reduce these incidents. A dancer’s body is their instrument, so it’s important to implement these tips so you can avoid anything cramping your style!

Keeping our dancers healthy is extremely important to us at EDC.

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Photo Feature: Addison Kelly (Dancer/Model)

Ten-year-old Addison Kelly avoids muscle cramps with a customized stretching routine, a well-balanced diet, staying hydrated, and warming up properly.
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