Get your splits in 15 minutes! (and keep them!)

A stretching routine that will improve your flexibility and increase turnout! Plus you only need 15 minutes per day! What dancer could say no to that?

•  Put on your favorite music! Pick a fun song that will get you in a good mood like “Shake it Off” by Taylor Swift. The yoga station on Pandora is also a prime choice if you’d rather relax into your stretching. It doesn’t matter what you choose, this music should be something you enjoy.

• Start with fluid movements, not static stretches. To begin stretching use yoga’esque moves that incorporate your whole body and a full port de bras. Stand with feet shoulder width apart, circle arms to the side and over your head then smoothly dive down towards your feet. Move slowly and gracefully to obtain the most from this stretch. This sequence should be repeated for about 2 minutes or until your hamstrings loosen up.

• Lunge it out! Dancers love a good deep forward lunge. This is one of the best ways to stretch out the entirety of the lower body. Hamstrings, calves, and quadriceps are all stretched when in a deep lunge. Remember to keep moving by rocking in your stretch. Sitting motionless in a stretch is not as beneficial as moving. This makes sense because when dancing you are more likely to move through a flexibility movement than sit in it for an extended amount of time. Alternate the legs you lunge on every minute, and do each leg a total of 2 times.

•  Don’t forget the glutes! A great stretch for you booty begins in child’s pose (sitting back on your knees with arms extended forward on the ground). Next shift weight from left to right while pushing your bottom as far back as possible. Do this for about a minute.

• Work that turnout. There are many exercises out there for turnout. Some are very beneficial while others pose a great risk for injury. A safe and effective turnout stretch can be done at the barre or your countertop at home. Simply stand on your left leg with your left side facing the bar (the left hand can be used
  for balance). Pull the right foot into posse and apply pressure to the right thigh by pushing it backwards with your hand (you can also have a partner help you). Hold for 15-30 seconds and switch legs. Do this a total of two times per leg.

• Now the fun part… SPLITS! Hold the splits on one leg for two minutes straight then repeat on the other side. To finish hold your middle splits for two minutes. To improve turnout, lay on your back with your bottom touching a wall and let the weight of your legs stretch you. You can also sit with your legs in second and feet on the wall. Then use your hands to push you closer to the wall.

This routine is a quick and easy way to get your splits. If you do it every day (before bed, or to start your day) your flexibility and turnout will improve drastically! Good luck!

Finding that perfect shoe!

Finding that perfect shoe! (Your feet will thank you!)

There are so many different brands and types of dance shoes on the market. With all these options it can be overwhelming to choose the best shoe. Keep these tips in mind, given by the CEO of Dancing Fair, when purchasing dance shoes:

• "Fit.  Dance shoes should not only be the correct length and width, but also the correct shape for the dancer’s foot." This means ensuring that the shoe completely covers the balls of the dancer’s feet. If the shoe has a stiff sole (like a hip hop shoe) check that there is adequate arch support. If there is not enough support, a small arch supporting insole, which can be purchased at any pharmacy or box store, can be an easy fix.

• "Function.  The shoe should be the made to the specification of the dance style." If a dance has a lot of fast footwork, a secure shoe is important. They should have straps or elastic which will help hold the shoe securely to the dancer’s foot.

• "Materials.  The shoe needs to have the proper structural integrity to support the specific style of dance." A rubber sole will prevent slipping and will grip the floor more, but a leather sole will help a dancer turn with ease. Smell is also a concern because certain materials like rubber and neoprene will hold odors.

• "Design.  The shoe needs to have “The Look” for the style of dance and work well with the overall costume." Having shoes that match the color of the tights are essential to continuing the line of a dancer’s leg. The best way to do this is to purchase tights and shoes from the same company because they have consistent color schemes.

• "Price.  The cost of the shoe needs to be addressed and in many cases you get what you pay for. " The materials used and where the shoe is made can determine the price and quality of the shoes. Leather shoes are pricier, but they will last longer. However, it may be wiser to invest in canvas shoes for dancers with constantly growing feet.

