Blog Archives

Preventing Ankle Sprains in Dance

The most common injury in dance is a sprained ankle. If you have been dancing long enough, chances are, you have gone through this injury and the long rehabilitation process that comes with it. As a dancer who was prone to ankle sprains early on in my professional career, I looked to strength training for help. I will never forget the first time that I “rolled” my ankle in the studio after a summer of Ballet Strength cross training preparation – my ankle rolled over to the outside of my foot, and immediately corrected itself back to standing due to the strength that I had created in my ankle, knee and hip. No pain, no sprain! I was truly amazed and felt accomplished as all of my hard work over the summer had paid off!

While accidents do happen, there are a few exercises that you can add to your cross training routine to help prevent sprains from happening. Two of the exercises that I will outline in this blog are lunges and squats. These exercises are very common in the gym but not so much in the ballet world. In ballet we tend to work hard on the muscles that hold our “turn-out” while neglecting stabilizing muscles that we use in “parallel” or daily life. This is why us dancers have taken on the reputation of walking like ducks.

Lunges

Start standing with the legs together in parallel. Lunge forward with the right leg, striking with the heel first. Pushing back through the heel (no pointed toes here), return to the start position. Repeat for 10-15 repetitions on each leg.

Squats

Start with both legs in parallel, slightly wider than hip width apart. Send the hips back (breaking in the hips) followed by a bend in the knee. Be sure to keep the knees in line with the heels, NOT letting them go over the toes. Repeat for 10-15 repetitions.

Adding these two exercises to your strength training/cross training routine will help balance out your muscles, keeping you centered and strong. For a full ankle strengthening program, try my Power Pointe Ankle Strengthening Program! As always, be sure to consult with your physical therapist, physician, or Ballet Strength trainer before performing these or any cross training exercises.

Posted on October 7, 2013 | Image

Contest Alert

Mar 4

Posted by Nikol Klein

You could WIN a Ballet Strength DVD! 3 lucky Facebook fans will win a Ballet Strength DVD. Just click on the photo below to head on over to the Ballet Strength page and “like” and “share” the photo! Good luck!

Posted in Uncategorized

Ballet Strength Interview with Callye McCollum

Oklahoma City Ballet Dancer Callye McCollum.

Professional ballet dancer, Callye McCollum is catching the eyes of Oklahoma City dance critics and audience members alike. As a member of Oklahoma City Ballet (once Ballet Oklahoma) since 2006, she is rising to the challenges presented to her both on and off the stage. I have had the pleasure of watching her grow and mature as a dancer from her years as an apprentice with the company to today where you can catch her onstage performing principal and soloist roles. Callye is a true respect to her talent, focusing on Ballet Strength cross-training programs in the off-season to continue her growth as a dancer. Here is an interview with Callye McCollum;

Where are you from and when did you start dancing?
I am a native of Lima, Peru, which I am very proud to say, but I was raised in Luther, Oklahoma, which is located about 45 minutes outside of Oklahoma City. I began dancing as something to do after leaving the world of competitive gymnastics age 10. When I was 12, I started taking ballet more seriously and decided to enroll at the School of Ballet Oklahoma (now The Dance Center of Oklahoma CityBallet).

When did you realize that you wanted to become a professional dancer?
I don’t remember necessarily ever consciously choosing ballet as a career path, I really just loved to perform. There was a principal dancer with the company that I looked up to very much that I loved watching perform and I was determined to be like her when I grew up. It probably wasn’t until my junior year of high school that being a professional dancer started to become a true possibility and something that I began to taking even more seriously. I received an apprenticeship at 17 and was promoted to a company position the following year.

What struggles or injuries did you encounter along the way?
Transitioning from gymnastics to dance, especially ballet, was very hard. Not only did I have to work to reshape my musculature, but I had to learn how to use my turnout which was difficult since I had only ever worked turned in. Aside from minor ankle tweaks and pulled muscles, I have no history of injuries that have hindered my ability to perform. I have been very VERY lucky in that sense.

Callye McCollum in OKC Ballet's Paquita.

