Staying Active During Summer Break
By Faith Potter, Former DWC Ambassador | pronunciation: Fay-th Pot-ter | pronouns: she/her
Summer break is an essential time for dancers to rest and recover from their rigorous schedules' physical and mental demands. However, staying active during this period is crucial to maintaining fitness, flexibility, and overall well-being. Here’s how dancers can balance rest and activity effectively.
Over summer break dancers will likely be taking master classes and intensives to improve their skills by learning from other teachers. A crucial thing to think about is scheduling, leaving time for rest between intensives and the regular dance season. During these rests, athletes should be performing what is called active rest. Active rest activities are easy things to keep your body moving that don’t push you as hard as in the normal season. These activities include going on a hike, walking, or running - even doing chores around the house counts too.
Summer also offers an excellent opportunity for dancers to explore new dance styles they may have yet to have the chance to partake in during their regular schedules. Experimenting in different genres, such as contemporary, hip-hop, jazz, character, or even cultural dances like salsa or ballet folklorico, can broaden a dancer's skill set and enhance their creativity. These new styles not only keep dancers engaged and challenged but also help improve versatility, which is an invaluable trait in the competitive dance world. Trying out different dance forms can also reignite passion and motivation, offering fresh perspectives and new techniques that dancers can incorporate into their primary discipline.
In addition to physical activities, summer break is an ideal time for dancers to focus on their mental wellbeing. Practices like yoga and meditation can be incredibly beneficial, helping dancers cultivate mindfulness, reduce stress, and improve concentration. These practices encourage a holistic approach to health, emphasizing the importance of mental rest alongside physical recovery. Mindfulness exercises can enhance body awareness, leading to improved performance and a reduced risk of injury. Additionally, engaging in creative activities like journaling, painting, or music can provide a mental outlet that contributes to overall well-being and creativity. The extra time that summer offers presents dancers with an opportunity to partake in things they may not normally have time for during a regular season, or to pick up new hobbies altogether.
“Practices like yoga and meditation can be incredibly beneficial, helping dancers cultivate mindfulness, reduce stress, and improve concentration. These practices encourage a holistic approach to health, emphasizing the importance of mental rest alongside physical recovery”
Even during a break, maintaining core strength and muscle conditioning is crucial for dancers. Simple exercises like planks, squats, and resistance training can keep your body strong and ready for the demands of dance when the new season begins. Pilates is particularly effective for dancers, as it focuses on core stability, flexibility, and controlled movements. Stretching should be a consistent part of a dancer’s routine, even during rest periods. Incorporating daily stretching and mobility exercises can help maintain flexibility and prevent stiffness. Practices such as foam rolling and dynamic stretching can also aid in muscle recovery and prepare the body for more intensive activities. Be aware of when you are stretching as well. To warm up the body and prevent injury, dynamic stretching before your activity or dancing is recommended, and to cool down and help improve flexibility, static stretching after your activity is done for the day is recommended. The timing of when you stretch and engage in mobility exercises has different purposes to aid the body. Which one you choose will differ based on personal goals and stretching techniques, so consult a physical therapist or personal trainer who specializes in dance to help you create a plan for yourself.
Even during a break, maintaining core strength and muscle conditioning is crucial for dancers. Simple exercises like planks, squats, and resistance training can keep your body strong and ready for the demands of dance when the new season begins. Pilates is particularly effective for dancers, as it focuses on core stability, flexibility, and controlled movements. Stretching should be a consistent part of a dancer’s routine, even during rest periods. Incorporating daily stretching and mobility exercises can help maintain flexibility and prevent stiffness. Practices such as foam rolling and dynamic stretching can also aid in muscle recovery and prepare the body for more intensive activities. Be aware of when you are stretching as well. To warm up the body and prevent injury, dynamic stretching before your activity or dancing is recommended, and to cool down and help improve flexibility, static stretching after your activity is done for the day is recommended. The timing of when you stretch and engage in mobility exercises has different purposes to aid the body. Which one you choose will differ based on personal goals and stretching techniques, so consult a physical therapist or personal trainer who specializes in dance to help you create a plan for yourself.
This time is also perfect for dancers to set personal goals and work on individual growth. Whether it's mastering a specific move, increasing stamina, or improving technique overall, setting clear, achievable goals can provide motivation and a sense of direction. Dancers can use this time to focus on areas they want to grow in, setting small milestones and celebrating progress along the way. Personal goals also encourage self-discipline and dedication, helping dancers stay connected to their passion and purpose. By the end of the summer, dancers can reflect on their achievements, which can boost confidence as they return to their regular dance schedules.
Nutrition and hydration play a critical role in a dancer's ability to stay active and healthy during the summer break. With increased heat and physical activities, it’s vital to maintain a healthy, balanced diet to support energy levels and muscle recovery. Staying hydrated is equally important, especially during the summer. Dancers should ensure they drink plenty of water throughout the day and consider electrolyte-rich drinks if they are engaging in high-intensity activities to replace lost minerals and maintain optimal performance. It is essential to give your body the necessary fuel it needs for both training and recovery. Remember that everyone’s needs are different, and if you need any guidance in this area, visit Dancewear Center’s Dance Medical Specialists page.
While staying active is important, listening to your body and not overdoing it is equally crucial. Summer break is a time to recharge, so it’s essential to balance activity with adequate rest. Pay attention to any signs of fatigue or discomfort and allow time for recovery to prevent injuries. If you are currently dealing with an injury, take advantage of this time to rest, heal, and get ready to return to the studio even stronger than before!
Staying active during a summer break from dance involves a balance of various physical activities and adequate rest. By embracing active rest, engaging in strength and conditioning exercises, prioritizing flexibility, enjoying outdoor activities, and listening to their bodies, dancers can maintain their fitness and return to their regular schedules rejuvenated and ready to perform at their best.
“Summer break is a time to recharge, so it’s essential to balance activity with adequate rest.”
