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PILATES CONDITIONING FOR DANCERS 14+

By Lars Rain Gustafsson

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PILATES CONDITIONING FOR DANCERS 14+

$47.00

Welcome to Pilates Conditioning for Dancers!  This revolutionary online course is the perfect complement to any formal dance training.

THIS COURSE IS FOR ALL TYPES OF DANCERS!

Description

WE KNOW THAT BEING INVOLVED IN DANCE CREATES A BODY THAT MOVES AESTHETICALLY, BUT OFTEN DOES NOT CREATE BALANCE IN THE BODY AS TURNS AND JUMPS ALWAYS SEEM TO BE STRONGER ON ONE SIDE VS THE OTHER.

We know that being involved in dance requires a body that has both tremendous strength and huge flexibility. Even though this stability and mobility should support each other, often times they do not and many dancers go through their careers with hypermobility in their joints, which might look amazing in a performance, but this hypermobility and overuse can cause major issues including:

  • Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction.
  • Foot and ankle injuries: Achilles tendonitis, trigger toe and ankle impingement.
  • Knee injuries: patellofemoral pain syndrome.
  • Stress fractures: metatarsals, tibia, sesamoids and lumbar spine.
  • Dancers are also likely to develop arthritis in the knee, hip, ankle and foot.

Pilates Conditioning for Dancers has been designed into 2 separate experiences.  One for dancers age 9-13 and the other for dancers 14 years of age and older.

Here is an explanation of why we designed these 2 courses differently.
(Both courses are included for the price of one HERE.)

PILATES CONDITIONING FOR
DANCERS 9-13 YEARS

9-13 year olds need more time with more of the foundational Pilates movements to better experience the muscle recruitment and coordination needed for bigger movements that they can learn when they get older. Like in dance, if the foundational movements/exercises aren’t programmed in our bodies correctly, then the more advanced moves are not going to come from the correct place. Whether you are a hip hopper, Irish dancer or a ballerina, all dance forms require the body to utilize the floor properly, understand the muscle contraction needed for their movements and to make it look effortless. This program will help those 9-13 year olds become more confident in understanding how to make moves look effortless with just the right amount of effort.

PILATES CONDITIONING FOR
DANCERS 14 YEARSS AND OLDER

14+ year olds have more awareness of their bodies in space (proprioception) and have a better understanding of their bodies. As this program starts more foundational, it builds quickly to the advanced exercises that can apply over all dance disciplines. Whether you are a hip hopper, Irish dancer or a ballerina, all dance forms require the body to utilize the floor properly, understand the muscle contraction needed for their movements and to make it look effortless.


Class #1 – Breath

In this class we will be focusing on the Pilates principle of BREATH and how breath navigates your movement through space. It’s very important how to utilize your breath when you are performing and when you are in the studio executing your instructor’s movement and choreography.

Props needed: mat, pinky ball (or tennis ball)

Class #2 – Control

In this class we will be focusing on the Pilates principle of CONTROL which is to understand and maintain the proper form, alignment and effort during an entire piece of choreography. This translates so well into the performing arts world where our bodies need to be in control to look elegant, strong and vibrant on stage.

Props needed: mat, dowel (or rolling pin or a broomstick) and foam block (can use yoga block or a textbook)

Class #3 – Relaxation

In this class we will be focusing on the Pilates principle of RELAXATION and how to find moments in the movement where you need to relax in order to execute the intense parts of the exercise. As you perform, you must provide a lot of energy on stage but be able to keep your endurance up in your entire routine. You need moments to relax without looking tired to be able to keep up with the choreography.

Props needed: mat, foam block (can use yoga block or a textbook), foam roller (or you can use the yoga block or a stack of books and place a blanket/towel to mimic the work we will do on the foam roller)

Class #4 – Centering

In this class we will be focusing on the Pilates principle of CENTERING. As it applies to dance, cheer and gymnastics, all movement needs to radiate outward from the centre. Developing a strong, stable and flexible centre is critical to the performing athlete being able to execute on stage.

