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I have chosen to focus on preventing injury, sleep and rest and the psychology of injury management all in relation to ground based technique. I have chosen these topics as I believe they are all subjects I'm constantly thinking about from day to day at LCDS as they are all things in which if not conscious of, could significantly impact the performance and progress of a dancer. I have also been experiencing an injury related to my lower back and left leg for a long period of time now, and has therefore become something that I have had to understand how to deal with and modify things in order to ensure it doesn't get worse. Since learning about these 3 topics in dance science, I have been able to relate them to my own dance practices in order to achieve enhanced performance. I have chosen to focus on ground based technique as it has become a practice I am very interested in and has been constantly challenging me and pushing me to progress.

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Understanding how to prevent injury in Ground Based Technique

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Understanding how to prevent injury in Ground Based Technique

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Within dance science we have learnt that there are internal and external causes of injury - I have chosen to focus on internal causes, one being lack of technical knowledge and poor technique.

Understanding poor technique has been further explained through vertical alignment - understanding where the weight should be correctly distributed in the foot has helped me in ground based contemporary in a number of ways. In class we have learnt many ways to move in and out of the floor using close control of the feet and it has been important to know where the weight should be at certain points in order to avoid discomfort. In class, Arran constantly reminds us to be aware of whether the toes should be tucked or not, or to think about which side of the foot should be in contact with the floor to ensure we achieve the most efficient way in and out of the floor. Practicing being conscious of these things will begin to reduce the risk of injury as the weight will be in the correct place, reducing the risk of discomfort. I have attached a video showing a small section of a phrase we have learnt in class which requires the knowledge of close control and correct weight distribution.

I have also applied the knowledge of correct weight distribution to moves such as flat stabs in ground based contemporary where the arms should sustain the body's weight and not the forehead. I have attached a video below to demonstrate this idea.

Lastly the idea of correct weight distribution to prevent injury has been so important to think about during 'high shelfs'. Ensuring that the arms are flat on the floor, sustaining the body's weight has been essential to prevent the neck or upper back from taking too much weight , which could cause injury. I have attached a picture to demonstrate this idea.

Another internal cause for injury is insufficient warm up / cool down

Within dance science we have learnt the physical and psychological benefits of a warm up. Psychological benefits of a warm up include increased concentration and review of skills and strategies. I have found these factors have really helped in ground based contemporary as it is a particular style I hadn't previously approached before and sometimes find it to be psychologically demanding when constantly applying all the foundations and lessons to every move so I have found taking the time to properly warm up has helped me (mentally) prepare for the class ahead.

A physical benefit of warming up includes the fact it 'increases your heart rate and therefore your blood flow. This enables more oxygen to reach your muscles.

A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement.' (NHS inform, 2022). We are beginning to be taught that in specific exercises and phrases within ground based technique, moves should seamlessly flow into one another which I think is heavily influenced and driven by efficiency of movement, linking back to why it's crucial to warm up.

As part of warming up before ground based classes, we have been taught to do a few wrist exercises to prepare our wrists before class starts as there are many components which put a lot of weight and strain on the wrists. I have attached a short video of one of the exercises I have been doing which I have found crucial in order to prevent injury or discomfort.

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The psychological response to an injury is hugely influenced by social support - when there is social support within a studio environment it may influence and enhance someone's self confidence and reduce their fear of modifying anything they need to if they are experiencing an injury . I have taken this principle into ground based contemporary classes because they are very physically demanding classes and they require motivation in order to progress. Since there are certain aspects of the classes I sometimes have to modify, I have found that the encouragement from the teacher and peers around me has helped me feel more relaxed about not always doing everything at 100% when it is not possible. 'After an injury, athletes feel compelled to return to their routine quicker than they should. Instead, this could cause them to lose focus on adequately using equipment, noticing aches and pains to indicate they need to rest, or keep going without thinking of its toll on their bodies. These factors could thus cause further injury' (Lentz, 2022).

group support could therefore influence someone's mindset and encourage them to take the time to recover so that they are able to meet their full abilities once they have recovered.

injury can also result in many types of growth such as:

1. personal - an individual can develop their attitudes and beliefs towards injury

2. psychological - coping / management skills can be developed

3. social - a support group can develop

4. physical - there could be a development in the measures taken to recover in order to prevent injury re-occurrence such as the individuals strength

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This is my own video. Here I am demonstrating the importance of close control within a small section of a phrase we have learnt in ground based class

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You can see here the importance of holding the body's weight in the arms when in a flat stab position as if not, the forehead could hold too much weight and could lead to injury. In this video you can see that the forehead is taking hardly any weight and should be able to shift from side to side by just tracing along the floor.

