Interview | Dance Student Zoe Norbury

Tell us about yourself

Hello!! My name is Zoe, I’m 20 years old and I study BA (Hons) Dance at De Montfort University in Leicester. As well as being a lover for contemporary dance, I also live for being active, whether that be throwing weights in the gym and doing circuits, playing sports (I play Netball at uni) or just getting outdoors, I must be up and doing something. I also have my own little blog on Instagram and Wordpress where I share all things food, fitness and life-related, spreading positivity and self-love every day. I am a huge chocoholic and peanut butter addict so expect to see many pictures featuring the two!

What type of supplementary training do you do? What benefits have you seen from this training?

I find myself in the gym quite regularly, aiming to be there 3-4 times a week and ensuring I get in some rest days. I vary my training in each workout, so one day I will focus on just weights for strength training, slowly increasing the weights when I feel is needed. I will also do some circuit training, adding in a mixture of weight, body-weight/plyometric exercises to keep up my fitness and I just love feeling like a ninja.

Since beginning supplementary training, I’ve noticed a variety of benefits. My strength has increased majorly – I’ve noticed that my balance has improved and I’m able to control movements much more. Another benefit is that my fitness feels are at a high, meaning that I am able to take part in class without being out of breath easily and so can fully focus.

At what age or stage in your dance career did you realise supplementary training was necessary?

I realised that it felt necessary when I was in my final year of sixth form - pretty much when I started my whole journey into fitness and healthy eating. I started with HIIT training and then was encouraged by Youtubers/bloggers, my dad (who was a personal trainer) and my older brother to start introducing weights into my training. As the year went by I noticed how much stronger and confident I was in my dance training. I was able to maintain a good level of fitness, control my movements and balance, and I was able to perform with more power.

Can you summarise your own personal approach to supplementary training and nutrition?

My approach is to be balanced, and I am constantly preaching this. I started my training the wrong way: overtraining, eating way too little and restricting myself from foods if they weren’t ‘clean’. It took me a long time to realise how wrong this was and I began to research more into how I should train and rekindle my love for fitness and food. I now train at least 3-4 times (sometimes 2 if I am busy) a week and if I feel like I am too tired or injured, I listen to my body and make sure I rest. It is so crucial to allow our bodies to recover! As with nutrition, I learnt that food is fuel and to not categorise into ‘good’ or ‘bad’ which completely changed my mindset. I now make sure I am eating enough food every day, ensuring that I eat plenty of carbs (the beauty that gives us energy), protein and fats, as well as lots of veggies and chocolate, of course. Everything in moderation and it’s all about finding your own balance.

From your blog and Instagram it’s clear that you love food! Can you tell us your favourite snack to nibble on between classes?

I love food!! It makes me happy and fuels my body! Most of my technique classes are early morning so I always have breakfast which is a huge feature on my Instagram – zoats (oats with courgette). I will have this with a scoop of protein, berries, peanut butter and some form of chocolate (I find that starting my day with some chocolate stops me from wanting to eat all of it at the end of the day). If I have an afternoon class, I make sure I have some carbs beforehand and I love bananas! Sweet, tasty and gives me energy for the class.

How do you juggle your studies and make time for supplementary training?

I always organise my weeks with my weekly planner. I write down my timetabled classes and work the gym into it, making sure that I have enough rest time but also time to let off steam in the gym. I aim to have gym sessions on days when the technique class isn’t too intense otherwise my body will be exhausted and injuries could occur.

As a student dancer do you feel you are sufficiently educated and supported in injury care/management and methods to reduce injury? 

In all honesty, no. These topics aren’t sufficiently covered on my course and it is down to us to research these topics if we wish to do so (I tend to take out a couple of books from the library when I feel like I need more information). We do learn about anatomy and physiology on my course, however, it is more about the Alexander Technique and how we should direct ourselves in order to be more at a mechanical advantage. I feel that learning about injury care and safe dance practice should be enforced more onto any dance course as not many student dancers (or even some professional dancers) are entirely educated on how to reduce the risk of injury or how to treat them. I would love to be able to have a career in this sector, I want to help others take care of themselves.

Do you have a favourite exercise you’d like to share? 

Oh this is a tough one! I enjoy doing squats with the bar because I love seeing my strength slowly increase, it amazes me how strong our bodies are! However, I am a big lover of plyometric training and do love different variations of burpees (e.g. regular, to the floor, with a sandbag) and also lunge jumps! Call me crazy, but I love seeing how much endurance I have and how powerful I am when jumping. It’s great for the legs and glutes, and as dancers we need to have a strong base.

