Dancer Cross-Training


Cross-Training for Dancers The best plyometric exercises to build strength and stamina While dancing is unquestionably a full body sport, a dancer can still derive enormous benefit from incorporating cross-training into his or her routine. Cross-training is used by nearly all professional athletes to compliment the gains made during regular practice. Professional skiers run and [...]

Dancer Cross-Training2020-03-26T18:28:56-06:00

Dance Injuries- Taking time off


Will Taking Time Off Fix Me? Well, maybe. It all depends on your injury. If you are sore from training very hard, time off will make you feel like new. If you had a minor incident, time off with some ice will also do you some good.  You may have "tweaked" your back when you [...]

Dance Injuries- Taking time off2018-03-05T10:32:56-06:00

Foam Rolling for Dancers


Foam Rolling for Dancers- Spring 2017 Dancer Newsletter How to use foam rolling as self-care for dancers With the constant pressure on a dancer’s body from aggressive training, self-care is an important part of injury prevention for dancers. One very effective and inexpensive tool that every dancer should have is a foam roller. If you [...]

Foam Rolling for Dancers2017-10-15T10:10:03-06:00

Do you walk like a duck?


My Friends Say I Walk Like a Duck How walking turned out can lead to pain and injury We've all seen the dancer duck walk. Somewhere between ballet barre and petite allegro, our legs get permanently stuck in turnout. We decide that if we walk with our feet turned out we will be constantly working [...]

Do you walk like a duck?2017-10-15T10:13:22-06:00

Are you ready for pointe shoes?


Are you ready for pointe shoes? A Guide to Pointe Readiness Traditionally the best criteria for determining if a dancer is ready to go en pointe have been age (12 years old) and good technique, however, recent scientific studies have found that there are many different levels of development and skill in the 12 to [...]

Are you ready for pointe shoes?2017-10-15T10:13:13-06:00

Ballet Warm Up


The Importance of Staying Warm Backstage Your Ballet Warm Up - A special edition for ballerinas before Nutcracker The big show starts in about an hour and your teacher leads a beautiful and inspirational barre before they open the theater for the audience to enter to find their seats. Then you go backstage and finish [...]

Ballet Warm Up2017-10-15T10:12:31-06:00

What to Eat Before and After a Dance Class


What to Eat Before and After a Dance Class Eating Right to get the most out of your practice For many dancers, you spend all day at school before heading to the dance studio for an evening of dancing. Improper eating throughout the day will make you prone to an “afternoon slump” even before dance [...]

What to Eat Before and After a Dance Class2017-10-15T10:15:01-06:00

Ice Vs. Heat


Managing injuries with ice or heat When faced with an injury or ache, many people wonder whether to use ice or heat. The information below is intended to help you make a more informed decision. ICE Ice should not be used directly on the skin or for longer than 20 minutes. You can buy reusable [...]

Ice Vs. Heat2017-10-15T10:14:55-06:00

Spotting and Neck Rotation


March 2014 Featuring how to improve your turns and spotting with better neck movement, a quote from Daisha Graf, and summer dance intensives in St. Louis.  Spotting while turning requires balanced neck rotation The cervical spine, commonly referred to as the neck, is capable of four types of motion: • Flexion – Allows the head [...]

Spotting and Neck Rotation2017-10-15T10:14:26-06:00
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