Tips to Dress for Acro Success

Tips to Dress for Acro Success

As simple as it may seem, preparing for class is the #1 way to set you and your student up for success.  Dress code ensures each student is ready to focus on their training and make the most of their time while participating in class.

Here are 3 tips for success:

  1. Clothing- Make sure your tumbling dancer has form-fitting dancewear on.  Absolutely no loose clothing.  This is for the safety of the tumbler and the instructor.  If the dancewear stays in place, your tumbling dancer can concentrate on the trick they are working on.  It also allows the instructor to monitor body movement and make the proper corrections. A few suggestions for appropriate dancewear are:  Leotards, bra tops and booty shorts, tight fitting tank tops and leggings, or any combination of the above.  Also, no jewelry should be worn to class.
  2. Hair- Should be pulled back and out of the face.  Low ponytails, buns, or braids are great options for class.
  3. Feet- Bare feet are best for starting to learn all acro tricks.

Kelly Conaway, Owner of Aerial Achievements is an acro, stretch and flexibility coach, with more than 20 years of professional teaching experience with studios nationwide. She has regional and national competition experience as both a coach and choreographer. Kelly has received performance award recognition for outstanding instruction by a coach and is known for her progressive approach to acro and spotting techniques that creates a fearless dancer. She has a passion for the art of acrobatics, a commitment to the studios she is involved with and pure dedication to the students she teaches.

Helping Your Child Manage Stress and Make Good Decisions

Helping Your Child Manage Stress and Make Good Decisions

In today’s fast-faced and electronically-driven world, it is often challenging to manage the stress that comes with our busy schedules and countless responsibilities. It seems that both parents and children alike are busier than ever, and feeling “stressed out” is certainly not a foreign concept. While many factors may be out of our control, there are some key things we can do to help our children manage their stress and make good decisions:

  1. Healthy identification and expression of emotions: Stress is directly tied to our emotions, and our ability to recognize and understand our own feelings is the first step to being emotionally healthy. Sometimes we inadvertently teach our children that feelings are wrong or bad, and that certain emotions, specifically anger or sadness, should be suppressed rather than addressed. But our emotions serve a purpose, and are there to express a need. When we are sad, we need comfort. When we are afraid, we are seeking the removal of a real or perceived threat. Simply suppressing our emotions can lead to negative outbursts, dysfunctional relationship patterns, and even pathology. Helping your child identify what he is feeling is the first step in producing a healthy adult. If your child is vocal, sit down and talk to her about an emotional reaction you may have noticed. “That must have made you really angry when your sister took your ____.” “Were you disappointed that you didn’t win the contest?” If your child is younger, or has difficulty expressing himself verbally, you can encourage him to draw a picture of how he’s feeling, write it down on paper, or act it out with a puppet. Once you’ve identified the emotion, remember to express to them that it is okay to have that feeling, but it is what they do with it that is important. “It is okay to be angry with your brother when he breaks your toy, but it is not okay to hit him.”
  2. Help your child develop healthy coping skills: Once your child has learned to recognize what she is feeling when she is feeling it, then she can begin to address it in a healthy manner. Help him brainstorm some healthy ways of responding (rather than reacting) when he does become angry, anxious, etc. Remember that each child is different, and coping skills vary depending upon their personality and temperament. Journaling is an excellent tool, and there are several great resources out there, including The Feelings Book Journal by American Girl. Art and music are also excellent outlets. Or perhaps you have an active child who has trouble sitting still. They may benefit from some simple yoga moves such as downward dog or a cat stretch, or acting out how they would solve their problems as their favorite superhero. Be sure to incorporate slow breathing and keep it light and fun. You may be as creative as you like with these activities, and you may even find that they are both enjoyable and helpful for learning more about your child and developing an even stronger bond.
  3. Identifying consequences: Every action that we take will lead to either a positive or negative consequence. Help your child recognize that she has a choice of how she may respond to a given situation, and what may happen as a natural or logical result of that choice. Eating too many Oreos will likely result in a stomachache. Finishing homework right away will allow more time for fun activities. If a child understands both the positive and negative consequences of his actions, he is more likely to make good choices even when no one is watching.