Thanks to Zoe for a great insight into her life as a Dance degree student! So glad to hear of such a positive attitude to dancer health. But it certainly sounds like there is a need for better education on degree courses...

Find Zoe on social media here and here. 

Everyday care for the dancer’s feet

The foot and ankle are a vulnerable area for the dancer, accounting for 65% of all injuries within professional dancers and 53.4% within elite pre-professional dance students. Dancers are constantly on their feet and despite the effortless look, there is no doubt that this art puts incredible strain on the lower limbs. 

A combination of flexibility, stability and dynamic strength are required at the ankle and foot for a healthy dancer’s foot. However, despite the intense training, injuries in this area are highly common.

Foot injuries can be caused by a number of factors including;

•             ill-fitting shoes,

•             an increase of training intensity too quickly,

•             poor dance technique,

•             over training

Chronic injuries at the foot, due to overtraining, are more common than acute injuries.

Below are some tips of how you can take care of your feet each day, with an aim to prevent injury.

Everyday care

Remove the waddle

As a dancer it is very important to look after your feet when outside of the studio. Dancers often adopt the dancers “waddle” out of habit due to their turnout training. However, mechanically, the feet are not designed to be turned outwards, therefore it is important to note when walking and jogging to place your feet in parallel.

Rest and recover

Additionally, allowing your feet to rest and recover is highly important and beneficial, in order to help prevent injuries due to overtraining. Possible ways of doing this is by soaking the feet, simply taking the weight off your feet or having a massage in the arch of the foot and Achilles tendon insertion.

Wear the correct footwear

When buying shoes, ensure you wear properly fitted shoes. Not only dance shoes, but any casual pumps too. After a long day training you do not want to put extra strain on your feet. I would suggest purchasing a well-fitting pair of running trainers for these occasions.

Prepare your feet

In the morning you might feel stiffness in the foot and ankle. Why not prepare the feet first thing? Even before class? This will feel like a breath of fresh air and help enhance movement quality.

Try this plantar fascia roll.

1.            Using a hockey ball, roll deeply into the plantar fascia on the foot for 2-3 minutes. Ensure you cover the whole underside of the foot.

2.            Repeat on the other foot.

You'll feel like you're walking on air!

Strengthening the ankle and foot is highly important in order to prevent fatigue, a leading cause in injury. View my article on improving ankle strength here and warming up the ankle and foot here.

Look after blisters

Blisters are a common complaint for ballet dancers caused by moisture and repeated friction from (most commonly) pointe shoes. Taping susceptible areas of the feet can help prevent blisters yet don’t work 100% of the time.

When blisters come up it is unadvisable to burst blisters. Doing so could lead to infection. It is best to leave the blister to heal in the open air, however dance class schedules and pain can restrict this. Therefore you can drain a blister using a sterilised needle to ‘pop’ the blister. It is important to keep the roof of the blister intact to allow as cover which will help avoid infection. It is then best to cover this area with a clean dressing.  

Avoid bunions

Toe spacers or improvised toe spaces help to improve the alignment of the big toe. I would recommend fixing these in place before class with a bit of tape.

If you suffer from bunions then seek a good pointe shoe fitter who can offer you a shoe with the correct support and angling to remove pressure from the bunion.

At the end of the day have an ice pack to hand to sooth any bunion pain.

Do you have any rituals you go through each day to look after your feet? Let me know below!

 Photo credit: Rennison-Rae Photography

Improving ankle strength | Dance

Further to my blog post ‘The importance of a strong ankle’, here are some exercises for you to try to help strength the ankle joint.

Balance board stand Begin by standing on the wobble board on two feet. Find your balance and gentle rock the board backward and forward. Progress this exercise by circling the board so that the edge of the board remains in contact for a full circle. Once you have mastered standing on two legs, move to one leg. You can repeat the same exercises as before. If you feel too unstable then partially hold onto a wall until you feel more comfortable.

Theraband  Although a very basic and unexciting exercise, the theraband can help to strengthen the ankle from the beginning. Using a strength suited to you and loop the band around your toes so that you can perform plantarflexion, dorsiflexion, inversion and eversion. Try performing 3 sets with reps of 10-12.

Lunge on balance board Only perform this exercise once your lunge pattern is correct. Place one foot in the middle of a balance board and the other behind as if you are performing a normal lunge. Perform a normal lunge movement. This will feel more challenging due to stabilising the movement of the front leg. Perform 3 sets of 6 reps on each leg.

