In a recent guest post Diana Harris discusses the physiological response to warming up the body. Today’s post delves into the how: How do I create an effective warmup (that doesn’t take up too much time)? And responds to the question that many are thinking – Yes, but does it really HELP my dancing?
Yes! As a dancer you will find that you are more aware of your body beginning from the first plie, rather than halfway through class. While blood is circulated and warmth is brought to you muscles, your neurotransmitters also become more efficient at sending and receiving messages via the warmup – so they are ready to respond more quickly. The result? Quicker muscular response = decreased chance of injury AND increased progress!
[Adult students – this applies to you too! Taking the time to arrive to class a bit early and do a brief warm up will not only encourage a quicker muscular response, it will also help you to focus your energy in class.]
The good news is that the process of warming up does not have to be complicated, nor lengthy. Teachers can invest a bit of time in ‘setting’ a warmup – and then keep that warm up for a few weeks. Keep it fresh by changing one element every once in a while, but the goal is to keep it simple and easy to remember (so that your students can then do it on their own, without specific instruction).
A sample warmup 8yrs and up:
[Music – ideally starting at a walking pace and speeding up gradually as the pace of the movement increases.]
- Begin walking in the space at a moderate pace.
- Quicken the pace and encourage students to use their arms more aggressively (exaggerate the natural swing of the arms).
- Progress to high marches – activating the quadriceps and abdominals by lifting the legs in a high-stepping march. Continue the exaggerated swing of the arms.
- Progress to a skip – still traveling freely in the space. Add cues to change direction.
- Alternate steps 3 and 4 – two to four times. Increasing the length of time and encouraging students to ‘skip higher’ each time.
- Slow it down to the high march – encourage a focus on breathing.
- Slow it down to a brisk walking pace and bring the students into a circle in the middle of the room.
- Taking a cue from the Asanas used in Yoga – standing in parallel, bring the arms overhead as you inhale. On the exhale open the arms through second position of the arms and bend forward to the floor, keeping the knees slightly bent.
- #8 can be repeated, and/or move into a lunge (for teens) stepping one foot back into a lunge position (ensure that the front knee remains at a 90 degree angle with the knee directly over the ankle). Repeat on the opposing side.
- Finish with students returning to standing with an energized inhalation and exhalation.
- Note: If you use turned out positions in your class you can incorporate a more relaxed plie in step 10 beginning in a wide 2nd position of the feet and moving to 1st position. This will help students to access alignment with external rotation before diving into classwork in turned out positions.
- Circles, patterns and pathways: This warmup can be done in a circle or moving freely in ‘personal’ space.
- Here skipping is the aerobic movement – who doesn’t love skipping? It brings a smile to the face of the even the shyest students! Yes, older students find it a bit silly to skip — but the silly factor gets them smiling and laughing. Class begins with a giggle and a more positive perspective. That said, any aerobic movement could be incorporated into this warmup example.
Author: Jacqui Davidson
Now it is your turn! What tools do you use to warm your dancers (or yourself) before class or performance?