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Shaking Yourself Into Jumping (and higher developpés)

January 6, 2017 by 4dancers

Vibration training for dancers

Aloha and Happy Holidays! We are now past “Nutcracker” season, so here’s a brief post for your post-holiday thoughts, as you gear up for the New Year:

Dr. Matt Wyon, PhD, our Dance Wellness Panel member and current President of IADMS, has done some research on the benefits of dancers incorporating Power Plate / “Vibration Training” into their conditioning program, which he shares in the post below.  If you have access to this type of equipment, you might well investigate using it…

Enjoy, and Pass it On!   – Jan Dunn, MS


by Matt Wyon, PhD

It is now a recognized fact that that dancers need to do supplemental training, but what can be fitted into an already hectic schedule without taking up lots of time?

Vibration training (or Power Plate training) has been shown to improve jump height and developpé height after just 8 sessions (2 ten-minute sessions per week).

In a recent study, published in the Journal of Strength and Conditioning, Marshall and Wyon had dancers hold 9 positions while on the Power Plate, for 30 seconds each for the first two weeks, and then for 40 seconds for the subsequent two weeks. The positions were:

plié in first
plié in second
relevé
pelvic bridge (back on the floor and feet on the platform)
right leg leading lunge with front foot on the platform
left foot leading lunge
bent over hamstring hold (with a right angle between torso and legs)
right leg developpé
left leg developpé
(the extension phase of these last two exercises were held for 2-5 seconds)

All the dancers who did the training increased their jump height 4 cm and their developpé height by approximately 20-degrees.

The important thing to remember with everything is that quality is much more important that quantity. This is especially true of supplemental training, and vibration training seems to be able to provide good results with little time demands.


Dance Wellness Contributor Matt Wyon
Matt Wyon, PhD

Matthew Wyon, PhD, is a Professor in Dance Science at the University of Wolverhampton, UK and a Visiting Professor at the ArtEZ, Institute of the Arts, The Netherlands.

At Wolverhampton he is the course leader for the MSc in Dance Science and Director of Studies for a number of dance science and medicine doctoral candidates. He is a founding partner of the National Institute of Dance Medicine and Science, UK.

Prof. Wyon is President of the International Association for Dance Medicine & Science and a past chair of the Research Committee. He has worked with numerous dancers and companies within the UK and Europe as an applied physiologist and strength and conditioning coach.

He has published over 80 peer-reviewed articles in dance medicine and science.

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Filed Under: conditioning, Dance Wellness Tagged With: conditioning for dancers, developpe, Journal of Strength and Conditioning, jump height, Marshall, matt wyon, matt wyon phd, power plate training, power plate training for dancers, vibration training, Vibration Training for dancers

Should Dancers Run?

October 6, 2016 by 4dancers

Dancer Running

Aloha! Today we have another excellent post from Matt Wyon, PhD, President of IADMS / Professor of Dance Science at Wolverhampton University (UK) — this one is on running!  

I was always told never to run, as a dancer –
Unless you can run in good leg alignment! So many dancers end up running in turn-out (because of the muscle imbalance in the leg and hip), and that isn’t so good for you. But Matt has some excellent current thoughts on the subject…

Enjoy, and Pass It On !!
Jan Dunn, MS, Dance Wellness Editor
[Read more…]

Filed Under: conditioning, Dance Wellness Tagged With: conditioning for dancers, dance wellness, dancers and running, how dancers should run, iadms, matt wyon, phd, running for dancers, should dancers run?, Wolverhampton University

Franklin Method Foot Warm-Up: Part 2

May 20, 2015 by 4dancers

by Jan Dunn, MS

We recently posted an article showing you the first part of a terrific foot warm-up, from the Franklin Method, using small balls—and if you’ve been trying it, you may have learned that it warms up more than just the feet!

I promised you the 2nd half, for both feet, and here it is. I suggest you read this full article first, as opposed to following along as I describe it. This is very much a balance / core stability challenge, and I want to give you some cues along the way. So read first / do afterwards, incorporating the cues…

First do right foot / left foot individually, as shown in Part 1. Then –

Up And Over

Put both balls together, a couple inches apart. Brace your heels on the ground, and put your forefoot on the balls, with knees straight. You’ll notice a nice Achilles stretch as you take that position.

FM feet 2 - starting position
Starting position

Roll up and over the balls, so that your toes are now braced on the floor, with your heels on the balls. Keep your knees straight as you do this.

Frankln Method foot warm up
Position after rolling

Practice rolling back and forth, with knees still straight, from toes to heels, keeping your body centered and aligned. Your feet are basically going from plantar flexion (pointing) to dorsi-flexion (ankle flexion), in anatomical terms.

Tips and cues:

[Read more…]

Filed Under: conditioning, Dance Wellness Tagged With: Achilles stretch, conditioning for dancers, dance wellness, foot exercises for dancers, foot warm up, Franklin balls, Franklin Method, jan dunn, the franklin method

Keeping Dancers Dancing – Conditioning

April 3, 2012 by 4dancers

by Jan Dunn, MS

Jan Dunn, MS

You’re a dancer.  You spend hours every day taking class / rehearsing / performing – so you must be in great physical shape, perfectly conditioned to withstand the demands of your chosen profession – right ???  Don’t be too sure  – that may not be the case! Dancers are not always as “fit” as they think they are, in regard to this important aspect of their training.

“Conditioning” means to be physically fit, in certain defined ways (read on!), so that your body can safely perform the physical demands you ask of it, with the least risk of possible injury.  Dance is one of the most physically demanding activities a person can do.  A famous study at Lenox Hill Hospital in New York (1975) compared all forms of sports, including dance, in terms of the athletes’ physical fitness capacities.  Ballet, boxing, and hockey were ranked at the top, in terms of requiring high levels of strength, endurance, flexibility, cardiovascular fitness, and other measures of fitness.  Understanding what this means for you personally is crucial to your well being and LONGEVITY as a dancer !

There have been a number of books written especially for dancers (listed at the end of the article) specifically about fitness for dance, so clearly there is a lot of researched information out there.  Today we’ll just touch on the basics, and if you’re interested, I encourage you to find out more on your own.

What ARE the aspects of conditioning that we need to understand?  The list below tells us, and it’s important to know that ALL are equally important for a well-trained body (these are not listed in any order of importance): [Read more…]

Filed Under: 4dancers, conditioning, Dance Wellness Tagged With: Alexander Technique, conditioning for dancers, dance medicine, dancers, Feldenkrais Method, Franklin Method, jan dunn

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