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Best cross training for ballet dancers 2014,treadmill incline to simulate road running,can you use runkeeper on the treadmill - Plans Download

It may sound counter-intuitive, but if you want to improve your ballet performance, you may need to step outside the ballet class to do it. Cross-training is the new must-do for professional and aspiring dancers, helping you improve fitness, flexibility, strength, injury recovery, musicality and more. Now don’t get me wrong, the only way to master pirouettes is to practice them and no amount of cross-training can replace your ballet classes.
However, some exercises are definitely better for ballet than others and you wouldn’t want to build bulky muscles or put yourself at risk for more injuries. Dancers often only realise their weaknesses too late – like the lack of aerobic fitness when you’re panting and out of breath halfway through a stage performance. Art of Motion’s Kirsten Johnson during a performance at the International Ballet Gala in homage to Alicia Alonso.
So how do you increase your strength and fitness but also avoid injuries and ‘over-training’? Tanya Lourens says that using cross-training correctly can still allow a dancer’s body to recover from a strenuous class, without the risk of developing overuse or repetitive strain injuries. She suggests the best approach is to engage in a completely different physical activity in order to rest dance-specific muscles. Esme Harris, director of Art of Motion, should also know a thing or two about cross-training considering her ballet students are collecting local (South African) and international awards, and not just in ballet, but in rhythmic gymnastics and Irish dancing too. In fact, the school has purposely designed a cross-training methodology and exercise programme that seems to be giving their dancers an edge in stamina, strength and performance quality.
Esme Harris compares cross-training for ballet to preparing the precise ingredients for a recipe, warning that “should you omit one ingredient, your end product will either be a total flop or most certainly inferior”. She says, “ballet dancers need intelligence, musicality, grace, performance quality, technique, flexibility, stamina, strength and a mutual respect for the many other dance genres that require equal skills,” while explaining that many of these qualities can only be acquired outside the ballet halls.
Great for improving coordination and, according to Harris, “rhythmic gymnastics certainly is the answer to intelligence, flexibility, stamina and strength training,” although she recommends at least four classes should be attended weekly for the best impact.
Swimming twice a week, all year round, will keep you fit and creates the long lean muscles dancers need.
Harris recommends 80 lengths per session, but even a few laps to begin with could do wonders for your body and fitness.
As for the best strokes, try backstroke to strengthen your upper back, freestyle for a general workout and a bit of breaststroke to focus on your legs, hips and turnout.
Yoga is perfect for building core muscle and mental strength while improving flexibility too. Kirsten de Klerk, pilates instructor from Innermotion Studio in Johannesburg, demonstrates exactly why pilates is known for building fantastic core strength. Just knowing when its best to inhale or exhale can either facilitate or debilitate a performance.
For ballet boys, weight training is essential – a minimum of four times a week according to Harris – in order to better prepare for partnering. Irish dance can be used to train elevation and improve lower body strength, while contemporary and African dance helps to create expressive upper bodies.
Tap and Spanish dance are particularly good for musicality; and Latin American will certainly assist with rhythm and partnering expertise too.
Esme Harris adds that “even hip hop has proven to be most challenging and demanding both stylistically and on a fitness front”.
A biokineticist can identify weaknesses and risk factors that could result in dance injuries and give you tailor-made physical training as well as education on conditioning principles, which could be applied directly to improve your dance technique. While not being strictly ‘exercise’, if your budget and schedule allows, you’d be wise to make time for some additional therapies to improve your body’s recovery.
But if you’re having fun and loving what you’re doing, you’re probably on the right track anyway.
Hi, I'm Robynn, and I'm a student of the potential of the body, the marvels of the mind, and the beauty of it all combined in ballet.
As the editor, BodyMindBallet is where I get to learn, to share and to enjoy this wide world of dance - and with every day I gain an ever richer respect for the athleticism of dance and the skill of performance artistry.
My daughter has been dancing ballet since grade 1, now that she started grade 7 her ballet teacher has just told me that my daughter does not have the correct body for ballet and that she struggles to work with her body type. SubscribeEnter your email address below to receive updates each time we publish new content.
