Dancing is both an incredible art and a very physically demanding sport. Competitive dancers work hard during their classes to perfect their routines and often dedicate much of their free time outside of classes to their fitness regimes. This level of commitment may be harder to maintain in the off-season, especially without the strict scheduling that regular dance classes provide.
Keeping dancer fitness levels up during the off season is essential for dancers who want to be able to pick right up where they left off when they return to their lessons in the fall. Creating a healthy and challenging exercise program during the off-season is a surefire way to maintain the strength, balance and flexibility you worked so hard to build in your classes.
The Importance of Cross Training
One of the most beneficial things any athlete can do for himself or herself is take part in a cross training program. While practicing moves and routines that are specific to dance are great for muscle memory, it can leave some areas of the body under worked. According to The Dance Journal, the point of cross training is to add to a fitness level without causing overexertion. It can create a more rounded, total body fitness that helps to prevent injuries.
There are many ways to cross train, with each offering its own benefit to your fitness regime. Aerobic exercises like running or spinning can improve endurance and lung capacity. Weight training can help you pinpoint specific muscle groups that you want to target, like creating more dynamic leg muscles or strengthening your core.
Whatever your goals for the off season are, it’s important to take your cross training slowly and to make sure you’re doing exercises correctly. Trying to do too much to too soon can lead to easily preventable injuries. Be sure to also take rest days and to mix up your workout routines. Doing the same exercises every day will cause you to eventually reach a plateau where you stop making progress and just increase your risks of getting hurt instead.
Attend Other Fitness Classes
If you prefer the structure of having classes to go to each week, consider joining a gym that offers fitness programs. Classes that focus on strength and flexibility, like yoga or pilates, are great for building the muscles and increasing the range of motion that you need for dancing, according to Marie Claire. Having a schedule can help keep you accountable during the offseason so you’re less likely to skip workouts.
The summer season can be a good time to experiment with different workout programs. Find something that you enjoy and that gives you the results you’re looking for. Attend classes that are fun and make you excited to be there.
Talk to Your Dance Teacher
Planning a dancer fitness program by yourself can be a tough task, especially when most of your dance technique experience comes from the classroom and not the gym. Ask your teacher for specific exercises or workouts to be doing during the off-season, so you have some professional guidance on how to keep your form up. Depending on your studio’s summer plans, you may even be able to get into the classroom a few times over the summer for some dedicated work.
Taking Care of Your Body
Exercise is important to dancer fitness but it isn’t the only element. Be sure you’re still taking care of your overall health, like eating healthy, balanced meals and drinking plenty of water. Remember that your body needs calories for energy. Try to avoid doing heavy workouts if you haven’t had a substantial meal yet, and stay hydrated during hot summer days.
Sleep is also critical for staying in shape. Your body makes repairs and rejuvenates itself when you’re getting some shut-eye. Make sure you don’t skimp on the rest so you can feel and perform at your best.
If you have any concerns about your summer dancer fitness plans, be sure to talk to your instructors or a doctor. Focus on your safety so that you’re ready to come back to dancing again in the fall.
A dance studio is a large, open space suitable for a variety of activities, so why not get the most out of it? Dance studio rental is a fantastic way to maximize revenue. But don’t hand over the keys just yet – read our guide below to get started.
Why Rent out Your Studio?
Renting out your dance studio is a great way to generate extra income, especially during the slower summer months. Once you secure trustworthy renters, the effort on your end is minimal – you make money simply from letting someone use your space. Renting is especially helpful if you need to travel to attend a conference, perform in a show or even just take that well-earned vacation you’ve been putting off for years – with other people using your space, you can rest easy knowing that the power won’t be shut off at your studio while you’re away.
Dance studio rental also generates additional income by exposing your classes and services to new clients. Everyone that attends events held by renters at your studio will see firsthand the programs you offer and the space’s atmosphere, which can lead to new students. This type of exposure can sometimes be more effective than traditional marketing methods.
Who Can You Rent To?
The versatile design of a dance studio makes it a great fit for a wide range of activities. You can rent out the space for children’s birthday parties, and, if you have the resources, parents can hire one of your instructors to lead the party. The wood floors, high ceilings, sound systems and mirrored walls make dance studios a great fit for hosting fitness classes, like pilates and yoga.
