Feet are one of the most important parts of a dancers body, so how do you take care of them when you aren't dancing? What kind of street shoes should you wear?
Obviously the best option would be nice lace up athletic sneakers that allow for a lot of overall support and stability, but who really wants to wear sneakers everywhere they go?
You don't have to! Wearing that super cute pair of heels in the back of your closet every once in awhile is fine, just don't wear them everyday.
But, Flip Flops should not be worn, they provide no support and force your toes to grip your shoe, this causes you to curl your toes (which most dancers already do in their pointe shoes). This gives you hammer toes, which you don't want...
You want a good pair of shoes that cover your heels and toes so that your foot doesn't have to work hard to keep them on. Make sure your shoes fit well and are comfortable. Mix it up! Wear sneakers somedays, Toms another, Converse one day and heels on to go out at night or for fancy occasions.
Most food and ankle specialists say, it depends on the type of foot you have. Here are some common foot issues and advice for those.
If you have Unstable Ankles: you need high top shoes, something that goes over your ankle to protect and stabilize the part of your foot that needs the most support. Hiking boots, flat or low heeled dress boots are all great options. Stay away from flimsy sneakers like converse, they don't offer any support to your ankles, even the high top ones.
If you have Bunions or other foot problems steer clear from tapered toe boxed shoes. Look for rounded or square toe boxed shoes.
If you have trouble with your Achilles tendon always choose low heel or flat shoes, wearing high heels can shorten your achilles.
Recap: Don't wear flip flops, but you can wear heels every once in awhile. Cater your footwear to the type of feet you have.
Here are some links to more information:
http://www.pointemagazine.com/issues/december-10january-2011/ask-amy
http://www.dancemagazine.com/issues/March-2008/If-The--Shoe-Fits
Thanks for reading!
Thursday, January 31, 2013
Friday, November 2, 2012
How to Buy the Perfect Pair of Ballet Shoes
It can be overwhelming to buy ballet slippers, for first time buyers and for dancers who get overwhelmed by the continuous supply of new shoes in the stores. Overtime you will find the perfect pair of ballet slippers and stick with them for your entire dancing career. Here is how to find the perfect pair:
1. Ballet slippers help dancers with their technique and protect their feet. It is important that they fit correctly. A ballet slipper is an extension of a dancers foot, it should fit like a glove, but not be too tight either. Put on a pair, and releve (lift up onto the balls of your feet), your toes should not be crammed with plenty of wiggle room. Don't buy shoes that are too big or too small. You have to play goldelocks and find the pair that fits "just right."
2. Ballet slippers typically come made from cloth or leather. Leather is usually more expensive, but lasts longer and can by dyed different colors for performances. Canvas or cloth shoes can be washed easily in the washer, and feel very different. It is widely viewed that leather shoes look more elegant. But it comes down to what your studio prefers you wear and what you are more comfortable in.
3. Ballet slippers come with different soles. There are split sole shoes and full sole shoes. There is not a big difference between the two. Split soles offer more movement for your foot and a dancer can create a better point with their foot. Full soles offer more support to the arch of the foot.
4. Ballet slippers need elastics. You can buy shoes with elastics already sewn in, or you can buy slippers that require you to sew them in yourself. The preferred option is to sew them in yourself. Since everyone's feet are shaped differently the elastic will fit better if you do it yourself. It is easy to sew in the elastics.
Don't get overwhelmed by buying ballet slippers, it will get easier with time, and always feel free to ask your dance studio for their advice!
1. Ballet slippers help dancers with their technique and protect their feet. It is important that they fit correctly. A ballet slipper is an extension of a dancers foot, it should fit like a glove, but not be too tight either. Put on a pair, and releve (lift up onto the balls of your feet), your toes should not be crammed with plenty of wiggle room. Don't buy shoes that are too big or too small. You have to play goldelocks and find the pair that fits "just right."
2. Ballet slippers typically come made from cloth or leather. Leather is usually more expensive, but lasts longer and can by dyed different colors for performances. Canvas or cloth shoes can be washed easily in the washer, and feel very different. It is widely viewed that leather shoes look more elegant. But it comes down to what your studio prefers you wear and what you are more comfortable in.
3. Ballet slippers come with different soles. There are split sole shoes and full sole shoes. There is not a big difference between the two. Split soles offer more movement for your foot and a dancer can create a better point with their foot. Full soles offer more support to the arch of the foot.
4. Ballet slippers need elastics. You can buy shoes with elastics already sewn in, or you can buy slippers that require you to sew them in yourself. The preferred option is to sew them in yourself. Since everyone's feet are shaped differently the elastic will fit better if you do it yourself. It is easy to sew in the elastics.
