The Secret to Higher Jumps

Ever wonder how fantastic dancers manage to float during grand jetes? Well the secret has to do with an exercise method called plyometrics. Plyometrics help athletes learn how to generate a lot of force in a small amount of time. (Sounds like a leap, right?) With these plyometric tips, your jumps are sure to be leaps and bounds above your competitor's.

                      

• Box jump training. It only makes sense that to jump higher, you have to practice jumping. Hit the gym and start working on box jumps. To properly execute a box jump, you must pick a box that you are sure you can get both feet onto. A box that is too high poses the possibility of missing your feet and subsequently knocking your teeth out. Make sure both your feet land on the box at the same time and that your body is in the same position as when you took off. You should work yourself up to higher boxes with less time between jumps.

• Lunges. A plyometric lunge adds diversity to your workout and will help condition your body to leap higher. Try scissor lunges. Start in a 90 degree lunge, jump up and switch the leg you have in front so you can land in the opposite 90 degree lunge. Your explosiveness from this position will translate well into your leaps. These lunges will also improve the muscles needed for switch leaps.

• Prancing! When doing prances or petite jetes across the floor, try to focus on height and not just getting to the other side of the room. These simple jumps are what prepares your body for the real deal, the grand jete. Doing baby jetes will get your muscles ready for the full split you want to do in the air.

• Strides. This is an easy exercise. You want to cover an area of ground (perhaps across the floor) in as little steps as possible. This allows your legs to become accustomed to splitting in the air, but recovering quickly. This will help you develop a beautiful line mid-air.

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• Step up! Find a ledge or box knee height (or higher if you really want a workout). Place one foot on it as if you are going to step onto it. Then push off the raised leg so that you jump and fully extend that leg. Catch yourself on the ledge using the same leg you placed on it, and slow your ground leg to the ground by resisting your body weight. Be careful when landing these because they pose risk of knee injury if not done properly.

10 Signs That You Are A Dancer

1. You know "one more time," actually means at least three more times.

2. Whenever you sit with your feet under a table, you are tapping away.

3. A grand plie or extended ponche is the only way you pick things up off the floor.

4. You do full split leaps over anything that gets in your path.

5. The kitchen is your favorite room because the floor is perfect for turning (not to mention that your counter is a built in barre).

6. You're aware that hallways are the best place to practice your across the floor exercises, especially shenae turns.

7. Whenever you spend the night with your dance friends it ends in a contest to see who has the best arches, splits, turnout, etc.

8. You know everyone's solo songs by heart! (And don't hesitate to belt them out while you're watching them practice.)

9. You know there are little eyes on you every time the tiny ballerinas are around because you're one of the "big girls."

10. Your dance bag is stuffed to the max and could be considered a deadly weapon if you turn around too quickly.

Perfect the Pesky Pirouette

Pirouettes are one of the most iconic dance moves. Every dancer can use these tips to perfect and nail your pirouettes every time!

• Increase core strength. Tight tummy muscles are essential for keeping your balance and landing your pirouette with finesse. Getting and maintaining a cut core will make turning infinitely easier. The rest of the body stems from your core, so its strength is necessary for exceptional pirouetting.
• Balance, Balance, Balance. The key to whipping out multiple turns is in your ability to balance. Practice standing on releve while going about your daily business. Cooking dinner? Perfect time to see how long you can hold your posse. The more you practice your balancing the more muscle memory you'll  build. Good muscle memory makes turning a breeze.
• SPOT! Perhaps the most important piece of turning is knowing where you are. Spotting (looking at the same spot for as long as possible) will lessen dizziness and help you stay in sync with your fellow dancers. Also remember to keep your eyes up. If you're looking at the ground, that's where you'll end up.
• Use your plie! A proper preparation is necessary for a clean turn. Utilize a wide base of support when preparing. You should push off your back leg to achieve a high releve and the momentum needed to complete however many turns you want to do.
• Don't psych yourself out. When you are going for a turn make sure you commit. Let the only option in your mind be perfect pirouettes. Don't worry about gravity pulling you to the floor. Focus only on the perfect, and that's what you'll get!

Fall Reads Dancers Need

Looking for a good book to compliment your hot apple cider this fall! Check out some of these perfect reads for dancers! There is likely something for every interest in this group of books.

Dance Anatomy
by Jacqui Green Haas

• This book is perfect for dancers that want to improve their flexibility and muscle tone. There are over 200 colored photographs that accompany 82 exercises to help dancers. Injury prevention and proper breathing techniques are among the many topics Haas details in this book.

Winter Season: A Dancer's Journal by Toni Bentley

•  Follow Toni Bentley through her difficult journey of growing up in the New York City Ballet. This autobiography is described as, "perhaps the closest that most of us will ever come to knowing what it feels like to be a dancer, on stage and off." This story is fitting as we head into the cold winter months.

                                        Bunheads by Sophie Flack                                                  

•  This fictional story follows nineteen-year-old Hannah Ward as she faces the difficult decision of committing her entire life to dance or striking out on her own in the real world. A decision that many teenage dancers can relate to as dance classes begin conflicting with social activities. This is a beautiful and realistic story about what dancers sacrifice to make it in the dance world.

Dancing for Degas by Kathryn Wagner

•  Inspired by the Impressionist artist, Edgar Degas, this work of historical fiction follows a dancer named Alexandrie in the City of Lights. She goes to the city to join the Paris Opera Ballet in hopes of making enough money to support her farming family. In the meantime she finds herself falling for talented Degas. Will she risk everything to be the star of the company?

We B*Girlz by Nika Kramer

•  Take a step away from the world of ballet with this collection of photographs and anecdotes about the girls who were apart of the B-boy movement. This book tells the true story of "Rokafella from the Bronx," who currently is a professional dancer, as one of the founding B-Girlz. Stunning photography makes this book extremely interesting.

DIY Dance Costumes to Halloween Creations

Everyone has a closet full of old dance costumes lying around just begging to be worn again. Why not turn them into Halloween wear. These cheap and easy DIY costumes are sure to get you noticed on October 31!


Got a tutu? Go Zombie or Goth. Last year's ballet costume can easily be made into a zombie ballerina or even a goth ballerina. White face paint and dark eye-makeup (even a little gore if you're into that) easily transform a beautiful ballerina into a scary zombie or goth chick. Add fishnets and combat boots to sell this unexpected look.

Floaty Lyrical Costume? You're a beautiful fairy. Get another use out of the sparkly tulle dress. With a simple pair of wings and beautiful makeup you can be flitting around on Halloween like a wood sprite. Not to mention you'll look absolutely stunning.

What about my black leotard? Flashdance!!! Every dancer has a black leotard for ballet class. Pair this with a wide necked gray sweatshirt, black tights, and legwarmers and BAM! a cute, last-minute costume. As an added bonus, this costume is very comfortable!

Weird Contemporary Costume? Lady Gaga it is. Dress up one of those weird unitards from a contemporary routine and decorate it with random objects from around your house. You could make an old pair of gloves into a hair accessory and cover the rest of your outfit with hand prints. There is so much room for creativity with this one. Don't be afraid to go wild, Lady Gaga never holds back.

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!