Hurdle hops Setup a row of hurdles placing them a few feet apart. Begin by performing this exercise on two feet.  Stand in front of the first hurdle with feet shoulder width apart. This will be the starting position. Push off both feet to jump over the first hurdle. Land on two feet, bending the knees, rebounding out and over the next hurdle. Finish by pausing in the ready position (1/4 squat) for a count of two.

Note- swing your arms up with you as you jump.

SL Romanian deadlift Standing on one leg, soften the knee so that you have a slight bend. From the hips hinge forward, bringing your free leg out behind you in derriere. Move until you are in a table-top position. Ensure you trunk, leg and head are in a straight line and your supporting knee has not increased in bend. From this position in one, return to the starting position.

Single leg squat  Stand in front of low box. Standing on one leg, hold the other leg out in front of you. Use your arms as a balance by placing them out in front of your waist. Slowly sit back into a single leg squat and down onto the box. Once on the box do not relax into a sitting position but keep the tension on through your working leg. To stand, engage your core, transfer your weight through the midfoot and drive upwards. Note -Try to move as slowly as possible on the way down.

Many thanks to YMCA in North Tyneside for the use of their studio.

A lacey leotard

I was already a big fan of the Dansez and FirmFit dance/active wear so I was delighted when they sent me an amazing leotard to review. So here is my complete and honest review (plus some pretty awesome pictures by Rennison-Rae Photography).

The leotard is part of the Embrace range, a deluxe range of leotards. As soon as I opened this leotard I was in love with it! The lace cutout design is incredibly beautiful, plus I’ve always wanted a leotard with a high neck and shorts-style bottom (I think it just looks so classy), so I felt like a very lucky girl.

My one concern was that as there was no bra-lining I might fall out of it when performing any allegro (not so good when there is only a small panel of opaque material to cover the chest!). Happily, with some adjusting, the leotard is supportive enough in this area and I haven’t fallen out of it (phew!). However, I wouldn’t advice this leotard for someone with a larger bust as the front opaque panel isn’t too large.

The leotard is mainly made of lace in a pretty floral pattern. This has a small amount of stretch allowing for good range of movement at the shoulders and back. I particularly like the key hole back detail, which again adds to the beauty of the leotard. (Just be careful with the Velcro neck that it doesn’t attach and pull on the pretty lace).

I thought I would love a shorts style leotard, and in theory I do, however when dancing the legs rolled up and so I was constantly adjusting them between dances. Although I think this could be due to my muscular legs...

The leotard has washed brilliantly, unlike previous leotards I have owned, where the colour and material has seemed to wear in the wash.

Ultimately I love this leotard and think it was the perfect choice of attire for my most recent shoot with Rennison-Rae Photography. I’d love to see this leotard in another colour - possibly a nude pink, navy, emerald green or bright red!

Thanks Dansez!

You can purchase the leotard here - https://www.dans-ez.com/collections/embrace-1/products/1508-biketard-lace?variant=30899714250 

Check out FirmFit active wear here - https://www.dans-ez.com/collections/all-activewear

And find more Dancez leotards here - https://www.dans-ez.com/

Check out the leotard in action in this dance inspired shoot with Rennison-Rae Photography - 

Thanks Chris for another great set of photos!

Warming Up | The Dancer

Warming up should never be seen as an additional questionable part to supplementary training or dance class, but always as an essential. Therefore it should be built into your routine i.e. make it a habit!

Why warm up?

Essentially to dance your best and avoid injury it is imperative that you warm up.

The aims of warming up are as follows;

1. To improve limb alignment

2. Increase joint articulation and, 

3. Increase whole body and muscle temperature

Warm ups may consist of active or passive warming of the body in preparation for physical activity. They should be gradual in intensity i.e. slow and simple with a progression to higher tempo with more complex movements. These movements may be mildly aerobic and should work through the whole range of movement allowed by the dancers’ body at that particular joint. So large bodily movements are best.

Gentle aerobic exercise is okay within a warm up, as by doing so we are aiming to gradually raise the heart rate and lubrication of joints allowing greater ease of movement, thus reducing the risk of injury.

How does it work?

Warming up causes a number of internal changes in the body such as dilation. Dilation of the blood vessels (an enlarging of the internal size) increases the speed of oxygen to the working muscles.

When you start a dance class, the sudden increase in demand temporarily puts you into oxygen debt. This is because the heart, lungs and muscles are unable to instantly respond to the high oxygen demand. However, through warming up prior to class, you are one step closer to being ready rather than starting cold as the blood vessels deliver less oxygen. Thus, when a dancer warms up, there is a shortened initial period of oxygen debt allowing for enhanced performance.

