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4/7/2020 1 Comment

KEEPING IN SHAPE DURING A BREAK


SET GOALS:
  • What goals are you looking to achieve during this break (e.g., improving core control, extensions, jumps, turnout)?
  • What motivates you to reach these goals? 
  • What barriers stand in the way of reaching these goals?
  • What daily steps can I make to reach these goals? 

TIPS FOR SETTING GOALS
  • Make attainable goals
  • Create a daily schedule 
  • Focus on the foundations (e.g., increasing core control and hip control to improve developpe and turns)
  • Realize that it takes time to achieve goals - it takes 6 to 8 weeks to build muscle strength!
 
USE THIS TIME TO CATCH UP ON REST:
  • Ensure you are getting at least 8 hours of sleep a night. Healing and repair requires rest!
  • Set aside at least 1 day a week for physical rest. This is a great time to allow dance-related injuries to FULLY heal!
 
MAINTAIN ADEQUATE NUTRITION:
  • Eat a balanced diet to reduce stress, improve cognitive function, increase recovery, and improve performance
  • Incorporate a lean protein source with each meal to aid in muscle repair/recovery
 
IMPROVE OVERALL FITNESS LEVEL
  • Increase strength (conditioning, resistance training)
  • Restore muscle imbalance (cross-training)
  • Gain flexibility (by improving strength!)
  • Increase endurance (brisk walk, hike, stationary bike, rower for 20-30 min 3x/week)
  • Improve balance control
  • Refine basic dance technique/alignment
  • Take advantage of online resources 
Use this time to re-set, re-focus, recover, and refine your technique! 

Online resources:
*Health en Pointe individual nutrition and physical wellness sessions (by appointment)
*Lisa Howell ballet blog training at home series: https://www.theballetblog.com/blog/training-at-home/; 
*Dance prehab digital for videos to improve dance foundations as well as individual wellness/dance-specific training sessions: https://danceprehab.com/login/)
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