Don't get overwhelmed by buying ballet slippers, it will get easier with time, and always feel free to ask your dance studio for their advice!
Friday, October 5, 2012
An Apple A Day!
We've all heard the saying "an apple a day keeps the doctor away" but what does that actually mean? And what does it mean for a ballet dancer? Here is my top 10 list of reasons why all ballet dancers should eat more crunchy delicious apples!
10. The skin of apples is full of antioxidants which makes them a great immune boosting snack.
9. Apples are cheap and available year round
8. Apples are high in fiber and vitamins
7. Apples are low in calories
6. Apples are a natural mouth freshener and help whiten teeth for those stage smiles
5. Apples are a great source of vitamin B which helps give you more energy and boost your metabolism.
4. The calcium found in apples helps keep your bones strong
3. Apples move through your body quickly, making them a great snack before taking ballet class, they won't make you tired or slow moving like other high fiber foods.
2. Apples keep women's weight down, especially around your middle, so keep snacking!
1. Apples fit nicely in a dance bag! They are the perfect to-go snack!
10. The skin of apples is full of antioxidants which makes them a great immune boosting snack.
9. Apples are cheap and available year round
8. Apples are high in fiber and vitamins
7. Apples are low in calories
6. Apples are a natural mouth freshener and help whiten teeth for those stage smiles
5. Apples are a great source of vitamin B which helps give you more energy and boost your metabolism.
4. The calcium found in apples helps keep your bones strong
3. Apples move through your body quickly, making them a great snack before taking ballet class, they won't make you tired or slow moving like other high fiber foods.
2. Apples keep women's weight down, especially around your middle, so keep snacking!
1. Apples fit nicely in a dance bag! They are the perfect to-go snack!
Friday, September 16, 2011
The Ideal Dance Bag Items List
It is important to send your child to dance class with the things they'll need to make it through a long day of classes and rehearsals. I've listed out the obvious essentials that should always live in your child's dance bag, including first aid items, and extra things that a parent who doesn't dance might not think of.
Every dance bag should have the obvious:
pointe shoes, ballet slippers, character shoes
leotard (extra/backup)
tights (extra/backup)
extra hair supplies
deodorant
notepad and pen (or device to take notes on)
Pointe shoe essentials:
toe pads
band aids
blister band aids, or liquid band aids
mole skin
corn pads (silicone or felt, they work great for protecting blisters)
sewing supplies
triangular sponges for toe spaces (to take pressure off of bunions)
First Aid essentials:
trash bag hip warmer
instant cold pack
Tennis ball (to roll out sore hips and calf muscles)
Advil or Aleve for aches and pains
band aids
Extra essentials:
energy bars (Lara, Cliff, Builders, high protein low sugar)
flip camera, ipod camera, (to record or take pictures with for remembering choreography)
ipod for going over choreography or simply to relax
makeup
hand sanitizer
Does anyone carry anything else in their dance bags that I didn't list here?
Every dance bag should have the obvious:
pointe shoes, ballet slippers, character shoes
leotard (extra/backup)
tights (extra/backup)
extra hair supplies
deodorant
notepad and pen (or device to take notes on)
Pointe shoe essentials:
toe pads
band aids
blister band aids, or liquid band aids
mole skin
corn pads (silicone or felt, they work great for protecting blisters)
sewing supplies
triangular sponges for toe spaces (to take pressure off of bunions)
First Aid essentials:
trash bag hip warmer
instant cold pack
Tennis ball (to roll out sore hips and calf muscles)
Advil or Aleve for aches and pains
band aids
Extra essentials:
energy bars (Lara, Cliff, Builders, high protein low sugar)
flip camera, ipod camera, (to record or take pictures with for remembering choreography)
ipod for going over choreography or simply to relax
makeup
hand sanitizer
Does anyone carry anything else in their dance bags that I didn't list here?
Wednesday, September 14, 2011
The Perfect Ballet Bun
1. Use damp or dirty hair for best results. (Very wet hair is hard to pull back into a smooth pony tail, but fresh clean dry hair is hard to wrap to make a bun.)
2. Brush, Comb and smooth out hair. This is important! Don't skip this step!
3. Make a pony tail at the crown of your head, take your pointer fingers to the top of your ears, and drag them back and up until they meet in the middle- that's the spot. Make the pony tail tight and hair as tight to your head as you can.
4. Twist or braid the pony tail. (I find that if you have really thick hair or a lot of hair, making three braids works well.)