How has Ballet Strength helped you as a professional dancer?
I primarily use Ballet Strength during the summer when I am not performing with the company. It is fantastic for keeping my muscles in shape and preparing me for the upcoming season. I have on multiple occasions used Ballet Strength to prepare for demanding roles. Last season, I performed a pas de trois in “Phantom of the Opera.” It was a very high endurance piece with lots of jumps. I decided to incorporate some Ballet Strength leg exercises into my daily routine and soon noticed a difference in my stamina and my ability to make it through the piece without cramping or suffering from extreme fatigue.

How do feel that Ballet Strength could help a young aspiring professional dancer?
We have reached a time in ballet where dancers cannot go with cross-training, or muscle tone for that matter. Contemporary ballet is becoming much more prominent and as dancers we must be physically ready for anything. Ballet Strength will give you an edge, no matter where you are in your career. I personally wish I would have had access to something like Ballet Strength as a student, so those of you that do are very lucky!

As Clara in OKC Ballet's The Nutcracker.

What has been your favorite role to perform and why?
This past December, I had the opportunity to perform as “Clara” in Robert Mills’ “The Nutcracker.” There were two pas de deux that were both different in dynamic but equally as enjoyable to perform. What made it extra special is that I had performed Clara when it was a student role and I was able to recall the pure joy that I felt at the age of 13. I was also cast in Robert Mills’ “Touchstones” which premiered in April 2010. There is a section in the ballet that represents maturity and being in love, in which I performed a short pas de deux with my boyfriend and fellow company dancer, Josh Crespo. To be able to share with the audience such an intense emotion, one that I already felt so naturally, was a very memorable moment in my career.

Any last words of inspiration or encouragement for young dancers?
NEVER take yourself too seriously. We’re human, we make mistakes. That’s something we sometimes forget as ballet dancers. Most importantly, know your own body and be good to it.

Posted on January 25, 2012 | Image

Getting Hired by a Ballet Company

Sep 24

Posted by Nikol Klein

After putting in years of hard work and training, you have decided that you want to be a professional ballet dancer. Sounds like every little girls dream, right?

It definitely is everyone’s dream to do what they love for a living and to be able to get paid for it, but with so many companies only offering unpaid trainee and apprentice positions dancing can sometimes turn into a dreaded job. With the economy going into a recession a few years ago, funding for the arts definitely suffered more than it was already suffering…and it obviously isn’t going to bounce back as quickly as the rest of the working world.

So what can you do?

This is where the young dancer needs to be economically smart. Dancing is still a job no matter how much we love the self-fulfillment that we get from artistic expression. And when you do a job, especially on a long-term or contractual basis, you should receive payment.

A lot of these unpaid offers that you may get from companies may sound very attractive. They may give you pointe shoes and free chiropractic/ massage therapy visits, but make sure that this is the right deal for you. It may sound like an awesome idea to move away from home and go live out your dream, but please consider how you will be able to fund your passion. Will Mom and Dad help out? How much money are they willing to contribute? Will you have to get another part-time job? Will you have to get two other part-time jobs? Even more importantly- Will you have time to work a part time job?

The other thing that you need to consider is whether or not you will actually get time dancing with the company. A lot of apprentice programs these days sell you on the fact that you are joining the apprentice or trainee group of a company, however there is very little interaction with the actual company. (company class, rehearsals, etc) A lot of apprentice and trainee programs have their own seperate classes, rehearsals, and sometimes don’t even get a chance to perform with the company. You can look at it as an extra year of schooling.

I don’t want to tell you not to take an unpaid apprenticeship, as there is definitely a value to the learning experience, but be very picky as to which program you choose. Companies are able to “try it before they buy it” so to speak with these ever growing second companies and apprentice programs. I have been fortunate enough in my career to always have secure paid ballet employment, but it pains me to see young dancers who aren’t being paid struggle. When I say struggling I mean working 2 part time jobs in addition to dancing to pay the bills or put food on the table.

My advice to you is to be smart. Listen to your parents. Make wise choices or you may find yourself in a position where you’ll really find out what it is to be a “starving artist.”

