9 Tips for Safe Dance Practices
As the preliminary audition round for your dream pro cheer team approaches, you can feel the pressure of showcasing your talent or skill as a dancer to land a spot on the 2022 roster. It comes as no surprise that you’ll practice a given choreography or your own really hard because of this.
While it’s good to exercise diligence as an aspiring pro cheerleader, you must not ignore safety during dance practices — as getting pressured of an upcoming audition round puts you at risk of incurring injuries. Here are 9 safety tips to follow to help you stay in top condition for learning a choreography until the big day.
1. Make sure you’re in the right condition for practicing
Don’t practice your dance choreography if you lack sleep, are sick, or have any existing injuries. A healthy body and mind find it easier to learn dances and adapt to the physical demands of a performer.
2. Warm up and stretch before everything
Your muscles are cold prior to any increased physical activity. If you practice dancing without warming up, you’re more likely to experience painful cramps that would interrupt your training session.
3. Wear the right clothing and footwear
Rubber or dance shoes with the right fit are your greatest assets for preventing ankle sprains and other foot injuries. They are light, flexible, and will cushion impacts as you practice dancing. Athletic apparel will keep your body cool for long dance training durations.
It’s okay to dance in clothing that’s appropriate for the genre. However, you’re not going to feel comfortable. Sometimes, your clothes would even restrict your movement. It’s best to dance wearing your gym or planned audition outfit.
4. Practice in a safe area
Choose a training spot that has an even and clean floor with a wide and open space.
Sure, you can practice at home. The problem with that is you might hit objects that will cause damage or injuries. If you don’t have a wide backyard, you can practice in a nearby vacant parking lot. Just bring a Bluetooth speaker with you.
5. Perform with the correct posture and techniques
There is a reason why proper dance techniques and posture exist — to prevent injuries. Whatever choreography you’re practicing, observe the model’s movements closely. Pay attention to the effort exerted on spins, turns, kicks, hair tosses, and jumps. The most common cause of dance practice injuries is overdoing a simple routine.
6. Pace your sessions according to your current fitness and dance skill level
It can be tempting to go straight into practicing advanced dance moves, especially if you’re excited to audition or have little time until the preliminary round. But never give in to that temptation or pressure. If you’re a beginner, practice at your level.
We’re not discouraging you from aiming high. It’s just that your body and mind cannot immediately handle intermediate, advanced, and higher levels of dance moves. Take your time. If you think you can’t master a choreography in three weeks or one month, don’t force yourself.
You can always try next year when you’re better prepared or audition for another pro cheer team.
7. Take breaks
Listen to your body. If it screams exhaustion then take a short break or call it a day. It’s difficult to memorize routines or a whole choreography when you’re tired mentally and physically. If not, it’s entirely counterproductive.
8. Drink plenty of water before and after practice
Eating a nutritious meal and drinking water before a dance practice is a given as you’ll need the energy. But still, a lot of people neglect or forget to properly hydrate. Water in your body keeps your joints lubricated, your body cool, and helps in the distribution of calories throughout your muscles. Without drinking water, you will feel dizzy or tired easily.
9. Cool down after practicing
Finally, allow your body to cool down after a dance practice. This will help your body properly return to normal mode for other activities and reduce delayed-onset muscle soreness.
Auditioning for a pro cheer team is a form of competition. But it isn’t about who’s the best dancer. It’s about having the dedication, positive attitude, and readiness to represent their NFL in the stadium and outside. Instead, of rushing your audition preparation, take the time to learn and mold yourself into being the ideal pro cheerleader.
Get more audition dance prep tips here!
- Jazz and Hip-Hop: Understanding these Dance Genres in Professional Cheerleading
- How to Combat Low Energy and Fatigue in Dancing
- 4 Home Workouts That Increase Your Agility for Dancing
- Dance-Based Workouts to Get You Pumped Up for Pro Cheer Audition Dance Prep
- How to Manage Muscle Pain After Workouts and Dance Practices
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