Contemporary dance is a popular and expressive dance style that requires a strong foundation in technique and flexibility. A proper warm-up routine is essential to prepare the body for the demands of contemporary dance. In this blog post, we will break down the basics of an advanced contemporary dance warm-up routine.
1. Stretching
Start with a series of stretches to loosen up the muscles and increase flexibility. Focus on the major muscle groups, including the hamstrings, quads, calves, and hip flexors. Hold each stretch for at least 30 seconds to allow the muscles to fully relax.
2. Cardio Warm-Up
Next, incorporate a cardio warm-up to increase your heart rate and get the blood flowing. This can include exercises such as jogging in place, jumping jacks, or high knees. Aim for 5-10 minutes of cardio to get your body warmed up and ready for more intense movements.
3. Plies and Tendus
Plie and tendu exercises are foundational movements in contemporary dance that help to improve balance, strength, and flexibility. Start with a series of first position plies at the barre, then progress to tendus, moving through each of the five positions. Repeat on the other side.
4. Floor Work
Floor work is an important aspect of contemporary dance that helps to develop strength and flexibility in the core and upper body. Incorporate exercises such as push-ups, core lifts, and leg lifts into your warm-up routine. Aim for 10-15 repetitions of each exercise.
5. Across the Floor Exercises
Finally, practice moving across the floor with control and precision. Start with simple steps such as walks and runs, then progress to more complex movements such as leaps and jumps. Be sure to practice both sides of the body equally.
Remember, a proper warm-up routine is essential for preventing injury and improving performance in contemporary dance. By incorporating these exercises into your routine, you can ensure that your body is prepared for the demands of this expressive and dynamic dance style.
