Finding the Key to Confidence - answers to questions about dancers' health - Brief Article

Dance Magazine, Oct, 2000 by Linda Hamilton

Q How can I feel more confident in class? The competition at my dance school is tough. And I'm having trouble convincing myself that I can be anything I want to be in dance.

Down and Out

A Many dancers doubt themselves. Some are hypercritical, dwelling only on their mistakes. Other dancers constantly compare themselves to the competition, which makes them insecure. To improve your confidence, it's best to focus on effort rather than outcome, then set specific goals where you can measure your progress week to week. For example, you could choose a performance goal, such as "I'll do sixteen consecutive fouettes within two months." Put aside fifteen minutes a day to practice and aim for two extra turns a week and eight turns a month. It's also possible to handle the competition in dance by picking a nonperformance goal ("I'll attend four major auditions in the next month"), but don't set your sights on getting accepted by a particular dance company (outcome goal), because that isn't under your control. Other techniques used in sports psychology to enhance performance include imagery, cognitive coping skills and relaxation exercises. You can find out more about these techniques in my book Advice for Dancers (1998, Jossey-Bass).

Q How do I know if ballet is something I really want to do?

Ginger

A Even the most dedicated ballet dancers question their devotion to dance when they are tired or frustrated. However, if you resent ballet's time commitment most of the time, this way of dancing may not be right for you. Research shows that too many interests, particularly in the social arena, often cause gifted children to drop out of intensive training by the time they reach their teenage years. So if you would rather party than go to ballet class, it's probably time to hang up your toe shoes.

Q I need to develop more stamina in dance. Any ideas?

Corey

A Add aerobic exercise to your routine. Dancers who swim or ride a stationary bike will have more energy, particularly during jumps at the end of class. Just make sure that you work out for thirty minutes three times a week. Avoid putting stress on your body, such as running with your legs in the turned-out position. A trick used by professional dancers to improve stamina for a solo is to practice a variation twice--without stopping.

Q Every day, I set out to work my hardest in class. The problem is, I'm always so tired that it's all I can do to get through the day. How much sleep does a dancer need to have a successful day of classes?

Beth from New York

A Ideally, serious dancers need to sleep ten to twelve hours a night. That's right! Dancing involves a lot of hard work, making it essential to create a balance between exercise and recovery. So, if you're pooped at the end of the day, get more sleep. Your body will thank you.

Q Two weeks ago I sprained my ankle while doing a glissade in class. This is the second time it has happened and I still don't know what to do other than take time off for it to heal. What do you suggest?

Jinxed

A Dance medicine specialists tell me that all sprained ankles are not created equal. In fact, the damage can vary dramatically, so it pays to get a correct diagnosis from your doctor. The least severe injury is a grade I ankle sprain, where you've stretched the ligaments but your ankle joint is stable. In this case, the treatment of choice is a week of RICE, an acronym for Rest, Ice, Compression with an Ace bandage and Elevation. A grade II sprain, which involves a partial tear of the ligaments with some joint instability, requires rehab for two to three weeks, although the time varies for each dancer. While it is rare to get a grade III sprain (complete tear with gross instability), this may take surgery and three months of rehab to heal. Last, but not least, is the recurring sprained ankle that needs rehab to correct an underlying weakness.

Q I'm tired of getting injured in dance class. Can you give me some good tips for injury prevention?

Susie

A In the July 2000 issue of Dance Magazine, I describe practical tips to prevent dance injuries. Besides listening to your body, it's important to ease into a busy dance schedule. Dancers also need to practice healthy habits, including warming up before and cooling down after class. Never stretch unless you're warm; it can lead to injuries. The bottom line: If you've been in pain for three days, it's time to back off. When in doubt, don't do what hurts.

An associate professor at Fordham University, Linda Hamilton, Ph.D., is also a psychologist in private practice, a former dancer with New York City Ballet and author of Advice for Dancers (Jossey-Bass).