10 ways to maintain your dance practice over the summer holidays
After the summer holidays, we might feel anxious about getting back into the dance studio and wonder if we’re ready to return. By incorporating healthy habits to maintain our dance practice during the holidays, we can stay on track and improve our skills while also enjoying a much-needed break. To help you, we have gathered expert tips from our Healthcare Team on maintaining your dance practice.
At the School, we invest in the long-term health of our students through the Healthy Dancer Programme, enhancing performance through on-site healthcare support and research. This programme aims to empower dancers to take charge of their own well-being, preparing them for the significant demands their careers will place on their bodies and minds.
Here are 10 tips from our experts to help you keep your dance practice strong throughout the summer.
1. Set goals
Setting specific, achievable goals can help keep you motivated throughout the summer. Whether it’s mastering a particular move, increasing your flexibility, or improving your strength, having a goal to work towards can make your summer practice sessions more focused and rewarding.
2. Identify what nurtures you vs what depletes you
Keep in mind that some daily activities can be nurturing, boosting our well-being, while others can be depleting, increasing stress. Reflecting on which category our activities fall into helps restore a healthy balance and improve mental well-being overall.
3. Use the holidays for rest and recovery
Summer is the perfect time to rest and recover. Ensure you’re getting enough sleep and downtime to rejuvenate your body and mind. Incorporate one to three rest days per week into your schedule, depending on your level of training. Pay attention to how your body feels—if you’re very sore or fatigued, allow yourself extra rest.
4. Refuel and repair with nutrient-rich foods
Challenge yourself to try and make your plate as colourful as you can, providing you with a range of vitamins to support a strong healthy immune system. Aim for three different fruits per day and four to five different vegetables or salad items per day.
Eat the summer treats and enjoy them! Spread them out over the days and maintain a good mix of nutrient-rich foods, too.
5. Optimise your home space for practice
Make the most of the space you have at home. Set up a dedicated area for practice, ensuring it’s safe and comfortable for activities such as barre work, port de bras, épaulement, and strength and conditioning exercises.
6. Focus on flexibility
Stretch regularly, but don’t overstretch—limit holds to 30-60 seconds. Work on your entire body to maintain balance and avoid using partner stretching to force your range of motion.
7. Get outside
Spend time outdoors to get fresh air and natural light, which can boost your mood and overall well-being. Incorporate outdoor activities that you enjoy, whether it’s a walk, swim, or a bike ride, to enjoy the weather and add variety to your movement.
8. Practice online training
Utilise online resources like our Intensive Courses on Demand. These platforms offer a variety of classes and tutorials that can help you continue your training at home. It’s also a great way to connect with your dance community online.
9. Go see a live show
Escape the heat into a theatre this summer to see a dance performance. It’s vital for dancers to watch dance, and summer is a perfect time to fit in some performances with your family and friends.
10. Stay mindful and listen to your body
Always stay mindful of how your body responds to training. If you experience significant soreness or fatigue, it’s a sign to rest and recover. Balancing training with adequate rest will ensure you stay healthy and avoid injury.
Discover online classes with Intensive Courses on Demand.
