Summer is right around the corner and I know that I need to continue dancing. I am going to take a few classes here and there but I won’t be able to take them everyday like I usually do at school. (performing arts) Is that OK? I mean I guess I could do a barre in my bedroom and it wouldn’t hurt anything right? I would really love to progress and gain more flexibility and strength but I am a little scared of pulling a muscle or something. Do you have any tips on how to keep your body warm? I know jumping jacks, a few lunges and things like that but how do you know when you’re REALLY warm. Especially when you have longer legs like I do.
Another thing do you have any advice on “six o clock” penchés and tilts?
Great questions, Angelise! Summers are a great time to cross train and work in ways that you can’t during the regular school year. If you have the access to a pool, you could increase your cardiovascular fitness through swimming or water walking (a form of jogging in the pool). Biking as hard as you can for a minute and then pulling back is a form of interval training. Biking instead of running is easier on the dancer’s body.
Doing a barre in your room is a good idea. You can work slowly and carefully, paying attention to the weight on your feet, keeping the weight evenly divided between the 3 points of the foot. It would be great to do a barre without holding onto ‘a barre’ or ‘dresser’. I wouldn’t worry so much about pulling a muscle because you’ll be paying close attention to what you are doing, how it feels.
You ask a good question about being warm. Usually in the summer it takes less time to warm the muscles up. A few jumping jacks or jogging in place, should get the body going unless you are working in an air-conditioned room, then it may take a bit longer. Some dancers will feel they are almost at a light sweat. That never happened for me… but there was a sense of inner warmness that I would feel. It’s hard to put into words, so I would simply pay attention to how your body feels and you will learn what is ‘warm’ for you.
Penchés and tilts require the hardest type of contraction of a muscle, which is an eccentric contraction. The hamstrings on your supporting leg are stretching while you are slowly lowering.
My main tip is to practice keeping the weight placed between the front and back of the foot as you are lowering in your penché. Many dancers fall back too much onto their heel as they are lowering. Keeping even weight will help you keep the arabesque shape and the abdominals engaged as you lower.
The depth of the penché will be influenced by your hamstring flexibility. Once you have reached the range of the hamstrings you’ll start to bend the upper body forward – be aware of that and only go as far down as you can maintain your arabesque line. With repeated focused practice you will improve!
“Education is the key to injury prevention”