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Cross Training for Ballet Strength
Improve your technique by cross training.
As Summer approaches, many Dancers will embrace a much needed three or four month layoff. Some will vacation, some will continue to obsessively take class day after day. The smart Dancer Cross Trains. To continue Dancing with the intensity you had during the season is like beating a dead horse. Our bodies need time off in order to make important gains and improvements. Yes, you can actually improve by taking some time off!
Here is the Cross Training Plan that I recommend;
Right after the Performance Season is over, take at least 2 weeks off! Upon returning to class, this will give you a clear signal as to what “pains” are actual injuries and which were just symptoms of overuse. During that first class back (typically after a 2 to 6 week break) take note of certain areas and muscle groups in the body that feel weak. If you feel that you have a serious injury this is a great time to see a Doctor, get an MRI, and get it fixed in time for the season to start.
After taking note of those weak areas, consult a Ballet Strength Expert such as myself for Dance Specific exercises that you can do in the gym. On Ballet Dancers, for example, the “turn-in” or legs in a parallel stance is usually weak. I would then recommend some basic strength training techniques involving one-leg squats and exercises on the Bosu. Dancers also tend to favor one side of the body. This is a great time to strengthen your weak side!
As far as taking class goes, I recommend no more than 3 days per week during your time off. The other 2 days should be dedicated to your Cross Training program!
Feeling out of breath during that variation? Don’t forget about cardio. What better time than Summer to go for a run, hike, or bike ride in your favorite park. You may be surprised at how much better you feel and how much more you are able to do pain free!
How do I Cross Train? To ensure that my trouble areas stay injury free, I take class only twice per week during the off season and weight train three times per week. I also focus on keeping my core strong with lots of unique abdominal exercises. For Cardio, I do chasse’s on the treadmill, front and side!
Still confused? I have taken all of the guess work out of it with my new book, Beginning Ballet Strength©. You can get your own copy at www.balletstrength.com!
Happy Dancing,
Nikol Klein, Professional Ballet Dancer/ Certified Personal Trainer/ Author/ Certified Nutritionist
Ballet Summer Program 101
If you are like the majority of young ballet dancers right now, you are getting ready to go away for a summer program soon. You worked so hard to prepare for your auditions. You even got in to the summer program of your dreams, but the preparation doesn’t end there. You want to take as much away from that summer intensive as possible and come back a new and improved dancer in the fall! So what can you do to maximize your ballet summer intensive experience?
The following are the things that the best dancers do to maximize their summer intensive progress;
1.) Listen- I know that it may sound simple, but you must listen and absorb everything that the instructors are saying. Most ballet summer intensive programs have guest teachers like Gelsey Kirkland or David Howard who are fountains of knowledge and experience. You don’t want to miss a word that they are saying as one small correction could make a world of a difference in your dancing!
2.) Write it Down- I talk about the “dance journal” a lot in my previous posts and in my book, but I can’t stress enough just how important it is for you to write down all of your corrections. This is something that I did in my professional career as well as when I was a student. Years later you can look back at all of your corrections and see how much progress you have made.
3.) Focus- Let’s face it, your parents are paying all of this money for you to go away to a summer intensive for you to dance. They are not paying for you to go goof around or worse yet, get in trouble. Share experiences, have fun, and make friends with the fellow dancers but don’t let it get in the way of your education. Remember, you are there to dance!
4.) Embrace Change- Sometimes we go to a summer program and find that it’s not the perfect fit and we don’t like the technique or the teachers. In this case, do your best to stay positive and learn what you can from the experience. Sometimes it is beneficial to learn other styles or techniques to make you stronger in the technique that you do best. (example: classical dancer going to a Balanchine summer intensive)
Absorb everything you can from the new teachers you will be meeting and learning from this summer! Come back to your year round ballet school confident and as the best dancer that you can be. Keep these tips in mind as you head out to your ballet summer intensive!
Happy Dancing,
Nikol Klein Author/Professional Ballet Dancer/ Ballet Strength Coach
Summer Program Audition Tips
If you are like most young dancers, you are gearing up for 2010 Summer Intensive Program Auditions. You have been taking class every day and working on the corrections that your ballet teachers are giving you. You have been putting 100% into every ballet class, but you still feel unprepared. Does this sound like you?
