Archive for September 2006
The nerves always ruin our performances. How do we get rid of that nervous feeling before we perform? How are we going to stop thinking about forgetting the routine while we’re performing–or tripping, falling, doing the wrong move. We always worry about what can go wrong, and often, one thing does go wrong because we’re thinking about it so hard.
Know the Routine
If you don’t know it–I won’t lie to you–you will mess up unless you’re lucky. Know it. You should have known it for months!
Simple, but helpful. Take deep breaths. It really helps you calm down.
Have everything ready long before the performance
That means making sure everything is perfect. Your hair, uniform, makeup, tied shoelaces, intact nylons, etc. You need to triple check everything so that you won’t worry about it while you perform.
Competitions are long, and sometimes we might forget to eat. Can’t perform without energy! Eat at least 1.5 hours before the performance.
Get a good night’s sleep, but an early start
Don’t wake up at 1pm (not that competitions start that late anyways), but don’t stay up until 1am. I’d say to wake up when you normally wake up (whenever school starts, probably around 8). If you sleep in, you’ll be sluggish.
No team parties the night before
Unless you can manage to all go home and get enough sleep (not likely), you shouldn’t have a team party. It sounds motivational so that you can bond and talk about the next day, but usually it leads to late nights and everyone tired the day after. If you do have a party, I’d say that it must end before dark and no junk food.
Get hair done ASAP
Drill hair (if you use curlers) takes a long time. My team used to take from 1-3 hours per person. Of course, if you use fake hair or something else, it’s not too big of a deal. If you are using curlers, get it done before dark so that everyone can go home and sleep.
Don’t practice the day before
It’ll just stress you out. Naturally, you will probably forget some moves, then be extremely nervous the next day because of your bad practice. Of course, running through the routine once is okay. Don’t stay up until three practicing (or learning the routine).
No harm in being confident. Lots of people say, “well, if I think I’m going to get 10th place, then I won’t feel so bad afterwards . . . if I think I’ll get first place and I don’t get it, then I’ll feel horrible”. Bad thinking. Be confident. It shows in your face. You want to win. Go win it!
Listen to the music! Sometimes people don’t and are so focused on moves, moves, moves. When they turn their ears on again, they realize that they are way off and will be lost. Sometimes the music sounds different because of the different speakers in the performing area. Be prepared. If the music skips, you can’t do anything about it. Breathe, don’t look stupid, and smile bright and confident. One time, I watched a team that wasn’t even that great, but their music skipped. They remained still, and ended up placing. That shows your confidence.
Don’t talk about how nervous you are
If you talk about it, it will spread. Don’t make it evident that you’re nervous. Keep it to yourself. Think about other things.
If you’ve known the routine, you won’t forget it
I always go crazy when someone, right before the performance, says, “how does that part go again? I forgot!” This makes everyone nervous, as well as yourself. You won’t forget it. Stop thinking about it. You’ve never forgotten it at practice.
Don’t let the audience intimidate you
Your audience is just people. You see them everyday. What’s the big deal? You won’t mess up and to them, you’re probably just a little face off in the distance.
Just perform. Perform like you do at practice. No nerves there. You know that you look way better though, because you should be confident in yourself and, hey, you’re wearing your drill outfit! You didn’t buy it for nothing. You bought that expensive customized outfit to win. And that’s exactly what you’ll do.
And of course . . . Smile!
I know this is a huge issue in drill. Who will mix the music if I can’t do it? If it needs to be done professionally, how will we raise the money? Well, don’t be discouraged to mix music. Really, it’s very simple.
Here’s how to do it:
1. Get a music cutting program
I’d recommend Adobe Audition, as this is very simple and the only one that I’ve used. It has more than enough functions to mix any dance routine.
