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My Favorite Conditioning Exercise for Dancers

I try to encourage my dancers from a young age to think of themselves as athletic and strong. Building strength is critical to their success as a dancer. I think teachers tend to over emphasize flexibility. Flexibility is an important element of dance; but equally important is the strength to control that flexibility!  Hands down my favorite conditioning exercise is the basic push-up. Dancers can gain upper body strength, core strength, tune in to their alignment, and see their dance technique improve as a result of their increased strength. What's not to love?? Below I have outlined the progression of the exercise as I teach it at my studio. Dancers should begin with the plank on their knees and move their way up to the full push-up. I start incorporating planks into my technique classes at age 7.

Plank on Knees
1. Hands should be placed directly under the shoulders. Dancers should aim to create a straight line that extends from the top of their head to their knees. Focus should be down at the ground.
2. Hips should be pulled under, eliminating any curve in the low back.
3. Dancers should envision pushing the ground away from them and avoid "sitting" in their shoulders. 4. Hold for 30 sec. (or until form starts to suffer). Repeat 2-3 times.

Plank on Toes
1. Same as above, but instead of resting on their knees, both legs are extended fully behind them and the straight line extends from the top of their head out their heels.
2. Hold for 30-60 sec. (or until form starts to suffer). Repeat 2-3 times.

Push-up from Knees
1. Find your "plank on knees" position. Take arms out slightly wider than shoulders.
2. Lower the body down towards the ground bending the arms to a 90 degree angle before coming back to the starting position.
3. Fingertips should face forward and elbows can flair slightly away from the body.
4. Maintain strong alignment as the body moves. Keep the hips pulled under.
5. Work up to 10 repetitions. Repeat 2-3 times.

Push-up from Toes
1. Same as above, but instead of resting on knees, legs are fully extended.
2. Work up to 10 repetitions. Repeat 2-3 times.

Helpful Hints
- Go for a full range of motion. A lot of times in class I see older dancers doing a mini push-up; they are on their toes but barely moving their upper body. I would rather see them go to their knees and get a full range of motion (finding a 90 degree bend in the elbow). They will see results faster!

-Watch the alignment when dancers are doing push-ups from their knees. Dancers tend to leave their backsides up in the air while they move their arms. Make sure the body is moving as a unit and it isn't just the chest that is moving up and down.

-Set a goal! By age 12, I think most dancers are capable of doing 10 quality push-ups from their toes. If a high school student is not able to do this, building strength should be a priority in their training. Adding a few sets throughout the week will get them there in no time! Their technique WILL improve as a result of the added strength:)

Need a visual? Check out this guide from Dance Spirit Magazine. They have even included a few variations once the traditional push-up is a breeze:)

Trying Out for High School Dance Team?

Deciding whether or not to participate in a high school dance team can be a difficult decision for a dancer. At our studio, we often have parents and students asking for guidance in making this decision. Can they continue to train as intensely? Can they balance everything with school work? Will it effect their technique? These are valid questions and any student considering dance team should take some time to really think them through before even trying out for the team.

First it is important to pin point the motive for wanting to participate in dance team. For some dancers,  it is a way to be involved in their school and serves as away to make some friends. For those who are entering high school as a freshman, it can be great way to calm nerves going into this new phase in their life. They will have older teammates that can look out for them the first couple weeks of school. Other dancers are excited about dance team because it allows them to do different styles of dance then what their studio focuses on. And some dancers are very into the uniform or performing at football and basketball games for their peers.  

The next step is deciding what the dancer wants to do in regards to training at their studio. Are they wanting to pull back a little, continue with the same schedule, or add more. Some of our dancers take class at the studio as a way to ensure that they MAKE the dance team at their high school. Once they do, they may drop down to one or two classes a week. Other dancers want to do it all; dance team, youth company at the studio and all the technique classes to go along with it. 

Finally and most importantly, you and your dancer must determine if they can balance this new life with the responsibility of school and any other activities they are involved in (sports, music, art, etc). It is important to set realistic goals for your dancer to avoid setting them up to fail. The demands of dance team are different school to school as are the demands of your studio. It is important to lay out a typical day for your dancer and see if it is something they can handle. Not every student is the same and some are better then others at balancing a busy schedule. 

As a studio director and a former pom at my high school I am always a little torn when a student approaches me about dance team. Does dance team effect a dancers training at a studio? yes. However those effects can be both positive and negative.

The Positives:

• More practice of pirouettes, leaps, etc. Dance teams drill these steps over and over which is great! 
• It can help dancers improve timing and it demands clean and sharp lines.
• Dancers are sometimes given the opportunity to choreograph routines for competitions and or games.
• It builds confidence- they are performing in front of their peers(not much else is scarier then that!).

The Negatives: 

• Practice is after school, technique/rehearsal is usually after that- us teachers are often getting the tired, worn out, crabby, and hungry versions of your sweet dancers which can lead to injuries and stall growth in their technique.
• Dance team = more absences due to games, competitions, etc. If a dancer is missing dance classes they are not able to improve their technique or learn new choreography. 
• Studio youth companies often take second priority to dance team. For the reasons listed above, this can create a frustrating scenario for fellow teammates who are not on dance team. 

