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Bompa (2019) Integrated periodisation in sports training and athletic development Meyer and Meyer sport.

Calais-Germain (2013, p.40-51 )Anatomy of movement revised edition Seattle: Eastland Press.

Gam on behalf of International Association for Dance Medicine & Science. (n.d.). The Pelvis: The Meeting Point of the Body.

Gam International Association for Dance Medicine & Science. (n.d.). Dancing with the pelvis: Alignment, deviations, and mobility.

Howse (2009) Anatomy dance technique Malta: Gutenberg press

Kellmann (2023, p.141-153) The importance of recovery for physical and mental health Routledge.

Lauterstein (2023, p.59-68) The memory palace of bones Handspring publishing.

Physiopedia. (n.d.). Pelvic Tilt.

Powers (2003) Total fitness and wellness Daryl Fox

Quin (2015) Safe dance practice Human Kinetics

Soloman (1990) Preventing dance injuries National dance association

Maggie (Maintaining Correct Alignment When Training Positions Retiré or Passé - (to withdraw or to pass) | International Association for Dance Medicine & Science, 2015b)

Watkins (1990) Dancing longer Dancing Stronger New Jersey: Princetown

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Injury prevention has become a central part of my training since learning about the risk of injury. Through research and lectures, I have developed an understanding that specific exercises and training methods can assist in increasing my body's ability to perform highly demanding material whilst mitigating the risk of injury. In addition, such exercises and training methods can positively affect me mentally; aiding me with further confidence and self belief in my ability to execute a movement. Add source

I took action and began a strength and conditioning programme in week 7 of my training- aiming to develop my upper body strength and lower my risk of wrist and arm injury in ground-based technique classes. Working closely with Kyle Eccles, we devised a programme to improve my foundational strength and endurance- therefore assisting my ability to perform complex and weight-bearing movements safely and successfully in my classes. My programme involves body weight and weighted exercises as visualised below:

The use of weights not only strengthens your muscles but also your bones, reducing the risk of injuries such as fractures. ADD SOURCE

I decided to focus on my upper body strength specifically as my wrists and arms are the most common area for strains, sprains, and general pain specifically for me. This is a result of repetitive, complex movement within ground- based technique classes.

An example from a phrase in class is a side roll in to a push up. Since learning the phrase, I have been unable to execute it properly due to a lacking in upper body strength. After the roll I find myself cheating the press up to transition out of the floor whilst remaining in time with the music. In addition, attempting to execute this movement has placed straight on my wrists and arms- something which I am looking to avoid. Below is a video of me in week 3 attempting this movement and then in week 8 after consistently completing my strength training programme.

In week 3 you can see that I hardly manage to push myself off the floor and that my wrists are under stress. This is not the case in week 8 after focusing on my strength for injury prevention. While the movement is still difficult, my technique is stronger and my wrists are much more comfortable supporting the weight of my body.

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Sleep and rest are vital for enhancing physical and cognitive function across all aspects of my dance training, specifically ground-based technique; this being due to its physically demanding nature.

In the early stages of my higher education training I noticed that my low energy levels were affecting my ability to reap all the benefits in these classes; I then made the link that I wasn't getting adequate amounts of rest and sleep to fulfil my training potential. 'Sleep is a state of rest that helps to recover the body and brain from the physical and cognitive activities of wakefulness.' Kellmann (2023)

Post-research, I became aware it's not just my quantity that needs focus, but also the quality. Particularly, caffeine and blue light have a huge impact on quality of sleep and how long it takes to fall asleep (sleep onset latency)...

'Caffeine...can increase sleep onset latency and reduce total sleep time as well as sleep efficiency and subjective sleep quality.' Kellmann citing Clark and Handolf (2017.) From this information, I then looked in to how to regulate caffeine intake so as not to compromise sleep and found that avoiding caffeine after 3pm allows your brain to settle before trying to go to sleep. Upon testing this, I discovered that my brain felt less 'busy' before bed, and that I was able to refine my focus and prepare for bed feeling a sense of clarity and calm. This resulted in a clearer start to the day, with this clarity continuing in to my ground-based classes. The content of the class is generally complex, acrobatic and strength requiring. being well rested, I felt stronger in my cognitive function to visualise movement and perform safely and progressively in the space. I also felt that I could channel more strength in my upper body and more confident to perform inverted and 'uncomfortable' movement. To increase the quantity and quality of my sleep, I have also chosen, on parallel, focus on my blue light consumption.

