Congratulations dancers, teachers/coaches and dance parents on another year done and dusted! Competitions, performances and just week to week classes – we are all SO ready for this break!
Heading back into the studio after 6 weeks off can be a little daunting though, especially if you have spent the whole time in holiday mode. Muscles feel squishy, or brains are a little foggy, and many of us take a few weeks before we are back in the swing of things.
So how can we make sure we walk into the studio ready to smash 2018 right from day 1? Check out the tips below which will keep you in shape… without interrupting your holiday and chill out time!
Come on guys. Just do it. You already know what that first week back is like, and you don’t want a week of barely being able to walk! People always seem to think stretching will be time consuming but its truly not! Set aside just 10 min per day just to maintain where you currently are. Even if you don’t increase flexibility over the break, you have worked too hard all year to lose it now! So its just about keeping what you have! If you spent all year planting flowers and getting a garden to grow, you wouldn’t just let it die over the holidays would you? Not when all you need to do is take a few minutes to water it each day. Your body is the same!
A tip? When watching a TV show just stretch in the ad breaks! Stretch when you are on your phone, or when you are relaxing by the pool, or when winding down before bed.
The key? Even if it’s not for long, you do need to do it every day. Other wise there is no point. It’s like only flossing the night before you go to the dentist: Trust me if you leave it til the night before, the professionals can always tell.
This is easier than it sounds. You don’t need to be going to a gym or going crazy, just stay moving wherever you can. Play backyard sports with friends and family, go bushwalking, bike riding, swimming. Why not organise a fun day with your friends and have relay races or team fitness games in your local park? This is not working out instead of having fun. It’s just keeping active while you’re having fun! There are plenty of ways to stay moving without it being a chore. In Australia we have daylight savings now which is awesome for evening walks. Again you don’t need to push yourself or try to become more fit; this is about maintaining all the fitness you have gained over the year in class. After an awesome year of getting stronger and stronger, you don’t want it all to be a waste just because you spent the holidays being a couch potato! In that first lesson back, coaches always know who stayed active during the break. And if it wasn’t you, you will be able to tell the difference too – and not in a good way!
Wherever/whenever you can! Go to holiday clinics/classes/open gym. If your coach offers holiday privates, try to book in. You may even be able to share with a friends to keep the cost down. Some gym’s have dance style group fitness classes like ‘Body Jam’ that are fun for something different. If you aren’t able to take any classes in the holidays? Get your friends together for a dance day! Stretch and practice skills together, you can even choreograph your own routines together! Even if you can’t get together with your friends, get your earphones in and dance around your room – even that counts! If it is keeping your body dancing and keeping you in the dance frame of mind (thinking about technique or at least creating/remembering combos), it will make you that little bit less rusty when you come back, and that’s definitely a good thing!
Goal-setting is SO valuable! The most simple way to do it is to write a list. Keep it short and very clear. Exactly what do you want to achieve? These goals are 100% up to you, no one else needs to know and they don’t need to be the same as anyone else’s. Split your list into short and long term. What do you want to achieve by the end of Term 1? And what do you want to achieve by the end of the year?
Examples of good goals:
- Get my back hand spring (any skills like a tumbling skill or a specific leap or pirouette is a very clear goal)
- Improve my balance in my pirouettes (not just your balance – be as specific as you can. On what skill? Why?)
- Improve my fitness and stamina (pick one area to work on like: fitness, flexibility, strength, balance, turnout etc.)
- Be more outspoken in class (Or maybe yours is to not talk so much in class! Goals don’t all have to be physical, they can be about you as a person. Maybe you want to make an effort to talk to more people in your class, include more people not just your best friends, be a better role model to the younger students, or to be more organised so you don’t always forget your tap shoes this year. All of these things are awesome goals too!)
Put this list in your diary/planner or on the wall of your room, somewhere you can see it often so you will keep the goals in mind and hold yourself accountable. Starting your year with very clear intentions will make a world of difference to your focus. The next step is to make an action plan for each goal. A goal is great but what are you going to do to achieve it?? If you are stuck, chat wih your coach/teacher about your goal and see what their advice is. They can help you with tips for during class and at home.
(Shameless plug: To step your goal-setting game up a notch, you can purchase a custom Athlete Progress Journal, please contact me through Letters from A Dance Coach on facebook to order)
Holiday – in moderation!
Holidays are a time when the rules can relax a little. Bed time is not so strict, healthy eating is definitely not so strict (especially around christmas time!) and we get to enjoy plenty of laziness and treating ourselves without training, homework or school to worry about. ENJOY all the things that come with holidays, you have earnt it! But the magic word: MODERATION!!
OF COURSE on christmas day you can eat lollies and a big feast and gingerbread and ice cream – it’s christmas! But maybe we don’t eat that much every day. Maybe little treats here and there are still fun. Of course you have earned your chill out time to relax! But maybe sitting down on your ipad every day is not the best way to look after your awesome healthy body. No school to wake up early for? Of course you can stay up later and watch movies with your friends, but maybe not every night or you will end up too tired and your body clock will be crazy!
It comes down to looking after yourself, and being kind to yourself. It might seem great to be lazy, stay inside on the couch, stay up late, never drink water, and have lollies for lunch every day BUT if it is making your brain and body tired, lazy and out of shape that is not being kind to the amazing body that you have. You will regret it in February when you are puffed out just from climbing the stairs to the studio, before class has even started!
Remember: EVERYTHING IN MODERATION – this really means everything, even your exercise and stretching! So this holidays, have fun, relax and treat yourself, but make sure give your body some love when you can too – you will be very glad you did!
Happy New Year and THANK YOU for reading my first few blog posts! See you all again when Term 1 begins!