Can you do both- yes! But it is not an easy path. Whatever your dancer decides to do, I would recommend going over the importance of making a commitment and sticking to it. There will be times where your dancer is tired and has a lot of homework, so why not just skip technique class? As the parent you should remind your dancer that this is what they signed up for and that the other dancers are depending on them to be there. Balancing it all is tough but honoring a commitment is a lifelong skill that will be worth the effort. 

Concert Dance vs. Commercial Dance

Most professional dance opportunities fall into two categories; concert dance or commercial dance. A brief rundown:

Concert dance is most often seen in a theater setting. Most professional dance companies, college dance programs, and ballet schools focus on creating concert dance. The focus of a concert dance piece is the telling a story through movement.  Examples of companies that would fall under this category would be Hubbard Street Dance and American Ballet Theater. A common track for a dancer pursing a career in concert dance would be high school training, followed by a degree in dance or acceptance into a professional ballet school, auditioning, and ultimately a contract with a company. 

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Commercial dance is most often seen on TV and in venues like arenas and cruise ships. While these dances can still tell stories, the main focus is pure entertainment. Examples of commercial dance would be professional dance teams, music videos, and most of the numbers on SYTYCD. A common track for a dancer pursuing a commercial dance career would be high school training, moving to a city where there are a lot of commercial opportunities (most are happening in LA), continuing to train and take class, attending auditions and maybe getting an agent, and ultimately booking gigs or projects. 

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Why does this matter to dance students and parents? If your child is interested in pursuing dance after high school it is extremely important that they are exposed to both types of professional dance. This can help them to develop goals within their current training and also make sure their training is supporting their long term goals. While strong technique is extremely important to both tracks it is going to look a little different. 

In my performing career, (in modern and jazz companies) I have never been asked to do more then a double pirouette on stage or a jump more complex then a simple leap.  I try to remind my students of this whenever they aren't focusing enough on the details or frustrated that something is "too easy". Concert dance becomes a lot more about the quality of what you are doing and the message your are conveying to your audience. If students aren't exposed to this or taught why this has value, college dance in particular can be really disappointing. They are going to have a hard time transitioning without the bells and whistles of their high school training. Most college programs focus on modern and ballet, so goodbye pop tunes and crazy jazz combos. If they have been exposed to concert dance they are better able to handle this transition and can see it as an opportunity to dive a little deeper into their training and ultimately become more than a technician- but an artist! 

It is hard NOT to be exposed to commercial dance these days. Dance is everywhere...which is an awesome thing! Commercial dancers need amazing technique, but they also need to build upon the skill set they developed in high school and add skills and tricks that can make them more diverse and more likely to get booked. Most concert dance companies hire dancers for a season where they will perform several or many times throughout the year. Most commercial opportunities are for specific jobs or performances and will end when that performance is over. While some choreographers will use the same dancers for multiple jobs, most dancers are going to need to have a diverse training background in order to book work. It may be beneficial to get training in hip hop, break dancing, acro, and even circus arts. I don't think most college dance programs would adequately prepare students for the commercial world of dance (there are some..but they are not the norm). They may be better off moving to the city they want to work in and taking as much class as they can. 

Whichever direction dance takes your student, one thing I can recommend is an open mind.  Post high school, the sooner they can get rid of "this is weird", or "this is different", the better! All choreographers, regardless of what world they work in, want to work with dancers that are able to commit fully to what the choreographer is asking. I would encourage parents to seek out studios that support all styles of dance as valid and offer students opportunities to perform both types of work. In the future I think that the lines separating these two worlds will continue to become more blurred..it is important that our future dancers are prepared!  

The Pros and Cons of Competitions

Dance competitions have been around as long as I can remember. In the last few years they have increased both in popularity and exposure largely in part to the show, Dance Moms. This group travels around to a different dance competition every week and I am finding that more and more dance studios are following a similar model. At our studio we do two competitions each year and after our season is over we find ourselves questioning if we should we be doing more or if we should stop competing altogether. At our studio we feel that competitions are beneficial in some ways but create more problems in others. We want our dancers to learn and have fun at these events but still keep their eyes on the next step in their career.

Every studio has a different view and as a dance parent your job is to make sure you are in a studio that supports your feelings toward competitions.  Here I have laid out some pros and cons that we come back to year after year.

Pros:
-Competitions are an additional performance opportunity. As a dancer, you put in countless hours of work in the classroom and in return are on stage for minutes. Performance is the reward for all of that hard work. It is also something you have to practice; it isn't easy portraying an emotion while doing complicated choreography. Competitions not only allow dancers to get on stage but also practice the art of performance.
-It is exposure to what other dancers are doing. It gets them out of their "studio bubble" and allows them to see other dancers their age, different choreography, and different styles of dance.
-It allows dancers to have a tangible goal (trophies/titles). Some students work harder and smarter when they have something specific they are working toward.
-They are fun. Not only do the dancers get to perform but they also get to spend the whole day/weekend with their dance friends. During their down time, they get to talk about whatever kids/teens talk about, go out to eat, get ready together, and who can forget the giant dance party on stage before awards.

