Great FREE Webinar for Dancers!

Photo by Brian MenginiDancers, don’t miss an opportunity like this one. Boston Ballet’s lovely Shelby Elsbree joins dedicated Health Coach Jessica Spinner from The Whole Dancer for a pre-Nutcracker gear-up for professional dancers and serious students.

This online seminar will take place November 19, 2015, at 5pm PST / 7pm CST / 8pm EST – but even if you can’t make it, you’ll still get a copy of the webinar if you sign up!

Learn about mitigating seasonal colds, improving self-care, creating dance/life balance and ensuring you have the right fuel intake for your demanding schedule. Join live or watch it later at your convenience, just don’t miss it!

Dear CBT: Help Me With My Turns!

Dear CBT,

I need help turning. My pirouettes are a fail. I can never get the right amount of force and my leg to passé fast enough or my arms in tight enough. Don’t get me started about pirouettes (or any turn for that matter) on pionte. I’m at my wits end! Help!!!

Don’t fret! Quarter and half turns from fifth and fourth are a great exercise for this. Focus on opening your eyes all the way and truly focusing the eyes on an spot or item when you are quickly spotting. See this fabulous instructional video from guru Finis Jung for visual help on that: http://www.youtube.com/watch?v=_ahTicm9n2s. Then work on coordinating the leg and arms to meet the speed and precision of that spotting style. Also, check out my post on pirouettes from winter before last, as true today as it was then.

Remember that quality in a quarter or half turn will become quality in a single and so forth. You have to start small and work your way up, so be patient. Getting ahead of yourself in revolution numbers will not pay off if the turn is not good quality from start through finish. Now go have fun improving your turns!

Prepping for Summer Partnering

Partnering in ballet is one of the most exciting classes for many students – but it can be a little intimidating for sure. Students in local schools often find that their partnering opportunities are limited to conventions, rehearsals for specific shows and summer programs. For students seriously interested in ballet who do not have much access to partnering during the year, I encourage attendance at an SI where it’s offered three times per week or daily. (Some otherwise good programs offer it only once or twice a week – or not at all.) When its time to actually take the classes though, the initial excitement may morph into anxiety. What will pas de deux work be like? What if I mess up or can’t do what is asked? What if I don’t like my partner or he doesn’t like me? What if I do like him?

I promise you that you’re not the only one who feels this way. At many SIs, the majority of female dancers you are with will not have much partnering experience. And trust me, the guys are nervous too – they feel a lot of pressure to “be there” for the girls, and the less experienced ones may be very intimidated by those high expectations. Not to mention that they too have worries about getting steps right and getting along with their partners. Everyone is feeling pressure and nerves, but good pas teachers will do a few things to ease the tension for both sides.

First off, the pairing up will start the class. As you get more advanced, teachers may ask students to pair up on their own, but in the beginning and intermediate levels, the accepted practice is to line up the men and women separately by height and set pairs that match in stature. Some men may be asked to take more than one partner and execute each combination once for each girl. Partnerships might be set for the day, the week or the whole summer program.

In order to get the students comfortable with each other and to ease the tension, the teacher will usually start off with some very basic and often fun trust exercises. (This may be the case even with more advanced classes who are working with new partners.) These should also help both the women and the men feel comfortable with where the guy’s hands will be on the girl’s torso and extremeties. This is often done in a humorous, fun way, and you’ll have an opportunity to get to know each other better, experiment with the exercises and laugh-away some of that initial awkwardness.

From there, exercises will progress slowly with some basic hand-held walks and supported bourees. You might feel like these exercises are not what you came for, but as they say: you have to walk before you can run -or be spun and lifted! So don’t be dissappointed if you aren’t whirled around above the guys head in the first 15 minutes. Trust me that you will greatly benefit from mastering these nuanced exercises. And I think you’ll find that holding an audience rapt while gracefully walking across the stage and maintaining a connection with your partner is much harder than it looks.

Combinations will gradually add difficulty, with supported bourrees becoming preparations for supported pirouettes. Walking hand in hand across the floor may evolve into walking into a supported pique arabesque, which may in turn become a supported promenade. Jumps will start with basic entrechats in place and develop into well-coordinated lifts with running preparations. Before you know it, you will be pulling off multiple pirouettes, finger turns and a variety of fun, basic lifts. All in a day’s work for a dancer, right? By the end of the summer, you may be able to try your hand at some more intricate combinations and harder lifts or perhaps a small piece of classical grand pas choreography.

