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Dance Technique incorporating safe dance practice
Performing sequences relative to anatomical structure
Causes and prevention of injury
Injury prevention
Understanding the body's capabilities and limitations
Safe dance can be defined as the practice of selecting and
executing safe movement. Safe dance practice focuses on providing dance
activities and exercises which allow students to participate without risk of
injury.
Students need to be informed of their body type so that they
understand their limitations these and have realistic expectations of
themselves.
Alignment
Flexibility
Strength
Cardio-respiratory endurance
Muscular endurance
Alignment
Correct alignment should be applied to both static (still) and dynamic (moving) actions, checking and reinforcing the correct use of posture, through a full range of movement. Observing and correcting basic technical faults in students allows them to move more safely and efficiently. Correct alignment of the body, and in particular, the feet, ankles, knees, hips and spine, is critical. Alignment should be observed whether seated, standing and travelling. The body is correctly aligned when the weight is transferred through the centre of each joint.
In the first example, when standing, the alignment is
determined by the line drawn between the ear lobe, the centre of the shoulder,
the hip being slightly in front of the centre of the knee joint and the ankle
bone. The arms and hand should hang easily. As the body leans forward the
relationship of the head, shoulders and hips is maintained along with the line
of the hips, knees and ankles.
The second example illustrates that while in a seated
position, the alignment of the head, shoulders and hips is maintained. The
muscles of the lower back are lengthened and flat. The line of the hips in
relation to the knees and ankles is maintained with knees and feet facing
upwards (not rolling in or out). While muscular strength and endurance is
developing, students can support the lower back by placing the hands on the
floor behind the hips.
When alignment is incorrect, strain may
be placed on the muscles, bones, joints, ligaments and cartilage. If
misalignment continues, injury will result.
Flexibility (mobility)
Flexibility refers to the range of movement of a muscle around the joint. Movement should be described and demonstrated in a way to allow students to work within their own movement range. A flexible body is more able to cope with the execution of the movement.
The long sustained stretch is the most desirable to develop flexibility and should be maintained for at least 10-12 seconds. Flexibility exercises need to be repeated 2-3 times on both sides of the body. The development of flexibility can be incorporated into the warm-up, in preparation for the lesson activities, and at the conclusion to settle the students and reduce muscle soreness.
In the example, the class is participating
in a specific stretch as part of a warm-up sequence demonstrated by the teacher.
Students are required to keep the knees straight (but not locked), arm
supporting the weight and feet pointed. The instructions to the students include
how to gauge the degree to which they are to lean sidewards, dependent on the
feeling experienced in the leg muscles. Note the varying range in second
demonstrated by the students.
Strength (stability)
Students need to develop a balance of
strength and flexibility in order to dance safely. Strength is the capacity to
exert force against a resistance. Non-locomotor movement (e.g. bending,
balancing and stretching) and locomotor movement (e.g. skipping, crawling,
running and leaping) require force to execute the action and strength to control
the movement. Strength activities can be incorporated as a part of classwork
involving floor exercises, standing exercises and while
travelling.
The example illustrates the force required execute the movement. Strength is required to resist giving into gravity and to maintain alignment without falling out of the position. The muscles of the supporting and extended leg, the stomach, lower back, shoulders, neck and arms all work by contracting to control the movement.
Cardio-respiratory endurance
Cardio-respiratory fitness involves
developing the capacity of the heart and lungs to supply the muscles with the
oxygen to perform the movement. By providing students with activities that
elevate the heart rate, e.g. the warm-up or the body of the lesson, they will
gradually build up their cardio-respiratory endurance over a period of time and
reduce the risk of stress.
Examples 1 and 2 demonstrate students participating in an activity that requires continuous movement of all of the major muscles. The activity involves an increase in speed and the use of space to elevate the heart rate gradually over time.
Muscular endurance
Developing muscular endurance is important in dance to avoid the onset of muscle fatigue and the potential risk of injury. Fatigue is frequently present in muscles such as the calf, thigh, lower back, stomach and arms, when performing repeated movements, such as a rise, bend, sit-up, lean and push-up. The key to developing endurance is to build (up the length of time spent performing the movement and the number of repetitions of the movement) gradually over a period of time.
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