Joint movement facilitates lubrication of the joint by secretion of synovial fluid. This lubrication allows greater ease of movement at each joint. Therefore, without sufficient warm-up, the dancer could risk injury through restriction at joints and forceful stretching of cold muscles.  

How to warm up?

There are several ways to warm up prior to class.

An active warm up consists of low intensity movement which raises the body’s temperature, thus warming tissue and improving the range of movement. Performing dynamic movements such as kicking the leg forward and back, or moving your arms in circles is one method.  Dynamic warm-ups can be made specific to the performance or class, however this should follow a more general warm up.  

Secondly, a passive warm up may be used through use of external heat sources to warm tissue e.g. the use of heat pads, ultrasound or a warm bath. It is doubtful however that this type of warm-up has any benefit on performance.

Personally I believe active warm ups produce far greater results than passive (in addition to putting you in a better mind-set for class). An active warm up can and should be tailored to you as an individual based on your activity, age, gender and level of skill. I will also tailor my warm up according to how I am feeling that day, or whether I feel a particular area (such as my hamstrings) need particular attention. Have a play around with your warm up to see what works best for you. You can also make regular changes to it so that you don’t become bored or disinterested.

Warm-ups shouldn’t just be noted for their physical importance, but also their psychological influence.

Voliantis et al. suggested that in order to create a whole body warm up, the routine should be divided into three parts;

1. physiological: getting the body ready

2. psychophysical: getting a feel

3. psychological: getting the mind ready

I like this theory of warming up. Indeed, I like to become aware of my body and its movements through warming up, especially after a day working and travelling in the car. By ‘getting a feel’ of what my body is like, I am able to stay in tune with my body’s changes from day to day – perhaps similar to how and why others use meditation. The expert dancer should have a greater awareness of their body and so be able to adapt training accordingly. For example, if you have tighter glutes this morning than you did yesterday, then you should spend longer warming up that area today.

A warm up routine of 15 to 20 minutes is ideal to ensure the body is correctly warm and joints lubricated. But be wise about your timing! If there are long periods of rest between rehearsals (which there inevitably will be) a second or third warm up must be performed. This is because in this rest period the body will loose the benefits of the previous warm up. And, if you don’t warm up again you risk injury. Indeed, research has found insufficient warm ups as a key predictor of dance injury.

As previously mentioned, the movements of a warm up should progress from simple/slow tempo to complex/fast tempo so as not to stress the body too quickly and cause any harm. If the dance steps in a class/rehearsal/performance require one side of the body to be active and the other to be stabilised, then the warm up should include movements of this nature. For example, using a diagonal action through the body to emphasis the patterns in class/rehearsal/performance. Remember, a warm up is specific preparation for the activity i.e. dance steps, and so should be specific to this.

But remember, preparing for class and training shouldn’t just be kept to the warm up. By going to class mentally prepared to start your day, you are already onto a winner. For some this might be preparing your shoes, clothing and food the night before. For others, the use of imagery on the way to class can increase mental alertness and help your body to work at its optimum. Why not try this while listen to your favourite tunes?

The benefits

The benefits of a good warm up include:

1. Enhanced physical performance,

2. Reduced muscle soreness and,

3. Injury prevention.

To conclude, it is ideal to keep muscle temperature high after warming up in cold studios and between classes. I would recommend investing in some good warm booties, leg warmers, and dance wraps etc. Here are some I currently love… (but don’t forget your second/third warm ups!)

http://www.sweatybetty.com/clothes/tops/long-sleeve-tops/black-contemporary-long-sleeve-barre-crop-top/

https://www.dancedirect.com/uk/product/intermezzo-warmup-trousers

http://uk.blochworld.com/product/IM009

As always, if you have any questions please comment below or contact me directly!

#DanceStrong

- E

Interview | Principal Ballerina Bethany Kingsley-Garner

Photo Supplied by Beth Kingsley-Garner

Tell us about yourself.
I'm a Principal Ballerina with Scottish Ballet Company. I trained at the Royal Ballet School from the age of 11 and graduated with Honours after the full 8 years of training. I then joined Scottish Ballet and worked my way up to the rank of Principal after being promoted in 2016. 
I train six days a week, 10 - 6, and do over 120 performances per year. Ballet is my passion as well as my career, and I love what I do. 
My hobbies include baking, walking in the park, appreciating beautiful scenery, dinning out with friends and watching other productions at the theatre as well as cinema.