Here are a few simple tips to help with the success of your 2010 Summer Program Auditions;
1.) Smile- No auditioner wants to look at a dancer who doesn’t look like he/she is enjoying themselves. Don’t plaster a fake cheesy grin on, but do make sure to look pleasant. This is the time when you need to use your acting skills the most. Even if you mess up, keep that positive and confident mindset. If you can keep that attitude, your face will show it!
2.) Don’t sweat the small stuff- Be your best you. Don’t look around you and size up the competition…this will only discourage you and make you feel less confident. Instead focus on yourself and think about how well prepared you are! Again, your confidence in yourself will shine through to the auditioner!
3.) Everyone makes mistakes- Yes, it is true that no one will have a perfect audition. The difference is that the best dancers are the ones who don’t let the auditioner see the mistakes. Stay poised even if you mess up instead of frowning or making a face. The auditioner doesn’t want to watch a dancer who is hard on herself. Save that for the classroom.
4.) Make Eye Contact- Look them in the eye, I dare you to! Laugh at their jokes. It’s okay to be human and show emotion. In fact, this will make you more likeable to the teachers.
I hope that these simple tips help you go confidently into that Summer Program Audition! If you are interested in learning more in-depth tips that will get you noticed in auditions, be sure to check out my eBook, The Ballet Audition Preparation Guide. You can download it instantaneously right to your computer without having to wait to go to the book store!
Merde in your auditions!
Nikol Klein Professional Ballet Dancer/ Certified Personal Trainer & Nutritionist
P.S. You can purchase The Ballet Audition Preparation Guide HERE!
Ballet Strength-Part 1
Over the past few weeks, I have been working diligently on my new book and website for you all based on strength training for Dancers. This is uncharted territory when it comes to ballet, so I have to be sure that the timing of my launch is right. To get started, here are a few basic things that you need to know about strength training for Dancers and how it can improve your performance and extend your career.
Lets debunk the common strength training and cross training myths that you have heard from your Ballet teachers.
Myth #1: You will get bulky muscles- This statement is totally untrue. In fact, if you are doing the correct exercises, your muscles should form a more elongated look! Strength training increases lean muscle mass. If you are working with a certified professional who understands a Dancers body, you should have any problems with bulky muscles. Now not all of you can have access to trainers like myself or the New York City Ballet’s strength and conditioning team, so stay posted to my blog for valuable tips for exercises that you can do on your own!
Myth #2: Taking extra Ballet classes is the only way to improve- Now most of you know that this is not true, but there are some Ballet teachers out there who are still preaching this. Cross-training is a great way to work on your weaknesses as a dancer through strength training, Pilates, yoga, or even taking a few jazz classes!
Myth #3: Strength training causes loss of flexibility- Untrue. It actually improves range of motion of muscles and joints. It also enhances dance proprioception. This creates improved awareness of your center of gravity (think balance and turns). Any good strength training or cross-training program will also incorporate stretching towards the end of the workout.
Myth #4: Strength training is for Men- True, but it is also beneficial for Women.There are many wonderful benefits to strength training including increased range of motion, injury prevention, increased lean muscle mass, improves balance, increases and restores bone density, and enhances sports performance. Now just think of how much that can improve your dancing!
I hope that through this post, you have a better understanding of the real benefits of strength training for Ballet Dancers. Remember, your strength training program needs to be tailored towards dancers, not just any program will do. If you have any questions please contact me.
P.S. Don’t forget to check out my NEW Ballet Strength Book, Beginning Ballet Strength HERE!
Happy Dancing,
Nikol Klein Professional Ballet Dancer / Certified Personal Trainer
Ballerina or Professional Ballet Dancer?
My favorite fairy tale Ballerina
When it comes to job titles, it can get a bit tricky with Dancers.
Every once in a while I will run into someone who introduces me as a Ballerina. I immediately correct them and say you mean, “Professional Ballet Dancer.” My natural instinct is to get offended. Why do I get offended, you ask? To put it bluntly, doesn’t the word “Ballerina” sound a bit juvenile? Let me explain.
The Merriam-Webster Dictionary defines Ballerina as a Woman who is a Ballet Dancer. The general public does not understand that Ballet Dancers can become professional like sports athletes. They also do not understand that Professional Ballet Dancers get paid. The word “Ballerina” is most often associated with a young Ballet student or the music box dancer with her hands touching the crown of her head like an ape. I don’t want to be thought of as that, do you?
In reality, Professional Ballet Dancers are not recognized for the true athleticism that they embody. Instead they are thought of as the fluff and fairy tales that we learned about in our childhood. (Let’s face it, this lifestyle is far from a fairy tale.)