Don Quixote is known to be one of the most lively, big, bold and vibrant ballets, and we should be expecting exciting things from Joburg Ballet who love to snatch every opportunity to show off their virtuoso skills. For three performances only, Joburg Ballet are visiting a new venue with a shorter one-hour programme at a smaller price-point, aiming to take the best ballet highlights to more people. On 8 and 9 July, the full-length ballet of Thumbelina, a Cape Town City Ballet Youth project, will be on stage at the Hilton College Theatre produced in association with the KZN Midlands Youth Ballet  Company. In her recent sports and fitness article, Discovery’s online editor, Catherine Davis, asked: Is ballet a sport? Advice that you can trust on ballet technique, injury prevention, ballet strength, audition advice, and more! This method of Ballet Strength training had previously only been available to professional dancers, but is now available to pre-professionals and students as well. Dancers from companies such as San Francisco Ballet, Oklahoma City Ballet, and Boston Ballet are using these programs (customized) to stay injury free and rise through the ranks.
The school year is almost coming to a close which means it is time to start planning your summer ballet cross training. Summer Intensive Programs- Summer dance intensives are a great way to improve your technique and gain perspective from different dance instructors. Injury Rehabilitation- If you have suffered an injury over the school year it is sometimes best to stay home over the summer to rehabilitate that injury.
Summer intensive auditions are coming to a close and chances are, you have started to receive some of your acceptance letters in the mail.
1.) Cost- If your family is on a budget, the cost of the summer intensive that you choose will definitely be a factor in the decision making process.
Which ever ballet summer intensive program you choose, make sure you go into it with an open mind. Sport sociologists and psychologists have been very concerned for some time about the escalating drop out from organized children and youth sports (currently estimated at 73%).
Equally, medical experts are troubled over the lack of fitness due to increased inactivity, rising overweight and obesity among the young. It has been established that variety and mental stimulation are crucial for the growth and development of younger sports participants. Dancers are recognized as some of the most athletic individuals, a fact that is not easily acknowledged within the athletic community. A study, undertaken by Watson and Garret of the University of Hertfordshire (UK) reported the results of ten standardized fitness tests in late October 2008.
The test battery included strength, endurance, balance, flexibility, and psychological state among others. It is a well-known research fact that this delays the onset of osteoporosis for both females and males. Since those days more and more athletes in various sports have taken up some form of ballet training, especially with an interest to improve dexterous footwork and to prevent injuries.
For example, injured NHL hockey goalie Ray Emery (Anaheim Ducks) was told that his playing career was finished due to avascular necrosis of bone components (cellular death), a condition that interrupts the blood supply and affects the hipbone.
Rehabilitation after surgery included ballet, Yoga, Pilates, and swimming to strengthen the core, hip and thigh muscles as part of the daily training routine to help him return to assume his playing career. According to Emery…“I can do things now I could never do before”…(cited in the Calgary Herald, February 1, 2011, p. According to the 2010 study results, strengthening the hips aligns the hips better with the knees (Ferber, Kendall & Farr, 2011). On behalf of the Alberta Sport, Recreation, Parks and Wildlife Foundation, it gives me great pleasure to congratulate you on being chosen as one of four deserving recipients of this year’s Coaching Recognition Award. Sports parents and coaches, you need to be more aware of how you communicate with your young athletes through body language. With this Swimming Science website, we will try to keep you informed with the latest in the world of sport and swimming science to give you the tools you need to improve the performance of your athletes. If you are looking to improve your team’s starts, turns, and finishes with innovative new training techniques this presentation has great stuff.
Swim Alberta has various books and videos available to all affiliated clubs and its members.
Albert Einstein’s famous quote … “Insanity is doing the same thing over and over again and expecting different results” … ought to challenge swimmers and coaches at any level to ‘think out of the box’ and look for alternative and creative activities to enhance all-round athletic abilities (including elite swimmers!). Dancers are recognized as some of the most athletic individuals, a fact that is not easily acknowledged within the sport community.
These days, more and more athletes in various sports have taken up ballet to improve core stability, body and hip alignment, pelvic stability, dexterous leg and footwork, to prevent injuries, and for the purpose of rehabilitation.
