Preparing for Summer Intensives

Summer intensives are a great time for dancers to level up their athletic performance and artistry while learning from new teachers and being inspired by new peers.

The key to getting the most out of an intensive and having the best experience is preparing for it. Just like preparing for a performance week, and just like any other athlete prepares for a competition or race, dancers need to prepare for their intensives.

Going into an intensive with a good health baseline and daily habits is important to sustaining energy levels and minimizing injury risk. Dancers also need to strategically ramp up/down dance training and conditioning to reduce the likelihood of injuries and avoid burnout. Below are recommendations for how dancers can prepare their body, mind, and dance bag for this wonderful opportunity.

Preparing the Body

1. Current injuries, tweaks, and other issues... get them addressed now so they don't flare up when dancing more hours at a higher intensity.

2. Periodization for dance, strength, and cardio training

   • 5-6 weeks out: Prioritize rest and recovery with sleep and activities like gentle yoga, swimming, and walking – ideally 1-2 weeks. For families that take a vacation, this is the perfect time to go where dancers can physically and mentally recover from the regular season and transition into preparation for summer training.

   • 2-3 days to 5 weeks out: Gradually return to normal cross-training activities and dance classes, followed by a progressive increase in both with consideration for variation in overall intensity and duration within one day and one week.

   • 2-3 days out to 1st day: Cycle back to a rest and recovery focus, travel if the intensive is out of town, get to know your dormmate, become familiar with your new surroundings, plan for the days ahead (set out leos and tights, prep snacks, think through how all of your plans will happen in the new environment and adjust if necessary)

   • Note: Recommendations are made based on the ideal situation. While not all schedules will allow for this timing, the closer a dancer can get to the timeline, the better prepared they will be for their summer intensive with less of a risk for injury.

3. Create a plan for warm-ups, cool downs, and recovery, and incorporate them into your routine well before the intensive. These habits are easier to maintain if established beforehand.

   • Warm-ups: Include exercises that address what you need as an individual (may be different than another dancer’s needs) with consideration for previous injuries or known “stuck points.”

   • Active cool downs: This can be a game-changer for proactively minimizing muscle soreness.

   • Recovery plan: Prioritize foundational health habits related to nutrition, hydration, sleep, and stress management to minimize muscle soreness and build strength. A recovery strategy that includes active cool downs, foam rolling, and compression garments can also be effective. Passive practices like cupping, Epsom salt baths, and vibration therapy may help as well, but should not be prioritized over other practices.

Preparing the Mind

1. Create a daily gratitude, meditation, and visualization practice that can be continued at the intensive.

2. Journal with reflections and observations after class. This doesn’t have to take a lot of time. Sticking to 3 takeaways from the day can be helpful – 1 thing you did well, 1 thing you could improve, 1 thing someone else did well that you admired. Aim for a healthy mix of takeaways from a teacher’s perspective and your perspective – there is value in both.

3. Deep breathing can help calm nerves during the first few classes while getting comfortable in a new environment and during a culmination performance, if that’s part of the intensive. Deep breathing also helps to improve sleep quality if performed just before bed.

   
   
   
   

Preparing the Dance Bag (and other essentials)

Of course, dancers will want to pack for the dress code (with layers to stay warm), but don’t forget about other essential items! If pointe classes are part of the intensive, be sure to pre-order those weeks (or months) in advance. Also, take inventory of regularly used pointe accessories – padding, toe spacers, toe tape, box liners, Jet Glue, shoe dryers, etc. And don’t forget these other “miscellaneous” items:

Items that help dancers perform their best:

• Foam roller – used during warm-ups (for the nervous system) and cool downs (for muscle recovery)

• Soft tissue release balls – at least two sizes to use on different parts of the body

• Notebook and favorite pens – for journaling (see above)

• Water bottle – to hydrate before, during, and after dancing (a straw allows for quicker, smaller sips than a screw top to avoid water sloshing in the stomach) – for more tips check out the Hydration for Dancers blog post

• Supportive sneakers – to care for feet outside of class

• Snacks – to maintain energy levels between meals

• Sleep mask and earplugs – if these items help with sleep

Items that help dancers recover:

• Compression socks – knee-high style without traction for muscle recovery

• Magnesium sulfate foam – to alleviate sore muscles and muscle cramping

• Epsom salt – if there is access to a tub (a bucket for feet is also an option, but takes up room)

• Heating pad – for sore and tired muscles

Items just in case something goes awry:

• Hydrocolloid bandages and Band-Aids – for blisters

• Needle and thread – for if a shoe ribbon/elastic comes loose or a favorite leotard rips at the seam

• Kinesiotape and scissors – to support muscles and joints (check with a professional on how to safely and effectively use the tape and patch test ahead of time – some dancers are sensitive to the adhesives in different brands)

**Check to see if there will be access to a physical therapist or athletic trainer on-site who can help if an injury or minor issue does arise.

Logistics

1. Plan ahead for food before, during, and after classes. Think about what could be easily transported to the studio for lunch or snacks. This is more challenging if the intensive is out of town. Are meals limited to a college cafeteria? Are there restaurant or grocery store options within walking distance (if allowed to venture out)? Does the dorm room have a refrigerator? A microwave?

2. Look at the daily schedule. When are there breaks, and how long are they? When does the day end? Create a plan for how to spend time outside of class. If it’s a local intensive and a dancer is staying at home… are there family or home responsibilities that still need tending to? When can time be budgeted for recovery practices? Can time be blocked for journaling and reflection at the end of the day?

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TAKEAWAY

Create healthy diet, hydration, sleep, and stress management practices now. These things can be more challenging during a summer intensive, especially if a dancer is away from home and in a different environment. While muscle soreness is likely, there are ways to minimize the soreness intensity and duration. Check out the blog on Managing Muscle Soreness for more tips.

And lastly, if you have questions about any of these topics or want guidance in creating sustainable health habits for your dancer (for summer intensives and beyond), Charlotte Dance Medicine would love to help! Click the button below to schedule a call to discuss your concerns and get your dancer set up for success.

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