5. Wrap the twisted or braided pony tail around the base of the pony tail, like a snail or sea shell pattern.
6. Tuck the end of the tail under the bun.
7a. For Performances: Take a hair net (one that the color is the closest match to your hair color) and place it over your free hand while the other hand holds the bun in place. Grab the bun with your hair netted hand and pull the extra netting away fromt he bun. Twist the net once and put it over the bun again. Tuck the tail end of the net under the bun.
7b. If using a yarn bun cover: Hold the bun with one hand. With the other hand, flip the bun cover inside out, and put your hand on the inside so that you can grab the top of the bun cover with your hand. Take the cover with your hand and grab the bun through the cover. Let go of the bun with the original hand and flip the ends of the cover over the bun.
8. Secure the bun with HAIR PINS not bobby pins. Hair pins are the open ones. You need to catch the base of the bun to the head with at least 8 pins going around the base of the bun. I find it works best to put one at the top, bottom, right and left of the bun, and then in between all of those you can put as many as you need.
9. You can use clips and bobby pins to pin back bangs and whispies.
10. Spray the bun and the whispies (usually the back of the neck and by the ears are the tricky parts).
Voila you have a perfect ballet bun!
Remember it takes practice the more you do it, the faster it becomes second nature.
Extra Credit: grab the finished bun with your hand and try to move it around and or shake your head like a wild woman! If the bun moves... redo it, it will most likely fall out during turns and jumps in ballet class.
2. Brush, Comb and smooth out hair. This is important! Don't skip this step!
3. Make a pony tail at the crown of your head, take your pointer fingers to the top of your ears, and drag them back and up until they meet in the middle- that's the spot. Make the pony tail tight and hair as tight to your head as you can.
4. Twist or braid the pony tail. (I find that if you have really thick hair or a lot of hair, making three braids works well.)
5. Wrap the twisted or braided pony tail around the base of the pony tail, like a snail or sea shell pattern.
6. Tuck the end of the tail under the bun.
7a. For Performances: Take a hair net (one that the color is the closest match to your hair color) and place it over your free hand while the other hand holds the bun in place. Grab the bun with your hair netted hand and pull the extra netting away fromt he bun. Twist the net once and put it over the bun again. Tuck the tail end of the net under the bun.
7b. If using a yarn bun cover: Hold the bun with one hand. With the other hand, flip the bun cover inside out, and put your hand on the inside so that you can grab the top of the bun cover with your hand. Take the cover with your hand and grab the bun through the cover. Let go of the bun with the original hand and flip the ends of the cover over the bun.
8. Secure the bun with HAIR PINS not bobby pins. Hair pins are the open ones. You need to catch the base of the bun to the head with at least 8 pins going around the base of the bun. I find it works best to put one at the top, bottom, right and left of the bun, and then in between all of those you can put as many as you need.
9. You can use clips and bobby pins to pin back bangs and whispies.
10. Spray the bun and the whispies (usually the back of the neck and by the ears are the tricky parts).
Voila you have a perfect ballet bun!
Remember it takes practice the more you do it, the faster it becomes second nature.
Extra Credit: grab the finished bun with your hand and try to move it around and or shake your head like a wild woman! If the bun moves... redo it, it will most likely fall out during turns and jumps in ballet class.
Tuesday, August 23, 2011
Turn Out
Turn out is fundamental to ballet. If you don't know much about ballet, it is probably something you will hear over and over again, and instead of going "huh?" you can read this and know exactly what your teacher is talking about!
Turn out is the outward rotation of your hips and feet.
Ballet dancers are always working to achieve their best turnout, which in a perfect world is when your feet create a straight line when you stand in first position.
Ballet technique and movements are centered around turnout. Good turnout gives dancers more flexibility, and a better range of movement. Regular stretching, practice, hard work and time will help you improve your turn out.
Some of my favorite turn out stretches are:
1. Sit on the floor with your legs together and straight out in front of you, point your toes and rotate your hips outward reaching your pinky toes to the ground. hold for 10 seconds and repeat 10 times. OR you can find a heavy book and have a family member or friend put the book onto of your feet while you reach your pinky toes to the ground.
2. Lay on your belly with your heels together and toes apart (in first position). Keeping your legs straight, use your hip muscles to reach your heels closer and closer to the ground.
3. The Wall Stretch is one of my favorites because it stretches all kinds of muscles! Lay on your back in front of a blank wall or a stable long couch. Sit as close to the wall as you can and reach your legs out to the side (making a v shape on the wall with your legs) reach your legs as close to the ground as you can, keep them straight.
Turn out is the outward rotation of your hips and feet.
Ballet dancers are always working to achieve their best turnout, which in a perfect world is when your feet create a straight line when you stand in first position.