(Blue light) 'inhibits the production of sleep hormone melatonin and consequently causes a circadian shift in sleep wake regulation.' Kellmann citing Wahl (2021.) From this I took action and opted to avoid blue light 30mins before bed and turn down my screen brightness in the evening. I found that my sleep onset latency halved from 30 minutes to 15 after avoiding my phone before bed. In addition, I didn't wake up as many times in the night as often as usual, allowing me to move through multiple full sleep cycles. ADD SOURCE ABOUT SLEEP CYCLES In the morning, I subsequently felt more awake and fresher. My ability to get up and out of bed was stronger; resulting in me feeling more able to complete daily tasks and prepare for the busy day ahead as a training dance student. This transcended my morning routine as I felt further positive effects in my ground-based technique class. Similarly to how the avoidance of caffeine in the evening affected me, I felt an increase in my physical and cognitive function. For example, when learning and performing phrases in the class, I usually have to focus really hard to pick up and remember the choreography at the same pace as the class. Then, when it comes to performing, I struggle with the performance aspect as I am focusing so intensely on remembering and executing the movements correctly. Prior to my sleep research I thought this was just me. However, after reducing my blue light and caffeine intake, I found that my brain function had increased. I was surprised by my ability to retain information and was overjoyed to find myself to be able to focus on performance for the first time within a ground based class.

Despite getting adequate and a high quality of sleep being of upmost importance, this is not always possible, and so its important to understand ays of resting and recovering as part of my timetable at LCDS...

Since making these changes I have noticed an increase in my stamina and therefore my ability to work at a high level for a sustained period of time. This is because my quality of sleep is improving! Previously, feeling so tired was hindering my performance and I was not able to dance with such conviction, clarity, and physicality within ground based lessons.furthermore, I had a shorter span of attention and lower cognitive function within the class. More recently I have felt on top of my game. Another benefit from working to improve my sleep is that waking up in the morning has become much easier, allowing me to prepare sufficiently for a day of dance training.

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'Sleep is considered an essential contributor and influencer of individual wellbeing, with recovery and regeneration of physiological and psychological systems constituting its key function. It serves restoration of the neurochemical,, hormonal, muscular and immunological function. Overall well-being, mood state and cognitive performance capability are maintained through sufficient quality and quantity of sleep' Kellmann (2023)

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The pelvis is an important part of the human body; being at the core of our balance and coordination.

Ground-based technique requires fluid, considered transitions and the bearing of weight while moving with dynamic quality and stability. According to Gam (2015) 'It plays a key part in bearing and transferring weight, it allows us to travel with dynamism as well as find balance and stability in the body.' The paradigm of the class in my opinion is: acrobatic, complex, and highly physical movement; facilitating a developed way of moving in and out of the floor. Utilising an aligned pelvis within this technique is of great importance and will provide me with the physical capacity to execute and perform the required movements within the class as a training dancer. When the pelvis is not aligned it is generally anteriorly or posteriorly tilted. Anterior tilt is the forwards rotation of the pelvis, allowing the tail bone to flare backwards. Posterior tilt is the 'tucking of the tail' or rotation backwards of the pelvis. FIND SOURCE FOR THIS Please see a visualisation of this in the diagram below:

The use of a neutral pelvis directly links and is vital to all areas of ground- based technique. However, I feel that the use of a neutral pelvis is especially important when performing handstands: 'The pelvis is the very centre of balance, the inner city of our body, through which our energy flows...' Lauterstein (2023.) I have selected this skill to focus on as I feel being competent will enhance my ability to execute movement and develop my ground based practice. Furthermore, I feel they are an area that I am progressing in a little slower when compared to others.

To improve my execution of handstands I have decided that I need to practice on a regular basis with my pelvic alignment in mind.

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In this document I am going to be discussing Pelvic alignment; sleep and rest; injury prevention; and how they relate to and benefit my ground-based contemporary technique as part of my training at LCDS. I have chosen to discuss these topics as I feel they strongly relate to my personal practice (as I will further discuss in my sections) and that working on them will see improvement in classes. I take 3 Ground-Based classes a week; making it an integral part of my schedule and training.

Furthermore, I am going to discuss periodisation and how this concept relates broadly to my training.

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This video illustrates me attempting a handstand near the beginning of term. It is evident that my back arches and causes me to fall out of form. To prevent this from happening I need to align my pelvis with the rest of my body- stacking my shoulders, hips, and head. As evident in the video, I was struggling to find my neutral pelvis in the centre space, over the next weeks I worked on developing my form using a wall for support- providing me with extended air time to correct my form and familiarise myself with it-ensuring safe dance practice.