7 Top Tips for a Safe Dance Practice
Dancing is a physical activity that’s both a sport and a form of art. While the artistic side of dancing doesn’t necessarily put the dancer at risk of injuries, the sports side of it does. That’s why as a pro cheerleader, you need to exercise safety during dance practices.
This will ensure that you’ll finish your audition prep and do your job as a pro cheerleader well. You’ll also avoid wasting time from recovering due to injuries. Here’s how to practice dancing safely.
1. Always do a proper warmup and cooldown every practice
Warmups prevent muscle cramping and soreness which could lead to falling during your practice. Aim to start early so you’ll have time to stretch your muscles and get your blood pumping.
Cooldowns are for preparing your heart and muscles for going back into normal mode. Without cooldowns, your blood will pool into your body’s lower extremities. There will be less pressure to deliver blood and oxygen to your brain resulting in you passing out after a dance practice.
2. Eat well and stay hydrated
Energy is essential for every physical activity. That’s why you need to eat hearty meals for fuel before practice. Then drink a lot of water to help your body metabolize your meal. Don’t forget to eat and rehydrate after practice as well to replenish your spent fuel. It’s highly recommended that you bring light snacks and a full water bottle to practice.
3. Regular physio checkups
Your body changes as you practice dancing and it could be negative or positive changes. Make it a habit to get a physiological examination. This will help your check if you have any undetected injuries that could potentially worsen.
Physio checkups also identify parts of your body you need to be careful of while dancing as well as extra needs you need to provide for yourself. One example would be food supplements to strengthen your bones, lubricate your joints, and grow muscles.
4. Train in a safe environment
Make sure that the place you practice on won’t cause you any injuries. Check for rocks in the grass or other objects like mounds and roots if you’re practicing outdoors. These elements can make you trip or incur a sprain.
When practicing indoors, clear your space of furniture or objects you can hit. Cupboards, tables, vases, side tables, and chairs are some of the things you should look out for. If you have extra money, creating a home studio would be best for you.
5. Get enough rest and avoid overtraining
Always listen to your body. If it’s tired, rest. Don’t push yourself especially if you feel pain in parts of your body due to practice. It’s probably because your muscles have microtears and you need to rest for recovery. When you recover, always aim to get 7-9 hours of sleep every night.
6. Exercise regularly
To make your body stronger, more enduring, and more energetic to the physical demands of dancing, you need to train it. Cardio, strength, and flexibility workouts will greatly benefit you. Then, accompany your training with a proper diet. Avoid overindulging in junk foods. But don’t forget to have cheat meals.
7. Wear proper dancing attire
In ballet, every dancer needs to wear a pointe shoe to dance properly. For hip-hop dancers, sneakers and rubber shoes are a must-have. Depending on the genre of the dance you’re practicing, you must wear the proper attire for it. Choose apparels that are breathable while allowing you movement flexibility.
Don’t forget to practice your routines by following the correct form and execution. They are the most important aspects of dancing that prevent injuries. It’s no use to be well-prepared if you don’t follow the proper dance techniques.
Read more dance-related topics here!
- How To Prepare For A Virtual Dance Audition
- Showmanship: What It Is and Tips from the Pros
- No Dance Classes In Your Area? Here's What You Can Do
- How to Freestyle Dance (A Guide for Beginners)
- How to Keep Your Dance Motivation High
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