<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=1781111775472178&amp;ev=PageView&amp;noscript=1">

What to Do When You Get Your Dance Costumes

Posted by Trista on Nov 30, 2018

what to do when you get your dance costume

There's nothing better than a fresh box of apparel, and since it only happens a couple times a year, celebrate it! Make the most out of your purchase by opening your box and checking your order right away.  If something isn't quite right, the last thing you want to do is scramble to fix it the day before competition.  Here are five tips for what to do when your dance costumes arrive. 

Read More

Topics: Coaching Tips, Planning Tips

Eat This, Not That! Competition Nutrition for Dancers

Posted by Katie Peyton on Nov 15, 2018

Totino Grace 2A Jazz (2)

The day of competition is one of nerves, excitement, and so. much. hairspray.

Throughout the chaos of running your dances, stretching, warming up and doing your makeup, it can be hard to remember to eat. When you do remember, it’s usually something quick, high in carbs and high in sugar.

When you take the time to make healthier food choices around dance competitions, you’ll find that you have more energy for the day and you'll recover quicker. Try some of these healthier swaps and see if your performance, endurance and recovery increase at your next dance competition.

Read More

Topics: Coaching Tips, Competition Resources

Increase Dancers' Ankle Strength and Balance with These Three Moves

Posted by Katie Peyton on Sep 20, 2018

cover-image

So many dancers and teachers focus on core strength when it comes to turns, balance and stability, but not much attention is paid to the ankles until dancers start pointe or have an injury. Increasing ankle strength is essential when a dancer keeps dropping their heel, hopping in their turns or have a low relevé.

The health of your dancer’s feet and ankles effects the health of their knees, hips and everything else moving upward so I encourage you to take the time to work on these smaller areas as they can greatly improve larger muscles and structures of the body.

Try these three moves to increase ankle strength in your next practice and have your dancers try these at home while brushing their teeth or chatting at the kitchen counter.

Read More

Topics: Coaching Tips, Competition Resources

Increase Dancer Hip Flexibility and Strength With These 5 Moves

Posted by Katie Peyton on Aug 10, 2018

Dancer hip flexibility

I get asked a lot as a personal trainer for dancers about hip flexibility and strength. It seems to be an area of concern for coaches and dancers striving for flat splits, high kicks and extended leaps. The biggest issue however isn’t really a lack of flexibility, but a lack of movement in our every day lives. The increased time we spend sitting at work, school, in cars or buses causes our hip muscles to become tighter and shorter. This pulls on our low back and even our hamstrings. With these 5 movements, you’ll see a drastic change in hip flexibility but you can also enjoy some more movement in the back and legs.

Read More

Topics: Coaching Tips, Competition Resources

3 Things Dancers Should Never Do While Stretching

Posted by Katie Peyton on May 2, 2018

 dancer stretch pose


You probably have a stretching routine that you’ve been doing for months or even years. Usually the routine starts standing, folding over your legs for a hamstring stretch, spending some time in a runners lunge, and of course a straddle stretch that slides right into the splits.

From studios to dance teams, stretching usually looks the same, but it’s important to follow healthy stretching guidelines to prevent injury and decreasing your strength.

So, how should a dancer stretch correctly? By avoiding these three things, below!

Read More

Topics: Dance, Coaching Tips, Dance Life

How to Get Started on Your Dance Costume (Even If You Don't Have Your Team or Funding Yet)

Posted by Meagan on Mar 22, 2018

how to get started on your custom dance costume design early

Competition season has wrapped up, your team's hard work has paid off, and it's already time to begin planning for next season.

Starting early on your custom dance costume design can save you time, stress, and money, but one of the main constraints we hear is, "I don't have my team or money yet!" 

No worries, there may be a solve for you! There are ways to get started even without your team assembled OR your funds in place for the year. Read on to find out how.

Read More

Topics: Coaching Tips, Costume Design Resources, Planning Tips, Budget Tips

Increase Your Flexibility With These 4 Stretches for Dance

Posted by Katie Peyton on Feb 8, 2018

increase flexibility for dancers with these stretches

 

Flexibility is a fundamental skill for dancers and athletes. The ability to move your body freely will make the execution of skills and exercise much easier. Many dancers struggle with flexibility in their hamstrings and hips, but what they don’t know is that tightness in their hamstrings is directly related to a tight back and tight glutes (buttock region).

These four moves are going to pay special attention to hips, back, glutes, and hamstrings. Put all four moves together to increase your dance flexibility for a lower split, longer extensions, and more open hips.

Read More

Topics: Coaching Tips, Competition Resources

5 Best Exercises for Dancers to Increase Jump Height and Power!

Posted by Katie Peyton on Jan 19, 2018

 

increase dancers jump height and power

 

As athletes, dancers have the ability to focus their strength and power in many different ways. Being aware of which muscles will be best for a variety of skills will help build strength and level of skill, beyond just technique. These exercises will not only increase jump height and power, but also build long lean muscles in your dancer’s legs!

 

Read More

Topics: Coaching Tips, Competition Resources

The Best Pre and Post Competition Nutrition for Dancers

Posted by Katie Peyton on Dec 11, 2017

 Nutrition for Dancers

A day or weekend of competition is mentally and physically exhausting for dancers, but they can prepare their body days, weeks and even months before competition to improve their strength, balance, performance, endurance, recovery and injury prevention.

Read More

Topics: Coaching Tips, Competition Resources

Our 10 Favorite Motivational Quotes for Dancers

Posted by Stephanie on Oct 30, 2017

"Be Happy. Be Bright. Be You." - Kate Spade Motivational Quotes for Dancers

"Be Happy. Be Bright. Be You." - Kate Spade

As dance teams head into competition season, when the pressure and excitement are at an all time high, everyone could use a little extra motivation and encouragement!  To inspire your team, here are our 10 favorite motivational quotes for dancers:

Read More

Topics: Coaching Tips, Dance Life

New call-to-action


SUBSCRIBE TO OUR BLOG!

Receive weekly emails with our latest blog posts.

New Call-to-action
 

Recent Posts