When I landed my first professional job away from home as a dancer with Ballet Austin, I wasn’t used to having to prepare meals and take care of myself. Through healthy eating, adequate rest, and stress management I was able to catch myself before I fell into a career ending pattern in time to receive multiple job offers that Spring. Protein- I get many emails from dancers wanting to know about protein supplements and when they should be taken. Carbohydrates- If you are looking for sustained energy, carbohydrates are arguably the most important source.
So there you have it, four major components to your ballet performance nutrition advantage. Beginning Ballet Strength is a strength training program geared towards helping you become the best, strongest dancer possible. Any young dancer who is thinking about becoming a professional or any professional dancer new to strength training must read this book! The reproduction or use of any content found on this website is strictly prohibited by law.

Today I gave myself barre at my home just for fun to test out a few of the theories I’ve been working on for my next book.
Now I haven’t been taking class consistently by any means, but would still consider myself to be in good dancing shape. I could go on to tell you why this exercise will benefit you more than Pilates for example, but I’ll save that for the book!
The following are a list of steps you can take to ensure you are doing the right things to prevent career ending injuries. 1.) See a Doctor- I know this may seem like a no brainer, but going to a doctor is one of the most important things you can do if you are experiencing abnormal pain.
3.) Therapy- Once you have seen a physical therapist and they have diagnosed the problem, you need to follow through with your treatments.
4.) Investigate- After you are finished with physical therapy and your injury seems to have healed, start investigating your ballet technique. Sometimes your Ballet instructors, though they have your best interest in mind, will continue to tell you to force your turnout, etc. Take these simple precautions to prevent long lasting injuries and never be afraid to ask questions. You may not realize this, but Ballet Dancers have some of the most unhealthy dietary and lifestyle habits.
Beth Cross Centre of Dance & Voice is a fully equipped dance and vocal studio, with two locations to serve you. But with the right combination of training, you’ll have such increased strength and control that you could suddenly find your fouettes start flying and your improvements should be increasingly noticeable from class to class.
So let’s take a look at the best forms of ballet cross-training and what it can do for you. Or how about those nasty injuries that pop up just when you’re preparing for that big exam?
Having to focus on your balance whilst barefoot also helps to awaken and strengthen the intrinsic foot muscles which are so important for strong pointe work.
For ballet girls, you’d rather need to get specific advice on weight training, as you want to maintain long, lean muscles and not build bulk like a bodybuilder. And better yet, rather than only visiting a physiotherapist when you have a problem, consider a regular physio session for injury prevention instead. Also keep in mind that, depending on your particular needs, there may be some forms of cross-training that could be great for you and not-so-great for others.
We’ve asked a few South African professional ballet dancers about their favourite cross-training exercises. There are certainly more articles on ballet fitness and cross-training still to come on BodyMindBallet too.
She has also informed me that she will not be able to enter my daughter for any further Cachetti exams. While I’m not a ballet teacher and therefore not the best qualified to answer your question, I can tell you from my own experiences that body shape, size, height and even age has nothing to do with Cecchetti exam criteria. I had been receiving emails from ballet dancers all over the world asking for my help with injury prevention and strengthening weaknesses and I knew that I needed to come up with a solution.
Dancers can now be emailed daily workouts that they should be doing in addition to their ballet class schedule in order to maximize their potential and improve on key areas of their dancing from outside of the studio!
Pre-professional dancers all over the world are getting hired into ballet companies because of the solid, strong core development that these programs have created.
Whether you have decided to attend a summer dance intensive program or continue to train at your current ballet school, you will need a structured plan with specific goals in mind. Sometimes hearing the same correction in a different way, or from a different teacher, can make a world of a difference. You wouldn’t want to go into a summer intensive program injured and risk further injuring yourself, or worse yet, have to sit out the entire program.
Cross training means targeting the same muscle groups that are used daily in ballet only with different types of exercises to work them in a different way. Most of you audition for tons of different summer ballet programs and will be accepted into multiple intensive programs. This will ensure that you make the most of any situation and remember- write down your corrections!
According to many researchers, today’s generation of children and youth may have indeed a shorter life span than their parents based on current data.
Albert Einstein’s famous quote …“Insanity is doing the same thing over and over again and expecting different results”… ought to inspire coaches and sports club administrators to ‘think out of the box’ and develop alternative and creative training methods.