2. Play with it
Really! Just press the buttons and see what your program is capable of. To edit a music file, import that file from your computer or CD (remember where you saved it!) and view in under the single track view. It’s pretty self explanatory, in Adobe at least. When you play the music, it starts from the yellow line and goes till the end. The white line will indicate which part of the music it is currently playing. Listen to it, and cut off the parts you don’t want by highlighting and deleting (ctrl+X). You can zoom in and out to be more accurate. When you’re ready for the next song, go into the multitrack view. Drag the first song into one of the rectangles starting from time 0. This will be the start of your mix. Once you’re done cutting the second song, add the right next to the first or even overlap it and create fade effects. I’m not going to go in-depth, because I’m sure you can figure it out. It’s very simple. If you want to slow the music down, just find that option in the menu. It’s all written there for you! If you can’t figure something out, comment and I’d be happy to help.
3. Find a tutorial
There are many people who have websites dedicated to teaching you something. Some examples might be how to edit pictures in photoshop and how to create 3-D pictures in Rhino. Whatever it is, I’m sure that someone has written about it. Search for one in google (or yahoo, msn, etc.)
See, it’s not so hard. Now you can go mix your own music
Sorry about not having the routine up. I thought that I could finish it by today, but I’ve had way too much homework and compulsory tasks. I’m hoping that it will be up sometime soon, but I can’t really say when. At this point, I have the music all mixed and part of the routine done. I really want to get it done, but I have a stack of books waiting to be read.
Anyway, I wish everyone luck on getting their splits down. Performances are coming up–keep calm and work hard!
I know I write about consistent schedules a lot, and I can’t stress how important it is!
Lots of dancers never have time for anything, and this is a somewhat true statement. Mostly the problem with scheduling is in high school, where it can sometimes be hard to find places to practice all the time (though this is only an excuse to not have practice–read Finding Places to Practice). With a consistent schedule, this won’t be the case. The reason that dancers don’t have the time for anything is because of inconsistency in their schedules. Dancers have problems finding jobs when they don’t know when they’re busy with dance! You can’t tell your manager that you are sometimes busy Mondays-Saturdays. Dancers also have hard times joining organizations as there is never a clear indication of when exactly they are busy. If you have an inconsistent schedule, you can never know if you’ll be able to make the club meetings after school on Monday. Why not keep your schedules consistent? Jobs and school are mostly consistent, right? Imagine your school starting at different times everyday, and your job also starting at different times everyday. It just doesn’t work out that way. When a dance schedule is inconsistent, there is almost no time for other activities besides school. I strongly encourage your team to keep a consistent schedule! It makes life so much easier.
If you do change to a consistent schedule (which I hope you do!), tell me about it! Leave a comment! Trust me, it will change your life, and you and your team will be much less stressed.
After reading this, here are some articles I recommend you also read:
- FAQs on this post - NEW!
- How To Become More Flexible
- Problem With The Splits?
- Ways To Improve Your Flexibility
- Flexi-tize and Strengthen Those Legs!
I know it sounds crazy. Have your splits down in three weeks when you’re still two feet off the ground? It’s possible, but you just need the time to commit to this. Before you read this, I’ll warn you that it sounds like a TON of time, but think about it . . . you want your splits, right? Why don’t you just get them now so that you don’t waste time thinking about how far from the ground you are? How long have you been trying to get those darn splits down? A year, perhaps two? Three weeks is not bad at all.
So, let’s get started (If you’re just looking for stretches, scroll down). Stretch where you feel comfortable, but not distracted. An area with a computer, for instance, might be a bad location, because you may be tempted to go on the internet and surf, which destroys your focus and stops your flexibility from improving. Focus and stretch as if you were meditating.
Reserve thirty minutes a day to stretching (yes, including weekends, or else it won’t work. If you absolutely cannot stretch on one day, just make sure you get straight back to your stretching routine the next day). Warming up before you stretch is very helpful because it makes your muscles warm and easy to stretch. The warmer you are, the easier the stretch will be; thus, the more success you will have in getting those splits down. And here are your daily stretching routines:
Session 1: 15 minutes
I recommend that you get this over in the morning, before you go to school, work, or whatever you do during the daytime. After warming up, start your stretches. I recommend that you stretch one minute (at the very least) for each stretch. Remember: the splits are not dependent on one muscle. Helpful stretches are listed and described at the end of this post.
