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Bress, S. (2023) How physical injuries can impact mental health, Dance Magazine. Available at: https://www.dancemagazine.com/how-physical-injuries-can-impact-mental-health/#:~:text=The%20Emotional%20Impact%20of%20Injury&amp;text=%E2%80%9CThere%20can%20be%20clinical%20depression,of%20physical%20injuries%20on%20dancers. (Accessed: 15 December 2023).

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In this video we have been learning rep from Diversion of angels. As you can see in the video there are a few things that I need to work on. Firstly I need to work on my pick up skills so I become more confident with the choreography faster and can execute it to the best of my ability’s. I need a straight back Leg on my lunge, work on core strength to maintain balance, take more risks trust myself and us a greater range of movement. Work on flexibility to make it easier to do some moves such as leg hold and getting into 2nd position. According to (Maccadanza, 2004) stretching is important because “stretching leads to muscle flexibility, and consequently, to greater freedom of movement. And be more confident and work on performance.”

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As you can see in this video I am struggling on my pick up and retention when performing in groups when we have just learn the choreography. This is partly due to my processing disorder however there are things that I can put in place that I think will help me. For example going to extra opening classes to focus on it, standing at the front of the class when learning the choreography, trying not to rely on the people around me or the mirrors and filming the choreography and going over it in my own time. Having better pick up will help me at auditions and will help dynamics, performance and timing.

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As you can see I have been working on improving the Articulation of my feet. This is important for dancers as it will allow you point your toes better and create a nicer line. I have also been using stretch bands to stretch and toes and feet because the more flexibility they are the more my point will improve. To improve on these exercises I need to make sure that my feet aren’t turning in or siculing when using the stretch bands and when going through my feet. This is important so I don’t make bad habits and help to prevent injury. Working on this with help me in every style of dance and in all auditions and jobs to prevent injury.

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As you can see in this video I have been working on strengthening my ankle.  (Clippinger, 2006)  states that “strengthening of the stirrup and other key ankle-foot muscles and stretching to achieve both adequate dorsiflexion and plantar flexion can help enhance ankle and foot function and prevent injuries.” Having stronger ankles will help skills such as pirouettes, jumps and leaps. Having strong ankles is important for dancers as it can help to prevent injuries. And it is vital to be as strong as possible for career longevity. I have been doing rises in parrell, 1st position, 2nd position and on each leg every day to improve my strength. I try to making sure my ankles are in the correct alignment and but rolling in or out however I still need to work on this on my rises on one leg.

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In this video I have been working on my core strength by doing core swings. This helps to strengthen and ingage my core. Having good core strength with all help in all areas of contemporary, it will help with areas such as control,  balance and pleading. To improve my core swings I need to make sure I stay in time when I get tired towards the end, engage my core and keep legs off the floor. And try and keep my legs together on the all the way round. Having a strong core will help me in all areas of dance.

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In this exercise I need to when on the control of my movements. Firstly I need to work on balance when on one leg and to trust myself to get low and use my full range of movement. I need to work on having strong and precise arm placement. Work on my maintaining my turn out and being sure when in parrell and when turned out. Work on leg flexibility and lengthening the backs of my legs. Make sure my knee is higher than my foot in attitude. And make sure that I have good presents and performance.

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Here is a video of one of my stretching routines. I have been stretching everyday to try and improve on my flexibility. Some days i follow a YouTube tutorial however other day I do my own stretch and target the areas that I need to work on. In this video I am doing exercises such as lunges, bend and stretch, two straight legs and stretches in 2nd. I find that these exercises help to stretch my hamstrings, calves and hip flexors as these are some of the elements needed for the splits. Doing these exercises can help to prevent an injury when dancing and help with career longevity. According to (Grace & Graves, 2020) “Static stretching is holding a muscle in its lengthened position for a certain period of time. Where as Dynamic stretching is moving a muscle in and out of its lengthened position repeatedly in a controlled manner.”

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In this video I have been working on strengthening my legs. I believe this is vital in commercial to be able to get full range to movement in every move and to be able to bend my knees and get low in the routines. To improve on these exercises I need to get as low as possible in every exercise during while insuring I am doing the correct technique. For example making sure my legs are at a 90 degree angle on my lunges and making sure my heel is pointing upward on the back kicks.

