Unlocking Performance Potential: The Power of Midday Movement for Artistic Athletes
In the demanding world of artistic athletics, finding ways to enhance performance and maintain overall well-being is crucial. One often overlooked strategy is incorporating midday movement into daily routines. This blog explores the benefits of midday movement specifically for artistic athletes and how it can energize their bodies and minds, prevent injury and enhance performance in the short and long-term.
I. Midday Movement: Energize and Enhance Performance
Midday movement offers a range of advantages that can have a profound impact on the lives of artistic athletes. According to a study by Koutedakis, engaging in physical activity during the middle of the day stimulates blood flow, oxygenates the brain, and releases endorphins, leading to increased energy, productivity, and enhanced focus throughout the day.
Improved Focus and Mental Clarity:
Taking a break from one’s sport to engage in movement helps clear the mind, reduce mental fatigue, and enhance cognitive function. According to research by Andrews University, incorporating midday movement into daily routines can improve mental clarity and provide a fresh perspective, allowing athletes to return to their creative and physical endeavors with renewed focus.
Enhanced Physical Performance and Stamina:
Regular midday movement routines contribute to increased physical performance and stamina. By maintaining an active lifestyle throughout the day, artistic athletes can improve their endurance, coordination, and overall physical abilities. This translates into enhanced performance during practices and performances.
II. The Summer Season: A Time for Rest & Renewal
Artistic athletes often find themselves caught in a perpetual cycle of training and performances, leaving little time for rest. However, the summer season presents a unique opportunity for rejuvenation and personal growth. According to Koutedakis (2005), temporarily stepping away from their primary discipline during the summer allows artistic athletes to give their bodies and minds a chance to recover, reducing the risk of burnout and overuse injuries.
Allowing Time for Mental and Physical Recovery:
Replacing one dance class a week with a strength and conditioning class over the summer allows artistic athletes to recharge mentally and physically. It also provides an opportunity to explore other interests, engage in self-care practices, and reconnect with their passions outside the realm of their primary discipline.
Embracing New Experiences and Sources of Inspiration:
The summer break offers the perfect time for artistic athletes to embrace new experiences and seek inspiration from different sources. Exploring other art forms, engaging in outdoor activities, or attending workshops in related fields can spark fresh ideas and revitalize creativity, contributing to personal growth.
III. The Role of Strength and Conditioning for Dancers
Strength and conditioning training play a vital role in the development and longevity of dancers. According to a study published in the Journal of Dance Medicine & Science, incorporating strength and conditioning into an artistic athlete's routine provides several benefits:
Building a Strong Foundation for Technical Skills:
Strength and conditioning training help build a solid foundation for technical dance skills. By targeting specific muscle groups, dancers can improve their overall strength, control, and technique, enabling them to execute movements with precision and athleticism
Enhancing Overall Flexibility, Endurance, and Controlled Mobility:
Through targeted exercises, dancers can improve their flexibility, endurance, and controlled mobility. This increased physical capacity enables them to perform challenging movements with ease and reduces the risk of injuries caused by inadequate capacity.
Improving Balance, Stability, and Body Control:
Strength and conditioning exercises focus on developing stability , strength, and control, which are essential for dancers. Enhanced proprioception and core strength contribute to better stability during complex dance sequences and lifts, reducing the risk of strain and injuries.
Injury Prevention and Rehabilitation:
By strengthening muscles and improving controlled mobility, strength and conditioning training help prevent injuries common to dancers. Additionally, these exercises can aid in the rehabilitation process, allowing the athletes to recover faster from existing injuries and imbalances.
IV. Designing a Summer Strength and Conditioning Program
To make the most of the summer season, artistic athletes would benefit from a customized strength and conditioning program. Here are some key considerations for developing a program tailored to individual needs and goals:
A. Tailoring Training to Individual Needs and Goals:
Each athlete has unique requirements and goals. By tailoring the strength and conditioning program to these individual needs, athletes can optimize their training and achieve desired outcomes.
B. Differentiating Between Cross Training and Conditioning:
Artistic athletes should understand the distinction between cross-training and conditioning. Conditioning involves incorporating activities similar to dance or performing arts to improve access to specific requirements for their discipline. Cross-training, on the other hand, involves incorporating movement not specific to the sport, adding diversity in movement patterns, recruitment, and motor plans. Both cross-training and conditioning are integral parts of an active injury prevention plan.
C. Balancing Rest and Active Recovery within the Program:
While strength and conditioning training are essential, it's crucial to strike a balance between training and rest. Incorporating active recovery periods and ensuring sufficient rest helps prevent overtraining and promotes optimal physical and mental recovery.
Midday movement offers a range of benefits that artistic athletes should embrace to enhance their performance and overall well-being.
By prioritizing rest and incorporating strength and conditioning training, athletes can achieve long-term success
and improve their overall performance.
Join the Artistic Athlete Health Collective for midday movement classes for artists at the Foundry this summer, and take a step towards optimizing your artistic athleticism. Embrace the power of midday movement and unlock your full potential!
References:
Smith, J. E., Owen, D., & Finch, C. F. (2005). Stress management and injury prevention. Journal of Applied Sport Psychology, 17(4), 232-247.
Andrews University. (n.d.). [PDF] Retrieved from https://digitalcommons.andrews.edu/cgi/viewcontent.cgi?article=1053&context=pubs
Journal of Dance Medicine & Science. (2005). The effect of a combined cross-training program on anaerobic power in artistic gymnastics. Journal of Dance Medicine & Science, 9(1), 23-27. [Link: https://www.ingentaconnect.com/content/jmrp/jdms/2005/00000009/00000001/art00006?crawler=true]