Contemporary dance emerged in the mid-20th century as artists rebelled against ballet's rigid formalism and modern dance's codified techniques. Today it encompasses everything from fluid, emotional storytelling to angular, pedestrian movement—and for beginners, that freedom can feel both liberating and intimidating. Unlike dance forms with strict syllabi and examinations, contemporary training asks you to develop your own artistic voice while building technical capability. Here's how to begin with confidence.
1. Understand What You're Actually Studying
Before stepping into a studio, know that "contemporary dance" describes a philosophy more than a fixed style. Pioneers like Merce Cunningham rejected narrative altogether, while Pina Bausch built theatrical worlds of raw emotion. Companies like Batsheva fuse Gaga technique with Middle Eastern influences; Crystal Pite creates intricate ensemble works that resemble moving architecture.
This diversity means your experience will vary dramatically between studios. Some classes emphasize improvisation and somatic awareness; others focus on athletic, choreographic phrase work. Neither approach is wrong, but understanding these differences helps you find training that matches your goals. Watch performances by Hofesh Shechter, Sasha Waltz, or your local university company to calibrate your expectations.
2. Find the Right Studio—And Know What to Look For
Beginner-friendly contemporary classes exist at dedicated studios, university programs, and community centers. When evaluating options:
- Observe a class before committing. Notice whether the instructor demonstrates movement fully or primarily uses verbal imagery. Both approaches work, but know which teaching style you need right now.
- Check the floor. Quality contemporary training requires sprung floors—concrete or tile indicates inadequate facilities and injury risk.
- Ask about live accompaniment. While recorded music is common, studios investing in musicians often prioritize artistic development over fitness-class aesthetics.
- Note the warmup structure. Effective classes progress from floor work to standing exercises to traveling phrases, with explicit connections between each phase.
Trust your discomfort: if a class feels aggressively competitive or the choreography seems arbitrarily difficult for beginners, seek elsewhere. Contemporary training should challenge you, not humiliate you.
3. Prepare Your Body Differently
Contemporary dance demands capabilities that differ from ballet, sports, or gym training. Beginners often struggle with:
- Spinal articulation: Moving the spine sequentially rather than as a rigid unit
- Inversions: Getting upside down safely (shoulder stands, handstand preparations)
- Weight surrender: Allowing gravity to pull you toward the floor without collapsing
- Proprioceptive awareness: Knowing where your body is in space without mirror verification
Consider supplementing classes with yoga (for breath-spine connection), Pilates (for deep core control), or Feldenkrais (for movement efficiency). These practices build the somatic intelligence that accelerates contemporary progress more effectively than generic cardio.
4. Embrace the Technique—And Its Absence
Unlike ballet's pliés and tendus, contemporary dance has no universal vocabulary. However, most beginner classes introduce:
Floor work: Rolling, crawling, and weight shifts close to the ground—often the most foreign element for adults accustomed to upright movement.
Release technique: Systematically letting go of muscular tension to find mechanical efficiency. This feels counterintuitive when you're trying to "do it right."
Fall and recovery: Using gravity's pull rather than fighting it, then regaining verticality through momentum rather than brute force.
Improvisation: Generating movement from internal impulses (sensation, emotion, imagery) rather than replicating external shapes. This terrifies many beginners but constitutes contemporary dance's beating heart.
When you feel lost in class, return to sensation: What does my breath feel like? Where is my weight? What texture am I embodying? This internal focus often resolves external confusion faster than mirroring the teacher exactly.
5. Equip Yourself Properly
- Footwear: Most classes are barefoot. Some floor work-heavy sessions permit socks with grips, but avoid regular socks (slipping risk) or dance shoes unless specified.
- Clothing: Form-fitting layers that allow floor work. Baggy pants tangle during rolls and obscure alignment feedback. Knee pads help during initial floor work adaptation.
- Hydration: Bring water, but also practice drinking mindfully—contemporary training cultivates continuous bodily awareness, even during breaks.
6. Practice Between Classes—Strategically
Unlike forms with prescribed exercises to repeat, contemporary improvement requires different homework:
- Video research: Watch works by Trisha Brown, William Forsythe, or Akram Khan—not to copy, but to expand your movement imagination.
- Somatic practice: Ten minutes of constructive rest (Alexander Technique) or body scanning can integrate class learning more effectively than unsupervised technical repetition.
- Improvisation journaling: Record yourself moving for two minutes to any music, then watch without judgment.
