Stretching & Strengthening for Tap Dancers
You probably understand the meaning of the saying, "If dance were any easier it would be called football." Tap dancers exert tremendous strength and endurance when they perform or practice.
Marnee Bloomfield, American College of Sports Medicine certified trainer, says, “When you are tap dancing, your movement is almost entirely weight bearing on your lower body. This makes it very important to have the muscular strength and endurance to support that effort.”
Of course, core strength is ever important to the dance. “Core strength equates to good posture,” says Bloomfield. “You also need some upper body strength, especially to keep your shoulders down while keeping everything else up.”
The first thing the audience sees is how the tap dancer looks. Do they look like they will give a super performance? Do they have that long, lean and strong dancer look? Being strong is one part of being an accomplished performer.
Now get strong and golden with these wonder exercises and put your best tapping foot forward.
One of Bloomfield’s favorite exercises is the TRAVELING SQUAT:
Start by standing with your feet together and parallel. Initially, keep your hands on your hips (variations coming) to make finding your center easier. Now, step your left foot out to the side and squat down in the center (like a wide parallel plié). Push off with the right foot and step both feet back together.
Keep traveling in the same direction by continuing to step out to the left, squat center and push off with the right foot/leg to bring your feet back together again. Do 10 to 20 going one way and then switch and lead out with the right foot, pushing off with the left to bring them back together.
If you are limited space-wise, you can alternate sides or do just a few in one direction before repeating going the other way.
To increase the intensity when you are pushing off with the right foot, raise the right leg out to the side before bringing your feet together in the center squat.
Raise your arms up to shoulder height in the front as you squat center for an added challenge.
Using bands for added resistance will also make the traveling squat more intense.
Stay focused and do not lean to the side. Be aware of your center.
“Exercises that use your own body weight are the best,” says Bloomfield. They are very convenient, too. No equipment needed because you are carrying it with you all the time.
“Push-ups are great,” says Bloomfield. “They are probably the most underrated exercise.” If your upper body strength (that includes your core) isn’t quite up to a full push-up, Bloomfield recommends placing your hands on a secure bench, chair or stair step (anything secure that decreases the angle) and then mindfully bending your arms to lower your body.
Bloomfield prefers the inclined push-ups over doing them from your knees.
You can also target the triceps by flipping over and placing your hands (palms down) on the secured chair, stair, bench and doing dips here. Remember to bend and almost (but not quite) straighten for both push-ups and dips. Do not lock out your elbows.
If you have access to a gym, check out the pull-up assist and dip equipment. Most fitness centers have them under a variety of brand names.
If you’ve heard it once you’ve heard it a thousand times, everything comes from the core. Strength, balance, posture and every movement imaginable requires your core muscles to be in peak condition. Forget all the old fashioned crunch exercises. Go for the deep abdominals and work your abs quickly and effectively.
Try a Pilates class or check out the Pilates equipment for a core oriented total body workout.
At home or in the studio try this HIGH PLANK exercise to develop super core strength and also work your arms, shoulders and back.
Get on your hands and toes/balls of your feet. Your toes need to curl under slightly to give you some assistance in stabilizing your legs. Keeping your back flat (think navel to spine) make sure your wrists are directly under your shoulders with your fingers spread big and wide. But remember hands are under your shoulders.
Now, literally push the floor away from you to draw your arm bones back up into your shoulders, taking your weight out of your wrists. Next bring your focus to your abs by pulling your navel toward your spine (back is still flat) and the front of your thighs contract and reach toward the back of your thighs. Stay here and breathe.
Next, slowly alternate tapping your right and left knees lightly on the floor. Keep your torso stable and your back flat by engaging your abs.
For a little extra challenge and some oblique (waist) work, add a controlled twist to the right when you tap the right knee and a twist to the left when you tap the left knee.
Don’t forget to stretch your muscles after every workout. Stretching your hamstrings at the barre is familiar to every dancer. Make sure you keep your hips square to the barre. Also, try some yoga classes for the ultimate in stretching. Pigeon and cowface poses are both fabulous for opening your hips, and all you dancers are well versed in the super benefits of splits.
“Remember, in addition to tap dance training, an overall fitness program will enhance the dancer and the dance, and help prevent injuries,” says Bloomfield