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In dance science we have learnt what causes overtraining and burnout and have learnt about the supercompensation model. The model shows that inadequate rest after intense training can result in reduced performance, constant fatigue and emotional changes.

I have used the supercompensation model in ground based contemporary to understand the importance of having time to rest in between the classes in order to
retain all the information and ultimately enhance performance for the next class.

Periodisation also helps with this as we have a range of physical classes along with lectures in our weekly timetable to minimise the risk of overtraining and burning out in order to ensure we can continually progress until we peak at a desired point. Periodisation is defined as 'the systematic planning

of training, with the goal of the athlete

peaking at a desired point.' (De'Ath, 2023)

'The proper work-to-recovery ratio opens a window to a new training stimulus which will further perpetuate your fitness in an upward trend' (Kanwetz, no date)

There are certain phrases/ moves in ground based contemporary that we have learnt which have triggered discomfort related to an ongoing injury I have been experiencing but the knowledge of the supercompensation model has been useful in understanding that taking the time to occasionally rest and opt out of certain aspects can be beneficial whilst I'm recovering so that my general performance doesn't decrease.

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This is my own video. Here I am demonstrating a wrist exercise

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This photo shows that the arms should be holding most of the weight, allowing the back to be mostly straight in this position. If not, the back could begin to curve , showing the weight isn't in the correct place.

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https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

National Institute of Neurological Disorders and Stroke. (2022, September 26). Brain basics: Understanding sleep., Retrieved January 18, 2021

https://pubmed.ncbi.nlm.nih.gov/30197545/

From pillow to podium: a review on understanding sleep for elite athletes (August , 2018)

O'Donnell . S, Beaven . C. M, Driller . M. W

https://appliedsportpsych.org/blog/2021/06/facilitating-sport-injury-related-growth-sirg/#:~:text=HOW%20TO%20ACHIEVE%20SIRG,shift%20throughout%20their%20injury%20experience.

Facilitating Sport Injury Related Growth (SIRG) (June , 2021)

Shinnick . R

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The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity.

Warming up increases your heart rate and therefore your blood flow. This enables more oxygen to reach your muscles.

A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement. Additionally, your range of motion (flexibility) should be increased by dynamic stretching.

How do I warm up before exercise?

A warm-up for light physical activity will take around 10 minutes. It involves light aerobic activity and some dynamic stretching movements appropriate for the activity you're about to perform. This could include:

fast-paced walking

walking up and down stairs

fast-paced side stepping

jogging on the spot

arm swings

lunges

squats

There's little evidence that static stretching reduces your risk of injury during physical activity or exercise, or even soreness the next day. However dynamic stretching, incorporated into an aerobic warm-up, remains very popular.

How do I cool down after exercise?

To cool down after exercise, simply reduce the intensity of the activity you've been doing. For example, turn a:

jog into a walk

run into a jog

fast swim into an easy swim

This'll help you gradually reduce your heart rate and begin the process of recovery. Gently stretching each of the main muscle groups for 10 to 15 seconds will restore their length and can help bring your mind and body back to a resting state.

Last updated:
01 December 2022

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Warming up before exercise prepares your body for the activity, whilst a cool down helps to begin the recovery process. Learn about what you can do to warm-up and and cool-down before and after exercise.

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Kanwetz, N. (no date). The Science of Supercompensation and How It Makes You Fast. Available at:

www.trainerroad.com/blog/science-of-supercompensation/

(Accessed: 4 December 2023).

Lentz , H . G . (2022). The Role of Psychological Factors in Sports Injury Management. Available at: sportsmedicineweekly.com/sports/the-role-of-psychological-factors-in-sports-injury-management/

(Accessed: 3 December 2023).

NHS Inform (2022). Warm-up and cool-down. Available at: www.nhsinform.scot/healthy-living/keeping-active/before-and-after-exercise/warm-up-and-cool-down/#:~:text=Warming%20up%20increases%20your%20heart,improves%20the%20efficiency%20of%20movement.

(Accessed: 3 December 2023).

De'Ath , S. (2023). Introduction to Periodisation. (2023).