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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.

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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!

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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.

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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.

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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!

 

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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.

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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:

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Topics: Coaching Tips, Dance Life

Your No Stress Dance Costume Planning Checklist

Posted by Meagan on Jul 21, 2017

Dance Costume Planning Team Plan Session.jpg

Feeling overwhelmed with all the details when it comes to figuring out all of your team's apparel needs?  We know that planning for the upcoming season can be stressful, so we've compiled a dance costume planning checklist to make sure you're on track.  It includes activities for:

  • Dance costumes,
  • Cheer and performance uniforms,
  • Camp apparel,
  • and Warm-ups!  

Follow the step-by-step guide to make sure you hit all your apparel deadlines!

 

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Topics: Coaching Tips, Costume Design Resources, Budget Tips

9 Team Building Exercises That Aren't Lame

Posted by Meagan on Jun 15, 2017

St Charles High School MN STATE 2017 Jazz 2-1.jpg 

We know the importance of building a strong team. But we also know that there is a lot of advice out there on team building activities that are so lame!  It's important for your team to mesh together nicely, but a new season and a new team can be intimidating both for coaches and the team members. To help with transition, we've compiled a list of 9 Team Building Ideas you can implement with your new team this fall! 

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Topics: Coaching Tips, Planning Tips, Practice

Expert Coaching Tips: Advice from 5 NFL Cheerleading Coaches

Posted by Stephanie on May 15, 2017

 

This February, directors for NFL's prestigious cheer and dance teams got their 2018 season off to a start at the NFL Director's Conference in Philadelphia! We were able to chat with a few of our coaching friends while attending the event, and asked them if they had any advice for fellow coaches.  Here's what these experienced and talented women had to say!

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Topics: Professional Cheer - NFL, Coaching Tips, Planning Tips

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