• Release the tension that I hold in my shoulders, neck and hands.

• More use of levels, as I am taller this stands out a lot.

• Work on my dynamics, for example, start and stop and staccato movements along with fluidity.

• Musicality, in commercial I am often focusing too much on picking up the choreography, that I rush the moves instead of sitting in the pocket of the music. Slowing down my movements would allow me to make more artistic choices and experiment with timing and transitions.

• I also would like to improve my grooves within commercial as I think it will allow me to have a greater understanding of the way my body can move across all styles.

Callahan, M. (2021) Social Media for dancers: The pros and cons, Dance Informa Magazine. Available at: https://www.danceinforma.com/2021/08/01/social-media-how-does-it-affect-the-dance-world/ (Accessed: 03 January 2024).

Ceci, L. (2024) Topic: TikTok, Statista. Available at: https://www.statista.com/topics/6077/tiktok/ (Accessed: 05 January 2024).

Holmes, K. (2016) When perfectionism becomes a problem, Dance Spirit. Available at: https://dancespirit.com/the-perfectionism-problem/ (Accessed: 03 January 2024).

How to do a triple pirouette (2023) Hi Encyclopedia. Available at: https://lifeotto.com/Comprehensive/How-to-Do-a-Triple-Pirouette#:~:text=Here%20are%20the%20tips%20to%20help%20you%20execute,the%20turn.%20...%203%203.%20Visualize%20Your%20Turn (Accessed: 22 March 2024).

How to perform a calypso leap (with pictures) (2023) wikiHow. Available at: https://www.wikihow.com/Perform-a-Calypso-Leap (Accessed: 22 March 2024).

Neto, C. (2021) What dancers can do about the negative impacts of social media, BACKSTAGE. Available at: https://www.backstage.com/magazine/article/what-dancers-can-do-about-the-negative-impacts-of-social-media-67819/ (Accessed: 05 January 2024).

Ortiz-Ospina, E. and Roser, M. (2023) The rise of Social Media, Our World in Data. Available at: https://ourworldindata.org/rise-of-social-media (Accessed: 05 January 2024).

Riley, K. (2024) How to roll out your feet, Experience Life. Available at: https://experiencelife.lifetime.life/article/how-to-roll-out-your-feet/ (Accessed: 22 March 2024).

Websites

Yuen, C. (2023) Foam rolling: 8 magic moves that’ll relax all the tension in your, Healthline. Available at: https://www.healthline.com/health/fitness-exercise/foam-rolling-how-to (Accessed: 22 March 2024).

In the video below, I was doing an exercise that required focus. Dancers are meant to make things look easy even when all of your muscles are engaged and working like crazy. I definitely need to take some time to work on performance of exercises as you can read on my face how much I am concentrating. This makes the watching me less enjoyable as I look tense and stiff.

'Fortunately, you can ease discomfort with self-myofascial release, a massage technique designed to relieve tension in your fascia, the fibrous connective tissue beneath your skin. This method can improve circulation and range of motion and reduce postworkout soreness.'

1. Weight back and to the side of the working leg.
   

2. Spotting.
   

3. High retire with no sickle.
   

4. Shoulders down by engaging lateral muscles in my back.
   

5. Arms away from my body in a strong jazz first.
   

6. 'Cat and mouse' technique with arms.
   

7. High releve.
   

8. Hold after releve after pirouette.
   

9. Breath out.
   

   I can do triples however I would like them to be more consistent. 'HiEncyclopedia' writes 'Your hips should be aligned with your shoulders as you complete each pirouette. If your alignment is off, your balance will be off as you turn. Use a mirror as you stand in relevé to ensure that your shoulders and hips are aligned. Check your side stance as well when you are at the mirror to ensure that you're not leaning too far forward or back...Knees play a crucial role while you turn. They help generate momentum and power and also keep your legs straight through the turn. Push off the ground using your knees and maintain the balance.'

Bishop, T. (2012) Stronger Legs & Lower Body. Champaign, IL: Human Kinetics.

Dijck, J. van (2013) The culture of connectivity: A critical history of social media. New York: Oxford University Press.

Henry, D. and Jenkins, P. (2019). The Essential Guide to Jazz Dance. The Crowood Press.

Shook, K. (1978) Elements of classical ballet technique: As practiced in the School of the Dance Theatre of Harlem. London: Dance Books.

West, C. and Bolchover, M. (2011) Modern dance. Winchester England: Ransom.

Journals

Błażkiewicz, M. (2021) ‘Joint loads and muscle force distribution during classical and Jazz pirouettes’, Acta of Bioengineering and Biomechanics, 23(1). doi:10.37190/abb-01675-2020-02.

Clarke, F. et al. (2019) ‘Associations between balance ability and dance performance using field balance tests’, Medical Problems of Performing Artists, 34(3), pp. 154–160. doi:10.21091/mppa.2019.3026.

Jacobs, C.L., Hincapié, C.A. and Cassidy, J.D. (2012) ‘Musculoskeletal injuries and pain in dancers a systematic review update’, Journal of Dance Medicine & Science, 16(2), pp. 74–84. doi:10.1177/1089313x1201600204.

Valkenburg, P.M. (2017) ‘Understanding self-effects in social media’, Human Communication Research, 43(4), pp. 477–490. doi:10.1111/hcre.12113.

Some key points for good execution:

1. Quick spotting.

2. Strong preparation in fourth position with arms in third and most of my weight on the front leg with feet and knees turned out and hips even.

3. Keep core engaged and tight during the turn.

4. Arms in a solid first using lateral muscles in the back and smoothly transitioning to attitude as the turn comes to an end.

5. Taking the leg into attitude straight away, ensure the leg goes back rather than round the side like a rond de jambe.

6. Maintain turn out.