https://padlet.com/lilywhite4/cw0gkebrw4amfpgn en-us 2022-11-01 21:57:00 UTC 2026-02-07 19:04:09 UTC hello@padlet.com lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376904812 "Periodization training is the deliberate manipulation of training variables to optimize performance for competition, prevent overtraining, and progress performance"

(Edward, 2021)

 

]]> 2022-11-09 14:31:53 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376904812 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376912921
I have chosen to talk about warm ups since it is something that I find super important in my daily routine at LCDS. I have been trying to find the right warmup routine for myself for quite some time by using trial and error, and i now feel confident in my current routine as i always feel ready for class.

During the first few weeks at lcdsI didnt warmup before my classes. I quickly noticed the negative impact this was placing upon my training so Ipecifically for ground based foundation, as my body felt very stiff which meant i couldnt move in the way i ideally would at the beginning of class due to me using the beginning of these classes to warmup. This also meant i couldnt focus on my technique as i was too busy focusing on getting my body warm and prepared for the phrases that were later to come in the class. I quickly noticed the negative impact this was placing upon my training so i then decided to create a routine for myself.



]]> 2022-11-09 14:36:03 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376912921 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376913523 Im choosing this topic as fixing my sleep has been something that has caused a lot in psychological improvement in my day to day life at LCDS. I also have a lot of experience with dancing and training on different hours of sleep which allows me to talk about it from personal experiences.

I have known for some time that sleep is something that really affects my moods. Because of this i knew from before i started LCDS i would make myself a routine I needed to wake up ready for the day, but I concluded that having under 8 hours of sleep set me up badly for the day as Ip i needed to wake up ready for the day, but i concluded that having under 8 hours of sleep set me up badly for the day as i felt sluggish and just switched off mentally.

I decided to make myself a sleeping schedule so that I got a minimum of 8 hour of sleep overnight. I quickly saw the benefit of doing this i had more energy for class and i felt like i could last an entire day at lcds without feeling exhausted by lunchtime. Because I was more energized I also found it easier to memorise phrases and not get distracted.

“Sleep is important for memory consolidation, the process by which new memories are packed away more permanently in the brain.’  Taylor. (2017) 




]]> 2022-11-09 14:36:23 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376913523 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376928105
We do alot of weight bearing on our wrists during ground-based foundation, therefore I decided to include a lot of wrist warmup exercises to prepare my wrists for the load which will also prevent the likelihood of injury.

R- raise temperature.
During my warmup, i increase my muscle temperature by doing star jumps or by simply running in circles until i feel my breathing start to get heavier and when i get hot enough to take off my layers.

A- activate your joints.
I do dynamic stretching such as leg swings and arm circles to reduce any stiffness in these areas.

M- mobilize your joints.
I mobilize my back my doing upper body rolls and cat cows. I also do circles with my wrists.

P- potentiate movement.
I go over specific phrases that are used in class such as high shelf so that i am prepared and fimilarised with the movement. Doing this also allows me to focus on my technique and other factors during class rather than memorizing the phrases.


]]> 2022-11-09 14:44:01 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376928105 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376931906 Our Cunnigham classes includes little to no floorwork or weight bearing of the upper body. Cunningham requires a lot of movement from the torso and balances. It also requires a lot of concentration since there is often multiple things being executed on the body at once to create a specific shape.

 In order to prepare for this, i focus on my stability more in my Cunningham warmups by waking up my core/center (by doing things such as crunches and balances with my eyes closed) instead of preparing my body for weight bearing. 



]]> 2022-11-09 14:45:48 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2376931906 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2383036736

Purcell, M., 2006. The health benefits of journaling. Psych Central.

Wilmerding, M and Krasnow, Donna H. (2017) Dancer Wellness.]]> 2022-11-14 14:54:47 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2383036736 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2383206542 I chose reflection because i can often get overwhelmed. Journalling has been something that always helps me to prevent this or help me deal with it in a positive and effective way. It has also helped me to understand myself better as it allows me to look back and reflect on how i felt after time has passed.

When i started LCDS I was journalling daily and as time has gone on i have stopped doing as frequently. But it is something i am getting back into it as there are many benefits. It is a way for me to record my progress and notice what i can improve on, it also helps me to stay on top of my goals as i am always reminded of them while reflecting.

"Writing in a journal can help us create the space and distance needed to reflect on what has happened, where we are, and what is ahead."  Sutton. (2018) 

Journalling/reflecting on ground based foundation classes has helped me to also stay motivated as i have evidence of my progress and i can see how far ive come. This also motivates me to push myself even further as i know if i carry on i will improve even more.




]]> 2022-11-14 16:23:15 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2383206542 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2383232324 I have chosen to link my 3 topics areas to ground based foundation as i find it the most challenging class both mentally and physically. I have overcome many barriers in these classes and learnt/reflected from them which means i can talk about it in detail with real examples ]]> 2022-11-14 16:37:27 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2383232324 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2395361344 I have felt the improvement from my warmup, as i now can focus on my technique and move with ease at the beginning of class. I also am in the right headspace which allows me to fully indulge in the class without thinking about other things. 

To further develop my warmups, i will continue to explore different ways of making my warmup more efficient by looking at different exercises to include. Diversifying the types the exercises I perform during my warmup will also help to prevent me from getting bored of my routine and therefore not doing it. Exploring new movements will also help me learn more about what my body needs as well as enjoys doing.]]> 2022-11-23 09:59:10 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2395361344 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2401975291 Travis, Edwards. (2021). Periodization Training: A Beginner’s Guide. Available at: https://www.healthline.com/health/fitness/periodization-training (Accessed: 13th November 2022)

Jeremy, S (2018). 5 Benefits of Journaling for Mental Health, 14 May. Available at https://positivepsychology.com/benefits-of-journaling/#benefits (Accessed: 2nd December 2022)

Ashley P. Taylor. (2017) 4 Reasons Why Sleep Matters–Especially for Dancers, August 2017. Available at: https://dance-teacher.com/dream-big/ (Accessed: 3rd December 2022)]]> 2022-11-29 14:18:36 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2401975291 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2401993551 https://drive.google.com/drive/u/1/folders/18d3_YzWDnvW2JPEV4xuEFMrrwmhgm-pw]]> 2022-11-29 14:28:50 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2401993551 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2404148618 2022-11-30 19:58:02 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2404148618 lilywhite4 https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2409697099 I would like to make my journalling/reflecting more regular as there are often days where i feel too tired to do it or i simply forget. 

I will implement it into my daily routine by doing it at a specific time of the day (e.g doing it on the train home everyday) so that it becomes habitual. Making it consistent will also benefit my mental health as i will stay grounded and be less likely to become overwhelmed with thoughts, especially as the timetable becomes more intense. It will also just be something positive to look back on whenever i feel like i am not improving.]]> 2022-12-05 19:47:46 UTC https://padlet.com/lilywhite4/cw0gkebrw4amfpgn/wish/2409697099