Ballet technique and movements are centered around turnout. Good turnout gives dancers more flexibility, and a better range of movement. Regular stretching, practice, hard work and time will help you improve your turn out.
Some of my favorite turn out stretches are:
1. Sit on the floor with your legs together and straight out in front of you, point your toes and rotate your hips outward reaching your pinky toes to the ground. hold for 10 seconds and repeat 10 times. OR you can find a heavy book and have a family member or friend put the book onto of your feet while you reach your pinky toes to the ground.
2. Lay on your belly with your heels together and toes apart (in first position). Keeping your legs straight, use your hip muscles to reach your heels closer and closer to the ground.
3. The Wall Stretch is one of my favorites because it stretches all kinds of muscles! Lay on your back in front of a blank wall or a stable long couch. Sit as close to the wall as you can and reach your legs out to the side (making a v shape on the wall with your legs) reach your legs as close to the ground as you can, keep them straight.
Tuesday, August 9, 2011
Top 10 ways to keep your ballet shoes around longer!
Top 10 ways to keep your ballet shoes around longer!
10. Buy leather ballet slippers they last much longer than cloth and satin shoes.
9. Turn your ballet slippers inside out after using them and let them air dry before storing them in your bag can help them last longer.
8. Find out if your ballet studio has a shoe recycle program (I know mine does!) Many ballet slippers can be passed down and used by other dancers. Only do this with ballet slippers NOT pointe shoes. Never hand-me-down pointe shoes!
7. Do NOT buy ballet shoes that are too big with the idea that they will grow into them. BAD idea! Ballet slippers are meant to form tightly to your foot.
6. Lossen the drawstrings!
5. Remove the drawstrings from the shoes. This will make the shoe bigger and less tight around your foot.
4. If you have leather shoes, they will stretch, gently take a wooden hanger or spoon and stretch the shoes.
3. Store your ballet shoes in your dance bag, they also sell mesh shoe bags at dance stores that help protect your shoes inside your dance bag.
2. Do NOT wear your ballet slippers as street shoes, or on cement, asphalt, or other damaging surfaces.
1. Keep them CLEAN! Canvas ballet shoes can be thrown in the washer, but let them air dry. They are good for class, but for performances leather shoes are preferred. You can spot clean leather shoes with a damp cloth.
10. Buy leather ballet slippers they last much longer than cloth and satin shoes.
9. Turn your ballet slippers inside out after using them and let them air dry before storing them in your bag can help them last longer.
8. Find out if your ballet studio has a shoe recycle program (I know mine does!) Many ballet slippers can be passed down and used by other dancers. Only do this with ballet slippers NOT pointe shoes. Never hand-me-down pointe shoes!
7. Do NOT buy ballet shoes that are too big with the idea that they will grow into them. BAD idea! Ballet slippers are meant to form tightly to your foot.
6. Lossen the drawstrings!
5. Remove the drawstrings from the shoes. This will make the shoe bigger and less tight around your foot.
4. If you have leather shoes, they will stretch, gently take a wooden hanger or spoon and stretch the shoes.
3. Store your ballet shoes in your dance bag, they also sell mesh shoe bags at dance stores that help protect your shoes inside your dance bag.
2. Do NOT wear your ballet slippers as street shoes, or on cement, asphalt, or other damaging surfaces.
1. Keep them CLEAN! Canvas ballet shoes can be thrown in the washer, but let them air dry. They are good for class, but for performances leather shoes are preferred. You can spot clean leather shoes with a damp cloth.
Thursday, July 28, 2011
Stretches to achieve the splits!
Being flexible is important to dancing and many dancers strive to achieve the splits. Doing so usually takes a lot of work and stretching everyday is crucial.
Stretch everyday! Stretching should be challenging, never painful, and fun!
I'm going to over the front splits for this post.
Start with a forward knee lunge stretch. Start by kneeling on the floor. Make sure you have cusion under your knees so that they don't hurt (a folded blanket or small pillow works great). Bring your right foot forward, making sure your entire foot in planted on the floor. Bend your right knee and check to make sure your knee doesn't go too forward, I like to create a straight line from my knee down to my ankle. Rest your back knee on the floor behind you, with the top of your foot also resting on the floor. Keep your shoulders square and one hand on each side of your leg for balance support. Lunge into the floor to feel the stretch. Hold this stretch for 20 to 30 seconds.
Now, reverse the lunge, by bending your back knee and straightening out your front leg. Keep your body weight in your back leg this time and stretch your body forward feeling the stretch to your front leg. Hold this stretch for 20 to 30 seconds as well.
You can repeat the above stretches now, or go into your splits.
From the Reverse lunge slide your front leg forward as far as you can go if you reach the ground completely, you've done it!
