Safe Practice

Safe Practice: Warm-up and Cool down

  • Begin every dance session with a warm-up exercise to prepare the body for sustained physical activity, preventing injuries.
  • Utilise a variety of movements in the warm-up, such as stretches, cardiovascular exercises, and strength-building activities, to enhance flexibility, endurance, and muscle strength respectively.
  • The intensity of the warm-up should gradually increase, mimicking the demands of the forthcoming dance routine.
  • At the end of the session, implement a cool-down period to slowly decrease heart rate and relax the muscles thus aiding in recovery.

Safe Practice: Body Protection

  • Maintain correct posture and alignment while dancing to avoid unnecessary stress on the joints and spine.
  • Emphasise on core stability to provide a strong foundation for limb movement, decreasing the risk of injury.
  • Use appropriate footwear and protective equipment whenever necessary to safeguard against the accidental falls or slips.
  • Always use a safe surface to dance on; avoid surfaces that are too hard, too slippery, or uneven.

Safe Practice: Technique and Execution

  • Proper technique in jumps, lifts, and turns reduces risk of injury and facilitates effective movement.
  • Ensure safe landing after jumps to prevent potential injury to the knees, ankles, or spine.
  • When executing lifts or balances, maintain communication with the partner to ensure both are ready and in synchronisation.
  • Exercise restraint and refrain from pushing your body beyond its comfortable range of motion.

Safe Practice: Nutrition and Hydration

  • Always stay hydrated during practice sessions to compensate for the water lost through perspiration.
  • Consume a balanced diet, rich in proteins for muscle repair and carbohydrates for energy, to meet the nutritional demands of dance.
  • Avoid performing on a full stomach, but do not go into a high-intensity session without any fuel in the body - balance is key.

Safe Practice: Rest and Prevention of Overuse Injuries

  • Schedule regular rest periods during the practice sessions to prevent fatigue.
  • Pay attention to the body’s signals – never ignore persistent pain or discomfort.
  • Practice mindful cross-training to balance out the muscular demands placed on the body by dance.
  • Stretching and foam rolling may aid in muscle recovery and reduce the likelihood of overuse injuries.