What is it?
Developed at Elmhurst Ballet School and in collaboration with the University of Wolverhampton, this is a 25-30 minute injury prevention intervention created for dancers. Based on best practice and scientific evidence on injuries in dance, this program focuses on:
Ankle, knee and hip stability
Jumping and landing control
Research evidence suggests that this combination of exercises has a prophylactic effect on injuries and in particular lower-body injuries.
What should I expect?
At first you might feel that your legs are a little bit heavy and shaky, especially if you go straight into barre. Don't panic, this is normal, your legs need time to adapt to the new type of exercise.
Also, your calf muscles might feel "tight" when you start skipping and a warm sensation. Your muscles will not get shorter, this tightness is more related to tiredness than the length of the muscle.
As time goes by, and especially if you consider that you will be doing this type of training minimum twice a week, it won't be long before you feel light again and your body will be ready for a new challenge!
The benefits of this type of training do not happen overnight. One needs to train between 4 and 6 months, and for at least 21 sessions, in order for the protective effects to kick in.
Be mindful, injuries cannot be eliminated from dance. Risks can be minimized, however, through smart training.
Both Sessions are demonstrated through videos. The videos include progressions and common errors.
The program is based on the concept Raise-Activate-Mobilise-Potentiate and is split into three parts:
Balance and proprioception
Jumping and landing technique
As part of muscle activation, you need to skip for 1 minute x 3 times with a few seconds rest between (15-20 sec). If you are not experienced in skipping, try to focus on landing with both of your feet at the same time, and in control, at the start (watch the video below for demonstration). Once you are better at it, you can progress to alternate skips and then to single leg serial skips (2-3 skips on one leg, then change).