What type of supplementary training do you, and what benefits have you seen from this training?
I do gyrotonics every day at work, which I've always felt as necessary for my career as a dancer. It uses the same muscles as I would use in a class or on stage, so this is really important in supporting my daily rehearsals. 
I'm also a bit of a gym junkie. I love an intensive cardio session or strength training, and I definitely see the benefits when quickly trying to get my stamina up for an upcoming run of performances. 
If my workload is heavy I turn to yoga to help relieve tension. I especially enjoy Bikram yoga, as the extra heat and intensity helps get rid of the lactic acid that can build up throughout a busy day in the studio. 

At what age in your dance career did you realise that supplementary training was necessary? 
I have always done extra training - even when training at school I was still in the gym or doing yoga. It becomes critical during times of injury, so getting into these habits early is always a good thing. 

How as your attitude to supplementary training changed as your dance career as progressed?
As a young dancer I was always focused on getting better and felt that extra training was crucial in helping me get stronger. As I've progressed through the company I've definitely felt the benefits of this, and my muscle memory has helped me maintain my strength and aesthetic even through the most challenging of tours. 
Now as a Principal Dancer, I also have a better understanding of how and when to listen to my body, and know when not to push too hard outside of the studio. 

What is the support system like at Scottish Ballet for dancers' health?
We have a gyrotonics studio with an instructor 4 days a week, a masseuse 6 days a week, and a physio who is in 5 days a week but on call 24/7. The company has also recently brought in a personal trainer who works with us twice a month to improve our stamina, strength and overall fitness. 

Do you feel there is a different attitude towards supplementary training between male and female ballet dancers?
I used to when I was younger. The boys were taught the importance of upper body training to support their lifts from a young age, while for girls the focus was on cardio and improving your stamina. 
I think though that as advances have been made in the entire fitness industry and more information is available for dancers - whether it's from a fitness expert or YouTube video - everyone has become more athletic and there is more balance between the training of male and female dancers.
Now you're as likely to find female dancers using weights as the boys, while boys understand the importance of cardio and functional training. This has definitely helped when you see some of the amazing athleticism on stage today. 

How do you juggle all you do and make time for supplementary training?
I think it's all about identifying your priorities and understanding what benefits you're going to get from the training. I know that what I do in the gym or in the studio is going to help me on the stage, and that motivates me to make time for it however busy I am. 
More importantly though I genuinely love training and the feeling you get after a good session. I need that sense of accomplishment away from the stage as well as on it.

How do you like to relax?
I find things like cooking and baking really relaxing, as well as watching my favourite programmes like Great British Bake Off or Agatha Christie. You can't beat sitting back on a Sunday afternoon with a good period drama either. 

What supplementary training do you do on tour?
Tour is all about maintaining my fitness and keeping my energy levels up, making sure I have the strength where I need it and that I'm loose for a show. Usually this involves a lot of mat work, though I'll do a bit of cardio as well if I feel I need it.

What is your favourite strength or aerobic exercise to perform?

I love pushing it on a cross trainer. I also had a significant knee injury two years ago, and during my recovery from that discovered the benefits of box jumps, which I really enjoy. 

What is your least favourite strength or aerobic exercise to perform?
It has to be press-ups.


You can find Bethany on Twitter @bethanykgarner or Instagram @bethanykgarner and the Scottish ballet website.

Photo Supplied by Beth Kingsley-Garner

Photo Supplied by Beth Kingsley-Garner

Weight Training | The Dancer

Photo by Rennison-Rae Photography

Will weight training change your aesthetics for dance?

It has long been viewed that weight training for dancer will increase muscle bulk and decrease muscle length, thus ruining the aesthetics required of dancers, particularly in ballet. 

More recently on social media we are seeing more women taking up weight training and portraying a more muscular figure. However is this the way we will all look should we train? Each individual has their own training goals, and so do dancers when lifting. Their conditioning programme will vary compared to competitive women body builders. Plus it takes the female body  a blooming long time (plus sometimes a bit of a cheat) to grow to such a size.

What does science say?

A study by Koutedakis et al. (2005) found no change in artistic or dance performance requirements despite increased muscular strength, nor a change in the levels of flexibility. In fact there is call for strength training to increase performance and reduce the risk of injury. See my other blog 'athletic artists' for more information about strength training for dancers. 

Hope you enjoyed this quick read!

-E

Koutedakis, Y., Stavropoulos-Kalinoglou, A. and Metsios, G., 2005. The significance of muscular strength in dance. Journal of dance medicine & science, 9(1), pp.29-34.