Props needed: mat, pinky ball (or tennis ball), foam block (can use yoga block or a textbook)

Class #5 – Concentration

In this class we will be focusing on the Pilates principle of CONCENTRATION and paying attention to what you are doing and being in the present moment instead of thinking of past or future moves. This skill can take some time to understand. That present moment when you are on stage and perhaps have forgotten a move and then get inside your head and this is where the rest of the performance suffers. Skills learned in this class will help you to keep your focus on the particular exercise to you can relate this to your dance classes and routines.

Props needed: mat, pinky ball (or tennis ball)

Class #6 – Precision

In this class we will be focusing on the Pilates Principle of PRECISION. In any dance discipline, there are specific techniques that need to be executed to perform the exercises properly without injury. To be precise requires a mix of three of our principles that we have already covered in previous classes: concentration, control and centering.

Props needed: mat, theraband (stretchy band, could also use a pair of tights)

Class #7 – Balanced Muscle Development

In this class we will be focusing on the Pilates Principle of BALANCED MUSCLE DEVELOPMENT. Understanding, developing and maintaining correct alignment and form is essential to Pilates (and dance) and over time will lead to balanced muscle development. You and your instructors can tend to ‘favor’ a certain side when choreographing a routine to make the routine the best it can be.  This often becomes a problem later in your career where your bodies are not developing evenly right to left and can lead to injuries and imbalances. Let’s correct this!!

Props needed: mat, dowel (or rolling pin or broomstick)

Class #8 – Rhythm and Flow

In this class we will be focusing on the Pilates Principle of RHYTHM and FLOW. Like in dance or gymnastics, we need to have rhythm and flow to make the dance look pleasing to the eyes. It also needs to feel rhythmic in the body and this will help to create smooth, graceful and functional movements.  Get ready to flow!

Props needed: mat, blankets/pillows (will be made to make a wedge), foam block (or yoga block or a textbook)

Class #9 – Whole Body Movement

In this class we will be focusing on the Pilates Principle of WHOLE BODY MOVEMENT. The understanding of whole body movement helps to integrate the mind and body to create clarity and purpose in our dance choreography. We can’t just dance with our bodies, our minds need to be sharp when you’re in class.  Getting these pieces of movements to come together to make them more in unison can be a challenge and that is what this class is all about – making all the pieces look like a ‘whole’!

Props needed: mat, pinky ball (or tennis ball)

Class #10 – Let’s Reflect

In this class we will be focusing not on a Pilates Principle but rather a moment of REFLECTION. Reflecting back to the first class you started and remembering how hard it was to execute some of the movements and how much smoother, stronger and more elegant the exercises are getting. You’re going to start to understand that every Pilates class you take, there is always room to execute the movements more intensely by integrating all 9 Pilates principles not just to the exercise, but into your everyday life and into dance/gymnastics/cheer.

Props needed: mat


About Desiree

Your Pilates Conditioning Coach

Desiree has taught hip hop, tap, jazz, acro, ballet and lyrical to all age levels over the years and loves every moment of it. Desiree’s dance journey began in her hometown, Fox Valley, at age 10 where she started with tap. From there, she fell in love with all styles and even became a dance teacher outside of her hometown at the age of 16 for 2 years. Thereafter, she furthered her education at the University of Lethbridge with a Bachelor of Science Degree in Exercise Science. While in school, she continued taking dance classes and teaching classes. Desiree moved to Saskatoon in 2011 where she started teaching dance at Rhythms. Along the way, she has also owned a dance studio in Conquest from 2012-2015. 2015 was when she became a full time Pilates instructor at Lead Pilates. Outside from her secondary school and Pilates training, she has completed her CDTA Associate Members in both tap and jazz. Over the years, Desiree has received many awards for her choreography. She loves to highlight the strengths in each of her dancers, but also likes to push the envelopes on the weaknesses that we all are afraid of. Facing those weaknesses and working through them with a fine-tooth comb can make that dancer from great to extraordinary!

Dance Conditioning for Dancers was created by Desiree Deis. Desiree is a Senior Pilates instructor at Lead Pilates and has been working with Jana Danielson, the owner of Lead Pilates and Lead Integrated Health Therapies located in Saskatoon SK for 5 years.