Isn’t it frustrating when your dancers’ technique looks great in practice but when they get on the floor, even more specifically near the end of the routine, things get sloppy, toes stop pointing and you’re not even sure what team you’re looking at?
I understand, I’ve been there and I have a plan you can implement right away help your dancers perform with clean technique from beginning to end.
Have you ever considered how long your dancers have been going through the motions of dancing?
Think about it, for years they’ve been told to tuck their booty in, ribcage down, hips forward, shoulders square, kick with power, explode off the floor, stay lifted.
There’s a set of cues we give to our dancers that they adjust to without ever being really mindful of the correct activation of the required muscles. Dancers do this for years and sometimes they find ways to cheat like lifting their hips in a kick or slightly winding up for a pirouette and when it works, they do it again, and again until it becomes muscle memory.
The issue however, is that these movements train their body to make those incorrect adjustments when they start to fatigue.
The result? The moment your dancers get tired, technique starts tanking and so do your scores.
Taking time to incorporate simple forms of strength training like glute bridges, squats, planks and rows can help dancers slow down, and connect their mind to the muscles in their body. The more understanding they have of their body, the more control they’ll have and the more mindful your dancers can be when dancing, even when tired.
Here’s the Plan:
Add a three to five minute circuit AFTER you run your routines.
🌟The goal? Train your dancer’s body to engage the glutes and core for stability and control when they’re already tired.
🌟The result? The ability to keep technique throughout the routine because dancers have trained themselves to control their movements when tired. They get to do more than just make the “shape” of their routine. They can really perform!
🌟 The Plan? Pick 3 – 5 strength training exercises specific for skills that seem to lose technique like jumps and turns.
🌟Do each exercise for 45 seconds, rest for 15 seconds. Focusing on great form over doing as many as possible
🌟For turn technique: Dead bug, one leg deadlifts
🌟For leap technique: Glute bridges and jump squats
Need more skill specific training plans? Here’s a favorite of mind for turns!