Don't forget to do this on each side!
Remember to keep practicing and stretch everyday, it takes time and requires patience!
Stretch everyday! Stretching should be challenging, never painful, and fun!
I'm going to over the front splits for this post.
Start with a forward knee lunge stretch. Start by kneeling on the floor. Make sure you have cusion under your knees so that they don't hurt (a folded blanket or small pillow works great). Bring your right foot forward, making sure your entire foot in planted on the floor. Bend your right knee and check to make sure your knee doesn't go too forward, I like to create a straight line from my knee down to my ankle. Rest your back knee on the floor behind you, with the top of your foot also resting on the floor. Keep your shoulders square and one hand on each side of your leg for balance support. Lunge into the floor to feel the stretch. Hold this stretch for 20 to 30 seconds.
Now, reverse the lunge, by bending your back knee and straightening out your front leg. Keep your body weight in your back leg this time and stretch your body forward feeling the stretch to your front leg. Hold this stretch for 20 to 30 seconds as well.
You can repeat the above stretches now, or go into your splits.
From the Reverse lunge slide your front leg forward as far as you can go if you reach the ground completely, you've done it!
Don't forget to do this on each side!
Remember to keep practicing and stretch everyday, it takes time and requires patience!
Friday, June 17, 2011
Ten Easy Tips to Stand like a Ballerina
1. Stand in First Position (heels together, toes apart) with straight knees.
2. Pull in the muscles of your tummy, I like to pretend like my belly button has little arms, and the little arms are reaching backwards towards my lower back.
3. Tighten the muscles of your bottom.
4. Flatten your back so that you are nice and straight.
5. Open your shoulders and press them down. Feels like someone is pulling your shoulders backwards.
6. Hold your arms open and round, like you are carrying a pizza, lifting your elbows and keeping your hands soft.
7. Keep your neck long and lift the chin as if it is resting on a table ledge.
8. Look up and out, like you are trying to peek over something, never down.
9. Breathe in through your nose and relax as you exhale.
10. Check yourself out in the mirror!
2. Pull in the muscles of your tummy, I like to pretend like my belly button has little arms, and the little arms are reaching backwards towards my lower back.
3. Tighten the muscles of your bottom.
4. Flatten your back so that you are nice and straight.
5. Open your shoulders and press them down. Feels like someone is pulling your shoulders backwards.
6. Hold your arms open and round, like you are carrying a pizza, lifting your elbows and keeping your hands soft.
7. Keep your neck long and lift the chin as if it is resting on a table ledge.
8. Look up and out, like you are trying to peek over something, never down.
9. Breathe in through your nose and relax as you exhale.
10. Check yourself out in the mirror!
Friday, June 10, 2011
The 5 basic positions of ballet
1. First Position
The heels are together, and the toes are pointing out like bunny ears. The goal is to make a straight line with your feet. DO NOT force this, it takes work and stretching for most people to achieve perfect turnout (see my other posts on feet and turnout http://brennaballetblog.blogspot.com/2011/04/bad-feet.html). To find your natural turnout, stand at the barre or a barre like place with your feet together, both heels and toes touching (this is 6th position used in modern). Rock back on your heels and let your toes fall to the sides. Drop your toes and balls of the feet to the ground where the land, is your natural turn out.
2. Second Position
Similar to first position, except there is space between the heels. Usually about the size of one foot, or your shoulder width apart.
3. Third Position
One foot is in front of the other, toes stil pointing out, but your front foot's heel touches the middle of your back foot. I like to remember to line it up with my arch or the elastic on my shoe.
4. Fourth Position
Similar to third position, except there is space between the feet. There are two versions of Fourth Position, one is open where the heels line up and there is a foot of space between the feet. The other Fourth is more common which is when your front heel is lined up with your back toes.
5. Fifth Position
Both feet are touching in 5th, this is the most difficult position of the 5. The front heel is touching the back toes. Perfect turnout would have the front toes also touching the back heel.
The heels are together, and the toes are pointing out like bunny ears. The goal is to make a straight line with your feet. DO NOT force this, it takes work and stretching for most people to achieve perfect turnout (see my other posts on feet and turnout http://brennaballetblog.blogspot.com/2011/04/bad-feet.html). To find your natural turnout, stand at the barre or a barre like place with your feet together, both heels and toes touching (this is 6th position used in modern). Rock back on your heels and let your toes fall to the sides. Drop your toes and balls of the feet to the ground where the land, is your natural turn out.
2. Second Position
Similar to first position, except there is space between the heels. Usually about the size of one foot, or your shoulder width apart.