If there’s a gym located near your studio, ask if they need extra space to hold their classes. Community groups and children’s scout troops are always looking for open spaces where they can hold events and meetings, too, along with local small businesses searching for an open space for team-building activities, retreats and training seminars.
Another creative way you can rent out your studio is by using it as a theater. Hanging black curtains on rods, adding seat risers and installing a few extra lights on the ceiling can transform a practice space into one fitting for performance. Dance Studio Life interviewed one studio owner who made an area of her studio workable as both a teaching space and a theater on a budget.
“You don’t have to have a large pocketbook to do the things you want to do. You just have to have a mission and share it—if you build it, they will come,” said Jonna Maule of Company Ballet School and Performing Arts Center in Spokane, Washington, in an interview with the site.
Once you’ve equipped your space with the basic theater equipment, you can rent it out to local performance groups, schools, dance troupes and bands. An added bonus is that your dancers now have a performance space in their studio, too.
“Successful renting depends on preparation and research.”
Liabilities to Consider
Successful and profitable renting depends on adequate preparation and research. Your first step should be to check whether your lease agreement for your facility allows you to rent out the space to other people, according to Dance Teacher magazine.
Safety is also another important consideration. Read up on your existing insurance policies and what they cover for outside renters and create a rental agreement outlining the risks the renter is responsible for that you can share with each client. It’s also necessary for the renter to have their own liability insurance so that you are not held responsible if they injure themselves during their classes or events.
With the chilly temperatures and few hours of daylight, summer seems ages away. While it’s hard to imagine lazy days of sun during not-so-fun January, it’s a good time to start thinking about how you will generate revenue for your studio during the summer months. Since many families go on vacation, ensuring your dance studio has an income from May to September takes some creativity. There are many summer dance ideas that your studio can keep revenue up during the summer months, including camps, intensives and workshops, and by renting out your facility.
During the summer, we’re all guilty of spending a few too many minutes daydreaming about the beach while we’re supposed to be working. But keep in mind that kids are even more susceptible to laziness and distraction during these dog days. To remain profitable over the school break, dance studios need to offer creative programs that keep students engaged and entertained.
Here are some summer dance ideas your studio can generate income this summer:
Summer camps are a win-win for everyone: Kids get out of the house, parents get some more time for themselves and dance studios get increased visibility. Camps can take place over a few days, a week or even a full month. Whichever duration you choose, the important thing is that your attendance policy is flexible. Since families have vacations and other commitments during the summer, letting students drop in and avoiding scheduling camp on Fridays and weekends makes the program convenient for parents. Also, allowing parents to pay for a total number of days, as opposed to one set fee for the entire camp, accommodates summer plans and reduces stress, which ultimately means greater profits for your studio.
Camps are especially great for young children, who are typically at home during summer break with lots of energy to spare! While your camp should include some elements of dance, it’s important to keep in mind that kids are raring to let loose and have fun. A creative camp theme that combines movement with crafts and other activities will garner the most interest and keep kids engaged.
Here are some easy theme ideas:
Princess Party: Kids will love living out their fairy tale dreams with this theme. Have them wear their favorite costumes to camp and spend the day dancing to songs from princess movies. Kids can decorate crowns as a fun craft, and lunchtime can be transformed into a royal tea-time!
Fairy/Butterfly Garden: Have the kids don sparkly wings for a day of fluttering fun. After learning some simple choreography, campers can “fly” around the room, maneuvering their way past some easy obstacles. The fairies or butterflies can pair up and learn a dance routine together that they then present for their friends. For a craft, the fairies can decorate wands and the butterflies can draw or paint colorful butterfly friends.
Pirates: A great idea from Dance Studio Life is offering camps that are geared more toward boys at the same time as your other camps, since parents are then more likely to enroll siblings. Mini-mateys will love a swashbuckling pirate camp, where they can learn simple dance-inspired “sword fight” routines (with foam cutlasses, of course!) and watch scenes from their favorite pirate films.