Session 2: 15 minutes
This one I’d say to do before you sleep. Do not slack off because you’re sleepy or tired. Brush your teeth, stretch, then sleep. If you absolutely cannot do session 1 in the morning and session 2 at night, then leave at least 2 hours in between sessions. You need to gain flexibility, have some time off, then work back on the flexibility to regain it and improve it.
Keep up with the same thing as week one, but now stretching time is increased to 45 minutes a day. That means there is now a session in between–session 1.5 should be done after school, work, etc. And if not, leave 2 hours in between sessions. You should really start noticing that you’re getting close to the splits.
Increase your stretching time to one hour. This is same as week two, with another session. This is the between dinner and before bedtime one. The free time that you have after dinner and before your last session should be used for an additional 15 minutes of stretching. After the end of this week, you should be in your splits! Yipee!If you’re having problems or not noticing any improvement, try other stretches. Again, a variety of stretches is your best bet. Remember to sit in the splits, or as close as you can go (I know it hurts, but how else can you get it?).
Tip: Stretch when you’re doing an inactive activity, like the laundry, reading a book, watching TV, or talking on the phone. This should be apart from your sessions, which require 100% focus. Extra stretching is always beneficial!
Precaution: It’s NOT a good thing to be feeling pain when you stretch. Pain is different from soreness. The two concepts are a bit hard to explain in writing. In general, if your legs feel painful when you stretch, it’s a good idea to ease back a little bit. If you find that you are still having problems with this, the best bet is to consult a coach or doctor since they know best. Many readers have questioned whether or not they are physically capable of doing the splits because they feel that they are making little progress; I will refer you to this splits misconceptions article for that purpose.
Some helpful stretches
V-sit: sit with your back flat against a wall. Bring both legs as far back to the wall as you can and keep proper posture and straight legs. While keeping your posture, bring your back down towards the floor as your arms reach out in front of you (not down) as far as possible. Feel the stretch. Do this first pointing your toes, then flexing your feet. Try moving your legs out further as you go on. Also, you can reach out towards your right and left legs. Remember to breathe!
Straight leg stretch: Basically, keep your legs straight and feet together. Stand, and without bending your knees, reach down as far as possible. Put your weight on your toes (not your heels)–this feels a bit unnatural at first, but it is the proper way to stretch. You can also do this one sitting. Sit with proper posture, legs straight out in front of you and ankles together. Reach out with your arms. Do this both flexing and pointing your toes.
Sideways stretch: Ok, so you’ve probably figured out that I’m making up names for the stretches as I go along. Pretty creative, eh? Anyway, the “sidways stretch” goes like this. Stand in the straight leg stretch position. Now bring your right leg out in front of you (like you’re taking a step forward) about two feet. This doesn’t have to be precise, just as long as you’re close. Stand up, keep your posture back. Now reach down to your right foot, keeping your posture back and your hips in line. Your hips shouldn’t shift to aid you in your stretch. Go down slowly, and if you hips shift, come back up and try again. Go as far down as you can without shifting hips. After doing this for a minute, bend your left leg and continue stretching to your right. Now switch legs.
4 Stretch: Named because it looks like a number 4. Sit down on your butt and put both legs straight out in front of you. Bend your left leg so that your left knee is on the ground, your left foot also on the ground with the flat side touching your right knee, and your right knee is straight with toes pointed. See the 4 that your legs make? Stretch, with proper posture, to your right leg. Reach out with your arms, as far as you can. After a minute, remembering to breathe, of course, flex your right foot and continue reaching out for another minute. Switch legs, and repeat.
Standing V-leg stretch: Stand up, posture back, with your legs shoulder width apart. You can go a little wider if that’s more comfortable for you, but try to keep it as close to shoulder width as possible. Bring your straight arms between and beyond your legs–reach back. Also reach to your right and left legs. Reach down the center, too. As with the straight leg stretch, keep your weight over your toes rather than your heels.
Half squat: Squat. Keep your right leg where it is and place your left leg straight out your left side, toes pointed, as if you were doing the center splits with your left leg. Put your right hand on the ground to the left of your right foot. Use your right elbow to push your right knee out. You should feel stretching your inner thighs. Switch sides.
