Blog Archives

Ballet Strength Training Programs

A few weeks ago I launched a brand new method of cross training for dancers. I had been receiving emails from ballet dancers all over the world asking for my help with injury prevention and strengthening weaknesses and I knew that I needed to come up with a solution. Since not everyone can have the one on one access to me in San Diego for my Ballet Strength services, I decided to launch online training programs for dancers.

This method of Ballet Strength training had previously only been available to professional dancers, but is now available to pre-professionals and students as well. Dancers can now be emailed daily workouts that they should be doing in addition to their ballet class schedule in order to maximize their potential and improve on key areas of their dancing from outside of the studio!

An example of a Ballet Strength workout and calendar.

Dancers from companies such as San Francisco Ballet, Oklahoma City Ballet, and Boston Ballet are using these programs (customized) to stay injury free and rise through the ranks. Pre-professional dancers all over the world are getting hired into ballet companies because of the solid, strong core development that these programs have created.

There are photo and video exercise explanations.

Since the launch of Ballet Strength online workouts for dancers just a few weeks ago, I have already been selling a tremendous amount of plans including: Better Ballet Balance & Turns Program, Beginning Ballet Strength Program, and 6 Weeks to Stronger Jumps Program. There is even a combo that includes the Ballet Strength DVD. Be sure to go to www.balletstrength.com to check out all of the new training programs!

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Ballet Strength Goes Beyond the Barre

Are you looking to advance in your current ballet company? If you are like most dancers, your goal is to rise through the ranks of a ballet company and eventually get the opportunity to dance principal roles. Smart dancers know that the tools necessary to excel in the dance world are not all found in your daily ballet technique class. The following are some areas to explore when it comes to having the advantage over your competition.

1.) Use your resources. Does your ballet company offer massage and chiropractic services? If so, these are resources that you should be utilizing on a weekly basis. Keeping your body fine tuned will keep it performing to it’s full potential.

2.) Eat for fuel. It you are dancing professionally you should be on a performance nutrition plan. Dancers must eat to fuel their bodies to get through intense days of rehearsals, performances and most importantly recovery. If your body is not adequately recovered from the previous day of training, it will not magically reset the next day.

3.) Look beyond the barre. Ballet cross training is a huge part of a dancers performance plan today. It will help you stay injury free, strengthen weaknesses, and improve overall physical conditioning. The old thinking that dancers can’t lift weights is no longer a valid statement as dancers in the top ballet companies like New York City Ballet and San Francisco Ballet are doing it. Oh, and to answer the question “Will I get bulky?” No, you may actually lean out!

4.) Rehab injuries- Be smart about your injuries. If a prescribed physical therapy plan is not working, look elsewhere. Different rehabilitation techniques work for different injuries and with the many options available these days, there is no excuse to live in pain. Find a treatment plan that works best for you.

5.) Hire a coach. Sometimes you need an outside perspective. You can’t always lean on your friends in the company for help and advice since in essence they are your competition. Professional dancers hire me, for example, to keep them motivated and on track with their goals and to create a performance plan. Without a long-term plan, you will be lost in the corp de ballet.

6.) Rest. Probably the most important part of a dancer’s recovery is rest. This means respecting your body by getting to bed early each night and keeping outside drama to a minimum. It may sound like a good idea to go out with friends on weeknights, but you are only further fatiguing your body.

By exploring these six areas you will put yourself ahead of the game as a dancer. These are just a few of the things that I currently work on with my professional dancer clients. If you are interested in learning more about my coaching services for dancers email me at nikol@balletaudition.com.

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Ballet Strength Cross Training

Ballet Cross Training

The school year is almost coming to a close which means it is time to start planning your summer ballet cross training. Whether you have decided to attend a summer dance intensive program or continue to train at your current ballet school, you will need a structured plan with specific goals in mind. What would you like to accomplish over the summer to improve your dancing? The following is a list of choices you have to improve over the summer. Which one is right for you? (feel free to comment at the end!)

Summer Intensive Programs- Summer dance intensives are a great way to improve your technique and gain perspective from different dance instructors. Sometimes hearing the same correction in a different way, or from a different teacher, can make a world of a difference. Being in a different environment is wonderful as well. Dancing in a new studio around different dancers and teachers will almost feel like you are getting a fresh start. Sometimes when we are away from common distractions (like our friends at the studio) we are able to absorb corrections and information better. This is what will help you improve as a dancer.

