It is essential that every dancer studying Preliminary and HSC Dance understands the S.M.A.R.T Dance principle. Dancers are required to understand the concept theoretically in order to fully understand how their body can move safely. Additionally, this is a great concept to discuss in HSC Dance core performance interviews when asked about safe dance.
What does S.M.A.R.T Dance stand for?
S = Stretch, Strength and Stamina
M = Body Maintenance
A = Alignment
R = Rest
T = Training and Technique
Stretch
There are FIVE types of stretches that dancers should understand in order to accompany their training. There are:
Static
Dynamic
Range of Motion
Proprioceptive Neuromuscular Facilitation
Ballistic
Strength
Dancers are required to understand how strength training can positively and negatively influence a dancers ability to move through movements with ease.
There is such a thing as 'too much strength training' and 'being too flexible with not enough strength training'.
Developing the core and the main muscle groups of the body is of utmost importance for dancing. A developed core allows for stability and control of body skills.
Stamina
Most dancers know stamina as endurance.
It is your ability to exert force over a longer period of time without giving into fatigue.
It also refers to the ability of the respiratory system to cope with the demands of dance. Cardiovascular training is essential for dancers and allows for them to create clear and concise shapes with correct alignment for longer period of time in order to avoid injury.
Body Maintenance
This includes knowing what somatotype you identify with as a dancer and understanding the bodies capabilities and limitations that come with this.
Knowing how to properly warm up and cool down to improve performance and prevent injuries is a part of body maintenance and it is important that dancers are able to talk about this in depth with examples in an interview setting.
Balancing strength, flexibility and cardiovascular endurance is a concept that a lot of dancers struggle with and it is important that they are all equally developed. Rest, recovery and nutrition are the final aspects of body maintenance.
Alignment
As defined in the Stage 6 Syllabus developed by NESA:
The relationship of the skeleton to the line of gravity and the base of support Dancers need to consider their alignment at all times, in all positions (and the possibilities are endless in dance!). It is always good to be aware of your “plumb line” and the planes of the body and ensure your weight is evenly transferred throughout the bones, joints and muscles to avoid undue stress and injury.
REST (BECALM)
This component is up to your teachers digression and they may decide to teach one or both of these concepts. REST used to be known as RICER. Some teachers may still teach it as RICER and there is nothing wrong with this.
We have now learnt that RICER has been superseded by the BECALM method which documents the importance of heat application as apposed to ice.
Under this component, dancers need to understand the difference between acute and chronic injuries.
Training and Technique
Dancers need to be consistent in the performance of technique. Developing this technique through training is of utmost importance, where cross training is essential for all dancers.
Not only should dancers train in the studio, they also need to develop their bodies in other ways in order to assist with efficiency of movement.
For example, reformer pilates, yoga and strength and conditioning in the gym. It is important that dancers understanding the different types of muscle contractions and how these can be developed for dance.
When walking into your core performance interview, it is very important to understand the S.M.A.R.T Dance concept and have clear examples in order to discuss the concept with the markers.
Need further help with core performance, either with the dance or interview? Get in contact with us via our contact page and we will be happy to assist with a bespoke tutoring service to fit your needs.
Happy learning,
Helena Adele