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#thedynamicdancer

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How do you make progress as a dancer?! 🥇ENGAGE every muscle throughout your body. Dance is Movement, Movement is controlled by Muscle, and you have to actively engage those muscles to take control of your body, and get the precise movement that you want 🥈CONNECT your BRAIN to this movement. Don't allow yourself to go into autopilot and run through the motions, actively link your brain to your muscles...again to take more control of your body! 🥉ATTACK! Don't hold back, don't be shy or timid...step outside of your comfort zone EVERY DAY to make each and every skill, practice, turn, leap, kick...BETTER than the last! Main Point: the more you take control of your body, the better dancer you will be! {and as always, less likely to be injured!} Shoutout to @kaeleighdance who helped come up with this! .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance 💃🏻👯

When I've coached, I've always disallowed the word CAN'T. As dancers, you may struggle with a particular skill, or find it extremely challenging, but that DOES NOT mean that you cannot perform that skill. It only means that you have to keep trying and working on it to achieve success. So try, try, and TRY AGAIN, to work towards EXCELLENCE in everything you do. But please don't ever tell yourself you CAN'T do something, because YOU CAN with enough hard work, perseverance and persistence! 💥💥💥 #wednesdaywisdom .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers 💃🏻👯

ALWAYS Quality before Quantity! The better you train: the more you gain from practice, the less injury and fatigue you have, and the better dancer and team you become! 🏆Simple as that! More hours and harder practices don't always make winning teams and routines 🤔 Work smarter, not necessarily harder or more. 🤓 #MotivationMonday .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers 💃🏻👯

MOST RECENT

Common Question: Is kicking with ankle weights a good idea? Will it make my kicks better? NO AND NO!!! Do dancers need to be strong? YES! Do their hip Flexors need to be strong? YES!! But kicking with ankle weights is NOT the way to gain that strength...and it's asking for injury, in my opinion! There are far better ways to gain hip strength, and thus better and higher kicks...which I will review with you the remainder of this week. Ankle weights with the high level of kicking that Varsity or JV dancers encounter is just going to cause more overuse than they already have, may cause actual joint or labral injury because they are not strong enough to handle the extra weight, and will lead to more harm than good! Dancers need tailored end range strengthening, and hip stability training for higher and better kicks...so PLEASE PLEASE PLEASE discontinue this useless, injury causing way of strengthening the dancer!!! 🙏🙏🙏😰🙁😢 #hipstrength #hipstability #ankleweights .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #choreography #sportstraining #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips #dancecoach #dancecoaching #dancecoachlife #dancecoaches 💃🏻👯

Dynamic Split Squat! Another great example of working on that single leg stability. The valgus force at the knee with the resistance band helps train the dancer to keep better alignment and activate their lateral hip muscles for better stability. The foam on the floor brings balance into play, and the twist with the weight brings the core stability into the mix! One of my go to exercises to work on that lower extremity CONTROL! #splitsquat #hipstability #hipcontrol .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #choreography #sportstraining #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips #dancecoach #dancecoaching #dancecoachlife #dancecoaches 💃🏻👯

🏅Sample MONDAY CONDITIONING ROUTINE! 🏅So this week I will be sharing sample ideas for daily conditioning to make sure dancers get adequate strengthening in their daily routine!!! I cannot stress this enough...DANCERS NEED JUST AS MUCH STRENGTH AS FLEXIBILITY! Both to improve their skills and remain injury free {I know you coaches don't love when girls are out of formation due to injury, and the dancers can't stand it either!} so here is a time efficient, and great routine for Monday! 1️⃣Reverse Tennis Ball 🎾 Hip Flexor Strengthening: 5-10 rounds each leg, with 1 8-count holds 2️⃣Front Plank: 30s-3:30...progress time as strength and season progresses 3️⃣Single Knee To Chest Bridges 20-30 each side. I LOVE this grouping because we strengthen the anterior hip, core and posterior hip, all in under 10 min! 💥 I would also encourage teams to cross train for cardio as well!! I would try to avoid warming up to your routines, because: the body needs variation, and dancers are prone to overuse injuries as it is, so cross train with an alternative cardio workout. Also, from the coaching perspective they are likely to pick up bad habits when warming up with their routines...save the routines for cleaning and dancing full out 😉 I suggest: 1️⃣10-15 min cardio workout 2️⃣10-15 min strength conditioning 3️⃣10-15 min stretching...then get to work on the routines! 🥇🥈🥉 #hipstrength #hipstability #corestrength #corestability .
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Comment, share and tag a friend that will benefit from this page! 😉 .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #choreography #sportstraining #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips #dancecoach #dancecoaching #dancecoachlife #dancecoaches 💃🏻👯

