Category Archives: Technique Tips
Ballet Strength Pointe Magazine debut
It has taken me a while to share this article with you and I finally got a chance to scan it to my computer today. I reformatted the look of the article a bit to make it easier to read. (there was a dreadful photo right in the middle of the page that I got rid of 
and added one of myself, of course) Although I was inaccurately quoted on several occasions, I still feel that it is a huge accomplishment for myself and Ballet Strength to be part of the elite few who have had the opportunity to share their wisdom in Pointe and am extremely thankful for the opportunity.
If you are interested in having your questions answered by me on my blog or by video blog, send your questions to nikol@balletaudition.com. I look forward to helping you!
Common Ballet Injuries – Prevention Tips
When it comes to ballet there aren’t a whole lot of dancers out there who can honestly say that they have never had an injury. Whether it’s an injury as major or career ending as an Achilles tendon rupture or an injury as minor as a shin splint, it is imperative that the root of the problem be discovered.
Luckily today there are preventative measures being taken by ballet companies and schools lead by younger artistic staffs to keep dancers fine tuned. In the past there were ballet teachers and company artistic directors who were not educated on injury prevention for dancers, thus indirectly encouraging dancers to continue through injuries shortening the life of their career.
Common injuries for dancing include (but are not limited to);
Achilles Tendonitis
Ankle Sprains
Patellar Tendonitis
Piriformis Syndrome
Lower back pain
Rotator Cuff
Broken Toes/Feet
Check out a complete list on the Harkness Center for Dance Injuries website. It’s very helpful.
Of course there are ways to prevent some of these injuries through core conditioning, pilates, strength training, and ballet cross training. Most ballet companies have on site physical therapists who work with dancers daily aches and pains and can prescribe a correct physical therapy routine. There is also the Ballet Strength DVD which has a library of exercises that you can do to prevent injury and improve strength.
As dancers today, there is no excuse to allow the body to be plagued by injury and pain. With all of the helpful resources available dancers are extending their careers well into their 30′s. Don’t wait to address your injury prone areas…you don’t want to wait until it’s too late!
Ballet Strength DVD Secrets
I am pleased to announce the launch of my new Ballet Strength DVD. I have been working hard over the past few months to carefully choose and design exercises that will help dancers improve their jumps, turns, core stability, and most importantly help with injury prevention.
You can learn more and get your very own copy by clicking here >> I want a copy of the Ballet Strength DVD
Here is a video preview of some of what the Ballet Strength DVD has to offer!
Ballet Strength – How to Improve Turnout
Watch a sneak peek of my new Ballet Strength DVD coming out with this exercise designed to improve turn-out.
Ballet Strength Stretching Secrets
These stretches are best done after class.
If you are like the majority of dancers, your daily routine begins by showing up 30 minutes or so before ballet class starts to warm-up. The keyword here is “warm-up.” What most of you end up doing is stretching as a warm-up which may be causing more harm than good. Read on to find out the proven reasons why you should not be stretching before class.
If you are stretching in an effort to increase or enhance performance prior to ballet class or the big show, you are really doing yourself a great disservice. Static stretching results in a decrease in performance while dynamic stretching results in an increase in performance (*see reference 1 below).
Some of us don’t really know why we stretch before class…we just do it because we saw someone else doing it. I don’t know about you, but I never had a ballet instructor suggest stretching before class. They did however suggest warming-up. There is a big difference.
Your pre ballet class ritual should consist of a dynamic warm-up done in an effort to specifically turn-on and activate muscles through heightened neurological communication between the brain and muscle motor units. Stretching will not achieve this. Stretching should be done in an effort to recover and restore fatigued muscles after ballet class or performance. The goal of post class/ performance stretching would be to restore range of motion and/or to release tight muscle fibers to provide efficient blood flow which brings essential nutrients into the muscle to repair, restore, and recover.
A great dynamic warm-up for example would consist of high knee lifts (think marching in place), torso twists, arm circles, and believe it or not a jog around the ballet classroom to elevate the heart-rate and get the blood moving. How many of you have seen girls jogging around the room in auditions to warm-up and laughed at them for doing so? (now the joke is on you!)
If you are looking to maximize those splits or extension, work on your deep stretching after class from now on. Also, be sure to give a dynamic warm-up a try before class this week and notice the difference in the way your muscles feel during class. I’m looking forward to hearing your throughts and experiences with this!
Committed to Your Dancing,
Nikol Klein
www.balletstrength.com
www.balletaudition.com
*Resources:[1] L. Parsons, N. Maxwell, C.Elniff, M. Jacka, and N. Heerschee Static vs. Dynamic Stretching on Vertical Jump and Standing Long Jump (2006), Greg Romero Coaching (2011)
Ballet Strength Perfects Pirouettes
It’s no secret that between running my successful San Diego personal training business, answering your ballet strength questions, and writing/ filming new material for dancers that I don’t get a whole lot of time to go to a studio to take ballet class. This is why I have a ballet barre and marley floor at home. I can give myself class in between clients.
Yesterday I decided to try some pirouettes after having quite a bit of time off from dancing on pointe. On my second attempt I did a quadruple…
Sorry I didn’t finish in fifth position. 
Nutcracker Ballet Partnerning Advice
Question: Hi Nikol! Love your facebook page and hoping to purchase your ebooks soon. I had a question regarding some acting difficulties in Nutcracker. I am Clara and my directors really want a strong “connection” between her and the nephew/nutcracker prince. There are times where I have to really look at him with “affection” and mean it! Its hard! Do you have any advice for connecting with your partner? Thanks! ~ Colleen
Partnering isn't one sided. It takes two!