3. Third Position
One foot is in front of the other, toes stil pointing out, but your front foot's heel touches the middle of your back foot. I like to remember to line it up with my arch or the elastic on my shoe.
4. Fourth Position
Similar to third position, except there is space between the feet. There are two versions of Fourth Position, one is open where the heels line up and there is a foot of space between the feet. The other Fourth is more common which is when your front heel is lined up with your back toes.
5. Fifth Position
Both feet are touching in 5th, this is the most difficult position of the 5. The front heel is touching the back toes. Perfect turnout would have the front toes also touching the back heel.
Thursday, June 9, 2011
What to Wear to Ballet Class
Here are the top 10 things to consider when dressing for ballet class:
10. Simple black leotard and ballet pink tights = perfection!
9. Consider how to cover up to get to and from ballet class, something that is easy to take on and off, like a simple cotton dress that can go over your head for the summer, and sweats and a jacket for winter.
8. Never wear your ballet slippers outside! Boots (rain boots and furry winter boots) for the winter are perfect and flip flops for the summer so your sweaty feet air out on the way home!
7. No need for underwear! Proper ballet tights are lined so that you do not need to wear underwear! Just make sure you wash them after each use.
6. Your Hair is more important than you'd think... putting it in a nice bun (how to make a perfect ballet bun post is coming soon!) helps you turn, but it also keeps your hair from being a distraction.
5. Tights can be tricky... if they are too small they are possibly the worst and most uncomfortable things in the world, yes parents they are stretchy, but believe me, NEVER make your child wear tights that are too small. If there is ever a question try having them do a big plie or the butterfly stretch and you will visibly see the tights move with them or against their bodies and stick out in the groin area.
4. For summer buy convertible tights so that they can allow more circulation by their feet (they tend to sweat the most).
3. For winter buy leg warmers (these usually last a long time) and a nice ballet sweater that they can wear in class. Regular jackets don't work.
2.Make sure your clothes are tight enough so that your ballet teacher can see your body alignment.
1. Be Comfortable and Keep it SIMPLE!
10. Simple black leotard and ballet pink tights = perfection!
9. Consider how to cover up to get to and from ballet class, something that is easy to take on and off, like a simple cotton dress that can go over your head for the summer, and sweats and a jacket for winter.
8. Never wear your ballet slippers outside! Boots (rain boots and furry winter boots) for the winter are perfect and flip flops for the summer so your sweaty feet air out on the way home!
7. No need for underwear! Proper ballet tights are lined so that you do not need to wear underwear! Just make sure you wash them after each use.
6. Your Hair is more important than you'd think... putting it in a nice bun (how to make a perfect ballet bun post is coming soon!) helps you turn, but it also keeps your hair from being a distraction.
5. Tights can be tricky... if they are too small they are possibly the worst and most uncomfortable things in the world, yes parents they are stretchy, but believe me, NEVER make your child wear tights that are too small. If there is ever a question try having them do a big plie or the butterfly stretch and you will visibly see the tights move with them or against their bodies and stick out in the groin area.
4. For summer buy convertible tights so that they can allow more circulation by their feet (they tend to sweat the most).
3. For winter buy leg warmers (these usually last a long time) and a nice ballet sweater that they can wear in class. Regular jackets don't work.
2.Make sure your clothes are tight enough so that your ballet teacher can see your body alignment.
1. Be Comfortable and Keep it SIMPLE!
Tuesday, April 19, 2011
Dealing with Soreness through... FOOD!
As a dancer I know and understand a life full of sore muscles. But what can we do about it? We can stretch it out, a great way to help the soreness go away faster. We can use tennis balls or convince our peers or parents to massage it out. But i researched foods that help you eat your soreness away! And honestly what dancer isn't looking for an excuse to eat?
DRINK AND EAT GINGER this helps the day after, so buy a ginger root, grate some into tea, water, or a stir fry. Or grab a ginger ale! Trader joes also sells ginger candy. . . Yum!
EAT BLUEBERRIES the antioxidant polyphenols help fight muscle tissue damage caused by exercise.
EAT SALMON the omega-3 acids will reduce inflammation, wild salmon offers the most omega-3 acids. You can also try taking an omega supplement to help as well.
Enjoy the snacking!
DRINK AND EAT GINGER this helps the day after, so buy a ginger root, grate some into tea, water, or a stir fry. Or grab a ginger ale! Trader joes also sells ginger candy. . . Yum!
EAT BLUEBERRIES the antioxidant polyphenols help fight muscle tissue damage caused by exercise.
EAT SALMON the omega-3 acids will reduce inflammation, wild salmon offers the most omega-3 acids. You can also try taking an omega supplement to help as well.
