Unit 3 - Professional Practise

Our warm up Our warm up consisted of: Jogging on the spot for 8 counts Sprinting on the spot for 8 counts  Repeat the jogging and sprinting Jumping jacks, 8 to each side, then 4, then 2, then 1 x 2 10 burpees Side stretch, into flat-back, into holding the leg, into the center, roll up and repeat on the other side Arm stretches - pull over to the side, pull back behind the head, repeat on the other side Shoulder rolls back (4), then the same with elbows and with full arms, then repeat this sequence and then repeat twice rolling forward also Straddle stretch - reaching over to the side, then laying on the leg, then reaching up with elbow on the floor, then coming back to center and repeating on the other side Reaching forward in straddle stretch, 3 swings then reaching back and lowering down further into straddle every time Pike position - rolling down and reaching out and coming up through flat-back, do this 4 times and then reverse it, and repeat 4 times, then hold pike

Notes from Careers Lecture What does dance mean to you? It says everything whilst saying nothing.  What is my dream career? I want to dance in every continent, become an artistic director/choreographer, commercial work/tours. How will I get there? Be open-minded, perseverance, audition for everything I can, make contacts, work with as many choreographers as possible, know the industry, find my own style, make a good impression. Next steps:  Further training, vocational school - the place, urdang academy, rambert, performers, bird college, trinity laban.  University - roehampton, chichester Could work full time for a dance company, do freelance work - short contracts, teaching. Diverse careers: Choreographers Costume/set designer Community dance practitioner Dance film maker Dance photographer Dance movement therapist Pilates/yoga instructor Key skills: Discipline Motivation Team work/collaborative Creativity Resilience Time-management Confidenc

NOTES FROM LECTURE ON HEALTHY NUTRITION AND HYDRATION FOR DANCERS In order to determine the number of calories a dancer should eat in a day, nutritionists look at the frequency of classes, the intensity, the timing and the type of training - as different dance styles require different amounts of energy. For example, ballet requires a lot of strength but not a lot of movement, while something like house is very high energy and cardio-based. Everyone should have a different diet, because everyone has different needs. There are 3 main types of carbohydrate: Starch - peas and potatoes, grains and grain products - slow release of energy. We definitely need these in our diet. Sugars - naturally occurring in fruit or added sugars in sugary foods like sweets. Have a fast release of energy, and we need few of these and should rarely eat these products. Fibre - wholegrain products and fruits with skins, breakfast cereals. Need these, important for dancers because it helps with dige

EVALUATION OF OUR WARM UP: I think our warm up was successful, as it achieved our aims which were to increase joint mobility, increase flexibility, strengthen the muscles, particularly the abs and arms, and increase the heart rate. Looking at the heart rate first, we did burpees and a lot of jumping jacks, and while the heart rate was raised, I think we should have performed these cardio activities for a longer period of time because I think we jumped into stretching a little to quickly and we weren't warm enough to do so. Also, I think the order of our warm up could have been improved slightly because we did rib isolations at the end while I think it would have been better to do them after the joint mobility exercises which should have been after the cardio work. This would have made us more warm to increase flexibility further and go further into our stretches. I do think we had a really good range of movement and some more rarely seen exercises and stretches which made the war

What can cause injuries? (P is personal, E is environmental) Wrong footwear/wearing socks P - can be too slippery which can cause you to fall over or trip Incorrect clothing P - if too baggy it can get caught under your feet/other body parts and cause you to twist into an awkward position or trip over Not warming up P - if your muscles are not warm you are much more likely to pull something and injure yourself Not cooling down P - your body is not suited to going from high intensity exercise to regular movement so this is vital No spatial awareness P - if unaware of other people and the space around you, you are likely to crash into something/someone and injure yourself and maybe other people as well Not listening to instructions P - you may take the wrong direction or cause others injury as well as yourself Wrong technique P - for example, turning your knees in when you land from a jump could result in long-term knee injuries Slippery floor E - you could trip and fall over