It is all about acquiring a greater fundamental movement base and greater athleticism, as well as enhancement of body and spatial awareness. These were administered to dancers of the Royal Ballet and the English National Ballet School, along with a squad of national and international British swimmers (including Olympians) to construct individual fitness profiles. The results: Ballet dancers were fitter than international swimmers, scoring higher on 7 out of 10 standard fitness tests. Furthermore, bone density in young dancers is known to increase during their developmental years into adolescence and adulthood. Lynn Swann, (Pittsburg Steelers, 1974-1982), arguably the ‘most graceful receiver’ in NFL history to date, is described in NFL films…“A lethal combination of smooth sipping whiskey and greased lightning”… He was considered an “artist in the world of football” and attributes his grace and poise to special ballet training.
These results seemingly support the benefit of ballet exercises directed toward core strength, and hip alignment, which further substantiates Emery’s claim to engagement in ballet as a rehabilitation program. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page.
Monika Schloder is the Alberta Modern Pentathlon Coach and she just received the AB Coach of the Year award. A swim coach by trade, a humanitarian in spirit, Schloder once risked her life and limb in an L.A. This 86 slide stand-alone* PowerPoint presentation shows and extensive set of flexibility, balance, coordination, and strengthening exercises specifically for age group swimmers. However, any reference to ‘ballet or dance’ as cross-training usually elicits traditional myths, social bias, and frequent reactions such as … “Are you kidding me?” … “It’s a frilly thing for girls!” … “It’s not masculine!” … “Not my thing!” …”I am not wearing that silly Tutu!” or … “I am not comfortable and feel really stupid teaching this stuff!” … Besides, what does this have to do with swimming?” Indeed, it has everything to do with swimming as a sport and some more! A study, undertaken by Watson and Garret in the UK at the University of Hertfordshire reports the results of ten standardized fitness tests in late October 2008.
For instance, NHL hockey goalie Ray Emery was told that that his playing career was finished due to avascular necrosis of bone components (cellular death), a condition that interrupts the blood supply and affects the hipbone.
With the intense physical demands that are being put on dancers these days a solid nutrition routine is a must for optimal performance, endurance and muscle recovery.
Frozen food and pizza were convenient but were not what my body needed to perform at it’s best from day to day. The physical and nutritional stress that I was putting on my body had finally taken it’s toll. Luckily I have put together a resource for you to optimize your nutrition and apply the same principles that helped me to your life and dancing! This digital book empowers you to make your own healthy choices and design your own plan based on the principles explained and examples given.
A common topic that comes up between my Ballet Strength clients and I is performance nutrition.
Water is one of the most important things that we can drink as it regulates body temperature, transports nutrients, and helps lubricate our joints, but If you are exercising excessively like we do as dancers, just plain water sometimes is not enough. Protein is an essential part of any athletes nutrition as it helps aid in muscle recovery and helps repair muscle that is broken down during exercise. Carbohydrates are what provide the energy to fuel muscle contractions (getting technical again, sorry). If you are like most dancers, your goal is to rise through the ranks of a ballet company and eventually get the opportunity to dance principal roles. These are just a few of the things that I currently work on with my professional dancer clients.
Now you can have all of the advantages of top professional ballet dancers and be in peak condition year round! In this digital eBook, you will be coached step by step through strength training exercises specifically designed by a dancer, for a dancer.
I wanted to focus on something technical that only a Professional Dancer with a Certification as a Personal Trainer would know. I noticed that my balance was very strong whether in passe, arabesque, attitude or the basic positions. There are hundreds of exercises that you can do through strength training that will leave you feeling strong and energized as opposed to tired and lazy like Pilates can sometimes do. Since you dance standing up, doesn’t make much more sense to strengthen you core muscles standing up rather than lying down like Pilates? In the meantime, you can purchase my Ballet Strength book that contains exercises just like the ones described above!
What may seem like a small ache or pain could turn into a serious injury if you are not making the proper adjustments to your technique. If you are attending a good ballet school, they should be affiliated with a Sports Medicine department or physical therapist in your city. If you are experiencing abnormal pain, you need to stop dancing until you have the issue identified by a physical therapist.
Your physical therapist may have you doing some strange exercises, but if you don’t follow through with them the injury will come back. Follow a few of these simple guidelines to boost your energy in everyday class all the way to performance time.