Dance Spirit recently published an excellent article with a collection of the best tips for partnering newbies from established principal dancers. I am loving this article because it gets down to the nitty-gritty of exactly what it’s like to deal with real-life partnering complications like accidentally hitting your partner and the difficulty of attempting to act as if you’re in love with a guy you barely know! Even many advanced students could stand to learn something from reading it; I remember a lot of women in my advanced classes who just loved to wear those tie-skirts with the ribbons out – not a good idea. So check it out for more details on what partnering class are really like and lots of do’s and don’t’s so you can be totally prepared, calm and collected when you get paired with that cute guy from Iowa for the summer!

BalletScoop Visits Dance Advantage for a Guest Article!

If you aren’t familiar with Dance Advantage, you are in for a treat today. I just contributed a teacher’s article to DA about my favorite ballet movies – I hope you’ll check it out!

Nichelle Strzepek makes sure to keep great dance articles coming at Dance Advantage. There’s something for everyone – teachers, choreographers, students and professionals. Click around while you’re there and you’ll find technique tips, dance history, dance news, dance games and way more for students. I always keep a link to this great site on my blogroll for you guys. Enjoy!

Dear CBT: How to Fix Popping Hips?

Dear CBT,

I used to dance. When I was about thirteen I got less serious, and I quit at fourteen. I am sixteen now and getting back into ballet, and an old problem I had is still around and annoying me.

When I extend my leg to the front, there is a point at which my hip will pop. It is not a subtle pop, but one that can make my leg shake and jar me out of alignment slightly for a split second. It’s not violent, but it isn’t gentle. (It doesn’t hurt, it just feels like stuff is getting rearranged. The pop is mostly felt from underneath but isn’t quite in the butt.)

I don’t remember having this problem when I was young and my hips were narrow, so I somewhat suspect that this has to do with the different angle after my hips widened, if that makes any difference. I don’t know if I should be stretching, strengthening, or both, or how to get at the muscles most effectively.

All I do now is sit on the floor with “butterfly legs,” lean forward with a straight back, and slowly straighten my knees while trying to delay the pop as long as I can. The right leg always goes first. I can get it to about half a demi plié’s worth of bend with effort, but just beyond that there is a pop.

What should I be doing to minimize this problem? It’s distracting and uncomfortable, and I feel like it inhibits extension that my flexibility would otherwise allow.

Thanks for your time. 🙂

– Snap, Crackle, Pop

Dear Snap,

I answered this question a while back in email, but I am posting a modified response now due to a recent increase in very similar questions. Hip popping is all too common in dancers. It is usually related to technique problems and overcompensation for a technical weakness through improper placement or alignment. Most of the cases I’ve seen have been tendon rolling over bone. Untreated, it can go from painless annoyance to painful, inflammed hindrance.

The most common diagnosis for this issue is “snapping hip syndrome”, which usually refers to popping on the outside of the leg when the iliotibial (IT) band snaps over the greater trochanter. Massaging the length of the IT band with a foam roller, careful stretching and (if needed) physical therapy can usually correct this problem. I personally battle with this issue, though it goes away when I care for it how I am supposed to!

Hips are complex systems, and sometimes snapping occurs at the front or, as in this case, behind the hip. Again massage and careful stretching can assist by releasing nerve and myofacial tension, though CAUTION must be taken not to massage the direct front portion of the hip without professional assistance, as this area can be very delicate and may be seriously harmed with improper pressure!

Clicking underneath or at the back of the hip to me indicates a possibly more serious issue, as this would imply development of a disability deeper within the hip socket, not around the outside of it. Forcing turnout could cause this sort of issue. In order to better understand these and other variations of hip popping, please read through these articles:

http://dancers.invisionzone.com/index.php?showtopic=22506.

http://www.theballetblog.com/q-a-a/newsletters/117-is-it-normal-for-a-dancers-body-to-crack-and-pop.html

http://blog.thebodyseries.com/uncategorized/16-dancing-smart-newsletter-62008

http://blog.thebodyseries.com/hips-knees/3-dancing-smart-newsletter-122807

http://blog.thebodyseries.com/uncategorized/462-snapping-at-hip

http://blog.thebodyseries.com/hips-knees/379-hip-pops-sounds-of-trouble

http://blog.thebodyseries.com/hips-knees/14-14

I recommend that you also have this page of anatomy handy in order to better understand the info:

http://students.clinicalbodyworkers.com/students/frame_page/muscle_chapter_3_hips.htm

Bottom line, I definitely recommend that you get a professional medical opinion on this from someone that has dealt with dancers before so they can determine exactly what movements are contributing and what technique problems you have that are encouraging the problem. Also, make your teacher fully aware of the issue. S/he should be able to work with you and your doctor to spot alignment and technique issues that may be contributing and help determine whether there is some greater anatomical problem.