Cons:
- For the most part, dance competitions are not a reflection of what is happening in the college and professional dance scene. Aside from college or professional dance teams, the type of dance that is most often seen at competitions is not seen after high school.
- Dance is an art. Competitions often take the emphasis off of the artistry and onto the "tricks"-the fouettes, the illusions, the acrobatics, etc. I'm not saying that we shouldn't learn these things and can't use them in choreography but I can't tell you how many times I have seen the same copy and paste dance (a piece that could be done to any music with any costume) competition after competition. I worry that because of this, young dancers aren't being exposed to thoughtful choreography and therefore aren't being challenged artistically which could stunt their growth as a dancer moving beyond high school.
- Competition season can sometimes bring on the drama! Who is in front, who is in the "good dances", who got the highest score, etc. For some reason competitions can bring out the beast in all of us. This is not only a problem in the dancers but also with dance moms and teachers. In the midst of competition you may find yourself shooting other dance moms dirty looks because their daughter did a leap on the wrong count but don't worry, we have all had that moment. Maybe it is the hairspray or maybe it's the trophies but something at these events can bring out the worst in us all.
- Costume and music choices are not always age appropriate. At every competition I have ever been to, I manage to see an elementary age student in a half top and booty shorts while dancing to "My Humps" or something similar. As a teacher, choreographer, and mom, I can tell you that there is no artistic reason for these inappropriate choices and there are plenty of choices that are better suited.

There are of course exceptions to these pros and cons. I have been to competitions with thoughtful choreography and have been very impressed with the lack of drama at others but I am speaking through my over all experie
nces as a dancer, teacher, and director. To set your dancer up for success, it is crucial to align yourself with a studio that has the same outlook as you do.

Why Does Dress Code Matter?

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At my studio it seems like before the start of every new session we dedicate a little time to brainstorming ways to get students and parents on board with our dress code. Our dress code is pretty standard, and we have never faced huge resistance; it just seems like throughout the year things tend to get a little sloppy. The biggest challenge isn't the older students...it's the under 9 crowd that is still dependent on their parents help. It does feel a little condescending to reprimand parents for not getting their kid's hair in a bun or sending their child to class in the wrong color tight. As a parent, I can definitely understand that there are weeks where just getting your child to class is an accomplishment! I wanted to share a few reasons why these details matter and offer a few suggestions to set your student up for success:

- Dancers that are in properly fitting dance clothing are not distracted by their clothing. Tights should be specific dance tights (not sweater tights or something you would wear under a Christmas dress). Leotards should cover their bodies, provide adequate support where needed, and have enough stretch that they stay in place while dancing. Tank tops, pants, and shorts should stay put while dancing and not leave dancers exposed. Most leggings (unless they are specifically sold for athletic activities) are not going to work.

- Dancers shouldn't be concerned that their hair is going to fall out or be constantly pushing it out of their face. This is another distraction that pulls away from their training. Ballet dancers need a bun and all other dancers need a ponytail. Most students are going to need an extra hair tie, bobby pins, clips, and a little hairspray for it to be secure. Feeling lost? Ask your child's teacher. Most dance teachers have many years under their belt of putting their hair up and can offer some hints to make it easier. Youtube is another great resource.

-Dancers that look like dancers start to feel like dancers. Have you ever heard that you should dress for the job you want not the job you have? Same idea. Throughout college I always felt a little bit behind in my ballet training..you know what helped? Ditching my black tights for pink and taking the time to put my hair in a neat bun.

-Dress code can  help to remind dancers that they are a part of a group. This is especially true in ballet- nothing makes me happier then seeing a whole class room of students in black leotards and pink tights. It is also easier for the teacher and the students to spot mistakes.

-Dancers that are dressed appropriately are more confident. Most likely your student's teacher will remind the class about dress code from time to time. As a teacher, I always feel a little bad when it isn't really the child's fault that the parent isn't sending them to class prepared. Some kids really take these gentle reminders to heart! Give them one less thing to stress about in class.

-Dancers that are dressed appropriately allow the teacher to focus on the student- not what is wrong with what they are wearing. I am definitely guilty of this. If I have a student that isn't dressed appropriately I tend to focus on that rather then their dancing. A shirt that is constantly riding up isn't just distracting to the dancer, it is distracting to the teacher!

At the start of each session I would encourage parents to look at how much their child is dancing though out the week and take the time purchase enough dance wear. One nice leotard and a pair of dance tights is going to be better then several ill fitting options. Your child will most likely need to try things on to get a good fit. Make them jump up and down and stretch towards their toes. Does everything stay where it should? Dedicate these outfits only for dance class, not for everyday wear. Test run the hair. Find a small bag to keep their shoes in. By taking the time to purchase items specifically for dance class you are sending the message to your child that you believe in them, that what they are doing is really important, and that you are trusting that they are going to work hard and take their training seriously. Set them up for success and keep the focus where it should be..on their dancing!



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