10-Minute Warm Up For Dancers

Sugarfoot Therapy teamed up with Doctors For Dancers to bring you this FREE dance warmup.
Try it…
Use it…
Teach it!
Research has proven that some warmup traditions in dance are not serving us…
The old tradition of static stretching in the beginning of class increases risk for injury because it decreases muscle activation, strength & power.
Or there is the newer tradition of skipping a warmup altogether in order to save time for more choreography & filming in class…
We provided this warmup to demonstrate just how doable an effective warmup is - in less than 10 min, this warmup achieves key components proven to reduce injury risk & improve performance:
* Increases the body’s temperature for better tissue pliability
* Increases heart rate & aerobic capacity for better performance throughout class or rehearsal
* Dynamic stretching prepares the body for range of motion needed in choreography (without any of the downsides caused by static stretching)
* Dynamic balance & stability exercises prepare the neuromuscular system for real, on-your-feet dancing
You may have taken dance classes where you feel like the warmup eats up half of the class time. Most of the time, it doesn’t have to! If you do the right kind of movement in your warmup, you can maximize the time you spend on a warmup and get even more out of class!
Warmups should always be specific to your class & your movement. This particular warmup was designed with a hip hop, jazz funk, or commercial jazz class in mind.
Our mission is to bring the expertise of our dance Physical Therapists directly to dancers, giving you practical tools to help you achieve your dance performance goals and mitigate injury risk. If you have questions, ask us! We are here for you.
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Thank you choreographers:
@espinosa22 @chuckmaldonado @derrickschrader @leomoctezuma @siennalyons1 @_jjenks @kachi @mikeydellavella @pancakerr @stevielyne @boogiefrantick
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Location: Fuzion Force Los Angeles
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Film by: @nektarproductions
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We do not own the rights to these songs.
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REFERENCES
1. Myer G, Ford K, Palumbo O, Hewett T. Neuromuscular training improves performance and lower- extremity biomechanics in female athletes. J Strength Cond Res. 2005;19(1):51-60. doi: 10.1519/00124278-200502000-00010
2. Yamaguchi T, Ishii K. Effects of Static Stretching for 30 Seconds and Dynamic Stretching on Leg Extension Power. The Journal of Strength and Conditioning Research. 2005;19(3):677. doi: 10.1519/15044.1
3. Aguilar A, DiStefano L, Brown C, Herman D, Guskiewicz K, Padua D. A Dynamic Warm-up Model Increases Quadriceps Strength and Hamstring Flexibility. J Strength Cond Res. 2012;26(4):1130-1141. doi:10.1519/jsc.0b013e31822e58b6
4. Cramer J, Housh T, Weir J, Johnson G, Coburn J, Beck T. The acute effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. Eur J Appl Physiol. 2004;93(5-6):530-539. doi:10.1007/s00421-004-1199-x
5. Herman K, Barton C, Malliaras P, Morrissey D. The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review. BMC Med. 2012;10(1). doi:10.1186/1741-7015-10-75
6. Stewart I, Sleivert G. The Effect of Warm-Up Intensity on Range of Motion and Anaerobic Performance. Journal of Orthopaedic & Sports Physical Therapy. 1998;27(2):154-161. doi:10.2519/jospt. 1998.27.2.154
7. Dawson B, Gow S, Modra S, Bishop D, Stewart G. Effects of immediate post-game recovery procedures on muscle soreness, power and flexibility levels over the next 48 hours. J Sci Med Sport. 2005;8(2):210-221. doi:10.1016/s1440-2440(05)80012-x
8. Van Hooren B, Peake J. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Medicine. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2
9. Russell J. Preventing dance injuries: current perspectives. Open Access J Sports Med. 2013:199. doi:10.2147/oajsm.s36529

[@rgsam75]

Awesome warm-up! Would love to see more like this!

[@WERQfitness]

Really love this! I attended the webinar and really enjoyed hearing the explanations for each set of exercises. Thank you for putting this together and encouraging us to adapt it to different formats.

[@doctorsfordancers166]

We are so glad you attended. Thank you for your support!

[@YourHealthyDancer]

This is great!

[@mikkicolon]

🙌🏾😍