Before and after dancing
- Warm up: raise the pulse, mobilise the joints and stretch, to raise body temperature and prepare the muscles and mind.
- Cool down: lower the heart rate gradually and stretch, to remove waste products and reduce stiffness.
Looking after the body
- Nutrition: a balanced diet with carbohydrates for energy and protein for repair.
- Hydration: drink water before, during and after dancing.
- Rest and recovery: allow muscles to recover between intense sessions.
- Safe execution: use correct technique, such as landing through the feet with bent knees after a jump, to protect the joints.
Clothing and environment
- Wear clothing that allows movement and footwear suited to the style (or bare feet where appropriate).
- Remove jewellery and tie back hair to avoid injury.
- Check the floor is clean and suitable, and that there's enough space.
Key terms
- Warm-up
- Preparing the body and mind for dancing.
- Cool-down
- Gradually lowering the heart rate and stretching after dancing.
- Hydration
- Having enough water in the body.
- Safe execution
- Performing movements with correct technique to avoid injury.
- Mobilisation
- Moving the joints through their range to prepare them.