Warm up is very important it prepares the body for physical exertion, participating in fifteen minutes continuous movement that builds with intensity so you engage your cardiovascular system.
- Raise internal body temperature by 1 - 2 degrees
- Increase heart rate and blood flow to the muscles
- Mobilise joints to increase the synovial fluid
- Raise speed of transmission of nerve impulses
- Prepare mentally and physically for dance
In power dance practice the first part of our warm up engages in continuous rhythmical activity that raises the body temperature and increases blood supply to the working muscles and is dance based activity that is very simple and rhythmical until your body is warm.
- Simple rhythmical movements for 10 minutes
- This raises internal body temperature 1 - 2 degrees
- Increase heart rate and the blood flow to the muscles
- Mobilisations of the joints
- Gradually increase the range of motion
- Increase the synovial fluid in the joints
Gentle static stretches of major muscle groups
Hold the position for 10 minutes breathe naturally
Never bounce or feel any pain
Another part of a dance warm-up is practicing specific skills ready for the dance practice ahead we practice movement that will be a part of our dance practice.
The benefits for an effective power dance warm up; the body will be prepared for strength, speed and neuromuscular coordination, complex moves. Oxygen reaches your muscles more efficiently this enhances muscle contraction. It can prevent muscle soreness after your dance practice or physical activity. Warm up is designed to prevent the risk of injury and also prepares the mind and body to concentrate on the task ahead.
Benefits of an effective dance warm-up:
- Prepares body for complex movements
- Aids muscle contraction and relaxation
- Can reduce muscle soreness
- Prepares mind and body for dance
- May minimise the risk of injury
It is equally important to cool down after each practice. The body must make a number of adaptations during the recovery period before it returns to normal, and this does not happen immediately.
- Gradually reducing the intensity of activity for 10 minutes
- Remobilise joints help to flush out waste products (Lactic Acid)
- Perform static stretches of major muscle groups hold for 15 seconds normally performed on the floor (never bounce or feel pain)
Benefits of cool down in dance practice:
- It decreases body temperature and remove waste products from the working muscles aids your recovery
- It prevents symptoms such as light-headedness and dizziness caused by the pooling of venous blood at the extremities
- It prevents muscle soreness and Delayed Onset of Muscle Soreness (DOMS)
- It promotes relaxation
We participate in a cool down as a part of our dance practice, it is important to always make sure you rehydrate after physical exertion and wear warm dry clothing so you are encouraged to bring water and extra layers of clothing. We also engage in massage to enhance recovery.
Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer accepts no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.