Intensives appeal especially to teenage and young adult dancers and are a great chance for students to dive into subjects that they may not have a chance to learn about during the school year. Try to make them as creative and in-depth as possible to attract the most students. To give your intensive an extra draw, hire “guest teachers” from local universities or big city-studios. Another idea is to focus your intensives on unique specialty subjects that expand students’ experience with dance. For example, Juilliard’s three-week summer intensive includes classes in yoga and improvisation, and collaborates with the music program. Another creative idea is the Dance College Preparation Intensive offered by Cornish College of the Arts, which provides students with technique classes in several styles along with lectures in helpful areas like essay writing.
One-day workshops are flexible and low-commitment, which makes them perfect for the summer months. To attract the most students, keep the purpose of the workshop ultra-specific. Dedicate the day to improving a specific set of moves, or focus on other useful skills, like choreography or improvisation. Think about an area that’s important for a dancer to learn in order to improve and grow, but that isn’t usually offered in regular classes. For example, Skidmore College’s Summer Dance Workshop includes a course in Performance Techniques.
“Rent out your studio for birthday parties or town recreation programs.”
Rent Out Your Studio
In addition to offering the programs above, renting out your studio will help you garner a higher income during the summer. Rent out the studio for birthday parties and town recreation programs or to school teams and fitness instructors. Consider the demographics and specific needs of your community to generate the most revenue from renting out your facility. DanceTeacher magazine profiled the owners of Downtown Dance Factory in New York City, who began offering birthday parties after noticing that there was a space in the local market.
“We knew from our own experience as moms that there was a demand for interesting, well-run birthday parties, and in downtown Manhattan, hardly anyone has room for that type of party at home,” said Hanne Larsen, one of the owners, in an interview with the magazine.
Beyond creating additional income, renting out your facility introduces new dancers to your programs. The more people that come into your studio, the better, and many parents whose kids attend events or parties at your studio will enroll them for classes come autumn.
Keep your studio hot this summer with these creative income generators.
Many people would consider dance a workout in itself. However, in order to be at your best as a dancer, there’s some preparation required off the stage as well. Some dancers appreciate a good workout to help keep them in shape but also to keep their muscles limber and strong. While everyone has a different workout they prefer, some moves are classic, especially barre exercises.
While there are several different types of barre classes dancers can take to keep in shape, Physique 57 is currently one of the best in the business. Several celebrities have tested out this class, including Chrissy Teigen. The classes are modeled off of the Lotte Berk Method, a tried-and-true method created in the ’50s and used by dancers all over the world. If you’re looking to stay toned and lean off stage, use these moves from Physique 57 to help you stay in shape, according to Dance Spirit magazine.
Have you tested out these barre exercises?
1. The Curtsy
This exercise helps work your thighs, improves your balance and tones your core and back. If you’ve ever done ballet, you know this move pretty well. For this exercise you will need a sturdy chair to use for balance. Begin in plie form in first position. Make sure you feel comfortable, not awkward or strained.
Place your hands on the back of the chair and lean the top part of your body forward, keeping your back straight, until you reach a 45-degree angle. Once you’re in this position, lift your right heel off the floor and slide it to your left side behind your body, so that it aligns with your left shoulder.
Slowly begin to lower yourself to the ground, making sure to keep your hips and your shoulders aligned. Begin to do 30 to 60 pulses in this position, and then switch to the other leg. If you really want to test your strength and your muscles, try this position even lower to the ground.
“Barre classes are modeled off the Lotte Berk Method, used by dancers all over the world.”
2. The Deli Slicer
Even though this workout has a funny name, these moves help tone and strengthen the obliques, gluteus maximus and hamstring muscles. Begin lying down on your right side with your arm stretched upward beneath your head.
Place your left palm on the ground near your chest to help keep yourself balanced. Pull your knees toward your chest until you reach a 90-degree angle. Keeping your legs together, lift your feet off the ground with your knees staying on the floor.
From this position, push your left leg outward until it’s straight. Try to reach as far as you can go without straining yourself. Then bring your leg back in, returning to the initial position. Complete this move 15 times slowly, followed by 20 times quickly. Then switch sides. If you think about the motion of your legs, it should look like a deli slicer.