• Fun. Shoes that are colorful or have a unique pattern (even hand-painted) make dance a little more enjoyable. While these shoes are not likely to be part of a group costume, they can be worn to conventions and master classes and will help the dancer stand out. 

**A special thank you to Matt Schroepfer C. Ped. for the featured quotations!

POW! Ways to make your solo pop!

POW! Ways to make your solo pop:

Every soloist strives to be in the top of their category. These simple tips offer great ways to make you stand out as a soloist outside of excellent technique.

• Proper use of props 

Props can be great assets to a solo performance, but sometimes they can be a little over-the-top and hokey. To make sure props are being used effectively, make sure they are used throughout the dance. All too often soloists walk on with a prop, use it for an eight count, and never touch it again. 

• Fun, dramatic make-up

Play up your eyes. A bold cat-eye with rhinestones at the tips is a great way to highlight your eyes and bring some sparkle to your performance. The typical bright red dance lip is always a classic choice. You could also switch it up with a bright pink or a deep wine red.

• Unique hairstyle

The top bun has become standard, to stand out try a classic French twist, or add a braid to your usual bun (Pinterest has endless braided bun tutorials). Leaving your hair down is a refreshing choice as well. Be careful with this though; try the half-up approach so you don’t end up with a mouthful of hair after a series of turns. 

• Transitions are key 

Oftentimes dancers want to focus only on the big moments in their solos: the leaps, turn sequences, and tricks. They forget about the choreography that falls between these, and the dance looks choppy as a result. A fluid solo is much more appealing to the eye. Using your plié through important moments helps improve fluidity. The energy of every movement should originate in your back and extend beyond the tips of your fingers. The best way to insure that you have smooth transitions is to go through your solo count by count and make sure each count has an action.

• Commitment

This is perhaps the most important aspect of making your solo memorable. Because there are many solos at every competition, this is where you have the chance to really stand out with the judges. No matter the style of solo, you should be comfortable with the story you are portraying and your place in it. Sell this to the audience and judges. Remember it doesn’t hurt to make eye contact with the judges. It is way more fun to watch a soloist with believable facials than an emotionless technique zombie onstage. Remember, unforgettable soloists are the ones who exude confidence and understanding of their piece. 

Juggling Back-to-School and Dance Class

Juggling Back-to-School and Dance Class

The transition from a fun-filled summer back into a full-time school year is difficult for all students, but dancers in particular are trying to remember their dances, material they may have forgotten over the summer, and everything else their instructors are asking. These tips offer ideas to make that transition easier and less stressful for everyone involved:

 

• Make a homework schedule. With adequate planning students can make a homework schedule that works with their dance classes. For instance, before dance class I will finish my math worksheets. When I get out I can study for my test tomorrow. This will ensure students can focus on both their dancing and their schoolwork.

Dance class is fun. While homework is unarguably important, the stress it brings should not come to dance class. Remind students that dance is not a place to worry about the test they have on Friday. Dance time should be focused on dancing, improving, and having fun because dancing in itself is an excellent stress reliever. Leave that tension in the waiting room.

Eat energy packed foods. Nothing is better for a dancer than eating a healthy diet. Foods that offer energy give dancers the power to make it through both long school days and full rehearsals. Protein-packed breakfasts of eggs or whole-grain cereal are perfect ways to start off the day. Snacks of nuts and dried berries offer bursts of energy. Avoid the drive thru line and giving your dancer a PB&J on wheat bread or a tuna salad instead. And perhaps most importantly, staying hydrated keeps dancer’s minds and bodies on point.

Get plenty of sleep. A well-rested mind and body equals a happy dancer. The recommended 7-8 hours of sleep per night helps improve concentration in both school and dance class.

Take Epsom salt baths. This is multi-tasking at its finest. After a particularly challenging class, nothing feels better than soaking your muscles. Adding a cup or two of scented Epsom salt into a bathtub full of water helps reduce swelling in aching muscles. A lavender scented salt will help the mind unwind. In addition, bath time is also a great time to study. Instead of relaxing with a good book (which isn’t out of the question) try cracking open those Chemistry chapters you were supposed to read.

What are some of your best strategies for relieving stress and balancing dance and school?