Every Saturday morning dancers around the world hear their alarm clocks go off and they want to die. The physical demand for a dancer is extremely high, but the emotional and mental demand on a dancer is just as high if not higher… Saturday mornings we are cursed with having to wake up at the butt-crack of dawn to go to class. For professionals, they just had a performance the night before and they now have to get up, go to class, rehearse and perform 1-2 times on Saturdays. It is awful… And for students, for some unholy reason, ballet teachers take Saturdays as a day to dance early so you can get out early…. The concept is awful. Most dancers are at the studio all night on Fridays, and have to return to ballet class by 10:00 AM, which means you have to be at the studios warming up at 9:30ish, which probably means you are up at 7:00 to get ready, eat, let the food digest, and commute to the studios.. This concept has plagued the ballet world for who knows how long… I blame some soviet teacher back in the day wanting to capitalize on off time… #justsayin
So, with that being said, a lot of students have written in asking what a proper warm is… Truthfully… it varies by body type, and what injuries you have or are prone to. Usually, a good warm up consists of core muscles, finding your center, articulation through the back, a quick warm up through the feet and knees, and stretching out anywhere that is tight or sore.
Everyone’s warm up is different… mine takes about 45 minutes because I have to warm up a lot because of hip surgeries and a lack of natural ballet needs… I also don’t dance regularly anymore, so I have to start prior to even getting to the studios. If I know I am going to be taking company class or any open ballet class that morning I need to take a really hot shower and crack my ankles, and open the tops of my arches. I then have to eat a steel cut oatmeal and two bananas or I will cramp and die somewhere between degagés and ron de jambes. I also eat hard boiled eggs, toast with peanut butter and avocado… and coffee cake (#fatpandaproblems).
Before I leave I make sure I have everything packed in my herschel dance bag. Gatorade for barre, water bottle for center, coffee to go because I live off it. Trigger point Foam roller, foot roller, theraband, trash bags, sweatpants, variety of legwarmers, dancewear, sewing kit, ballet shoes like 3 different pairs, headphones, headband because my bangs are super fierce right now and my cell phone….
Once I get to the studio and pay for open class, and I change, headphones go in my ears and I find a spot to start warming up.
I start with pilates 100’s…. core hold, and pushups… I write the alphabet with my feet and ankles making sure I articulate all the way through my feet. Then I lay on the floor and start warming up my hips and back…. Tight hips and flexible back is a fun combo to try warming up…. I then stretch out my hip flexors, and hamstrings, and quite my rib cage because after all of the rolling on the floor my rips tend to open… plus I am a big splayer in real life. I sit in my lower back and let my ribs pop open all the time… I could cut someone’s eye with how bad the lower portion of my ribs splay. I then roll through my feet to relevé in first and second. I cheat in fifth and just check the line. I do some tendus to feel the backs of my legs and then stretch it all out. Splits. Then ready to take class.
Usually, when I take class I have a goal… like petit allegro or pirouettes. So I warm up and take class accordingly. Now that I am a fat panda… I am not really an overall dancer… And because of my body, depending on what is hurting… I avoid certain exercises… or my body tires out really fast so I have to pace myself. If I am focusing on pirouettes, I won’t do a lot of combinations on relevé because I would die, twist my ankle and fall during across the floors.
So… what is a proper warm up for ballet class? Whatever works for your body. A girlfriend of mine has really tight hamstrings so she spends her entire warm up stretching out her legs. Another friend, he has a really tight back, like so tight some days arabesque does not happen for him… So spends his time doing all these modern exercises and yoga positions to get his back going. Another friend of mine is a quad gripper so he spends a lot of time stretching out his quads and warming up hamstrings. Everyone is different…