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.
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Life on lockdown is difficult for everyone and Irish Dancers are no exception. While many in Europe are now experiencing a second wave of restrictions, dance studios in America are slowly beginning to feis again and dancers are excited to be back to the business of dancing.
When Celtic Steps of Colorado announced their feis, the Celtic Steps Championships and US Belt was moving forward in late September, four Brady Academy families from Boston signed up for the feis, even though it meant flights, rental cars, and hotels.
The Fraser, Harrington, O’Donnell and Pinkham families were beyond excited to be back on the feis circuit after being sidelined for so long. Confident that Celtic Steps would deliver a safe environment, the families took the plunge back into the feis scene.
Dancers Neve (U10), Claire (U12), Ronan (U11) and Nola (U10) could not contain their excitement to be feising again. The dancers had travelled together in the past, including for the 2020 All Irelands in February where Ronan placed in Boys 10-11 and the girls all recalled and finished in the top 30. After the All Irelands, the families were planning to travel together to the 2020 Worlds, but those plans were squashed by the pandemic.
Pictured: The Brady Academy families at the All Irelands in February 2020
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