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How does the dynamic status of the professional and commercial dance sector impact upon me as a dancer

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Analysing my gran battements, I think my flexibility is a key component that I need to work on in order to achieve height but also full extension because sometimes I have bent knees at the height of the kick. Also, I think working on my leg strength, in particular my hamstrings, will help me to generate power to lift the leg but also control the movement when coming back down. Working on a combination of both strength and flexibility will aid me in reaching a powerful kick with maximum extension for my range of movement, and will also help me in maximising and maintaining turn out.

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An area I’ve chose to focus is commercial heels because “the influence of pop divas Beyoncé, Jennifer Lopez, Rihanna and Lady Gaga; the resurgence of dance-heavy music videos in the early 2000s; and the rise of social media,” (Easter, 2023) has brought a rise in popularity for the style across the industry. Therefore being comfortable in commercial heels is essential in being a versatile dancer entering the industry. Here you can see I have relatively high confidence in heels however in certain choreography including technical components like turns and floorwork, i'm not as stable or confident. To improve this I will work on leg strength, in particular the calves, to ensure I feel secure in my heels. As well as working on strengthening my core so that I have stable foundations when completing any choreography in heels. In doing so this will also benefit my technique in ballet and jazz because it will help me to pull up in my legs, in preparation for turns and gran battements in and out of heels.

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I’ve chosen to focus on improving my pirouettes within ballet, building towards completing a pirouette to an open attitude position. Analysing my pirouettes currently, you can see that I hold my weight back; this subsequently causes me to fall off of my leg when completing double pirouettes, making my turning ability inconsistent. In the article “The Science behind the Perfect Pirouette – and How It Has Changed the World of Prosthetics” it explains how ‘If a ballerina can “hold their core” as they turn, they are able to keep their center of mass in line with their turning axis, allowing the torque and balance to work together.’ (USC, 2021) Therefore, to improve my technique, I’ll focus on predominantly core strengthening exercises alongside weight placement and balance exercises because combined, I will build the strength and body awareness needed to turn successfully.

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To complete clean double pirouettes dancers need ‘a strong and engaged core to maintain balance and control throughout the rotation.’  (Mcguire Mayes, 2023) Therefore in this video you can see me completing a series of exercises including sit-ups, V-sit holds, russian twists and plank. I created this variation because sit ups work the rectus and transverse abdominals in the contracted and lengthened positions to increase strength as well as posture. (Cronkleton, 2023) Adding russian twists further works the abdominals but also the obliques which will benefit me in turning because these muscles aid in balance and stability, so i will have a more solid foundation in a pirouette as i will be able to engage these muscles correctly.

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To improve weight placement I completed exercises that aid in balance. Firstly, I completed an exercise to break down the positions needed in a pirouette; in this instance a high passé and attitude derriére position. Also,  I chose to use a bosu ball because they are designed to provide an “unstable surface on which to perform exercises that engage a variety of muscles” (Davis, 2019) hence, by using the bosu ball to reach the passé position it has helped me to increase my balance while identifying the relevant muscles needed to maintain the position without falling. Also, it has aided in improving leg strength in order to hold the position and pull up when in relevé.

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Evaluating my progression, I think that the exercises used helped me to improve my body awareness when turning because I’m able to recognise where my weight needs to be in the passé and attitude positions. I understand that for my body, I need to continue to focus on core strength more so than pushing down in the lats as this is what was throwing me off my axis when in a pirouette. I think that the combination of the exercises above as well as working on leg strength for other dance styles in this project has helped my pirouettes to be more consistent. Not only do I have a stronger core and greater body weight awareness but also greater leg strength has helped me to brace my legs when turning to stay on relevé and hold the pirouette position.

