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I am focusing on how cardiovascular fitness, nutrition, and dance psychology (perfectionism and goal setting) intersect with my contemporary ground-based foundation practice.

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Periodization is the strategic planning of training phases to optimize performance, prevent injury and avoid overtraining (Evans, 2019). In contemporary , particularly ground based foundation, periodization helps structure training to manage intensity and ensure progress without the risk of burnout.

Preparation Phase: Focuses on building strength, flexibility and endurance.

Crafting Phase: Refines technique with increased intensity and repetition of phrases.

Performance Phase: Maximizes stamina, flexibility and control and ensures alignment and bodily awareness which helps the dancer reach their peak performance.

Transitioning Phase: Recovery time for both muscles and the nervous system to reset. This can be seen through the short weeks implemented in our schedules.

For Summative:

Show video progress doing the floor work phrases, emphasizing how periodization has improved my strength, control and stamina and reference how the short weeks have helped me improve in Arran's class.

Discuss the physiological benefits of periodization in dance at a higher level, connecting it to cardiovascular fitness, nutrition and perfectionism in more detail.

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During ground-based foundation , I have noticed that while I can push through fatigue, my stamina is not at the level I want YET. I aim to improve my stamina so that performing extended floorwork sequences feels natural, without relying solely on mental resilience.
To achieve this, I will focus on the three energy systems:

ATP-PC System: Provides immediate energy through the breakdown of stored high energy phosphates. Supports explosive movements, crucial for dynamic transitions (moving from the floor to standing). Studies by (Hargreaves and Spriet, 2020, pg. 825-826) show that dancers can enhance performance for this area through high-intensity interval training.

Anaerobic Glycolysis: Produces energy in cells when oxygen is limited. Supports sustained power during sequences with alternating high-intensity bursts. Training to improve lactic acid tolerance will help reduce muscle fatigue in these sequences (Quinn, 2008).

Aerobic System: Combustion of fats and carbohydrates in presence of oxygen. Supports endurance and recovery during longer floorwork sections. Research suggests that better aerobic capacity reduces delayed onset muscle soreness (DOMS) and improves stamina in dance (Rooney et al., 2019, pg. 2204).

For the summative, I will expand on this by comparing specific research in dance and sports science and exploring how these systems relate to other elements of performance, such as timing and agility.

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I will implement a 3-week training plan focused on improving my cardiovascular fitness into my life WOO HOO!! :)

1. Warm Up (RAMP):

Raise (light jogging)

Activate (glutes, core, hamstrings)

Mobilize (dynamic stretches)

Perform (short explosive bursts to prime muscles)

1. Research shows that potentiation through warm up enhances neuromuscular readiness, improving performance (Afonso et al., 2023).

2. Interval Training:
20-30 seconds of high-intensity movements (jump squats, burpees) followed by 90 seconds of rest to target ATP-PC and anaerobic systems.

3. Cardio-based Training:
20-30 minutes of moderate intensity running or cycling twice a week to build aerobic capacity.

4. Cool Down:
Static stretches targeting hip flexors, hamstrings and lower back to improve flexibility and recovery.

Evidence for Summative:

Recording My Training Plan: I will upload videos of my cardiovascular training plan, including interval training, the cardio and my RAMP warm-up.

Assessing Recovery Time: I will document my recovery time after each training session, noting how long it takes to return to baseline heart rate after high-intensity intervals.

Reflection: I will reflect on how this training plan has helped me or affected my stamina and control in Arran's class.

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My current diet lacks any structure, specifcally around pre and post class snacks, which affects both my physical performance and recovery time.

Macronutrients

Carbohydrates are the primary energy source for high intensity dance choreography. Studies show that consuming carbohydrates before physical activity enhances performance and delays fatigue (Costill and Hargreaves, 1992, pg 90) as it can help restore sub-optimal glycogen stores. This is especially important for maintaining energy during contemporary with Arran.

Proteins play a key role in muscle repair and recovery, helping to reduce DOMS and also support range of motion (Howe, 2023).

Micronutrients

Magnesium helps with muscle recovery and soreness, potassium maintains electrolyte balance and prevents cramping and calcium is important for strong bones and muscle contraction.

For my summative, I will explore the more biological roles of macronutrients: carbohydrates in glycolysis for energy, proteins in muscle repair and fats in sustained energy. For micronutrients, I will focus on magnesium's role in ATP production, potassium in nerve and muscle function and calcium in bone density and muscle contraction.

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1. Pre Class Snacks: I will have a carbohydrate-rich snack, like a banana with almond butter or whole grain crackers (30-60 minutes before class).

2. Post Class Snacks: After class, I will focus on having a snack that combines protein and healthy fats for recovery. For example a boiled egg or a smoothie.

3. Micronutrient Packed Foods and Supplements: I will try to incorporate foods like spinach (magnesium), sweet potatoes (potassium) and yogurt (calcium) into my daily meals. Additionally, I will begin taking magnesium, vitamin D and C supplements in the mornings to enhance recovery and overall well being.

Evidence for Summative:

I will to track how these snacks and dietary changes affect my energy and recovery speed through a food journal. Also, a meal plan!

For my summative, I also plan to include photo evidence of my snacks and meals pre and post class.

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My perfectionism often leads to A LOT of overthinking and self-doubt, causing me to compare myself to others and be really hard on myself. This can affect my confidence and motivation, especially when I don’t perfect phrases or choreography right away. I want to shift my focus, viewing mistakes as opportunities to learn and grow, and use goal-setting strategies to better track my progress.

Perfectionism can lead to burnout and decrease creativity. Adopting a growth mindset and viewing mistakes as part of learning can reduce stress and improve performance (Sierra, 2024).

Goal-setting is an effective way to channel perfectionist habits into structured progress. SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) enhance focus and motivation.

Visualization techniques can also help improve confidence and execution. Research shows that mentally rehearsing choreography or movements can activate similar brain areas to physical practice, leading to better performance (Lisa Parziale, 2020).

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1. Mindfulness: Before each class, I will spend 5 minutes doing breathing exercises (diaphragmatic breathing or equal breathing) to help focus my mind and prepare for contemporary. This will allow me to concentrate on the process of learning, rather than stressing over immediate results or perfection.

2. SMART Goals: I will set clear, achievable goals for my floorwork transitions. For instance, I aim to achieve a move that is similar to a back handspring which helps you get from the floor to standing.

3. Visualization: Before class where I attempt the combinations, I will visualize myself executing them smoothly. This mental practice will help me approach the movements with more confidence and less self-doubt.

Evidence for Summative

I will record myself attempting my SMART goal after each contemporary class to show my progress over time.

I will include side-by-side comparisons to show the improvement.

I will include a reflection about how I have started to approach contemporary with Arran and if my perfectionist tendencies have decreased .