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Get a Corp Worthy Core

core for dancers

As dancers we need a strong core to hold our developés, nail those triple pirouettes, and leap across the stage with ease. The plank is one of the most popular core exercises and is no exception in the dance community. At a certain point the plank can get easy, (unless of course you are holding it for minutes at a time) so why not target the core muscles in a more challenging way – by taking the plank to the next level!

There are two variations of the plank that we are going to try today. Both exercises will utilize a stability ball. As always, use your best judgement with the approval of a physician before performing any type of strength training activity.

The first exercise (shown below) is a great “next step” for those of you getting bored with the usual plank. Rest the feet and ankles on the stability ball while holding a push-up position with the arms. Hold this position as long as you can without breaking form. Be sure that the glutes are not too high in the air – you want to aim for a straight line from the shoulders all the way down to the feet.

The second exercise is just the opposite of the last (shown below). You are going to start on your knees to position your arms correctly on the ball. Push up to balance on your feet and elbows. Be careful not to let the upper body collapse onto the ball – stay held on the shoulders. Again, you want an imaginary line running from the shoulders to the hips, all the way to the ankles.

Give these exercises a try as a warm-up before ballet class or as part of your cross training routine to become a stronger, well rounded dancer. I also have a program dedicated to core conditioning for dancers that you can check out HERE. Keep posted for more Ballet Strength exercises and tips!

Posted on August 7, 2014 | Image

Ballet New Year’s Resolutions

What are your New Year’s ballet resolutions? Are you looking to improve your flexibility? Do you want to work on your turns and balance? How about your jumps?

I have launched multiple videos on You Tube for my followers and fans and I wanted to put them all in one place for you to watch. These videos will help improve many areas of your dancing such as core strength, port de bras, ankle strength, and inner thigh activation! Watch them, and as always, please comment below to let me know what you think!

Posted on December 24, 2012 | Video

Ballet Strength Stretching Secrets

Jan 17

Posted by Nikol Klein

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)

Posted in Ballet, Ballet Strength, Injury Prevention, Technique Tips

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Tags: ballet advice, ballet extension, ballet help, ballet injuries, ballet strength, ballet strength exercises, ballet strength training, ballet stretch, ballet stretches, ballet tips, cross training for dancers, dance, dance tips, splits, stretching, stretching for dancers

Nutrition for Dancers

Nov 12

Posted by Nikol Klein

This weeks question comes from a professional dancer on the verge of being promoted to a principal dancer.

Question: What foods can I eat to give me energy throughout the dancing day that will fill me up without making me feel lethargic?

Answer: Nutrition for dancers is a touchy subject on the online message boards and forums, but I am not afraid to tackle this one head on. If you are a professional dancer dancing sometimes up to 8 hours a day, you want to make sure that you are eating to stay fueled up for rehearsals. I always drank an electrolyte beverage such as Gatorade during class and rehearsals to replace all of the carbohydrates lost while sweating. In case you haven’t noticed already, water alone will not satisfy your need for hydration during class and rehearsals. If you are a pre-professional dancer, hydration is just as important so these tips go for you as well.

As far as fueling your body with foods, you want to make sure that you are eating a healthy, carbohydrate rich snack every 2 hours during the dancing day. This is the nutrition schedule that I give to my ballet strength nutrition clients. Finding time to include the snacks in your day can sometimes be a struggle, but is imperative to your dancing when it comes to making improvements and progress in your technique. Not only will your body suffer if it is lacking essential nutrients, but your mind will also have a hard time remembering choreography.

So what should you eat? Here is a list of some great healthy snacks that you can add into your day to stay energized and eager to dance;

Granola Bars (not protein bars!)
Yogurt
Trail Mix
Fruit
Whole Wheat Crackers
Cereal

These snacks will replenish the stored carbohydrates that you lost during class, rehearsal, or both. Remember, don’t go hungry, eat for energy and your dancing will improve tremendously!

Committed to Your Dancing,
Nikol Klein
www.balletstrength.com

Posted in ballet nutrition, Ballet Strength, Dance, Injury Prevention, Life Management

Nutcracker Ballet Partnerning Advice

Oct 24

Posted by Nikol Klein

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

Posted in Ballet, Ballet Strength, Dance, Technique Tips