The splits: Well, if you want your splits down, shouldn’t you be doing them? . Never be discouraged by how far you are from the splits. Just get as close as you can and hold it there for awhile (a minute). Relax, and repeat a few times. You can also do the splits on the wall (preferably, a doorway, so you can keep your balance). In a few days, after doing multiple stretches, you will notice that you’re getting closer. Rejoice!
All of these stretches usually take about a minute. Above, I’ve given you much more than fifteen minutes of stretching, so spread these stretches out. Do some in one session, others in another session, but try to stretch as many muscles as you can each session. Don’t confine yourself to just one stretch. Do both splits in each session at least once (preferably at the end, to see your improvement).
Another thing to remember is to stretch both legs. A lot of people stretch one leg, while the other leg is completely inflexible. This leads to uneven kicks. It’s a good idea to get both legs flexible so you aren’t stuck with being good with one split and not the other. You never know what split you will encounter in the future!
Remember, you must focus on and want the splits, or else you’ll never get them. The wanting part is easy. Who wouldn’t want to do the splits? The focus is the hard part. Stretching in your kitchen, for instance, is a bad habit. You’ll see that bag of chips and box of cereal and be completely distracted. You’ve lost your focus. If you truly want your splits, you should be stretching like you’re meditating. Think of nothing other than those splits, breathing, and your flexibility. This is not the time to daydream. Now go stretching, and remember, think:splits, splits, splits, splits, splits, splits, flexibility, splits, breathe, splits, splits . . .
*Note*–more stretches have been submitted through comments. Some of these stretches are listed below.
Additional stretches and responses to comments (see also FAQ)
Thanks Hailey for the comment! Here’s another good stretch from her: “A good stretch is the frog. You lye on your stomach, and bring your feet together, with your pelvis on the ground, sort of like the butterfly in reverse, and the goal is to get your feet to touch the ground, still together, and your kneeâ€™s bent, and your pelvis on the ground. After you acheve that bring your feet closer to your body and do the same thing over again, untill you can have your kneeâ€™s bent, feet and pelvies on the ground, and your feet right against your body. It helps dancers with their turn out too.”–I have heard of this one and tried it myself; it’s a lot harder than it looks, but an excellent stretch. It’s a good before-you-sleep stretch, while you’re in bed and have nothing better to do. Now you can add it to your stretching routines. Hope those splits are coming along well.
Nina, thank you for the comment. Sorry for the confusion! I hope that this re-explanation of the frog stretch might help you see what it is.Frog stretch: Lie down belly on the floor. Bend your knees and put your the bottoms of your feet together– push them towards your pelvis, while trying to keep every part of your body flat on the ground. It’s like the “butterfly stretch” except on your stomach. I’m not sure if that’s a universal term, but the butterfly stretch is where you sit on your butt and put your feet together, knees bent. You try to push your knees to the ground and feel the stretch in your inner thigh area. This helps with your center splits because you need flexibility in that area.
If you are getting little results, make sure that you are warming up before stretching (the warmer, the better) and focusing hard on flexibility and nothing else. Get “in the zone” (100% focus) when you stretch. No phone calls, TV, or music if it distracts you. Use a variety of stretches everyday. Don’t forget to breathe. Good luck!
Thanks, Evi, for suggesting the lunge as a stretch. I usually think of it more as a workout and muscle-strengthening activity, but it does work as a stretch if you let your muscles relax. Here is my explanation of it for those that want to try it: stand up, feet and heels together. Take a step forward with your right foot, keeping a large stride–this is just like the “sideways stretch” position except with a larger space between your legs (for average height, keep around 3-4 feet or whatever is comfortable for you). Now bend your right leg to make it perpendicular to the floor. This is a step before the lunge–the “runner stretch” (I just realized that I forgot to add this!). The runner stretch is helpful for your calves; hold in this position for a minute or two. Now, to get to the lunge, keep your right leg in position, and slide your left foot back as far as possible while keeping your right leg still in perpendicular position from knee down. This is the lunge position. Typically, lunges are done to strengthen your leg muscles (thighs, particularly). If you are interested in doing that, stay in position for about five seconds, then take a step with your left leg and do it again. Keep repeating (you should feel a burn in your thighs) and hold weights at your side if it gets easy for you. It might help if you squeeze your ears with your elbows or hold onto your hips to keep balance (if you are not using weights). To use the lunge as a stretch, place your hands on the floor on each side of your right foot so you can keep balance, ease the pressure off of your thighs, and focus on the stretch more instead of focusing on strengthening your leg muscles. There is a primary goal when stretching, and that is attaining flexibility. Take things one at a time–you can work on leg strength later! Anyway, the lunge is particularly helpful in stretching your inner thighs. Notice that, if you continue sliding your leg back (and let your front foot leave the perpendicular position), you will slide into a split! I found it helpful to get into the lunge position and slide back as far as I could into the splits until I finally got there. Hope that the lunge helps you!