Above all, listen to your body. These clicks and pops are direct feedback that your body is being harmed. Please don’t wait until your are in pain to figure out how to stop a damaging progression.

Dear CBT: Too Late for Pointe?

Dear CBT,

I’m 21 and studied ballet from the age of 4 until 13. However I gave up and returned at 19 but had to stop due to lack of funds! I have my Bloch pre-pointe shoes and my flat ballet shoes which I do practice on, and I’d never buy pointes without a teacher’s instruction.

I’m looking to getting into training soon again, but do you think its too late to work for pointe?

– Ballerina Interrupted

Dear Ballerina,

Good for you for returning to your passion despite setbacks! First, I just want you to know that pointework is certainly not the be-all end-all of dance or even ballet. Ballet can be beautiful, striking and extraordinary without pointe shoes. I’m pointing this out because, not knowing your health nor seeing your feet, I cannot guarantee that you are eligible, but I will give you the parameters so that you can get going in the right direction.

Provided that a dancer is physician-approved for exercise, the only age-related barriers would really be related to bone strength – too young could mean the bones have not sufficiently ossified, and too old could mean they had reached a point of brittleness. There are other possible roadblocks to your success – genetic predisposition to ingrown toenails, limited flexibility in the tendons and ligaments to make an arch sufficient to get over the box of a pointe shoe and other such issues that are best assessed by a well-qualified teacher and your physician in-person.

Provided that you have no such limitations, the most important thing is for your pointe preparation is to get a quality teacher, preferably someone who has taught adults long enough to understand limitations that they run into and how to relay information in a way that makes sense to them. A good teacher for any age group will enforce a minimum of two ballet technique classes per week leading up and for at least the first year of pointe. You should expect at least two years of re-training to prepare, possible more. If you get there in less time, consider it lagniappe.

If you’ll go to my website homepage, look on the black menu bar and click Pointe Shoes. Read those articles. Then check out the Adult Beginner Pointe link on my blogroll to read about one adult ballet students foray into her first year of pointe. Finally, create an account at BalletTalk for Dancers, where you will find message boards moderated for professional dancers with forums for adult student technique issues and adult student support. Search those two forums for “pointe” – there are some great threads there. I think you’ll find these resources inspirational and substantively helpful for understanding what to expect as a potential adult pointe student. Let me know if you have any more questions after checking them out!

Pirouette Perfection with 24 Tips & a Vertiginous Video!

Pirouette help just in time for audition season! You might have noticed that I added a blogroll a few weeks back so you could have access to even more dance articles and resources. (It’s on the side of every page.) I add good new blogs as I find them, but my latest fave is Dance Advantage, which you will recognize from my below post on their Top Dance Blogs competition.

Dance Advantage takes a fun approach to dance student topics like technique, dance programs, performance/competition preparation, dance history, and even professional companies. You’ll love their technique section, which has neat, bullet-pointed summaries of basic and classic technical tips. Their 9 perfect pirouette improvement tips and 15 fantastic turn corrections are sure to help you to understand and stay focused on proper movement quality in a basic pirouette. You have probably heard these tips often from your dance teacher, but it’s great to have a quick reference in print!

Need pirouette inspiration and some more help? I found an excellent video for you from Anaheim Ballet which highlights my absolute favorite theories for achieving your balance point and, thereby, accomplish gorgeous turns:

Supercharge Your Pointework!

The American Orthopaedic Foot & Ankle Society agrees: pointework is a serious undertaking. They endorse several tried-and-true dancer exercises that you will find enormously impactful for your oh-so-important foot and ankle training to enhance stabilization, strength and articulation. Add these simple, technique-cleansing routines to your regimen today (You’ll thank me later!):

Doming Exercise

The dancer sits on a chair with knees bent to 90 degrees and feet flat on floor. The dancer then tries to make an arch under the metatarsal heads while keeping the toes flat and long, not allowing any curling of toes. Hold for count of ten, repeat 5 times with each foot. This helps strengthen the intrinsic muscles (the small muscles between the metatarsal bones.

