Safe dance practice Rehearsing safely What should you

Safe dance practice

Rehearsing safely What should you wear for a dance lesson?

Remember (Her Majesty Just Bought Five Cats!) ► Tie Hair back ► Wear clothes that Move with you ► Do not wear Jewellery ► Do not wear any Baggy clothes that you can get caught up in ► Ensure appropriate Footwear is worn ► Cover up

Studio Checks What checks need to be made when entering a dance studio?

Studio Checks (Lost Vest) ► Is the studio well Lit? ► Are there any Obstructions? ► Is the Space big enough? (area and height) ► Is the room Temperature appropriate? (21’C) ► Is there adequate Ventilation? ► Are there any Electrical wires trailing in the dance space ► Is the floor Surface appropriate? ► Are there any mats or other apparatus that could create a Trip hazard?

Warm Up Why do dancers need to warm up?

Why Warm up? (RIP) ► To Reduce the possibility of Injury ► To Improve Performance ► To Prepare Psychologically

What happens in a warm-up?

What happens in a warm-up? (Put Every Naughty Teenage Boy In Jail) ► Pulse is raised ► Muscles become more Elastic ► Nerve messages from the brain to the limbs speed up ► Internal body Temperature is raised ► Increase of Blood flow to the muscles ► Reduce the risk of Injury ► Joints are mobilised

Why do we Cool-down?

Why Cool-down? (Blue Peter Was Pretty Hilarious Really) ► Prevent the build up of Waste Products in the muscles (e. g. lactic acid), which helps to prevent muscle stiffness and soreness ► Prevent Blood Pooling in the muscles which can make you feel dizzy due to the reduced blood supply to the brain ► Allow the Heart Rate to gradually return to normal

Safe Practice When Performing Landing after a jump

Working with others ► Be sensitive ► Spacing ► Peripheral vision?

Supporting, Lifting & Weight Sharing What needs to be considered?

Injuries (PRICED) P-Protect R- Rest/Stop I- Ice 10 min intervals for the first 24 hours C- Compression with a moderately firm bandage E- Elevation for 24 hours for drainage of fluid D- Diagnosis or professional opinion if you concerned.

Limitations Physical/psychological limitations of the mind and body: ► Focus ► Concentration ► Commitment ► Why are they so important?

What is a balanced diet? ► Long-term health ► Preparing for exercise ► Maintaining good hydration ► Slow/fast release energy foods ► What should you eat before and after class? ► Task: 1 Week Food Diary for discussion in next week’s lesson (Mon p 3)