Enjoy the snacking!
Bad Feet?
Every dancer dreams of having perfect arches, but very few dancers have them and ballet dancers commonly ask "How can I make my feet better?"
Even if you have beautiful feet, it is always smart to keep working on them. Feet can always be improved. What do I mean when I say "improve your feet"? We are talking about your ankles, and insteps. Our feet and ankles have 26 bones, 33 joints in them and more then 100 muscles, ligaments and tendons. Here is a photo of food muscles. By stretching and strengthening these muscles, you create better lines and come closer to the beautiful pointed ballerina foot that you desire.
There are many ways to improve your ankles and your insteps. With correct exercises you can improve your feet, but there are limitations to it, you can't change everything about the way you are made!
The definition of bad feet: inflexible ankles, feet that can't form a straight line from shin to top of the foot when pointed.
Flat feet tend to have more freedom flexing, whereas high arched feet are better pointed.
Exercise #1
Use a TheraBand. Use it to exercise SLOWLY and controlled. Place the band at the ball of your foot, and slowly point and flex your foot. Repeat 10 times.
Exercise #2
Using your TheraBand, slowly and controlled. Place the band at the ball of your foot, and slowly pointe and flex your toes only. Repeat 10 times.
Exercise #3
Get a buddy and try pressing your feet and pointing against their hands. Repeat 10 times.
Try these exercises one to two times a day, and stay patient- they will improve over time. Give yourself a couple months before you start seeing results.
Don't cover up your bad feet with legwarmers, this only prevents your teacher from seeing your feet, which further prevents them from helping you make changes or seeing your improvements.
In the end, remember to appreciate the body you have, and work with it.
Even if you have beautiful feet, it is always smart to keep working on them. Feet can always be improved. What do I mean when I say "improve your feet"? We are talking about your ankles, and insteps. Our feet and ankles have 26 bones, 33 joints in them and more then 100 muscles, ligaments and tendons. Here is a photo of food muscles. By stretching and strengthening these muscles, you create better lines and come closer to the beautiful pointed ballerina foot that you desire.
There are many ways to improve your ankles and your insteps. With correct exercises you can improve your feet, but there are limitations to it, you can't change everything about the way you are made!
The definition of bad feet: inflexible ankles, feet that can't form a straight line from shin to top of the foot when pointed.
Flat feet tend to have more freedom flexing, whereas high arched feet are better pointed.
Exercise #1
Use a TheraBand. Use it to exercise SLOWLY and controlled. Place the band at the ball of your foot, and slowly point and flex your foot. Repeat 10 times.
Exercise #2
Using your TheraBand, slowly and controlled. Place the band at the ball of your foot, and slowly pointe and flex your toes only. Repeat 10 times.
Exercise #3
Get a buddy and try pressing your feet and pointing against their hands. Repeat 10 times.
Try these exercises one to two times a day, and stay patient- they will improve over time. Give yourself a couple months before you start seeing results.
Don't cover up your bad feet with legwarmers, this only prevents your teacher from seeing your feet, which further prevents them from helping you make changes or seeing your improvements.
In the end, remember to appreciate the body you have, and work with it.
Monday, April 11, 2011
Chocolate = A Healthy Dancer Treat
>Chocolate = A Healthy Dancer Treat
1. Dark Chocolate in small regular doses can help reduce inflammation. According to the researchers from National Cancer Institute in Milan, Italy... so eat a square of dark chocolate daily, think of it like a vitamin!
2. Chocolate increases blood flow to the brain. For a dancer that means boosted memory, quicker reaction time and a better attention span!
3. Chocolate keeps the stress hormones away!
4. Chocolate is delicious.
1. Dark Chocolate in small regular doses can help reduce inflammation. According to the researchers from National Cancer Institute in Milan, Italy... so eat a square of dark chocolate daily, think of it like a vitamin!
2. Chocolate increases blood flow to the brain. For a dancer that means boosted memory, quicker reaction time and a better attention span!
3. Chocolate keeps the stress hormones away!
4. Chocolate is delicious.
Tuesday, March 1, 2011
Pineapple Passion
DID YOU KNOW...
Pineapple is a perfect dancer food?
Pineapple contains bromelain which is an enzyme that helps ease aches and pains after long rehearsals, reduces inflammation and promotes would healing.
Plus pineapple is packed with vitamin C!
Pineapple is in season March through July, we you can also buy it canned all year.
Picking out Pineapple: don't buy one that is green or looks greenish, avoid brown or yellowish leaves,
Pineapple is a perfect dancer food?
Pineapple contains bromelain which is an enzyme that helps ease aches and pains after long rehearsals, reduces inflammation and promotes would healing.