Marble Exercise

Place 20 marbles on the floor. Pick them up one at a time by curling the toes around them. Move each marble to a jar and when dropping in the jar, spread the toes apart as widely as possible. Repeat with other foot.

Alphabet Exercise

Write A to Z with each foot, using the foot and ankle and not the leg to draw the letters. This is a good overall ankle strengthening exercise.

Theraband (Sport Cord) Exercise

Dancers should move their ankle in 4 directions against the theraband. Flex (dorsiflexion), pointe (plantarflexion), sickle (inversion) and wing (eversion). Dancers should first point their foot followed by trying to turn the foot in (“sickle”) against the resistance of the theraband. A dancer should be able to see the tendon just behind the inside of their ankle working. This tendon is the tibialis posterior which is crucial for rising up on the toes.

Releves

The dancer should do calf raises with their feet in a parallel position, otherwise known as a releve. After barre work, it is good to do 24 single leg releves in parallel on each leg. This will help strengthen the Achilles tendon and calves.

We All Start Somewhere

Hello dancers! The Fall/Winter semester is already about half over. Now is a great time to check in on yourself and your training. What’s working for you? Are you making progress in the areas that you need to?

When this season started, I challenged you to be strategic about your new training year. That entailed setting specific goals and putting together a plan of attack for each. Mid-semester is the perfect time to review your progress and re-assess your plan.

What were your goals when the semester began? Have you been able to focus on them while you train, or did you forget about them and just “get through” your classes? Have you been consistent with any special exercises or stretches you needed to do outside of class? Be honest. And remember, New Year’s isn’t the only time to make resolutions! If you’ve been slackin’, resolve now to get refocus your efforts and rededicate yourself to your goals for this year.

Don’t forget that your teachers are there to help you, too. If you aren’t sure how you’re doing, talk to your teacher about your progress. Above all, stay focused and keep your eye on the ball. Watch dance movies that inspire or motivate you to enjoy your training. If you’re lucky enough to have good performances taking place in your city, try to make it to a live professional show. While you’re watching the pros, remember that they were once students too, trying to apply corrections and become the real artists that they now are. Just like you one day could be.

I’m just a dancer, not a miracle worker!

First position, arm in second. Core engaged, neutral pelvis. Long neck, shoulders down. Elbow below shoulder, inside of elbow faces front. Wrist below elbow, inside of hand faces front. Fingers slightly curved, thumb tucked in. Chest open, rib cage closed. Rotate the legs from the hip socket. No rolling in. Energy through your limbs, but don’t grip. Now breathe, smile, look effortless and … grand plié!

Does it feel sometimes like there are too many things to think about in ballet at one time, even in the simplest of steps? That’s because there are! The corrections I just listed would be impossible for a beginner to keep in mind all at the same time. So how can you master a step when there are so many corrections to deal with?

The answer is: Don’t think about them! More specifically, your mission is to get corrections so ingrained in your muscle memory that you can “forget” about them and focus on other, new corrections. What’s the secret to that? Like the tortoise and the hare – slow and steady wins the race.

Your teacher is responsible for providing only as many corrections at a time as you can properly process and apply. Then, like a careful gardener, she must patiently remind you and even reteach the info in different ways. You must keep focused and stay dedicated. Finally, it “clicks” and muscle memory has made it a habit. Tada!

You are certainly capable of handling a multiple new corrections at one time, but there is also a limit. Your teacher might focus particularly on one part of the body for a few weeks or on a certain movement quality. As you become familiar with a correction, she may only need to say one or two words before you instantly know what adjustment to make. This means the brain is learning! She might then introduce you to a brand new correction or two, though it could take some months before the prior step or correction is really solidly learned. Even after a correction is solidly learned, occasional reminders may be necessary. Be patient with yourself if you notice this, particularly if you are having to “retrain” aspects of your technique.

Your teacher is responsible for providing you with corrections that are challenging but also achievable – A good teacher won’t ask you to do anything you are not capable of but won’t push you beyond your limit either. Keep focused, don’t be afraid of new information, and be patient if you are hearing the same corrections for a while.

You’ll be surprised what you can achieve with diligence and patience. Don’t forget that a dancer’s education is never truly complete – we are all always striving for improvement.