Took another drill up a notch today! REMEMBER - tight Hip Flexors in dancers are often a result of weakness, NOT actual tightness 🤓 This is due to the load and frequency of kicking....sooo...STRENGTHEN, STRENGTHEN, STRENGTHEN!!! This drill was previously shown lying down, but today we stood connected to make it harder! 😉 GREAT Job Ladies!!! 🤗 ☑️ As ALWAYS, make sure to include the PELVIC TILT first and foremost‼️‼️‼️meaning TUCK YOUR BUTT, FLATTEN YOUR LOW BACK and SQUEEZE YOUR ABS ‼️‼️‼️Then proceed with lifting the leg. ☑️Work both forward and open angles to train the hip flexor to be strong in both ranges, as you will be kicking at all hip angles! 💡 Also, they are stepping on the band loop, and will need to keep their feet flexed. For the coaches out there...also a great way to work on connections, projects, and smiles!! Love multitasking! 😉 #hipstrength #hipstability #hipflexors #hipflexor #multitasking .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #choreography #sportstraining #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips #dancecoach #dancecoaching #dancecoachlife #dancecoaches 💃🏻👯

👯Strength vs flexibility! This is an important conversation to have for dancers, and it's not really strength vs flexibility... but that they are equally important‼️ Strength can actually lead to more flexibility at times, because when we lack strength and stability, our body can respond by tightening up and creating a lack of mobility and flexibility as a compensation pattern to protect our body! ✅ One of the most unique traits about Dancers is the fact that the sport/art requires so much flexibility, but what most don't realize is that we have to support that flexibility with STABILITY‼️‼️ Therefore, the need for strength and conditioning regularly! ☑️For example...if u have been struggling with lack of hamstring flexibility, or possibly a previous injury and are struggling to get that flexibility back...it might actually be hamstring weakness that is the limiting factor, so to fix that hamstring tightness we may need to strengthen first in order to get your flexibility back! 💡💡💡 ✅So the main point today...STRENGTH AND STABILITY is just as, if not more important than FLEXIBILITY for the dancer! So make sure you fit in equal amounts of stretching and strengthening to achieve your goals!!! 😉 #strength #stability #flexibility .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips 💃🏻👯

Balance! ⚖️ Another necessary way to strengthen and train the ankle 👟...to prevent injury, to rehab an injury, and for joint proprioception {a better brain to joint connection}! 1️⃣Just start on a plain floor first...work up to 30-60 seconds without holding on 2️⃣Progress to trying it with your eyes closed 👀 30-60 seconds 3️⃣ Then change the surface...a foam pad as the picture shows...start with eyes open then progress to eyes closed. 🌟You'll be amazed at how challenging something so simple can be...but imagine how much better turns and just plain relevé can be when your brain connects to your joints better! #balance #balanceexercise #balanceworkout #anklestrength #anklestability #anklesprain .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips 💃🏻👯

Want to consistently improve and achieve your goals?! Dig deep and push past those mental limits, believe in yourself, and watch what will happen!!! Mind over matter! 🖤

#mindovermatter #wisdomwednesday #wednesdaywisdom .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips 💃🏻👯

🎾Reverse Tennis Ball Drill 🎾 we recently reversed the tennis ball drill previously shown, in an effort to help inside fans and pendulum kicks! Again, great way to improve anterior hip strength, body and leg control, kick height and strength, and extension height and strength‼️ Highly recommend‼️‼️‼️ ✅Try to move into each position with a 4 count, and hold each position for 4-8 counts, working 5-10 reps each leg!
#endrangestrength #hipstrength #hipstability #hipflexors #hipflexor .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips 💃🏻👯

💪Push Ups! 💪 Great for that upper body strength....but if you really think about it, push ups are basically a dynamic plank! 😮💥💡 Yep! Soooo....you should really be starting your push up in that plank form, posterior pelvic tilt {butt tucked under with a flat back} with an engaged CORE‼️ ...Then proceed to do the push up...and guess what⁉️It will make the push up so much easier because your trunk is now controlled! 🤗🤗🤗 Plus, you're then multitasking, getting more out of your time and effort! WIN WIN 🏆🏆 #pushups #plank #planks #armstrength #upperbodystrength #exercisetips .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz 💃🏻👯

Proper Kicking Posture! 💁Include the Posterior Pelvic Tilt‼️Do you want better, more stable kicks and to avoid back and hip injury⁉️Then take a look at your posture! The picture on the right is very common for dancers, but not necessarily correct or good for their bodies...therefore, rotate your pelvis backward as the arrows show, and flatten your back {left pic} My typical verbal cue is "shoulders back, tuck your butt, squeeze your abs!" What becomes difficult here is dissociating your top half from your bottom half, but is necessary‼️ You can still stick your chest out and pull your shoulders back, AND subsequently tuck your butt under and squeeze your 🆎s! This will give your trunk much more stability, thus improving your kicking ability, and decrease the risk for hip and back injury!!! WIN WIN!🏆🏆Even though this posture is implied with the dancers I work with, they need daily reminders ALL THE TIME! TOP OF THE MIND AWARENESS! Your 🆎s don't fully squeeze unless you THINK about it! 💭 🆒
#posture #kickinggoals #kickingposture #posteriorpelvictilt #pelvictilt #injuryprevention #hipinjury #backinjury .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz 💃🏻👯

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