3. The Superwoman
This exercise is great for the core and can help tone your abdominal muscles. You will need a cushion and a ball to perform this move. Begin sitting on the ground. Place some type of cushion – whether it’s a yoga mat or a pillow – behind your lower back for support.
Once it’s in place, start to lower yourself onto it, making sure to keep your arms, head and neck upright. Place your feet on the ball, keeping your toes pointed forward. Make sure your knees are bent at a 90-degree angle and your arms are outstretched forward.
Inhale inward and place your arms overhead so that your body is entirely on top of the cushion and your legs are completely straight, with your feet still resting on the ball. Return to the initial position.
Repeat this process between 30 and 60 times, depending on your strength. Make sure you don’t sit all the way up on the return, as that won’t work your muscles as strongly.
4. The Pretzel
This exercise helps stretch your hips, strengthen your waistline and tone your gluteus maximus. Start this exercise sitting on the ground, with your left leg at a 90-degree angle in front of you and your right leg at a 90-degree angle behind your back. Try to push your right thigh as far back as it’s willing to go. Place your hands on the floor on either side of your left leg to improve stability.
Tighten your core, point your toes and lift your right leg off the floor and move it up and down between 20 and 30 times, keeping the leg bent at 90 degrees.
Then, repeat the position but extend your leg and keep your foot flat for another 20 to 30 repetitions.
Rest and relaxation may be tempting during the warm weather, but dance students who are serious about staying in shape and being ready to excel come fall need to stay active to maintain their muscle tone, flexibility and endurance. Here are some tips on cross-training for dancers that studio owners and dance teachers can pass onto their students.
“Summertime indulgences can set dancers back.”
Benefits of Cross-Training for Dancers
If students are going to truly commit to cross-training, they need to understand its importance. One of the big benefits of cross-training during the summer is that it will help dancers stay in shape. Week after week of lounging around the house, hanging at the pool and indulging at summertime cookouts can set dancers back if they don’t keep up their activity levels. Dedicated students should be working to maintain muscle strength and flexibility while also improving trouble areas.
While these short-term goals are important, there are also some bigger benefits of cross-training for dancers. Students who are consistently engaging in activities outside the studio often are less prone to injuries and can push past training obstacles faster than dance-focused peers.
Activity Options for Dancers
So does this mean your students should spend their vacations in the gym? Not at all! There are many different methods of cross-training that will appeal to even the most reluctant dancers. David Popoli, M.D., a primary care sports medicine physician from Children’s Healthcare of Atlanta, explains that there are activities that allow dancers to express their artistic side while still giving them a great workout.
Yoga and Pilates
As Popoli mentioned, yoga and Pilates are great summertime activities for dancers. These low-impact activities will help students improve their flexibility, control their breathing and target specific muscle groups. You may want to see if a group of your dedicated dancers are willing to take a yoga class in the studio over the summer – hosting an instructor is a great way to bring in a little extra revenue during the slow season.
Another viable option is weight training. Many females are hesitant to lift weights, as they don’t want to end up with big bulky muscles. However, when done correctly, weight training can be extremely beneficial to dancers.
“There are a lot of misconceptions about weight training,” Emery Hill, athletic trainer at Houston Ballet, explained to Dance Spirit magazine. “People think that if you lift weights, you’ll get big musculature. But it can be very beneficial as far as being able to lift or be lifted, or to hold your position, because you have more basic strength.”
Encourage your dancers to work on their cores, biceps and legs by lifting weights. Three sets of each exercise with eight to 10 reps is the perfect amount to keep them looking long and lean while still building up strength.
When the weather is simply too nice to stay inside, dancers can continue their training with outdoor sports. Students who want a full-body workout can try swimming laps at their local pool. This activity doesn’t put any pressure on the joints, but it can really get your heart pumping, helping improve endurance.
Biking is a good choice for dancers who want to build up their leg strength. Encourage your students to ride in low-resistance areas – like flat stretches of land – so their leg muscles stay trim.
To run the best studio possible, dance instructors need to teach more than plies and box steps. Teaching proper breathing techniques for young dancers is just as important as showing them the right moves. As a studio owner, you should make sure that all your beginners are being instructed in proper posture and breathing so they can grow into beautiful and confident dancers.