Posted in Audition Advice, Ballet, Dance, Life Management

2 Comments

Tags: advice for dancers, apprenticeships, ballerina, ballet, ballet advice, ballet apprenticeships, ballet audition, ballet dancer, ballet help, ballet jobs, ballet skills, ballet smart, ballet strength, ballet tips, dance, dancing, pro ballet, pro dancer, professional dancer, starving artist

Ballet Audition Season has Begun

Sep 11

Posted by Nikol Klein

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

Posted in Audition Advice, Ballet, Summer Intensives, Technique Tips, Uncategorized

1 Comment

Tags: audition help, audition tips, ballerina, ballet, ballet audition, ballet audition help, ballet audition tips, ballet dancer, ballet pointe, ballet strength, ballet summer intensive, company auditions, dance, dancers, george balanchine, new york city ballet, nikol klein, pointe shoes, professional ballet dancer, professional dancer, Strength Training for Dancers, summer school auditions

Cross Training for Ballet Strength

Jun 26

Posted by Nikol Klein

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

Posted in Audition Advice, ballet nutrition, Ballet Strength, Injury Prevention, Strength Training for Dancers, Technique Tips

6 Comments

Tags: ankle injuries, ballerina, ballet, ballet ankle strength, ballet audition, ballet body, ballet body workout, ballet boot camp, ballet cross training, ballet dancer, ballet help, ballet injuries, ballet injury prevention, ballet strength, ballet strenth training, beginning ballet strength, cross training for dancers, dance, dance injury prevention, new york city ballet, nicole klein, nikol klein, oklahoma city ballet, prima ballerina, principal dancer, professional ballet dancer

Introducing Beginning Ballet Strength©

Jun 20

Posted by Nikol Klein

I am pleased to finally announce the release of my new program, Beginning Ballet Strength©. Now you can have all of the advantages of top professional ballet dancers and be in peak condition year round!

Beginning Ballet Strength is a strength training program geared towards helping you become the best, strongest dancer possible. In this digital eBook, you will be coached step by step through strength training exercises specifically designed by a dancer, for a dancer. Each exercise is illustrated and described to make sure your form is correct.

Benefits of Beginning Ballet Strength include:

★ Improved Balance
★ Injury Prevention
★ Stronger Jumps
★ Improved Stamina
★ Partnering Strength
★ Increased Confidence
★ Heightened Jumps
★ Better Turns
★ Tighter Core
★ Stronger/ Slimmer Appearance
★ Increased Range of Motion
★ and much, much more!

Any young dancer who is thinking about becoming a professional or any professional dancer new to strength training must read this book!

Be sure to check it out at www.balletstrength.com.

The content on this website is © copyright protected.

The reproduction or use of any content found on this website is strictly prohibited by law.

Posted in Ballet News, Ballet Strength, Injury Prevention, Strength Training for Dancers

3 Comments

Tags: ballerina, ballet, ballet ankle injuries, ballet conditioning, ballet cross training, ballet diet, ballet hip problems, ballet injury prevention, ballet legs, ballet strength, ballet strength exercises, ballet strength training, dance, dancer diet, nikol klein, strength training for dancer

Ballet Strength-Part 1

Jan 18

Posted by Nikol Klein

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

Posted in Ballet Strength, Injury Prevention, Strength Training for Dancers, Technique Tips

15 Comments

Tags: ballerina, ballet, ballet audition, ballet conditioning, ballet cross training, ballet flexibility, ballet injury prevention, ballet performance, ballet strength, ballet strength training, cardio for dancers, conditioning for dancers, dance, dance injuries, dance injury, dance injury prevention, dance therapy, nikol klein, professional dancer, Strength Training for Dancers

Ballerina or Professional Ballet Dancer?

Dec 27

Posted by Nikol Klein

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

Posted in Life Management

7 Comments

Tags: ballerina, ballet, ballet audition, ballet injuries, ballet strength, dance, nikol klein, professional ballet dancer, professional dancer, Strength Training for Dancers

Performance Nervousness Part 1

Nov 20

Posted by Nikol Klein

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

Posted in Audition Advice, Ballet, Injury Prevention, Life Management, Strength Training for Dancers, Technique Tips

4 Comments

Tags: audition preparation guide, ballerina, ballet audition, ballet dancer, ballet injuries, ballet nerves, ballet therapy, dance, dance therapy, dancer, nikol klein, nutcracker, nutcracker nerves, nutcracker part, nutcracker show, performance nerves, performance nervousness, performance preparation, Strength Training for Dancers