Dear CBT: Tendu Translation

Dear ClassicalBalletTeacher,

What does battement tendu mean?

– Anonymous Dance Student

Dear Dancer:

The literal translation is “beat stretch”. This describes the outstretched extension of the leg from the body with the toes á terre (on the ground) and in time with music. Battement tendu is an superb exercise for the body when done correctly.

Battement, or beat/beaten, is the word that precedes most ballet steps involving an extension of one leg while standing (as opposed to jumping). Examples are battement jeté, battement enveloppé and battement fondu. If you are interested in the translations and definitions of ballet technique terminology, you will really enjoy grabbing a copy of Gail Grant’s Dictionary of Classical Ballet. Happy Dancing!

The Barre is Your Friend!

Ah, the ubiquitious ballet barre. But is it really needed for developing good technique? Why don’t other forms of dance use a barre? Where on earth did it come from?

As you know from this site, ballet originated from court dances that look almost nothing like the ballet technique of today. And as that dancing evolved, steps got more difficult and more balance was required for them. Eventually, dance teachers had their students hold on to the backs of chairs while learning the tough steps, and so the ballet barre was born. It’s hard to imagine ballet without it now – imagine beginner pointe in the center! Continue reading

Technical Tricks of the Trade: Advice from an Amateur (via You Dance Funny, So Does Me)

How about some technical tricks and tips today, kiddos? Here is an excellent (and funny) article with a by a male dancer and amateur dance historian with a concise list of some of the best quick technique tips!

You’d be surprised what you can learn from a set of new eyes, even when they may not be the most experienced.  The fact that people read this blog has given me an inflated sense of ego, and I feel impudent enough to offer some advice when it comes to taking class.  I believe that our flaws shape our perceptions, and as someone with bad feet, bad turnout and no natural flexibility, I’m always looking at how people use such things.  One of the teac … Read More

via You Dance Funny, So Does Me

Pretty Pointe Shoes, We Hardly Knew Ye!

Peachy pink satin pointe shoes … so beautiful! But they don’t stay that way for long do they? No, after a few hours worth of barre, your pointe shoes will be broken-in and start showing small signs of wear. That perfect amount of break-in only last so long before they start getting too soft and worn down.

If you are taking multiple pointe classes a week, your shoes could even be all used up in a week or even less! If you are still early in your pointe training, your shoes will last much longer – you may even grow out of them before they have a chance to get totally “dead” – but it’s still important to know how to look for signs of too much wear.

The reason that pointe shoes are unfit for wear at a cetain point is that they stop supporting the foot. That will put unnecessary strain and stress on the joints, muscles and connective tissues of your feet. Your pointe shoes are unfit for wear when they offer only minimal resistance in roll-through releve, when they stop supporting the arch and certainly when they allow the metatarsal to pop out of the throat of the shoe.

Some dancers prefer to keep their dead shoes for demi-pointe use during non-pointe ballet classes. This can help a dancer continue to become comfortable in a pointe shoes. Personally, I prefer a real soft shoe for ballet technique classes, but some might find the dead pointe shoes useful for training. Plus, they don’t have to buy soft shoes anymore.

Before storing your “dead” pointe shoes or giving them away as gifts, take some time to analyze how they broke-in. Did the shank break or break-down much more quickly than the box? You may need a stronger shank or possibly a higher vamp. Did the box break down before you got the shank broken-in? You might need a softer shank or even a lower vamp. Take note of how the features of the shoe worked for you throughout your working in them. Make a list of good and bad things you noticed about the break-in and bring it and the shoe’s brand and style name with you when you go for your next fitting. This information is invaluable in deciding whether you should move to a different brand or style or if you are having technique issues that need to be straightened out. Ask your teacher for help if you’re not sure how to make these observations.

Pointe shoes are expensive and breaking in new ones can be no fun, but your health and safety are paramount! Learn to recognize when your pointe shoes are beyond safe use and when it’s time to get re-fitted and buy new ones.

Ballet = Mad Skillz Versatility!

It’s true! Dancers who begin their study with solid training in ballet are preparing themselves for maximum versatility for other dance genres. And here is an article on this very topic.

In my opinion though, it is important that other forms of dance like modern, hip-hop and tap be introduced soon after an intermediate level of ballet is reached by the student. We can’t all be Alex Wong! – Most dancers have to learn how to use their ballet training to explore new ways of moving in space. But like the article says, it rarely if ever can work the other way around.