Young dancers tend to be dedicated, willing to try new & exciting choreo. and reluctant to miss any comp or performance. To this end they may over-exert themselves or try so hard and put in such long hours that they unknowingly become fatigued and tired, loosing focus and concentration in class. Both of these situations can result in injury which usually means time away from dance which no-one wants.
Warning signs young dancers should look out for include muscle cramping or spasm which suggest the muscles are not strong enough yet for the choreo, muscles may feel tighter rather than looser during or after class suggesting more stretching or different stretches are required, and dull aching in the legs which is still present the next day suggests overuse of the muscles. If pain is felt over the front of the shins it may be a warning sign of ‘shin splints’; if there is pain over the top of the foot near the 2nd toe it may be an early sign of stress fracture – please see your teacher or your favourite dance physiotherapist for assessment and advice.
Any signs of swelling, bruising or very local pain may also be early warning signs of strain on muscles, ligaments or joints requiring the dancer’s urgent attention to correct any faulty technique, incorrect stretching or dangerous strengthening exercises which may be occurring.
 Rolling over toesDoes this step require a level of strength?This dancer is working very hard at maintaining a sense of ‘straight knees’ (quadriceps muscles) and dorsiflexed (flexed) ankles (tibialis anterior muscle) to ensure she does not crash through the step and land on the floor with bent knees. The abdominal muscles are also working very hard to maintain control of the trunk and positioning of the arms. While a high level of strength is required for this step so too is a high level of balance, co-ordination and timing of muscle control to make such a difficult, potentially dangerous step appear effortless yet safe.
Are there any preparation exercises for this type of step and how often should they be practiced and for what length of time?Firstly the dancer must practice slow, strong controlled backward port de bras, side port de bras and high releases to ensure adequate flexibility in the trunk & shoulders as well as strength in the abdominal muscles, neck & arms. Next the muscles of the hip, knees & ankles must be adequately strengthened eg facing the barre, parallel rises to demipointe or pointe – plie on the rise – return up – lower to flat. Repeat 5 times gradually increasing the repetitions to 10 over time. Progress to rises in parallel as above with arms in 5th port de bras. Repeat 5-10 times. Progress to executing the rises with arms in 3rd with a high release. Repeat 5-10 times. You must then STRETCH to lengthen all the working muscles and avoid ‘shin splints’. These preparatory sequences must be practiced 3-5 times per week gradually increasing the number of repetitions in preparation for performing the step.
What are the repercussions of doing this step without the adequate strength and or suppleness?If this step is not properly prepared for the dancer can expect low back pain, knee pain, shin splints and stress fractures or full thickness fractures in the small bones of the foot. Only strong, well prepared dancers should attempt this step.
Back arch while lying face down so that the body arches over the head, feet touching the ground in front of the headDoes this step require a level of strength?This position requires incredible strength in the flexor muscles of the neck (chin to chest), as well as excellent abdominal/core strength to maintain the position and control/protect the lower back from injury.
Are there any preparation exercises for this type of step and how often should they be practiced and for what length of time?Preparation must begin with good flexibility in the low back (1/2 press ups with hips remaining on the floor, backward port de bras) and in the hips (lunges, attitude derriere, arabesque); followed by great core strength of abdominals & shoulder stabiliser muscles (lats, serratus anterior), practiced second daily with 5-10 repetitions of each – slowly, with control and a focus on alignment and timing of the movement.
What are the repercussions of doing this step without the adequate strength and or suppleness?This position has the potential to cause painful neck spasms with damage to neck joints, muscles, ligaments and discs along with low back strain causing pain in the centre of the back often referred to the buttocks and legs, or more serious injury like spinal fractures and disc damage due to excessive, uncontrolled spinal extension (crunching into the low back). Only very accomplished dancers should be performing this.
Split Jump
Does this step require a level of strength?The split jump requires strong abdominal muscle control (which is obvious in the photo) as well as strength in the hip flexors, quadriceps and tibialis anterior (ankle flexor/dorsiflexors). The dancer must also have great strength & speed in the ankle plantar flexors (point the foot) to ensure the landing is through the feet, absorbing the shock of the jump & landing correctly. This requires great strength, speed & impeccable timing.
Are there any preparation exercises for this type of step and how often should they be practiced and for what length of time?Of greatest importance here is flexibility of the hamstring muscles (first splits), and the adductor or inner thigh muscles (second/front splits) to achieve the height of the legs in the first place. Preparatory exercises include static stretches eg splits, then dynamic stretches eg start with retire developpe a la second 5 times, battement second x5, side jetes x5. Repeat on the other side. Progress to split jumps facing the barre for 5, star jumps in centre x5 focusing on timing & control firstly then progress to gradually increasing the height of the split.
What are the repercussions of doing this step without the adequate strength and or suppleness?If the dancer is not supple in the hip joints, hamstring and adductor muscles or is weak in the muscles performing the jump the jump appears low & sluggish. However if the dancer overexerts there is the real risk of tearing the muscles of the inner thigh or hamstrings which is a difficult injury to rehabilitate and is best avoided!
As a dance physiotherapist my job is to advise young dancers on avoiding injury by helping the dancer to understand how to perform movements and steps correctly. If a dancer understands the risks & requirements involved in various steps they can prepare correctly for them. Many exciting or edgy steps are potentially dangerous for the inexperienced dancer – so take care & look after YOU.
DEBRA