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1602774

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Assignment: 2,495
Padlet: 215
Total: 2,710

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"Dancing should look easy; like an optical illusion. It should seem effortless. When do a difficult variation, the audience is aware that it is demanding and that you have the power and strength to do it. But in the end, when you take your bow, you should look as if you were saying, 'Oh, it was nothing. I could do it again'." (Bruce Marks)

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"Young dancers are training at a very vulnerable time in their lives ... So train the whole person, not just the dancer" (Deborah Bull).

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Dance Nutrition with Leslie Bonci at Pittsburgh Ballet Theatre

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FEET - Perfect weight distribution between the heel, ball of the foot and big toe and little toe.

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LEGS - Turnout is through the hip, stretching the legs and lengthening the quads.

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FEET - Collasped arch, rolling of the ankles.

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LEGS - No lateral hip rotation or extension of the knee joint.

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Appendix Item 2. UNDERSTANDING WHERE TURNOUT COMES FROM 

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Appendix Item 2. UNDERSTANDING WHERE TURNOUT COMES FROM 

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How to prevent injury and create the perfect turnout from your bodies natural facility.

GLUTEAL MUSCLES
The three muscles responsible for the movement of the hip.

1. Gluteus Maximus

2. Gluteus Medius

3. Gluteus Minius

IDEAL BALANCE
60% Hip Joint
20 - 30%  Ankle
10 - 20% Tibia and Knee

PRONATED FEET
This is when the arch of the foot collapses due to forcing turnout from the feet. Therefore the hips and buttocks can't support.

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Appendix Item 1. MY ONE DAY HEALTHY DIETRY PLAN 

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Appendix Item 1. MY ONE DAY HEALTHY DIETRY PLAN 

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Having a nutritional balanced diet is so important to us in life never mind being dancers in training. Therefore we need to take extra care of ourselves and make sure we're getting what we need to keep energized as well as resting and keeping hydrated with lots of water.

BREAKFAST
Porridge with Honey
Protein Shake

SNACK
Raw Baked Cereal Bar

LUNCH
Tuna Salad
Rice Cake
Fruit Yoghurt
2 x Clementines

SNACK
Carrot Sticks with Humous

DINNER
Sweet Chilli Chicken Stir Fry with Noodles
Protein Shake

SUPPER
Tea and Biscuits