Create a Custom Warm-Up. It will save you.
Teachers will typically warm you up for their class. Focusing and prioritizing the steps and qualities of movement that their class requires. They are not prioritizing the things that you, as an individual, need for a warm-up. This is no fault of the teacher - in fact, this is exactly what their job requires.
Your job, however, is to prioritize what your body needs BEFORE class. Every BODY is different and it's impossible for your teacher to cater to everyone's individual needs. Take 5 or 10 mins before your class starts to do what your body needs.
Following the guidelines below, will help prevent injuries (old and new) and will give you a step ahead when you enter the studio.
Let's get started.
Get your heart rate UP!
So often I see dancers come into the studio to warm up and *plop* to the ground and start stretching. *gasp* Your muscles are so not ready for this. Get your butt up and get your body moving for at least a couple of minutes. Get your heart rate up.You could: walk, run, prance, bounce, jump, or use controlled elongated movement.
Engage your center.
Wake up your core - your 360-degree support system. Those inner abdominals can be tricky to engage in. Focus. Breathe and make sure your center is working for you. You could: lay on your back for toe/heel drops (very small movement), dynamic breathing exercises, then maybe plank.
Note your previous injuries (even if they were a million years ago.)
Personally, I’ve had different injuries due to tight hamstrings and calves. So I make sure I give some extra love and attention to these areas. Dynamic stretches usually work for me but the best thing you could do is refer back to your physiotherapists’ exercise or stretch recommendations.
Consider the class or rehearsal you are about to participate in.
If the class you’re about to take will have a lot of high kicks or jumps. You will want to stretch your hamstrings and hip flexors. However, this is not the time for flexibility training because you still want to have some power behind your muscles during class. Overstretching can weaken the muscles and make your jumps and kicks have less *pow*! I recommend flexibility training after your class or on another day.If the class you’re about to take has a lot of floor work and or fluid movement, get onto the floor practice some release exercises (X & O’s, leg swings, leg drops, arm circles) get your back warmed up for rolls and try to warm up using that fluid quality.
Review in slow motion but exaggerated .
A great way to prepare your body for your class or rehearsal is to review the choreography or teachers' material in a super slow exaggerated way. Making sure you remember details about their movement or the corrections they have previously given you and find ways for your body to get there.
Think of your breath.
Throughout the warm-up Breathe! Breath is so powerful to your movement and can help add dynamics and prevent injury. As you warm up breath. You need it.
Pump-up the Jams.
Create a warm-up playlist to keep you on track and motivated to complete your warm-up. Bring your earbuds and find a space in the studio where you can get in the zone or blast the music in your house before you hop in the car. To Book a Build your own Customized Workshop for your studio, email info@maddoxdance.com for quotes and more information.