Plus pineapple is packed with vitamin C!
Pineapple is in season March through July, we you can also buy it canned all year.
Picking out Pineapple: don't buy one that is green or looks greenish, avoid brown or yellowish leaves,
Wednesday, February 9, 2011
Audition Advice
DO's
1. DO take care of yourself! Feel good about how you look, and take the time to look amazing. Know what to wear, what shoes to bring, (never only have one pair) play the role they are asking for.
2. DO compete! Be friendly about it, but after all you are at an audition, you are there to get the part, not to let the dancer or friend beside you get it!
3. DO be prepared for anything, have some improv ideas ready!
4. There will always be someone better than you, and worse then you. Always go to auditions without expectations in mind.
5. DO LISTEN and watch the director/choreographer, pay close attention to details. It's not your vision they are looking for, it is their own. Match that!
6. DO BREATHE, BREATHE, BREATHE!
7. DO Have FUN!
DON'T's
1. DON'T hide in the back behind everyone the whole time.
2. DON'T look tired, drabby or tacky.
3. DON'T be late.
4. DON'T change the steps to show of.
5. DON'T be rude, standing out because you are rude, hogging the spot right in front of the judges will get you noticed for the wrong thing.
1. DO take care of yourself! Feel good about how you look, and take the time to look amazing. Know what to wear, what shoes to bring, (never only have one pair) play the role they are asking for.
2. DO compete! Be friendly about it, but after all you are at an audition, you are there to get the part, not to let the dancer or friend beside you get it!
3. DO be prepared for anything, have some improv ideas ready!
4. There will always be someone better than you, and worse then you. Always go to auditions without expectations in mind.
5. DO LISTEN and watch the director/choreographer, pay close attention to details. It's not your vision they are looking for, it is their own. Match that!
6. DO BREATHE, BREATHE, BREATHE!
7. DO Have FUN!
DON'T's
1. DON'T hide in the back behind everyone the whole time.
2. DON'T look tired, drabby or tacky.
3. DON'T be late.
4. DON'T change the steps to show of.
5. DON'T be rude, standing out because you are rude, hogging the spot right in front of the judges will get you noticed for the wrong thing.
Monday, January 31, 2011
Turn Out work for young children
Getting kids to keep their turnout while dancing is one of the hardest challenges I run into when teaching ballet. Here are exercises and tricks I use:
1. The Open Book Stretch: sit on the floor with legs straight out in front of you. keeping your legs together, with straight knees and a straight back, open your legs and feet so that your pinky toe reaches the floor, as if you are opening a book. You can turn the pages by just turning out one leg at a time, or both, opening and closing your ballet book.
2. The Belly Heel Stretch: lay on the floor on your belly, keeping your legs straight, bring your heels together and your toes apart. Try to push your heels into the floor until they reach the ground, without straining your hips or back. Keep your bottom flat, don't let it lift off of the floor. (This is a great stretch to do in bed before falling asleep at night).
3. For simple ballet walks, stick a sticker on the inside of your students heels, and have them focus on keeping their stickers visible during ballet walks.
1. The Open Book Stretch: sit on the floor with legs straight out in front of you. keeping your legs together, with straight knees and a straight back, open your legs and feet so that your pinky toe reaches the floor, as if you are opening a book. You can turn the pages by just turning out one leg at a time, or both, opening and closing your ballet book.
2. The Belly Heel Stretch: lay on the floor on your belly, keeping your legs straight, bring your heels together and your toes apart. Try to push your heels into the floor until they reach the ground, without straining your hips or back. Keep your bottom flat, don't let it lift off of the floor. (This is a great stretch to do in bed before falling asleep at night).
3. For simple ballet walks, stick a sticker on the inside of your students heels, and have them focus on keeping their stickers visible during ballet walks.
Monday, April 5, 2010
Introduction
I will be posting ideas, tips and anything that comes to me that is related to ballet and dance.
I currently teach ballet to children and adults and love it. I thought my students could use a resource for tips and tricks regarding ballet. Ballet is hard work! But, can also be very rewarding and fun.
Teaching ballet is very close to my heart, it means the world to me and I love seeing how my students grow each week! It makes my life complete and full of smiles and sunshine!
I hope this blog is successful and that many people enjoy it!
I currently teach ballet to children and adults and love it. I thought my students could use a resource for tips and tricks regarding ballet. Ballet is hard work! But, can also be very rewarding and fun.
Teaching ballet is very close to my heart, it means the world to me and I love seeing how my students grow each week! It makes my life complete and full of smiles and sunshine!
I hope this blog is successful and that many people enjoy it!
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