Elphie, I am proud of you for getting those splits (almost) down! Great job with your stretching, and I hope you are happy with the results! That last inch or two will not be too difficult. The way that you get that down is by sitting in the splits for a few minutes (maybe about 2 minutes). Then, switch your splits so you can stretch the other side. Get up, walk around a little, and restretch. If you sit in your splits for just 2 minutes about 2-3 times a day, it will be there in a few days. Concentrate, warm up, and stretch. You’ll get there. Don’t worry too much about being able to pick up choreography. If you aren’t so experienced, it will just take more practice to get it down. Don’t stress if you don’t get the routine while it is being taught. Just try to remember all that you can so you can practice once you get home, and then go to your audition the next day feeling like you’ve worked hard and learned something. Best of luck at your audition.
Diana, thanks for offering great advice. Remember that flexibility is something that is developed. You may return back to normal the next day for the first few days of stretching, but do not lose motivation. Keep stretching with a strong focus. Soon enough, you will be able to see improvements. Good luck at tryouts!
Melanie, if you are scared to go into the straddle splits, just remember to slowly go into them. Keep your hands on the ground and slowly lower yourself. Once you feel tension, hold the position to feel the stretch; however, do not go so far into the splits to the point where you feel pain. Another way to practice the straddle splits is to sit on the floor in a v-sit position. Gradually pull your feet further apart. Reach forward with both arms to feel the stretch. It helps do v-sit with your feet against the wall, so that you can pull your body into the wall (or you could sit with your back against the wall, and pull your legs back towards the wall). Hope that helps! Thanks for visiting.
Charlotte, you should consider sitting in your splits for a little less than two minutes. When your knee starts to shake, try to make it stop by balancing yourself; if that doesn’t work, don’t worry! Get out of the splits, and then go back to them when you feel ready. It takes time for your body to develop the ability to do the splits. As for the grinding in your knee joints, you should definitely be careful with that. Make sure that your ankle/foot isn’t bent the wrong way because that could cause your knee to be irritated. If it is painful, you should ask a doctor about it.Melanie, this post is for all splits (right, left, and center).<
Hi Beth, you asked if there are stretches that would decrease your flexibility. Nothing that I know of will actually “decrease” your flexibility. If over time, you don’t stretch, then you become less flexible because your muscles have relaxed. If you are stretching properly, it can only increase and develop your flexibility. As for starting ballet, there is never a “latest” age. Most people start when they are very little because it is easier to develop ballet skills, such as flexibility and pointy toes, at that age; however, if you are committed, I believe that you can gain those skills. It will be much harder as you get older, but it is most likely still possible (for most people).Austin, most boys are able to do the splits as well; however, the reason it is harder for boys is because they are generally less flexible than girls. By this, I mean that a girl who never stretches tends to be more flexible than a boy who never stretches (I have no idea why this is so). Anyway, because of this, it takes guys a little bit of a longer time to get the splits because they have a longer way to go in terms of flexibility in order to achieve the splits. I did say that most boys can do the splits… please refer to this splits article to see if you’re capable.
I’ve batched up a ton of questions and addressed them in the FAQ post. From now on, I’ll be updating that page instead of this one. Check it out!
Anyone else have stretches or suggestions? Any confusion on the stretches? Comment!