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Cronkleton, E. (2023) 9 Benefits of Sit-Ups and How to Do Them. Available at : https://www.healthline.com/health/sit-ups-benefits (18 December 2023)

Davis, N. (2019) 11 exercises You Can Do With a Bosu Ball. Available at: https://www.healthline.com/health/fitness-exercise/bosu-ball-moves-workout (18 December 2023)

Mcguire Mayes, I. (2023) Pirouettes: How to Achieve a Clean Single. Available at : https://balletwithisabella.com/pirouettes-how-to-achieve-a-clean-single/#:~:text=By%20practising%20pirouettes%2C%20dancers%20improve,to%20express%20emotions%20through%20movement. ( 15 December 2023)

University of Southern California (2021). The Science behind the Perfect Pirouette – and How It Has Changed the World of Prosthetics. Available at : https://illumin.usc.edu/the-science-behind-the-perfect-pirouette-and-how-it-has-changed-the-world-of-prosthetics/ (8 December 2023)

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To improve flexibility in my legs, I used both static and dynamic stretches. I chose to use both variants of stretching because studies have shown that ‘combination stretching showed significantly enhanced balance and vertical jump height scores and significantly improved pre-stretch and post-stretch ROM values.’ (Morrin, 2013) By using dynamic stretches I am able to increase blood flow to the muscles so that the muscle can be pushed further in static stretches with less risk of injury. This further will increase elasticity and range of motion in preparation for kicks so that i can reach full extension and increase height.

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Having strong hamstrings is beneficial as a dancer because it reduces risk of injury, improves posture, and provides greater stability and control. This is because ‘they work together to flex the knee and extended the hip joint’ (Mcguire Mayes, 2023) As someone who is quadricep dominant, I created a routine focusing on hamstrings and glutes so that I can generate power from the back of the legs rather than gripping the quadriceps which can restrict the range of movement when kicking. I included hip thrusts, good mornings, B-stance RDL’s and reverse lunges because these exercises isolate the hamstrings and glutes more so than the quadriceps.

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I believe that the combination of flexibility and strength training has aided my kicks because I have gained more height as well as I am able to now extend my legs better than before to create a better line. Also, by strengthening my hamstrings I am able to generate more power to kick the leg up sharply to then control it back down to the floor with correct technique. Moving forward, I think that I need to work more on flexibility over strength because I now have a lot of power in the legs, however my legs could be higher to be able to perform to my best ability.

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Mcguire Mayes, I. (2023). Exercises to Strengthen your Hamstrings for Ballet. Available at: https://balletwithisabella.com/posts/how-to-strengthen-your-hamstrings-for-ballet/ (accessed: 4 Jjanuary 2024)

Morrin N, Redding E. Acute Effects of Warm-up Stretch Protocols on Balance, Vertical Jump Height, and Range of Motion in Dancers. Journal of Dance Medicine & Science. 2013;17(1):34-40. doi:10.12678/1089-313X.17.1.34

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Looking at my performance in the Martha Graham: ‘Acts of Light’ choreography, I have identified areas to improve. Graham technique is founded in ‘basic human movement, beginning with the most elemental movements of contraction and release.’ (Sherwood, n.d) Knowing this, I think I could improve the use of breath when contracting and releasing in order to create bigger shapes within these movements in line with the technique. Also, within this choreography I think that I could take greater risks in terms of fall and recovery in order to show distinctions in dynamics as well as display clear high to low levels.

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To improve my contractions and releases I used the Graham training technique of Soles of The Feet Contractions. By completing this floor exercise, it helped me to recognise that ‘The movement emerges from the pelvis, and your hips are completely active.’ (Moniz, 2022) By doing so I was able to develop the correct technique rather than trying to imitate the C-shape with my shoulders. I was also able to develop the high release motion through leading with the chest while staying grounded. Further, this exercise incorporates a spiral from left to right that was beneficial in showing the full mobility of the spine through twisting, paired with the curving motion of a contraction.