Injury Rehabilitation- If you have suffered an injury over the school year it is sometimes best to stay home over the summer to rehabilitate that injury. You wouldn’t want to go into a summer intensive program injured and risk further injuring yourself, or worse yet, have to sit out the entire program. It is definitely deflating for your confidence and a big waste of your parents money. On the other hand, you could build-up your confidence at home going through physical therapy, taking it slow in classes at your current studio, and getting well for the coming school year. Injuries that aren’t properly rehabilitated in your teenage years will come back to haunt you in your professional life…trust me…so be smart!

Cross Training- Most professional dancers cross train over the summer. Cross training means targeting the same muscle groups that are used daily in ballet only with different types of exercises to work them in a different way. This helps to develop a well-rounded dancer who is less likely to develop injury. Since professional dancers typically have two to four months off in the summer, this is the ideal type of training for them as it will reduce burn-out, help rehab aches and pains developed during the season, and rule out any potential weaknesses for the upcoming season. (ballet cross training) Since dancers need to stay conditioned year round, this is the healthiest plan for a professional dancer to do over the summer.

So which ballet cross training plan is best for you?

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Arabesque Audition Photo Advice

Oct 29

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My last ballet audition preparation blog was all about headshot photos. In addition to needing a headshot to audition for most schools and companies, you will also need a photo in arabesque. In this article I am going to guide you through tips to getting the perfect arabesque audition photo.

My Company audition arabesque shot. It helped get me lots of offers!

Tip #1: Presentation is Everything – Choose the leotard that is simple and flatters your body shape the most. Keep in mind that this may not be the latest new leotard from Discount Dance…It could be a simple camisole Mirella or Natalie. Steer clear of custom leotards with anything mesh, criss-cross, or high neck (the auditioner wants to see your body). Also do your best version of a high bun as this will also elongate your neck. Try your bun right at the crown of your head.

Tip #2: Practice – Practice your posing in first arabesque after class or rehearsal in front of the mirror. Practice balancing in this position. You will need lots of balance come photo snap shot time!

Tip# 3: Hire a Professional Photographer – Although Mom & Dad can also capture some fabulous arabesque snap shots on a budget, your best bet for a professional looking audition photo is to hire a photographer. In fact, auditioners tend to overlook candid audition photos, especially those done without a backdrop.

If only we were all fortunate enough to have this arabesque!

Tip #4 – Use the Barre – A great way to train your lower back to hold a high arabesque is to practice with the barre. Place your leg in arabesque on the barre, go onto pointe, lift your leg off of the barre, then let go and put your arms in first arabesque! See how long you can hold this position. You’ve got to train that muscle memory if you want to capture a perfectly balanced arabesque photo!

Tip # 5 – Smile – A mistake that a lot of dancers do is have a serious or stern look in their photos. Smile, don’t look tense. I know that holding that perfectly placed arabesque is a lot of work, but make it look effortless. Remember ballet is all about illusions and the auditioner will be able to tell if you are tensing or if arabesque is an unnatural position for you.

Tip # 6 – Relax your Shoulders – Nothing says uncomfortable like tense shoulders, neck and fingers. Try to breathe and relax your upper body to release any tension that may convert into your photo.

Tip #7 – 90 Degrees, Please – Auditioners are going to be looking for at least a ninety degree arabesque so be sure to be thinking about your arabesque height in class to maximize your audition potential. Try the leg on the barre stretch or the exercise that I describe in Tip # 2 if you feel like your arabesque needs to improve. Back flexibility will help the height of your leg.

I hope that these tips will help you be on your way to a gorgeous arabesque audition photo. Also, if you’re nervous about auditions or simply looking for some advice you can read my Ballet Audition Preparation Guide. This will help you not only prepare for auditions, but also let you know what to expect inside the audition room. Merde!

Posted in Audition Advice, Ballet, Ballet Strength, Dance, Summer Intensives, Technique Tips

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Ankle Strengthening Exercises for Ballet

Sep 24

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Hello Dancers! I have been getting a ton of questions from my Facebook Fan Page from those of you who are just starting pointe work and are looking for ways to improve quickly. Today I want to post a ballet video that I filmed about ballet ankle strengthening exercises for pointe. Enjoy!