Guest Interview - English National Ballet Dancer Joshua McSherry-Gray

Tell us about yourself

I’m a dancer with English National Ballet (London) about to enter my 8th season with the company. My daily routine starts at 10:15am. We begin every day with a Ballet class, warming up at the ‘Barre’ for around 45 minutes. It's designed to slowly get the body going by warming up the muscles and gaining flexibility. Throughout the ‘barre’, the exercises become increasingly harder and more challenging. Then we start to train in the centre for balance, coordination and orientation. This consists of pirouettes and finishing the class with Grand Allegro (big jumps). 

We then have rehearsals throughout the day for the upcoming production.  On rehearsal days we finish the day at 6:30pm, however show days can be very difficult and long. We often finish at 10:30pm for weeks, if not months at a time during production time.

I am massively passionate about the ‘behind-the-scenes’ and the social media side of ballet. I have a great pride in connecting with people and showing everyone the reality/hard work it takes to be a professional ballet dancer. 

I created BalletFriends.co.uk as a platform for dancers to showcase their own view on ballet. I release monthly interviews with dancers from all around the world. I also created a space for bloggers to increase and further their audience with topics all related to ballet. I have an instant access to 25K+ followers across my @BalletFriends social platforms. I get a real kick from knowing that I started with (0) and now I have built an audience that are loyal and passionate.

I’m also very enthusiastic about travelling the world and seeing different cultures and cities. I consider myself very lucky to have seen many parts of the world on tour with English National Ballet. 

The past two years have been amazing! I’ve been to China, Singapore, Colombia, Oman, Paris, Spain, and some fantastic cities throughout the UK. 

What type of supplementary training do you do? What benefits have you seen from this training?

I do a lot of body weight ratio training in the gym at work, 3-4 times a week. I work a lot with a square standing frame where I can do pull-ups and bench press for chest and torso strength. We have a personal trainer at English National Ballet who keeps an eye on us all the time. Many of us have tailored and specific programs made for us. 

I feel great benefits from building strength in the gym. It really helps with partnering, especially roles which require having to lift a lady above your head with locked out arms. Many roles require having to hold partners for many minutes at a time while supporting their whole body weight. I do a lot of neck strengthening and rotation cuff strengthening. It's common for male dancers to get injured from partnering. The durability and endurance during a Pas de deux ‘partnering’ can be extremely difficult at times. I have also danced roles which have required me to lift other men. Using the gym in a controlled manor and with perfect form can have huge benefits on a classical ballet body. 

At what age or stage in your dance career did you realise supplementary training was necessary?

My initial realisation of how supplementary training is completely necessary to a ballet dancer was about three years ago. As a dancer with English National Ballet we perform at the Royal Albert Hall. It is a vast venue in comparison to many other theatres. Everything is twice as hard for stamina because it is such a big space. 

I have recently introduced HIIT training ‘high intensity interval training’ to my routine. I feel this has really improved my durability and endurance for high impact ballet, especially for shows.

What is the support system like at the English National Ballet for dancer’s health?

The sports science team at English National Ballet is excellent! English National Ballet and GJUUM LTD work very closely and seamlessly to support the dancers with sports science. We have constant measurement of our fitness throughout our season. We also have annual tests, so we can compare results from different years to see how we have progressed in certain areas. 

Do you feel there is a different attitude towards supplementary training between male and female ballet dancers?

There are definitely differences between the male and female training programs. For example, the men will do a lot of weight training to gain maximum strength for partnering and leg training for stabilisation in landing jumps. The ladies often stick to core stability exercises and body weight ratio exercises to keep/gain strength without bulking. Even though our exercises may be different in certain ways the structure for all employees are the same.

How do you juggle all you do and make time for supplementary training?

Sometimes it can be difficult to train as our timetable can be extremely busy and heavy on the body. I often make a great effort to train in the morning before work starts or at the end of the day if I still have the energy.

What supplementary training do you do on tour? 

A member of the GJUUM LTD sports science team is always with us on tour, whether it's national or international touring.

What is your favourite strength or aerobic exercise to perform?

I really enjoy doing pull-ups as I feel it really helps me with my back, arm and grip strength. I also enjoy doing HIIT cardio on the rowing machine.

What is your least favourite strength or aerobic exercise to perform?

I have to say I don't enjoy exercises which involve my lower back. I've had some back injuries and spasms in the past. I now take extra care and I'm very cautious about my form when I strengthen my back with exercises. This used to be a challenge for me however I now feel like my patience has paid off and I have overcome my phobia.

How can we find you on social media?

