1. Don’t skip your warm-up!
Your warm-up should be dynamic and specific to what you’re about to do. That
means moving your body through multiple ranges of motion, not just sitting in
the splits. Save static stretches for after class or rehearsal.
2. Don’t ignore pain.
If something hurts, speak up. Telling a coach, teacher, or parent isn’t
complaining- it’s being smart. Pushing through pain doesn’t make you tougher;
it can make an injury worse and delay your progress.
3. Stretch smart.
Flexibility takes time and correct technique. Avoid risky positions like sitting in
splits on blocks or walking on the tops of your feet, or anything else you see on
social media. Controlled, active stretching and strength work are the safest
paths to real flexibility.
4. Rest days matter.
Resting isn’t being lazy- it’s giving your body the time to actually grow stronger!
Give yourself full rest days so your muscles can recover and perform their best.
5. Fuel and recover like an athlete.
Eat balanced meals with plenty of protein, carbs, healthy fats, and veggies.
Don’t skip meals or rely on snacks with little nutrition. Prioritize plenty of sleep – put
the phone away and give your body the recovery it deserves.
6. Cross-train for strength and balance.
Activities like strength training and conditioning outside of dance help you move
better, build power, and prevent injuries. A well-rounded athlete makes a
stronger, safer dancer!
7. Listen to your teachers and coaches!
Your teachers and coaches are there to help you grow and stay safe. Pay close
attention to their instructions and corrections – those small details make a big
difference in your technique, progress, and injury prevention!
Written by: Heather Dale Wentworth, owner of Hi Def Performance Training, specializing in strength, conditioning, and flexibility for dancers but serving all types of youth athletes and adults. Find her on Instagram @hi.def.performance.training