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

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Audition Headshot Tips

Sep 22

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As ballet audition season quickly approaches it is time to get new audition photos and headshots. Audition photos can make or break your audition success, especially if you are unable to attend a national audition tour. So how do you ensure that your audition photos are up to par? Here are a few tips from the pros.

Tip #1 Hair up or hair down? This is a common question that comes up for dancers. While a common bun is always a good choice, sometimes it is nice for school or company directors to see what you look like with your hair down. Neither hair up or hair down is right or wrong. You should choose to have your headshot photo taken the way that you think looks best and presents YOU in the best way! Just no crazy hairstyles, okay?

You don’t want to look too different in your audition photo from how you will look in the audition. You want the director to remember you. Below are two examples of hairstyles for headshots.

The classic bun is always a great choice.

Tip #2 To smile or not to smile? Again, you want your headshot to present you in the best way possible. I am a huge fan of smiling in photos because it shows your personality in a positive light. Lots of professional dancer that I know  took serious headshots. Make sure to bring a parent or friend with you when you are getting your photos taken. They can give you feedback on the spot and constructive criticism during your photo shoot.

Hair down is a nice contrast.

Tip #3 To get pro photos or not? With professional photography equipment being affordable these days, some dancers and their parents choose to take their headshots themselves. This cuts down on photographer costs big time and allows for unlimited time and shots. Be careful when doing at home headshots or audition shots. Prepare a background and make sure the lighting is adequate to prevent shadows.

Tip #4 Don’t look messy. This definitely isn’t time for a sweaty studio shot. Present yourself for your auditions photos just like you would for your audition. Keep hair sleek and makeup minimal. Put your best face forward. Remember in a Kodak moment you want to shine!

Follow these 4 tips when preparing for your audition headshots and you will be sure to get noticed! Remember, for more audition tips and tricks you can check out my website balletaudition.com where I cover everything you need to know for a successful audition.

Posted in Audition Advice, Ballet, Summer Intensives

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Ballet Summer Intensive Checklist

Apr 13

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You did it! You were accepted into the summer ballet intensive that you worked so hard to get in to. Now onto what to pack! Here is a list of a few items that you want to be sure not to forget.

1.) You’re probably super excited to take your new leotards, skirts, and warm-ups but don’t forget about your regular “street” clothes too! What will the weather be like in the city where you will be dancing? Places like Pittsburgh, New York or Austin are typically very hot in the Summer so you’ll want to pack lots of shorts and tank tops for example. P.S. Don’t forget your swimsuit!

2.) How many pairs of pointe shoes will you need? One pair of technique shoes will work but you need to be prepared when it comes to pointe shoes. For a six week program I would recommend bringing four to five pairs of pointe shoes. (be sure to save one pair for the workshop performance!)

3.) Are the studios air conditioned? This is something that will also determine how many pairs of pointe shoes you will go through. If you are going to be dancing in a warmer climate where there is no AC, you can anticipate that your pointe shoes will break down or “die” faster. Check into this before you leave just in case you need to pack an extra few pairs of shoes.

4.) Bring things to do. If you are staying in a dorm or with a host family you will more than likely have a curfew. This curfew could be early so you want to make sure to pack lots to do. I recommend bringing lots of books, dvds, games, magazines or a laptop if you have one.

5.) Don’t forget your camera. With all of the fun activities that your chaperones will have planned for you in your new city you don’t want to miss a Kodak moment! The photos you take and the memories that come with them will last you a lifetime.

6.) The last thing you want to be sure to take with you is a positive attitude. Embrace the new styles, techniques and teaching staff that you will be introduced to. Even if you get frustrated, stay open minded and your teachers will recognize how well you can overcome adversity. Remember: summer study is all about getting new perspective and walking away from the experience a new and improved dancer.

I hope that these tips help you with your ballet summer intensive program packing. As always feel free to send your questions in by emailing me at nikol@balletaudition.com. I am looking forward to hearing from you 🙂

Posted in Ballet, Dance, Summer Intensives, Technique Tips

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Ballet Strength DVD Secrets

Jan 22

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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!

Posted in Ballet, Ballet News, Ballet Strength, Strength Training for Dancers, Technique Tips

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Nutcracker Ballet Partnerning Advice

Oct 24

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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

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Ballet Core Strength

Sep 27

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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.

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

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