The more that your child is able to identify and cope with difficult emotions, the better their ability to manage stress and make healthy decisions that will benefit them in the future. Parenting can be challenging and frustrating, but take heart in knowing that simply taking the time to understand, nurture, and teach your child will make all the difference in helping them become a successful adult. Finally, if you feel that your child is suffering from anxiety and/or depression, please do not hesitate to seek professional help. There are some excellent resources out there for both children and parents, and you do not have to go through it alone.

By Chara Ward, LCSW

Chara Ward is a Licensed Clinical Social Worker who currently operates a private practice in San Marcos, CA. She offers counseling services to children, adolescents, and adults. For more information on her practice or to schedule an appointment, please call (760) 410-8021 or visit her website:

Strengthening the Gluteus Medius

The Gluteus Medius is an important muscle located on the side of your hip/bottom. It helps with hip abduction (lifting leg out to the side), but even more importantly it stabilizes the pelvis.

Notice in the picture here when you have a weak Gluteus Medius on the supporting leg it causes your working leg hip to drop. (Image from: Prevent Disease, UWO)

It is common to have a weak Gluteus Medius. Unfortunately, when this muscle is weak it can cause knee pain, IT-Band Friction, and Hip Pain.

Below are 3 quick exercises to strengthen your Gluteus Medius and help prevent injury!

Side Lying- Abduction

Begin with body lying flat against a wall. Keep your legs parallel, knees and toes pointing forward. Raise top leg to approximately 45 degrees keeping the heel in contact with the wall the entire time. Return controlled to starting position. In order to make this harder try adding an ankle weight or resistance bands (see link below).

Complete: 2 Sets of 20-25 reps … or until fatigue (on both sides)

Lateral Monster Walks 

With a resistance band around both ankles, walk to the side while keeping your feet parallel spread apart. Keep your knees bent and over your toes the entire time.

Hip Hikes

Start: Position yourself on a stool with one leg on and one off of the stool

Movement: Hike the hip that is not on the stool up and then lower it down.

This should fatigue the weight bearing side and strengthen the gluteus medius on that side.

Complete: 2 sets of 15 on each side


My Personal Favorite Resistance Bands– great for dancers of all ages – is here.

Ankle Weights–  maximum 5lbs (for older advanced dancers) younger stick to lower weights – is here!

Proprioception And Training Your Balance

Proprioception is loosely defined as the body’s ability to sense itself. Your body is able to unconsciously perceive movement and spatial orientation thru proprioceptors (nerves) located throughout the body. Once the proprioceptors send the information to the brain, the brain is able to send a message to the body to correct for the change in movement.

So how does this help the tumbling dancer?

The wobbles you are feeling while trying to hold a passé in relevé, or the supporting leg while trying to hold an extension is your bodies way of making lots of small changes to keep yourself perfectly balanced.

A great way to begin training your balance is the use of an unstable surface. Some ideas are standing on a pillow, a rolled-up towel, a foam pad, a bosu ball or a dyna disc (which you can purchase on Amazon)

Here are 3 exercises to try while standing on the dyna disc.

For all of the exercises plant your supporting leg directly in the center of the disc. Make sure you have plenty of room around you. Do not advanced to the next exercise until you are ready.

1. Passé balance- hold 30 seconds repeat 3 times
2. Developé- en croix from a turned out passé
3. Leg holds (devant- and a la seconde)

This is a great tool to pack with you for competition to help warm up your core and balance.

Fun Fact: Training your brain and muscles to react to an unstable environment can actually help prevent injuries!

Written By:  Marianne Andersen, ATC

What is an Aerial?

What is an Aerial?  An aerial cartwheel is an acrobatic move in which a cartwheel is executed without touching hands to the floor. During execution of a standard cartwheel, the performer’s body is supported by the hands while transitioning …through the inverted orientation, whereas an aerial cartwheel performer is airborne while inverted. To compensate for lack of support from the hands, leg momentum is employed to keep the performer airborne until the leading foot touches down. Aerial cartwheels can be executed while running or from a stationary, standing position. Aerial cartwheels are also known by various other names, including side flip, side aerials, no-hands cartwheels, or simply aerials.
Nina aerial image