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Focusing on fall and recovery technique I used a combination of travelling and floor to standing exercises. I chose this floor to standing exercise because it incorporates Graham and Límon technique, working on the sharpness of contractions with the suspension and lift needed to move smoothly from floor to high level and vice versa. Working on the idea that ‘a dancer uses the floor as a place from which to rise, return to and then rise from again.’ (Ellison,2020) I also incorporated a límon travelling exercise to practise the sensation of being off balance and how to recover from this. I believe this will benefit me in my contemporary performance as it enhances my body awareness and the risks I am able to take within choreography.

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Reviewing my progress, using a combination of Graham and Límon technique has aided my contemporary performance because I now have a greater range of motion while keeping the correct technique. In terms of contractions, I am able to incorporate this within dynamic movements in the choreography not just in static or sitting positions because. I think fall and recovery technique is something I need to continue to work on because although I have improved, I think that I could still take greater risks to give a more interesting performance. For example, as shown in this choreography when moving from high level to low level I could use more breath and suspension to make transitions smoother.

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Ellison, S. (2020). Fall and recover technique — Stuff. [online] Stephanie Ellison. Available at: https://www.stephanieellison.com/stuff/tag/Fall+and+recover+technique#:~:text=The%20Lim [Accessed 20 Mar. 2024].

Moniz, P. (2022). The Graham Technique in 21 Movements. [online] www.m-intensive.co.uk. Available at: https://www.m-intensive.co.uk/asafeplacetobe/grahamtechniquemovement [Accessed Jan. 2024].

Sherwood, M. (n.d.). History. [online] Martha Graham Dance Company. Available at: https://marthagraham.org/history/#:~:text=Using%20these%20principles%20as%20the.

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I chose to complete functional core exercises alongside abdominal workouts because while abdominal exercises are good for strengthening the outer abdominals that create the ‘six pack’ aesthetic, functional core exercises “involves training the entire core to build overall core strength and stability” (Meier, 2023). Working concentrically and eccentrically, creates a strong core foundation that is “effective in improving proprioception, balance, and… muscle thickness.” (Hlaing, 2021) making it extremely effective in improving my performance in heels because it means that i will have better awareness and control over my body, making me more secure and confident in a heel when moving quickly.

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Calf strength is essential in generating power for jumps, stability in a heel or in relevé as well as reducing the risk of ankle related injuries. Therefore, by focusing on improving calf strength, it will not only benefit my heels technique but also ballet and jazz. In a heel, endurance and strength is needed in the calves as the foot is in a constant relevé position. Therefore, I followed the ‘5 minute Calf Workout Challenge For Women (Ballerina Calves)’ (ActionJacquelyn, 2022) because the variants of raises mimic the foot position in a heel, so creating this muscle memory will aid my stability in a heel as my calves are able to hold the position for a longer duration.

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Working on calf strength and functional core exercises has helped my overall performance in heels because I now feel more stable when in heels meaning I am more confident when completing faster or more complex choreography. As I have a more solid foundation, I don't stumble as often and can now focus more on my performance qualities rather than worrying about staying secure in my heels. After building the strength in my legs and core I've also been able to challenge myself to perform tricks like kick ups which has further set me apart from others who may not be as confident or strong.

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ActionJacquelyn (2022). 5 Minute Calf Workout Challenge For Women (Ballerina Calves). [online] www.youtube.com. Available at: https://youtu.be/jNqnNisLMas?list=LL [Accessed 22 Mar. 2024].

Covello, C. (2023). Functional Core Exercises for Strength and Injury Prevention | Garage Gym Reviews. [online] Garage Gym Reviews. Available at: https://www.garagegymreviews.com/functional-core-exercises [Accessed 21 Mar. 2024].

Easter, M. (2023). How Heels Dance Became a Wildly Popular—and Welcoming—Style. [online] Dance Magazine. Available at: https://www.dancemagazine.com/heels-dance-popularity/ [Accessed 3 Feb. 2024].

Hlaing, Su Su et al. “Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: a randomized controlled trial.” BMC musculoskeletal disorders vol. 22,1 998. 30 Nov. 2021, doi:10.1186/s12891-021-04858-6