Conditioning for Dancers Year 11 Term 3

Why? Dance conditioning/training programs specifically designed to develop body skills can focus on different types of training including aerobic, strength and flexibility. Aerobic training aims to improve the ability of the body to use oxygen. Strength training focuses on the ability of the muscle to produce force. Flexibility training works to improve the range of movement at a joint. All types of training play an important role in improving the body skills required to dance more safely and efficiently.

It’s all about INJURY PREVENTION

Body Skills Balance Control Body awareness Alignment/placement Body articulation Axial movement Locomotor movement Turns Falls Elevation Kinaesthetic awareness

What do you think might be good examples of adjunctive training for dancers? (adjunctive: something joined or added to something but not essentially part of it) Pilates Yoga Running Strength training – gym Cycling Swimming (non-weightbearing) Stretch & limber class Skipping Zumba Aerobics

Balance Balance is the ability of the body to statically (while still) and dynamically (while moving) stabilise the body… against resisting internal and external forces. What might an internal resisting force be? What might an external resisting force be? Give two examples of STATIC balances in Dance. Give two examples of DYNAMIC balances in Dance. What kind of adjunctive training might assist with these? Be specific.

Task Create a sequence that involves the 4 BALANCES you have written about. Be able to demonstrate your sequence, and then the exercises you would do in your ADJUNCTIVE TRAINING that would assist with these balances. Film the phrase and exercises and post the link to your OneNote page.

Elevation Elevation in dance refers to movements performed in aerial sequences – that is, jumps. Jumps aim to spring off the ground using the muscular effort of the legs and feet. There are 5 types of jumps: Jump — jumping from and landing on two feet Hop — jumping from one foot and landing on the same foot Leap — jumping from one foot and landing on the other foot Assemble — jumping from one foot and landing on two feet Sissonne — jumping from two feet and landing on one foot

Jumps are potentially injurious movements if not performed correctly Jumps are potentially injurious movements if not performed correctly. Dancers must consider: 1. The take off 2. The landing The take off for a jump must involve a correctly aligned demi plie. (How do you correctly align a demi plie? Consider: feet, ankles, knees, pelvis) As a dancer lands from a jump, articulation through the feet is of utmost importance to reduce shock to the joints of the leg (ankle, knee and hip). The dancer must also land in a demi plie.

What muscles/muscle groups can assist in the correct execution of a jump? Give examples of the ADJUNCTIVE TRAINING a dancer might to do strengthen/stretch these muscles/muscle groups.

Task Create 3 examples of ELEVATION in a new sequence. Be able to demonstrate the exercises you would do in your ADJUNCTIVE TRAINING that would assist with the execution of these jumps. Film the phrase and exercises and post the link to your OneNote page.

Falls Falls are any movements that take the body from a high or mid level to a low level. They are usually performed at a quick tempo. Give an example of a fall. Explain what you have to do in order to execute that fall without injury. Which muscles/muscle groups are you relying on to perform that fall? What kind of adjunctive training might assist? Be specific.

Task Create 2 examples of FALLS to your sequence. Be able to demonstrate the exercises you would do in your ADJUNCTIVE TRAINING that would assist with the execution of these falls. Film the phrase and exercises and post the link to your OneNote page.