Guide to Staying Energized and Injury Free!

Ask yourself questions throughout the day:

In the morning:
What is in my dance bag?
How much time do I have between school and dance?
How much physical activity will I participate in today? (Gym class?, Team sports practice?, Rehearsal?, etc.)
Did I get enough sleep last night?

On your way to dance class:
When was the last time you ate?
Do you have a snack with you?
How many dance classes are you taking today?
How much water did you drink today?
How does your body feel? (Tired? Tight? Energized?, etc.)

During dance class:
When was the last time I drank water?
How is my energy level?
Did I warm my body up properly?

Make sure you pack a healthy snack to give you energy for your after school dance classes!

Healthy Snacks to pack in your dance bag:

  • Your favorite trail mix or dried fruit and nuts
  • Your favorite fruit such as an apple, orange, or banana
  • Protein bars or Granola bars such as Luna bars, Cliff bars, or Odwella bars
  • Celery with Peanut butter and Raisins or Celery with cream cheese and cranberries
  • Your favorite veggie such as carrot sticks, cucumber slices, or bell pepper strips
  • Hummus and Pita
  • Cheese and crackers

What is in your dance bag?

  • dance clothes
  • dance shoes
  • warm-ups
  • Thera-band
  • water bottle
  • snack

Good times to have a light snack:

  • On the bus, taxi, subway, etc. ride from school to STEPS.
  • In-between dance classes.
  • If you feel weak or if your energy has faded.
  • If you are feeling faint during class, it is always ok to ask the teacher to be excused to have a water/snack break.
  • If you are late to dance class (10 minutes plus), make sure that you take the time to properly warm your body up. Doing a couple of quick stretches and splits is not the proper way to warm up. You want to get blood flow to your muscles before you do any deep stretching or jump into class. Think about a rubber-band, if you put it in an ice-box and make it cold it will snap when you try to stretch it. Your muscles are the same way, never stretch cold muscles! Some things you can do to warm up and bring blood flow to your muscles:
    • jumping-jacks
    • marching in place and/or alternating kicking your heels to your butt
    • arm circles
    • yoga sun-salutations or Pilates hundreds
    • walking up the stairs instead of taking the elevator.