Dancers often ask themselves: Do I need to take time off after a performance? How long should I take for a break? How can I safely train to get in shape after a break? Is it safe to do multiple dance intensive programs? Dancers need to know that sufficient rest and recovery periods are needed to reduce the negative effects of overtraining. Lack of recovery time can adversely affect technique, energy level, mood, performance, strength, and injury risk. In addition, a gradual return back to dance is needed after a break to avoid injury and can be implemented through a periodization program.
Periodization involves a gradual increase in training intensity alternating between work and rest with the dance performance at the peak of the cycle. This type of progression allows for recovery and prevents overtraining. A periodization schedule can be broken up into four phases: preparation, building, performance, and rest.
Periodization is underutilized in dance training, yet is essential for ensuring peak performance and longevity in dance. If you have been on a hiatus from your typical dance class schedule, consider using a periodization approach as you return to your regular dance training.
Quin, Edel & Rafferty, Sonia & Tomlinson, Charlotte. (2015). Safe Dance Practice: An applied dance science perspective.
9/5/2020 07:03:27 pm
This dance is what I was interested in. I read this blog because I was interested in dancing. I used to think about how dancing is just moving in an odd way, but my perspective of it changed once I tried it. After I danced my heart out, I just feel like I did something new in my life. I want to be able to dance for as long as I possibly can, it is my purpose in this life.
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