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In this video I have compiled photos of my spilts progress throughout the year. I have been stretching everyday to try and improve my flexibility as this is something that I have been struggling with. Flexibility is important for dancers as it can help to prevent injury as well as your lines looking more asteticly pleasing. As you can see in the video my flexibility has improved as I can now do the splits however I now need to work on making sure that my hips are square and my alignment is correct

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In this video I have been working on my stamina by doing three rounds of stamina building exercises. For example star jumps, high knee, turn overs  and bunny hops to name a few. Doing these exercises will help improve my over all fitness which will improve my commercial as I will be able to dance for full out for longer without getting tired. To improve on this I want to make sure my technique is correct in each exercise to prevent injury for example going through your feet on star jumps and not bending your back on turn overs. Is I improve I also want to be able to do more reps of each exercise in the same amount of time.

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In jazz I have been working on walking in heels. To improve on this in need to implement my ballet technique and training and have strong legs and ankles. I need to make sure my feet are in a turned out position and going through the correct bevel position when I walk. Walking with confidence, shoulder back and head lifted are all important when doing walks in heels. Doing calf rises will help to improve the strength in my legs and ankles and will help my balance in my heel. Inaging my core will also help with balance and no wobbling.  Having good walks is vital for things such as cruise ship auditions. According to  (Harris, 2023) “These walks are similar to ballet walks in that the toe touches the floor first with each step. The dancer then rolls through the foot, and the heel touches the floor last. Jazz walks are done in demi-plié with long strides. Arms are usually used in opposition so that when you are stepping forward with the right foot, the left arm is extended to the front and the right arm is extended to the back.”

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As you can see in this video I need to work on my ponche . To do this there are a few elements I can work on, for example work on my back flexibility and leg flexibility will help to create a nicer line and get my leg higher , making sure that my hips are square, making sure I stretch and lengthen the backs of my knees, make sure i keep my head lifted and looking down my arm and having strong core and ankles to allow me to hold the balance for a longer period of time. Improving on my lines and flexibility is important as this will helps me in auditions for things like cruise ships

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As you can see in this video I need to work on my pirouettes.  To improve on them there are a few things in need to improve. For example I need to work on spotting my head, I need to to work on strengthening my ankles so I can get a high relava and so I can stay up for multiple rotations, I need strong arms as this will help me to get round, I need to make sure foot is high in front of my knee, working on my core strength will also help with my pirouettes. I need to work on my turn out according to (Clippinger, 2006)  “Developing specific strength and activation of the hip external rotators can help dancers realize and maintain their full potential turnout.” Improving pirouette is vital for cruise ship auditions and a working dancer in the industry.

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As you can see in this video I need to work on my petit allegro. To do this I need to make sure my legs are at 90 degrees on the first move, to go through the floor on my glessa, make sure my cupa is not too high and that it’s at my ankle, articulate my feet when I’m jumping and point my toes, make sure my hips are square to the side on my arabesque, make sure that my heels go down each time I jump doing this will help prevent injury. It is important to look after your body because as self employed dancers if you don’t dance you won’t get paid. According to (Paskevska, 2016)  “Failure to put the working heel down affects the execution of jumps in the center.”

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As you can see in this video I need to work on my performance in commercial as it is something that doesn’t come naturally to be in this style. To do this I need to work on performing this style in small groups and feeling confident, using my face expressions and eyes and creating a character will help and I also think that listening to the music and telling the story of the piece will help my performance. Improving on this will help me in commercial auditions

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As you can see in this video I have been working on my leaps. To improve on my leaps I need to work on my flexibility to allow my legs to be in a full split, I also need to lengthen the backs of my knees and stretch my feet as this will make the leap more aesthetically pleasing. Another way to improve is to work on my plié before the leap as this will help me to get more elevation. Working on my leg strength and ankle strength will also help with my leaps and it will help to prevent injury. (Robey, 2023)  states that some tips for leaps are to “Make sure to begin with a grand battement and keep both knees and feet fully stretched in the air.”