Benefits of Proper Breathing Techniques for Young Dancers
To new dancers, especially those who haven’t participated in physical activities before, practicing breathing may seem a bit silly. However, there are a number benefits that come along with proper breathing techniques. Live Healthy explained that you can help prevent muscle fatigue by giving your body extra oxygen. Dancers with strong respiratory muscles will be able to dance for longer periods of time and stay alert and focused.
Controlled breathing also helps to relieve tension dancers may be carrying. This can relax muscles and loosen movements. According to Live Healthy dancers who are stressed are more prone to injuries. Practicing breathing exercises will help young dancers to move more fluidly and give a better performance, all while preventing physical harm.
Practicing Better Breathing
Take a few minutes in each of your novice classes to practice some breathing exercises with the students, and make sure your instructors are doing the same. An article on teaching proper breathing from the Imperial Society of Teachers of Dancing recommended you encourage students to breathe deeply from their diaphragms by focusing on expanding their ribcages. Proper breathing techniques for dance includes heavy utilization of diaphragmatic breathing.
There are a couple of easy exercises to help dancers become accustomed to this potentially foreign practice. Live Healthy suggested you start by having students lay with their backs on the floor with their palms on the lower abdomen. Take deep breaths to the count of four, and have everyone watch their hands rise. Exhale and focus on tightening the abdominal muscles. Another option is to practice a few easy yoga poses, like upward salutes and forward folds. Everyone should inhale as they raise their arms up and exhale as they bend forward to touch their toes.
Slowly Progress to Rhythmic Breathing
Once your students get the hang of these exercises, Dance Teacher magazine suggested you move on to rhythmic breathing. To practice, play a song that you’ll be using during rehearsal, and have the dancers pace their breath to the tempo. This exercise will help prevent stiffness and tension when performing and make the dance appear smoother and more effortless.
This article was updated at 2:22 p.m. on September 17, 2014.
If you’re looking for a way to switch up the dance warm-up for your class, consider incorporating some yoga poses into your routine. Yoga is great for flexibility and balance, and it also relieves stress and helps kids to focus. Here are some of the benefits dancers can gain from practicing yoga and some of the best poses to warm up with.
Why dancers should be yogis
Almost every type of dancer, from ballet to hip-hop, can benefit from regular yoga practice. ISport explained that one of the biggest gains will be in flexibility. Yoga can help young dancers target their problem areas and keep those muscles lean. It’s a great practice for impatient young dancers, because yoga poses can gradually stretch muscles and prevent tears. ISport also pointed out that yoga is a great way to build upper body and core strength. Warming up with yoga is helpful in teaching students proper breathing techniques as well. Yoga emphasizes deep breaths from the diaphragm that won’t alter the alignment of the spine and ribs.
Best poses for warm up
To best incorporate yoga into your class warm up, start with some deep breathing exercises. Encourage your students to relax and focus on their breathing. This will help them to shake off distractions and release stress they’re carrying. You’ll probably want to move through a few basic poses – forward bends, downward dog, plank – to get them started. Once you feel everyone is ready, try these poses together.
Big Toe Pose: In this variation of a forward fold, you’ll keep your legs as straight as possible and grab your big toes with the index and middle fingers of each hand. Have students alternate between pressing their chest to their thighs and stretching up into a table-top position. YogaWiz explained that this is a great exercise to stretch the hamstrings and calves.
Triangle Pose: Begin with your feet about three feet apart, with one foot facing forward and the other perpendicular to it. With arms outstretched, move your torso toward the front-pointing foot, then reach down with your front hand and rest it on the floor or your calf, and extend the top arm toward the ceiling. You’re stretching the front and back of your legs with this pose and also opening up your hips and chest, according to YogaWiz.
Tree Pose: This is a great balance exercise that kids will enjoy. Stand with your feet together, then draw one leg up and place the sole of your foot against your inner thigh or calf – getting your leg up high isn’t super important, but don’t place your foot on or near the knee. If you want an extra challenge, raise both arms above your head. Make sure to switch legs to optimize the stretch and open your hips.