If you are not drinking water or an electrolyte enriched beverage before and during class, your strength will suffer. If you’re feeling a little low on energy, chances are you are missing one of the above components.
You should be drinking an electrolyte enhanced beverage during and after Ballet class or rehearsal.

Of course always consult with a physician or nutritionist before starting any type of diet plan. Sports massage, chiropractic and other healing therapies all have tremendous value too, depending on the specific needs of your body. So remember to always get the advice of your ballet teacher and physical therapist first before attempting any new training regimes – they’ll know your strengths and weaknesses best. To any aspiring and professional dancer, the answers to these questions are painfully obvious. Since not everyone can have the one on one access to me in San Diego for my Ballet Strength services, I decided to launch online training programs for dancers. If you received a scholarship to a particular program, this means the school has an extremely high interest in you. I used to get homesick when I went to summer intensives at age 12 and 13, so I would choose no more than four week programs. Travel also fits into the cost category as typically you will either need to fly or drive to the program. For all these reasons, swimmers need more cross-training activities outside the pool if we want to avoid or reduce current burnout and drop out rates.
Ballet in itself is, however, daily resistance training through the use of body weight by pushing into the floor for every specific leg technique, through turning, jumping, leaping, hopping or other dynamic movement. Willi Gault, Chicago Bear Super Bowl champion (1983-early 1990s), world-class sprinter and bobsledder was labeled the ‘speed merchant’ of football and contributes speed and explosive power to his involvement in ballet. In addition, researchers from the University of Calgary’s Running Injury Clinic (Alberta, Canada) have concluded that runners with knee pain benefit from an intensive hip-strengthening program. These were administered to dancers of the Royal Ballet, the English National Ballet School, and a squad of national and international British swimmers (including Olympians) in order to construct individual fitness profiles.
The fact is, however, ballet in itself is daily resistance training since the individual’s body weight pushes into the floor during every specific leg exercise, jumping, leaping, hopping, turning, or other associated dynamic movement. During the 1970’s and 1980’s, famous NFL football players such as Lynn Swan (Pittsburg Steelers, 1974-1982), and Willi Gault, Chicago Bear Super Bowl champion (1983-early1990s) pioneered the linkage of football and ballet. His daily rehabilitation routine after surgery included Ballet, Yoga, Pilates, and Swimming to strengthen the core, hip and thigh muscles, which helped him to resume his playing career for the 2010-2011 season. I was always tired, got frequent migraine headaches, and my performance in class started to suffer. Soon I was called into the office to talk to the directors about not only my injury but my weight gain.
Let’s face it, if there was a magical healthy potion created for dancers to eliminate muscle fatigue, soreness and boost energy we would all have it by now. It also helps optimize the storage of carbohydrates in the form of glycogen (enough of the technical stuff…I know). This might mean heading to bed earlier than you would like but trust me, your dancing will benefit from a few extra hours of zzz’s! Smart dancers know that the tools necessary to excel in the dance world are not all found in your daily ballet technique class.
Dancers must eat to fuel their bodies to get through intense days of rehearsals, performances and most importantly recovery. It will help you stay injury free, strengthen weaknesses, and improve overall physical conditioning. Different rehabilitation techniques work for different injuries and with the many options available these days, there is no excuse to live in pain. You can’t always lean on your friends in the company for help and advice since in essence they are your competition. This means respecting your body by getting to bed early each night and keeping outside drama to a minimum.
I know, you’re afraid that you will lose your part to your understudy, but how would if feel if you kept dancing and tore or broke something?
If you are eating primarily protein to lose weight as a dancer, you will have absolutely no energy. This will ensure you have enough glucose in the system and the energy supply to keep pushing in rehearsal. Beth Cross Centre of Dance & Voice is a mix of mainstream and non-traditional dance and vocal instruction.
Dancing in a new studio around different dancers and teachers will almost feel like you are getting a fresh start. On the other hand, you could build-up your confidence at home going through physical therapy, taking it slow in classes at your current studio, and getting well for the coming school year.