This is something that isn’t going to change anytime soon, just an observation I made last week while visiting with family.
What are your thoughts?
Happy Dancing,
Nikol Klein, Professional Ballet Dancer/ Author
Performance Nervousness-Part 2
In the Wings
Now that you have identified the type of performance nervousness you are feeling from Part 1 of my Performance Nervousness series, it is time to come up with a solution. In the book I wrote, The Ballet Audition Preparation Guide, (www.balletaudition.com) I outline the types of techniques that can be used to get rid of Audition nerves. The same concepts can be applied to backstage nerves.
Here are some of the long-term things you can do prior to the show to ensure that you are feeling confident going into theatre week.
Set Goals- Write out your goals ahead of time, starting with your first rehearsal. If you set realistic performance goals and work on them throughout the weeks of rehearsals leading up to the show, you will feel more confident.
Mental Preparation- Mentally prepare yourself through imagery. This is something that I have gone into extensively in The Ballet Audition Preparation Guide. If you can visualize yourself performing a role perfectly, you can take that same feeling into the real performing situation.
Here are some of the short-term things that you can do to help with pre-performance butterflies.
Avoid Caffeine & Sugar- I remember sugaring up before shows when I was in school and it always turned out disastrous. Either you feel like you’re going to jump out of your skin while you’re onstage or your sugar high crashes right before the show and you are left feeling tired and lethargic.
Eat and Hydrate- No one performs at his or her best on an empty stomach. To ensure that you won’t energy bonk before the show, eat at least 1 hour prior to call. Sip on an electrolyte enhanced beverage throughout the day.
Listen to Music- Listening to your favorite tunes on your iPod before the show can have a huge calming effect on your nerves. Most Professional Dancers practice this technique pre-performance.
Warm-up- Warming-up before the show will give your body the peace of mind it needs to successfully execute choreographic demands.
Focus in the Wings- Think positive before you are about to make your stage entrance.
Breathe- Don’t forget to breathe and relax before going onstage. If you’re holding your breath, all of the movements that you have been working so hard on in rehearsal will feel lot harder and more taxing on the body.
Try some of these techniques before your Nutcracker performances this month! If you are looking for more techniques to try pre-performance, check out the eBook I wrote at www.balletaudition.com. The techniques outlined in that book aren’t just for auditioners!
Happy Dancing,
Nikol Klein, Professional Ballet Dancer / Author
Performance Nervousness Part 1
Intermission-during one of my pre-performance rituals.
Through my extensive career as a professional dancer, I have observed some pretty strange pre-performance rituals. I have seen it all, and tried it all. So what works?
The truth is, not everyone is the same. There is no magic cure for nervousness, but there are things that you can do to calm yourself in the wings.
In Part 1 of Performance Nervousness, we will take the first step. Identifying the type of nervousness you are feeling.
Here are the categories of nervousness that I have defined through my years of dancing. See which category you best fit into or have felt in the past.
Prepared Nervousness- You feel well rehearsed, excited, pumped up. Maybe your family is out in the audience. You have a positive outlook on the upcoming performance.
Unprepared Nervousness- It feels like you are going into unfamiliar territory. You are doubtful, almost fearful. Maybe you were thrown into a role last-minute or were an understudy.
Combination of both- You are prepared but doubting yourself and your abilities. Even though you feel ready to perform a role, you are worried about uncontrollable factors.
Over-Prepared- You have rehearsed perfectly every day. Maybe you have even performed this role consecutive years. You are not nervous. After the performance you may even feel let down, although your performance went well.
Competitive Nervousness- You feel pressure. If you can perform well you will get a promotion. You want to outshine other dancers. Maybe your director or teacher watches the show from the wings.
Now that you have identified the type of nervousness you are feeling or have felt, we will move on to the solution. Stay posted for Part 2 of my Performance Nervousness series! As always your comments are greatly appreciated.
Stay tuned…
Nikol Klein, Professional Ballet Dancer/ Author
How to be Nutcracker Ready
It’s our favorite time of the year…Nutcracker time! Young dancers all over the world are jumping with joy and bragging about the roles they have been cast in. Professional Dancers are sharpening their pencils in roles they have been dancing for years. What can you do to make sure you are prepared or in the pro’s cases avoid Nutcracker burnout?
Whether you are dancing a new role this year or repeating last years, you can use the same techniques to look beautiful and dance technically sound.
