Glossary & Techniques

Ballet Vocabulary

The movements in ballet are described usinf French vocabulary as ballet developed significantly in France. Some key movements and their meanings are shown below:

French	English
Adage	Slow
Allegro	Brisk/Lively
Assemble	Assembled or joined together
Devant	In front
Derriere	Behind
Dessus	Over
Elancer	To dart
En arriere	Backward
Fondue	To melt
Fouette	To whip
Glissade	To glide
Pas de chat	Step of the cat
Pas de deux	Dance for two
Pirouette	To turn
Plie	To bend
Port de bras	Carriage of the arms
Ouverte	Open
Tendu	To stretch

Warming Up

Why do we warm up?

• To prepare the mind and body for class.
• To reduce the risk of injury.

The Effects of Warming Up

• Increases the circulation and heart activity.
• Blood flow increases to muscles and decreases to digestive organs.
• Muscles can be stretched more easily.
• Faster relaxation and contraction of muscle fibres.
• Increased rate of transmission of nerve messages.
• Improves shock absorbing ability and prevents wear on the bones.
• Smoother Joint action.

A Warm-up Should…

• Raise the heart rate and increase blood circulation.
• Raise the body temperature.
• Stretch large body muscles and mobilise joints.
• Be specific to the activity you are doing, it is important to warm up the parts of the body you will be using throughout the class.

After stretching the main muscle groups focus on areas of personal importance, e.g. stretch out tight calf muscles.

Remember…

• Warming up can only be done be working the body, not by wearing layers.
• Gettin gout of breath is important to raise the heart & respiration rate.
• Excessive stretching & bouncing should be avoided as it can result in injury,; a slow methodical warm up is best.

What Do We Do To Warm-up?

• Gentle jogging, marching, skipping or similar rhythmic activity.
• Steady, rhythmical exercises eg knee bends, arm swings and sways. These should not reach the end of the joints range of movement so muscles or joints are not overstretched. Incorporating arm movements will increase the effects of the warm up.
• Gentle stretches to the large muscle groups, holding for 10-15 secs e.g. hamstrings, quadriceps and calf muscles.
• Balance exercises, like standing on one leg and being able to control bending and stretching the supporting leg and rising to demi-pointe.
• The length of a warm up will depend on age and fitness. The fitter you are the longer your warm up should take.

Stretching

Why do we stretch?

• To increase muscle length permanently.
• To prevent or ease delayed onset muscle soreness (DOMS – when you ache after doing a new exercise or have done more than you are used to).
• To disperse lactic acid build-up.
• To reduce muscle tension.
• To reduce the risk of injury.

Stretching is individual and time should be spent stretching less flexible muscles or those that have been injured in the past. Stretches should be specific to the activity you are doing, e.g. the muscles you will be using throughout the class.

Types of stretching

Ballistic / Dynamic

Involves bouncing at the end of a joints range of movement. This carries a risk of overstretching and injury.

Static / Passive

The dancer moves a joint to a position where they can feel tension in the muscle being stretched & hold it for an extended period. This works well and reduces the risk of injury.

Proprioceptive neuromuscular facilitation (PNF)

Contract / relax. The dancer resists a partner pushing a limb before relaxing as the partner pushes the limb into a further range.

Remember…

• Stretching should not be painful.
• Don't compete when stretching, it is individual.
• The best time to stretch is after an adequate warm up as muscles are at their most flexible and injury is less likely.

Cooling Down

Why Do We Cool Down?

• To slowly lower the heart rate and body temperature and calm the dancer.
• To help reduce muscle soreness and prevent injury.
• Working muscles build up lactic acid as a waste product, cooling down gives the lactic acid a chance to combine with oxygen and be turned into glycogen, a muscle fuel.
• When feeling tired, returning to training or working in an unfamiliar technique injury is more likely and you may also have sore muscles after class. Cooling down and stretching gently will help this.

How Do We Cool Down?

Gentle movements, for example arm circles, shoulder rolls, rolling up and down through the spine, plies and rises. The movements should be slow and controlled. A cool down should also include gentle stretches to relax your muscles and prevent soreness.

As with the warm up, your cool down should focus on the muscles and joints that have been used throughout the class.

Often there is not enough time in class to warm up and cool down properly so as a dance student you should always try and make time to do this yourself to help prevent injury.

After class you should also dress warmly and drink to replace lost fluids.

Injury

Types of Injury

Acute

A sudden onset injury e.g. sprained ankle.

Chronic

A slow onset injury e.g. overuse.

Immediate treatment of acute injury can prevent development to chronic status. It is important when injured to seek professional, medical advice.

Main Causes of Injury

• Over work/use
• Repetition
• Fatigue
• Inadequate technique
• Dancing in an inappropriate environment
• Ignoring warning signs
• Poor diet

How To Prevent Injury

• Try to maintain a good level of fitness and stamina.
• Identify individual strengths & weaknesses.
• Perform exercises equally on each side of the body to maintain alignment.
• Improve your core stability – strengthen abdominal and lower back muscles.
• Don't forget the importance of rest – many injuries sustained in periods of fatigue and a lack of concentration due to tiredness or stress increases the risk of injury.
• Have a balanced, nutritious diet.
• Avoid ballistic (bouncing) stretches, as they can cause muscle or tendon injuries.
• Remember pain is a signal you have gone too far.
• Always warm up and cool down.
• Strengthen weaknesses in training and when warming up.

Injury Treatment

For bruises/ sprains/ strains

REST	Stop performing if swollen or limping.
ICE	Ice pack for 20 minutes with tissue between skin and pack.
COMPRESS	Apply strapping firmly – but not overnight.
ELEVATE	Raise leg or support arm in triangular bandage, support small joint injuries with elastoplast.
DIAGNOSIS	Find appropriate professional help as soon as possible.

For cramp/ tight muscles

Apply gentle stretch then massage towards the heart.

AVOID

HEAT	Application of heat in the first 48hrs will increase swelling.
ALCOHOL	Intake of alcohol will increase swelling.
DANCING	Do not return to training until injury is fully healed.
MASSAGE	Massage in the first 24-48hrs will increase bleeding and swelling.

Remember – Whenever you are injured it is important to tell your teacher and to seek medical advice as soon as possible.