Since professional dancers typically have two to four months off in the summer, this is the ideal type of training for them as it will reduce burn-out, help rehab aches and pains developed during the season, and rule out any potential weaknesses for the upcoming season. Going to a summer intensive like School of American Ballet, for example, might mean a change in technique. The very activities strengthen muscles, build up and maintain bone mass and bone density, essential for healthy bone growth. Such activities strengthen muscles, build up and maintain bone mass and bone density, essential for healthy bone growth. According to Emery … “I can do things now I could never do before” … (Calgary Herald, February 1, 2011, p. But wait- there are some things that you can do to help your body repair, recover, and revitalize! Diluted Gatorade or G2 is a great start as you will get the effect of the electrolyte beverage without taking in too many additional calories.
The following are some areas to explore when it comes to having the advantage over your competition. If your body is not adequately recovered from the previous day of training, it will not magically reset the next day.
The old thinking that dancers can’t lift weights is no longer a valid statement as dancers in the top ballet companies like New York City Ballet and San Francisco Ballet are doing it. Professional dancers hire me, for example, to keep them motivated and on track with their goals and to create a performance plan.
It may sound like a good idea to go out with friends on weeknights, but you are only further fatiguing your body.
See, I’ve been working very hard on my abdominal strength lately for my fitness TV appearances. If you do not get to the bottom of the issue that is causing the injury, it could be a life long struggle. You might even want to see a Ballet Strength & Conditioning Coach like myself to help you work on technical weaknesses based on your anatomy and body mechanics. You should, however, plan your meals out thoroughly so that you can have that favorite snack you crave once or twice per week.
You need to refuel your body on your lunch break to get ready for the afternoon’s vigorous rehearsal schedule! Professional instruction is offered in: ballet, traditional jazz, lyrical, tap, hip-hop, street jazz, pointe, modern, and pom technique. Sometimes when we are away from common distractions (like our friends at the studio) we are able to absorb corrections and information better. It is now a well-known research fact that impact activities during the early years delay the onset of osteoporosis for both females and males, which swimming – non-impact activity – does not provide. Willi Gault, Chicago Bear Super Bowl champion (1983-early 1990s), world-class sprinter (Summer Olympics) and a bobsledder (Winter Olympics), was referred to as ‘the speed merchant of football.’ He also credits his success to extensive training in ballet. It is key to remember that hydration isn’t only important while you are dancing – you want to maintain your levels of hydration even on your days off! A couple from Pittsburgh Ballet Theatre have even formulated the perfect balanced pre-performance snack for sustained energy called Barre. Oh, and to answer the question “Will I get bulky?” No, you may actually lean out! Our vocal department provides excellent training in proper breathing skills, musical theatre, and all realms of diversified music genres. Bone density in young dancers is known to increase during their developmental years into adolescence and adulthood. Researchers from the University of Calgary’s Running Injury Clinic (Canada) concluded in a study that runners with knee pain benefit from an intensive hip-strengthening program because it helps to align the hips better with the knees (Ferber, Kendall & Farr, 2011). Drinking a shake or bar before rehearsal will make you lethargic- trust me on this, I’ve learned the hard way.
Poise and confidence, too are addressed with our Modeling, Pageant Coaching and Public Speaking classes. Therefore, it only makes sense to examine the total body training concepts within ballet for potential integration into swim program. The results seemingly support the benefits derived from this activity, which focuses on core strength, hip and pelvic alignment. Once I realized the importance of protein, as a professional dancer I always drank a high quality protein shake (in water) before bed.
It further substantiates Emery’s endorsement for ballet as a successful rehabilitation program. Recently, British world-class swimmers have taken up ballet as cross-training and as part of their for Warm-up activity.
In all departments, emphasis is placed on proper dance or vocal technique, body awareness and health, and a greater self confidence of ones self. Beth Cross Centre of Dance & Voice features highly qualified and accredited instructors. The instructors of the Beth Cross Centre of Dance & Voice are committed to helping all students attain creative self expression, and to achieve physical fitness through the joy of dance and music.

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Comments to Best cross training for ballet dancers 2014

  1. U_of_T — 06.03.2014 at 23:52:25 First squat, use your legs the lower physique and spine thus assisting.
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  3. Victoriya — 06.03.2014 at 16:29:29 Have all the multi station systems with the 4 stations and machine I had.
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