Good Dance workout for home

[Guest starryeyeddancer]

Hello I'm very new to this type of thing but I need the help of dancers around the world. I'm 15 and I've danced for 6 years. The thing is, I'm not felxible...at all. I can't even do the splits... . I know that sounds horrible but I have really tried, but I'm not sure what are good excerises to do at home. I don't want to do the ones from dance because they take way to long. Anyhoo, if somebod could give me a good workout meathod that takes an hour to an hour and a half that streghtens and streghtes everything, I would love you until the day I die!!!!!!

Thanks,

Tracy

[Mel Johnson]

Hello, Tracy, and welcome to Ballet Talk for Dancers.

 

Don't worry about splits - they aren't much of anything in the world of ballet. They are exercises in themselves, but should only be attempted when well-warmed-up. I don't think any self-study is perfect, but the New York City Ballet Workout, both video and accompanying book, is pretty close to what you're looking for. Pilates is good, too, but you need an instructor to be your "eye outside the self" for it to be effective.

[sugarplum239]

I don't know if this will help at all so feel free to delete it, but when I was trying to get my splits (just so I could show them to my friends) I would do a normal bar- plie, tendu, degages, rom de jambe etc. I would also do all of the porte de bras so I was stretched out too, then I would go onto a hardwood floor in slippery full length pants go down as far as i could go, then I let go of the floor- it hurt a little so don't over do it- for me, my teacher said to go to the point where I felt like I was going to cry and to hold it there- this might not be the safest way to do it though so don't push yourself too hard

Edited August 24, 2006 by sugarplum239

[Victoria Leigh]

I'm not going to delete it, sugarplum, I'm leaving it as an example of WHY we do not like young students to give advice. I know you mean well and are trying to help, however, what you describe is potentially dangerous. When someone who cannot yet accomplish splits, working on them WITH the hands on the floor is very important. Also, I really do not feel that it is necessary to go to the point of major pain that would cause you to cry!

[sugarplum239]

Sorry Ms.Leigh thats what my teacher told me, but I see now that she was wrong

[L' Allegro]

Aha! Now you see what I did all last year!

 

That is, give myself class.

 

I always did a full barre, just like what the teacher gave. Then, when i felt REALLY warm, I did deep stretches- barre stretches, foot-in-hand. Some floor stretches, (like from modern) but I did NOT do the splits until after all that. I'm really paranoid about injury, so I always stopped if something didn't feel right, even if it didn't hurt. Then I would do centre work. Practicing pirrouettes, etc. That takes about an hour and a half or an hour, depending how long you stretch and how many repetitions of exercises youdo. I do some barre work en pointe, for strengthening, for half an hour after. But I don't know if it's good for everyone...

 

Classes are much better than practicing at home (although you probably knew that), even if they are at a Dinkle- why? (ok. this is my opinion) I always work harder in class, with a teacher walking around, watching, even if he doesn't correct or compliment me. I stretch harder and longer.

[Victoria Leigh]

Working on your own is not recommended unless you are advanced enough to know what you are doing. If your training has been poor, then you will simply reinforce bad habits by working on your own. And, attending a class at a Dinkle is certainly not recommended either, as you will just keep learning more bad habits.

[L' Allegro]

What about strengthening en pointe on your own? at the barre? is that ok???

 

(limited class time here)

[Victoria Leigh]

Yes, but it must be in addition to your classes and not instead of! If you are not taking at LEAST 3 one hour and a half technique classes per week, plus pointe classes, then you should not be on pointe. I'm really sorry, L'Allegro, but you are not going to become a dancer without regular classes, and you are probably at the age where you should be doing 3-4 hours a day, 6 days a week!

[sugarplum239]

Ms.Leigh, how many classes a week should I be taking? I have been en pointe for one and a half years now and I am thirteen

[Victoria Leigh]

How many technique classes do you have? If you are "on track" for professional, you should have a minimum of 4 technique and 3 pointe. But, that depends on your level. I have had many 13 year olds who are in a level with only 3 tech and 2 or 3 pointe, but I have also had some exceptional 13 year olds who have daily classes for 3-4 hours, 6 days a week. It depends a whole lot on your school and your level.

[sugarplum239]

I take four technique classes three pointe classes one variation class, one partnering class and possibly a couple modern classes later on this year if they offer it - thanks for all of your information!- you know so much

 

oh I also take one jazz class (we are required to have at least one jazz class to advance)

[Victoria Leigh]

Sounds like you are right on track!

[Guest afroballet01]

Major Mel - It's good to know that the NYCB Workout is good as I have just started using it on a regular basis to get back in shape for dance,and I love it!