I’m very active on my social media accounts.
Here you can follow my life and daily routine as a professional ballet dancer -

https://www.instagram.com/balletfriendsofficial/

https://twitter.com/BalletFriends 

https://www.snapchat.com/add/balletfriends 

Behind the scenes with Joshua...

#ENBSheSaid

Joshua McSherry-Gray and Juan Rodriguez.

Ballet barres to Barbells ...

Bruising from partner work.

Back stage at Sadler's Wells with MAC makeup team before #ENBSheSaid

Holiday 'Summer Strength' challenge

In 4 days I go away on our annual family holiday to Devon. While there we are constantly doing activities including hiking, cycling, surfing and kayaking. In addition, I  always ensure I stretch and keep fit myself by performing mini circuits.

This year I am going to follow a 2 week dance specific supplementary workout. Follow me on social media to see my progress!

If you’re interested in getting a copy of this FREE workout, please email me at performancesportstherapy@hotmail.com stating ‘SUMMER STRENGTH’.

 You can follow me here –

Twitter - @Perf_STherapy

Snapchat - @ElliePSTherapy

Instagram – Performance Sports Therapy

If you want to hear more about my holiday adventures, keep your eyes peeled on my blog!

- E

The importance of a well fitted bra with Firm Fit

If there’s anything you NEED for exercise women, it’s a sports bra! Forget those new Nike leggings or heart rate monitor, these are not important, a good fitting sports bra is!

 Breast structure

The female breasts are mostly comprised of fatty tissue which is supported by skin and fragile ligaments called the Coopers ligaments. No, unlike what you may think, there are no muscles within the breasts! Due to the lack of anatomical structure within the breast during high impact and repetitive exercise these non-elastic ligaments pull forcing them to stretch. Once they have stretched, they will not return to the length they once were, resulting in sagging breasts.

A good sports bra limits the amount of movement when performing high-intensity exercise such as running or jumping in dance class. Wearing ill-fitting or poorly structured bras can cause breast pain, upper back and shoulder problems.

The female breasts are affected by various hormonal changes such as menstruation, pregnancy, contraceptives and menopause. Such changes include changes in size, tenderness and density of the breasts.  It is currently unknown how the anatomical changes to a woman’s breasts that occur with age are affect the bra requirements for the older woman, however it is logical that the breasts must be supported in order to reduced shoulder, back and breast pain.

A funny story – one of my old secondary PE teachers told us that using a seated chest fly machine would reduce the sag of the breasts later in life. You can imagine the swarm of people to that machine afterwards!

The history of the sports bra

In 1977, two American women decided to make a bra more supportive for exercise. They did this through stitching 2 jock straps together. The Jockbra became the Jogbra! Nowadays a lot goes into the design of modern sports bras to provide structure and support.

 Sports bra design

Ultimately there are two common types of bras – the encapsulating bra and the compression bra.

The compression bra was the first type of bra to be designed, with its aim to restrict movement through compressing and flattening the breasts against the body. It is believed that this type of bra is better suited to women with a smaller cup size (A or B) (however at a C/D cup I feel perfectly comfortable wearing this style as long as it’s tight fitting). While women with larger breasts (C or D) require more support i.e. Encapsulating bras, which contain moulded cups to support the breasts individually. The breasts may move up to 21cm during exercise, and so the aim of the sports bra is for the breasts and trunk to move as one. Therefore even the smaller-chested of us still need some added support!

A 2013 study concluded that the most effective bras had the following features: compression, short vest style, high neckline, slings, cross back, bound neckline, no center gore, no wire, no cradle, no pad and a non-adjustable wide strap. This provides practical guidelines choosing the best design of sports bra!

A well-fitting bra

A shocking piece of research conducted by The University of Portsmouth reported ‘about half of all girls in UK secondary schools might avoid sport because of the embarrassment or pain caused by their breasts’, that  ‘only one in every ten 14 year old girls meets the government physical activity guidelines’ because ‘almost half of the girls they surveyed said their breasts had an effect on their sport or exercise participation’ and ‘15% of girls thought their breasts were too big to be able to exercise’. Even more shocking, ‘only 10% always wore a bra when exercising’. It is understandable that the teenage girl might feel uncomfortable with her changing body, however it is clear that little education has been given on the matter of breast health re the implications of not wearing a properly supportive bra. To find out more about The University of Portsmouth breast research follow this link to view an interesting infographic - http://www.port.ac.uk/department-of-sport-and-exercise-science/research/breast-health/

Additional research from the University of Portsmouth has found wearing a sports bra reduces the activity of the pectoral muscle by 55%, which could affect levels of fatigue when a woman runs. Plus supporting the breasts can significantly reduce the forces exerted through the leg and to the ground when running, reducing the risk of injury. It has also been suggested that the choice of bra may influence the breathing rate, lung capacity and thermos regulation during exercise. Therefore, by just wearing a sports bra, you could increase your athletic performance!

