Diving back into a training schedule after a break, if not done right, can lead to a variety of injuries and setbacks for dancers.
In the September-October 2020 issue of Irish Dancing Magazine, Target Training founder, Ellen Waller, has fabulous tips on how dancers can return to intensive dance training safely.
Doing too little for too long, then doing too much too soon, can lead to a variety of injuries and setbacks for dancers. This can lead to negative self-talk, feelings of inadequacy and injuries.
Anyone who is getting back to dance or increasing their dance load after taking time off, needs to take it slowly.
TIP 1: FORGET ABOUT THE PAST & MENTALLY PREPARE
Forget about where you were before the break started. Instead, focus on where you are now and the steps you will take to regain your skills, stamina and strength. One useful tool that will help is visualisation.
Sit in a quiet space and close your eyes. Begin visualising your dances with perfect execution and/or challenging movements in your steps. This will help reduce nervousness surrounding your return, strengthen your mentality, and ease you back into dance.
TIP 2: TAKE IT SLOW & GO STEP-BY-STEP
Regaining your skills, endurance, strength and flexibility must be done gradually and over time to reduce your risk of injury. The National Academy of Sports Medicine’s Optimum Performance Training (OPT) model is a great tool to follow.
It is a three-level system with five training phases beginning with a stabilisation endurance training period. This period develops a strong structural foundation that will be the base of future strength, power and endurance training.
Get started on your stabilisation development by following the three exercises at the end of this article.
TIP 3: MAKE A PLAN
A well-devised training and dance plan will help you return to dance safely and allow you to focus on what you are working on that day.
Without a plan, dancers tend to get 'lost' in what to do, often resulting in not doing anything or trying to do too much all at once.
Solicit help from a training coach and your dance coach to help devise a plan that works for your ability, is structured around your goals and needs, and will help you safely return to dance.
Work these STABILISATION ENDURANCE EXERCISES into your practice (check out the video below for extra help and guidance)!
Single Leg Balance Set
complete 2–3 sets or for 1:30
- begin standing on one leg and lower down to a single leg squat and pause at the bottom
- walk your hand forward to a plank, pause
- turn to a side plank, pause
- return back to a plank, pause
- bend your knee and return to the single leg squat, pause
- stand up and raise on your toe for one calf raise.
V-Sit to Hollow Hold
complete 2–3 sets of 10 repetitions
- begin laying on the ground with your hand reaching towards the ceiling
- exhale and lift your upper and lower body up off the ground to create a 'V' shape
- inhale and hold in the 'V'
- on the next exhale, lower down into a hollow hold position with your back flat on the ground and shoulders, head and feet hovering above the ground.
Step up to Single Leg Balance
complete 2–3 sets of 10 repetitions
- begin standing behind a (sturdy) step or bench
- place one foot on the middle of the step and as you exhale, step up making sure that your knee and toe are both pointing forward, bringing your free leg to a knee
- inhale and slowly lower back down to the ground.
Check out this helpful video from Target Training!
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