How improve the confidance?

How can I improve in ballet?

• I take ballet classes 3 times a week, and each class is 1 hour. I take classes at a recreational dance studio, and am just taking ballet for fun and exercise. However, I would like to improve my ballet technique and be the best that I can be. That being said, my questions are: 1. How can I improve in ballet overall? 2. What activities could I do outside of ballet that will help with my technique in class? Is there anything I should avoid? 3. What is the best nutrition-wise for dancers? 4. How can I improve my turns? (I struggle with most turns in ballet, especially Fouette Turns & Pirouette Turns) 5. How can I improve my endurance in class? (I tend to tire easily, even though I don't like to admit it) I have a lot of questions, I know. If you can answer any of them, that would be very much appreciated. I am grateful for any serious and honest answers.

• Answer:

  1. If possible, (and if you want to) I'd recommend taking some extra classes. At my studio, there's different levels, and each level has certain classes they take. But, if you miss a class, or just want more, you can make up a different level class. If you don't want to/can't take extra classes, then just work as hard as you can in ballet class, and really pay attention to the corrections your teacher gives. Even if s/he is giving a correction to a different student, pay attention, because a lot of times it can be beneficial to you, too. 2. Doing some light strength work can really help improve, well... your strength! If getting a membership at a local gym is too expensive, I can give you some exercises to do at home, which will help. Also stretching a lot at home helps. 2a. As for activities to avoid, I've heard that running can mess up your knees. I don't know if that's necessarily true, but I have a knee injury, and when I run it definitely hurts more. So running might not be great for your knees. 3. Eating a balanced diet is always good, no matter what you're doing. Lots of fruits and veggies, lots of water, etc. I also find eating a protein bar before class gives me a lot of energy. 4. Core strength! Core strength is helpful to all aspects of ballet, but turns especially. Balance is also important for turns. I can give you some exercises I do to help improve core strength. (And core strength improves balance as well.) 5. I definitely know the feeling of getting tired in class. For me, I make sure I'm well rested, and not under-slept. That helps tremendously. Also, make sure you're not even a little bit hungry. I've noticed that if I'm a tiny bit hungry in class, it drastically lowers my energy. Aside from that, just work hard and keep dancing, and you'll find your endurance improves. Exercises: For core strength, I do planks. To do a plank, lie down on the floor, or a yoga mat, if you have one. Push yourself up onto your toes and elbows, so your body is forming a plank. Make sure your butt isn't sticking up in the air, or sagging. Hold it for 20-60 seconds, or as long as you can. Here's a guide to help you with planks: http://exercise.about.com/od/abs/ss/abexercises_10.htm To improve leg strength, which is also very helpful, I do hinges and squats. For hinges, sit on your knees, which should be shoulder width apart. Make sure you're not actually sitting down, just resting on your knees. Hinge your body backwards, so your torso is leaning back. If you're doing it right, you should feel it in your thighs. Come back up, and repeat 5 times. The final time, stay back there, with your body in a straight line, leaning back. Hold it for 15 seconds, and come back up. Finally, squats. Stand with your feet shoulder width, or a little wider, apart. Squat down, making sure you're not sticking your butt out. While you squat down, I find it helpful to raise my arms. Hold it for a second, and come back up. Do several reps, and hold the last one longer. If you want, this can be done with weights, to get even more out of the exercise. To do so, grab two hand weights of whatever weight you think you can best manage, and gold one in each hand. When you do the squats, pull your arms up, holding the weights. This way it works your arms as well. All right, I know that's a lot, but I hope I helped!