Music is a huge part of the equation. We all know the Nutcracker music all too well, but if you listen closely enough you may hear something new. Explore your musicality. If you are performing with an Orchestra, dance with the music. Listen to the music, don’t just dance on auto-pilot.
Nutcracker is a great time to work on your performance skills and stage presence. If you’ve performed this role before, approach this year with more confidence! Show the audience that you are comfortable in this role.
Improve your technique on these roles. Last year you did a double pirouette in Waltz of the Flowers…why not throw in a triple this year? This of course does not apply for the corp de ballet, but is a great way for a soloist to show off their stuff. Careful though…some artistic directors get angry if you do too much!
Stand out in the Corps de Ballet! As a kid, I always watched the corps member who smiled the most and looked like she was having the most fun. While you are dancing imagine that all eyes are on you! There are subtle ways that you can keep from blending in.
Enjoy yourself this Nutcracker season! Remember, Summer School and Company auditions are right around the corner and with auditions comes added stress.Learn more about how you can get rid of nerves with The Ballet Audition Preparation Guide.
Happy Dancing!
Nikol Klein, Professional Ballet Dancer / Certified Personal Trainer & Nutritionist
Falling off Pointe
I’m hearing a lot about retirement lately from a lot of my young dancer friends. There is a common question whispered throughout the ballet community; How do you know when to retire?
I had a conversation with an old friend of mine, Matthew, who dances with Kansas City Ballet a few weeks ago and he brought up a few valid points concerning retirement. Would you rather go out with a bang, at the height of your career? Or be caught “falling off pointe” at 40?
When he said the “falling off pointe” I completely lost it in laughter. How many of us have seen this exact thing. A dancer hanging on to her career by a thread (or toenail), all the while doing the audience a huge disservice. How does an Artistic Director go about telling this once magnificent dancer that it’s time to hang it up?
Is your company’s principal dancer holding the rest of the company back? There is a company here in Southern California that has a dancer like this, and I could name about ten other companies with the same problem. While this forty-something Principal Dancer may have artistic qualities to add to roles, she needs to channel her passion in another way…perhaps through coaching.
Although dance is an illusion, when ticket sales start to plummet, you know that your loyal ballet-goers have seen through the illusion. Does anyone even realize that Darci Kistler is still dancing, for example? (I’m not knocking Darci in any way, just stating a fact)
On the flip side of the coin, dancers are retiring a lot younger than they used to. For many, the economy has made it so that ballet companies are having to make cutbacks. This is making the job search hard for young dancers and even for dancers who are experienced. Principal and soloist caliber dancers are being turned down by companies because they can use young, inexperienced dancers for free.
I don’t really know where I’m going with this post other than asking one question;
Do you want to be caught on stage falling off pointe?
Happy Dancing,
Nikol Klein, Professional Ballet Dancer/ Certified Personal Trainer
Author of The Ballet Audition Preparation Guide
5 Healthy Tips for Dancers
You may not realize this, but Ballet Dancers have some of the most unhealthy dietary and lifestyle habits. These bad habits effect dancers from daily class all the way to auditions. We’ve all read the famous Ballerina’s books like Gelsey Kirkland’s Dancing on my Grave and hopefully have learned a lot from their mistakes.
What can you do to improve your health so that you can reach peak performance? Follow a few of these simple guidelines to boost your energy in everyday class all the way to performance time.
1.) Don’t skip out on Breakfast- After 8 or more hours of fasting overnight, your body desperately needs food fuel in the morning. Make sure you are eating a balanced breakfast before heading out to class in the morning.
2.) Stay Hydrated- I cannot stress this enough. If you are not drinking water or an electrolyte enriched beverage before and during class, your strength will suffer.
3.) Eat- The skinny, emaciated look is so 1970. Artistic Directors are looking for strong bodies these days.
4.) Soak and Stroke- A hot bath at the end of a long day of rehearsing is just what your body needs to relax and prepare for tomorrow.
5.) Take a day off- Sometimes you need a mental day of rest. On your days off, participate in functions or activites that do not involve dancing. You will feel a lot fresher when the work week begins again.
I hope you have enjoyed these 5 healthy tips for Ballet Dancers! If you’re feeling a little low on energy, chances are you are missing one of the above components.
Happy Dancing!
Nikol Klein, Professional Ballet Dancer, Author of The Ballet Audition Preparation Guide
Ballet Audition Tips
