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Dancing is as much presentation as it is the mastery of
technique.
As a spectator, you demand a lot from your KCB dancers. Not only do you want to see a technically sound arabesque, you want to see impressive muscular lines to boot. Surprisingly, the bodies you have come to admire are not formed by dance alone. Many of the KCB dancers look to other forms of fitness to perfect their dance aesthetic.
Just say “yes” to Yoga
Rachel Coats felt that her flexibility could be improved. With the incorporation of yoga into her routine, she has been able to gain more flexibility and become more aware of her body. “I go to a local yoga studio and after a 30-45 minute session, I feel taller, looser, and overall it puts me in a better mood. It really releases those endorphins!” Yoga can help relieve muscle pain and, to some, it can offer spiritual enlightenment. “I try to do it (yoga) 2-3 times a week. It’s hard during performance week to get it in, but I always feel better if I do.”
Rachel’s Yoga Schedule:
Monday: 30 minute “Hatha” yoga class
Wednesday: 30 minute “Ashtanga” yoga class
Saturday: 45-60 minute “Ashtanga” yoga class
Polishing Posture
Stayce Camparo felt that her shoulders slumped forward and decided to introduce weight training to pull her shoulders back in place, “I started doing pull-ups, reverse flies and a few other exercises to erase the imbalance.” As a result of her weight training, Stayce was able to reach her goal. “I started off not being able to do a pull-up. Now I can and my shoulders stay locked in place.” Having strong shoulders allows a dancer to focus more on the legs without having to worry about upper body fatigue.
Stayce’s Shoulder workout:
3-5 sets of 10 pull-ups. (If you can’t complete 10, use a weight assisted pull-up machine)
3 sets of 15-20 reverse flies. (hold weights with arms extended in front of your body at shoulder height. Swing arms back making a “T” with your body.)
3 sets of 12-15 tricep pull-down. (Performed on a overhead machine, keep your elbows at your side creating a 90 degree angle with your arms. Extend straight down feeling tension in your triceps.)
Run for results
Stamina, as you could imagine, is very important to a dancer. For Caitlin Cooney, it was a place where she wanted to improve, “I felt that I was struggling through the last leg of some dances. I wanted to finish just as strong as I started so I began training for 5k runs.” The extra cardio gave Caitlin the desired result. She now has more confidence going into each performance. If you ever enter a local 5k run, keep an eye open for Caitlin, “I love training for the 5k runs. It can be tough, but once you finish you get a real sense of accomplishment.”
Caitlin’s running regimen:
Week 1
10 minute run, 3 times per week. (Performed on treadmill)
Week 2
15 minute run, 3 times per week. (Performed outside on mainly flat terrain)
Week 3
20 minute run, 3 times a week. (Performed on treadmill)
Week 4
30-40 minute run, 3 times a week. (Performed outside with flat and hilly terrain)
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