Indeed for the athlete, a sports bra is an integral part of their kit. The 11-times British javelin champion, Goldie Sayers has been reported to have commented that if she forgot her sports bra, she wouldn’t compete. The sports bra allows for the athlete to focus on the task at hand and not what their body is doing.

How to tell you’re wearing the wrong bra

1.       If you’re wearing the same bra to yoga as you are to run this is a bad idea! A sports bra for yoga or a barre class can be light and less supportive, however for high impact exercising you need something far more supportive.

2.       If you’re wearing two bras, then get rid!

3.       Spend the dosh to save saggy boobs. It might be all well and good paying £9.99 from H&M for a light bra, but this isn’t going to give you the proper support you need from paying £20 more on a sports brand bra.

4.       If your boobs hurt after you exercise.

5.       Cotton sports bras are not breathable enough for sport and it stretched. Sweat-wicking fabric is best! Plus, cotton sports bras are never supportive enough.

6.       6+ months old. Time to get out your purse!

 Follow these steps to find the perfectly fitted sports bra

ü  The band is horizontal around the whole trunk

ü  The cups do not bulge or gape

ü  The underwire follows the natural curve of the breast tissue

ü  The front of the bra sits flat against the chest

ü  Shoulder straps should be adjusted appropriately

Support when dancing

It was very noticeable when I was dancing 4 times a week that ballet leotards, although some fitted with a shelf bra, were not at all supportive.

During puberty I had some puppy fat on me, and consequently I had larger boobs. While they weren’t huge, I still struggled to find a good fitting leotard. Many leotard’s at the time were cut too closely under the arm pit (the side boob is not an exam requirement), had tiny thin straps with awful elastic that would easily stretch (especially as I was an am almost 6ft tall!) , low backs so you couldn’t wear a bra underneath, or had no internal bra support.

Even those bras with internal support were insufficient and at one stage I purchased a soft nude dance bra to go underneath. However this gave little more support when performing petite or grand allegro.

This problem is a very unlikely for the professional dancer. However, for young girls studying dance as a hobby, I believe better designed leotards should be made. If companies can make top quality sports bras, then there is no reason these designs cannot be integrated into a leotard.

For now, I would recommend wearing a decent sports bra underneath the leotard to help reduce any injuries or discomfort caused without.

  

Firm fit

I was recently very fortunate to be sent a few items by Firm Fit, a branch of the dance brand Dansez, a British dance and active wear manufacturer. Firm Fit design active wear for women participating in different sports and forms of exercise using high quality fabric sourced from Italy in order to support the female body through movement.

Their Minimal Bounce Bra was first launched in the 80s which has since been adapted.

The Punch Bra uses a compressive material to prevent damage to the Copper Ligaments within the breasts. I love the fit/shape of the Punch Bra as it sits very low, almost as a crop top. I have the medium size which fits me perfectly at a 10/12. The design is modern, with a bold colour showing through a black ‘mesh’ style overlay. The Layered Sports Bra is of a similar design and is a good option for those wanting something a bit brighter.

The elite sports bra is my favourite of the two I have worn! The bra is totally supportive and squishes me down to an a/b cup (which I love)! Not only this, but it stays completely in one place when moving around. When wearing most of my current sports bras I end up pulling down the bottom band after lifting my arms above my head. This can get annoying when working and exercising. Plus, the back design is pretty funky with an insert of colourful material.

Firm Fit were also kind enough to send me their Racer Vest which features a neon mesh back panel. This vest isn’t something I would usually choose to wear. However, after putting it on I am in love! The cut is perfect and fits me really well, and like the Elite Sports Bra, doesn’t ride up with movement.

These items ticks it all; chlorine resistant (for those swimmers looking for some extra support), blocks the sun’s harmful rays, is quick drying, environmentally friendly and wicks away the bodies sweat. I’m a big fan!

In the next few weeks Firm Fit are joining the organisation ‘United through Sport’ in St Lucia on the ‘Female Empowerment Project’. Here they shall be working with disadvantaged children to educate and raise awareness about health benefits of wearing a sports bra. Not only this, but they are sponsoring teams with kit, including sports bras and shorts for the girls competing in a competition in August – how ace are they!

Check out the Firm Fit range here - https://www.dans-ez.com/firmfit