Learning ideas for June 22-26: Ensuring a long Dance Career

Dear Dancers,

It has been a wonderful year with you, even if our time together was cut short by the Covid-19 pandemic. I hope you have a wonderful last week of online schooling and a terrific summer! I wish you all the best of luck, good health and happiness 💖

Guide to ensure a long dancing career by Garnet Henderson, Dance Magazine 2020. For full article see link here

For Teens:

1. Start Cross-Training:

All dancers should incorporate weight training and cardio into their routines to build balanced, full-body strength and to prepare for the aerobice demands of dance, says Kendall Alway, founder of SF Performing Arts Physical Therapy. She points to a study which found that, after completing a strength-training program, ballet dancers were stronger, had more endurance and even demonstrated improvements in technique- without gaining "bulk", so banish that myth from your mind. Alway recommends lifting weights two times per week.

2. Don't quit other activites:

According to Iafrate, studies have gound that hyperspecialization in young athletes can actually be detrimental, potentially making you more prone to injury as you get older. Nurturing some athletic interests outside the studio will keep you healthier, and may even make you a better dancer.

3. Manage your flexibility:

Many dancers are hypermobile, and must learn to control their range of motion in order to prevent injury. If you need help, seek advice from a dance medicine professional. "Early contact with a physical therapist, especially a dance physical therapist, can make a huge difference," says Alway.

4. Don't overstretch:

Feeling a decrease in flexibility after a growth spurt? This is totally normal, says Iafrate. Rather than overstretching and potentially injuring yourself, be patient-your flexibility will return. Focus on good technique.

5. Listen to your body:

Learn the difference between good pain-soreness that comes from working hard and getting stronger- and pain that indicates injury, says Iafrate. Don't hesitate to seek help if you're experiencing pain that is chronic, outside your control and interferes with your ability to perform.

6. Make sure you eat enough:

Undernutrition can lead to relative energy deficiency in sport (RED-S), formerly known as the female athlete triad. This condition can affect dancers of all sexes, hence the name change. It can lead to hormonal imbalance, slow healing from injury, low bone density and missed periods in girls. 

My favorite video this week: Mamma Mia 2

Here are some free workouts:

1. Here is a 20 minute old school Hip Hop HIIT. This high intensity workout includes some 90's and 2000's Hip Hop (length 18:58).

2. Here is an awesome 10 minute non-stop medley from Michael Jackson. Enjoy this arm workout that you can add onto the Hip Hop one above (length 9:55). 

Free online classes:

1. If you love Selena Gomez's music, here is a contemporary combo by Yasmin Dan. Enjoy the song Lose you to love me to learn this beautiful dance (length 15:15).

2. Have you ever wanted to learn tap dance? I know some of you are masters of tap, however if you have never done tap before, here is a tutorial for beginners (length 8:17).

3. Advanced ballet dancers! Here is a centre workout for dancers that are ready to push themselves. Join Kathryn Morgan in this 20 minute class (21:10). 

4. Join Matt Steffania for this Hip Hop combination to Roddy Ricch song "The Box". Enjoy this quick ten minute dance tutorial (length 10:08).