Myrtha – a powerhouse role.

Endurance, explosiveness, quick footwork, soaring jumps, and control—these are just a few of the demands of portraying the character of Myrtha. From a technical standpoint, it requires a lot. Whenever I find myself preparing for such roles, I always wonder how I can improve my stamina to meet these challenges and deliver the best version of myself on stage.

Undoubtedly, rehearsing is crucial—rehearsing, rehearsing, rehearsing. However, building and maintaining such stamina and versatility in dance can be particularly challenging when time is limited, and you might find yourself rehearsing three other ballets simultaneously. So, how do you achieve it, and more importantly, how do you sustain it?

Here are some strategies to enhance your stamina and maintain your versatility in dance, even when faced with time constraints, based on principles from sports science and sports medicine:

💡High-Intensity Interval Training (HIIT): Incorporate HIIT workouts into your training routine. HIIT involves short bursts of intense exercise followed by brief recovery periods. This method improves cardiovascular fitness, increases anaerobic capacity, and helps you adapt to the demands of intense dance sequences. Examples include sprints, plyometric exercises, and circuit training.

💡Strength and Power Training: Incorporate resistance training exercises to improve overall strength, power, and muscular endurance. Focus on exercises that target specific muscle groups involved in dance movements, such as squats, lunges, calf raises, and core exercises. This type of training will enhance your ability to generate force and maintain control during explosive movements.

💡Flexibility and Mobility Training: Emphasize dynamic stretching and mobility exercises that promote flexibility while maintaining stability. Perform movements that mimic dance sequences and focus on improving range of motion in joints and muscles used during performances. This approach can help reduce the risk of injuries and enhance your overall dance performance.

💡Sports-Specific Conditioning: Incorporate dance-specific conditioning exercises that simulate the demands of your role. For example, interval training on a stationary bike or elliptical machine can replicate the cardiovascular demands of a high-energy dance routine. Plyometric exercises, such as box jumps or lateral jumps, can improve explosive power and quick footwork.

💡Recovery and Regeneration: Prioritize proper recovery strategies to minimize fatigue and optimize performance. Implement techniques such as active rest, foam rolling, massage therapy, and contrast baths (alternating between hot and cold water) to promote muscle recovery, reduce soreness, and prevent overuse injuries.

Sports Psychology Techniques: Utilize mental preparation strategies to enhance performance and maintain focus. Techniques such as visualization, positive self-talk, and mindfulness can help you overcome challenges and improve your mental resilience during demanding performances.

🔔Remember, building stamina and maintaining versatility in dance is an ongoing process. It requires discipline, consistency, and a deep understanding of your body’s needs. By implementing these strategies and seeking guidance from professionals in sports science and sports medicine, you can elevate your performance and meet the demands of roles like Myrtha with confidence and excellence.

Join us for our summer camp “DANCE MEETS SPORTS SCIENCE” to learn how to apply the tools and techniques above !

🗓️20-27.08 

📍Casa de Balet – Sala Rapsodia , Bucharest