Answer: Hello Colleen. First off, I would like to say congratulations to you on landing the part of Clara in The Nutcracker. As a young dancer, performing the role of Clara was one of those times that I remember the most vividly and had the most fun dancing on stage. Now we all know the story of The Nutcracker, but I want you to find the book (if you don’t already have it) and really read the story. While you are reading the story, I want you to take careful note of the emotions that Clara is feeling. She is delighted by the gift that Drosselmeyer gives her, overwhelmed at this magical land that she didn’t know existed, enchanted by the prince who so bravely battled the Mouse King, etc. Write down a list of these different emotions. Now, think of the different instances in the ballet where you have to convey these emotions through choreography.
If you can immerse yourself completely in the role of Clara and focus on the story you are trying to convey, you shouldn’t have any awkward moments with the Prince. What I used to do is imagine the Prince to be a boy that I had a crush on. I know it sounds silly, but it works. So whether it’s Justin Bieber or Taylor Lautner, pretend like the “Prince” standing in front of you is him and feel what an honor it is to be led through the Kingdom of the Sweets by such a “superstar.” (Just don’t tell the prince that you are doing this! lol)
The other thing that can make you feel more comfortable around your partner is getting to know him a little better. If you two can become friends and have an awesome open communication that will also transfer well on stage.
Most of all, don’t be shy. Just as you should feel honored to be dancing with the Nutcracker Prince, you should feel even more honored to have been chosen to dance the role of Clara! Cherish the next two months in your “reign” as Clara and most importantly, have fun! Oh, and don’t forget to email me (nikol@balletaudition.com) to let me know how it goes!
Committed to Your Dancing,
Nikol Klein
www.balletaudition.com
www.balletstrength.com
Ballet Core Strength
In ballet, your core is one of the most important areas of movement and function while performing key ballet exercises. The core originates the majority of the full body movements that you perform. The core is also what determines your posture as it plays a large role in aligning your ribs, spine, and pelvis.
As a dancer this means a strong core is essential from standing in basic positions all the way to balancing and even turning! At a young age we develop muscle memory to keep the “ribs in” as you have heard from your ballet teachers many times. Holding those “ribs in” is just a start to learning core strength at a young age.
Contrary to what you may think, your core is actually more than just the abdominal muscles. The core consists of these major muscle groups including a few key back muscles;
Transverse Abdominis
External and Internal Obliques
Rectus Abdominis
Erector Spinae
There are simple exercises that you can do year round to help strengthen, tone, and firm your core for peak performance. You may even find that you will break some of the bad habits developed in ballet class after finding your core strength.
For Example; Many back injuries are caused by a weak core. If we work on strengthening the abdominal muscles and sides, we can take some of the stress off the back. All ballet movements will feel much easier and freer once you strengthen your core.
I have put together a comprehensive eBook with over 30 pages of core conditioning exercises for dancers. You can buy it now at www.balletstrength.com.
Break Bad Audition Habits
What is the worst thing that you can do in an audition?
I’m sure you ask yourself this questions each time you walk in the audition room to try out for a new ballet school or company.
If you are like most dancers, you worry yourself silly about things like what the directors are looking for, what body-type they prefer, or even what color leotard you should wear. We all worry about these things that we can’t control in the audition rather than focusing on the factors that really make the huge difference. This is what causes us to form bad habits. What we should be doing is focusing on the things that we can control. And that is just the half of it.
Luckily I have written Inside the Audition to go along with my Ballet Audition Preparation Guide techniques to tell you exactly what not to do inside the audition room! With audition season already upon us, you cannot afford to make these mistakes. They may cost you a job or spot in the company or school of your dreams.
Don’t lose out to your competitors this audition season. Download these must-have dancer guides now! Best of all, you don’t have to wait for it to be shipped, the tips are available immediately following the download.
I can’t wait to hear how much it improves your audition skills.
Happy Dancing,
Nikol Klein
www.balletaudition.com
www.balletstrength.com
Ballet Audition Season has Begun
Who will they pick? (photo from balletnews.com)
It is that time again…audition time! You have all worked so hard over the summer to improve your technique in hopes of getting in to the company of your dreams someday. Let me just tell you, that day is coming soon and if you have the right preparation techniques you will get hired quite easily.
Luckily I have made all of the mistakes and found the secrets to success for you. Last year I took all of these experiences and wrote a book called The Ballet Audition Preparation Guide to keep you from making some of the mistakes that I made and to help you learn from my successes as well.
I feel that there is way too much information withheld from young dancers regarding the careers of dancers. A lot of times our ballet teachers sugar-coat the lifestyle. It is not all sugarplums and tutus. My eBook The Ballet Audition Preparation Guide along with my new guide Inside the Audition will tell you everything you need to know to get what you want out of auditions and get noticed.
I can’t tell you how many dancers emailed me over the past year thanking me for sharing such valuable information with them through my preparation guides, and I am truly touched. A lot of these dancers attribute their success in getting hired by ballet companies (of course talent plays a huge role too) to my books. I am truly flattered and thankful for the kind words.
So to show my appreciation and my commitment to your success as dancers, I am offering Inside the Audition free now with the purchase of The Ballet Audition Preparation Guide. You can get your very own copy for immediate download at www.balletaudition.com.
Enjoy, and I can’t wait to hear about all of your audition success this season!
Happy Dancing,
Nikol Klein
Ballet Audition Tips
