Monthly Archives: December 2017

Tune up your turnout!

Understanding turnout

A common term teachers use in dance classes (especially ballet), is the word turnout. Turnout is achieved by outward (lateral/external) rotation of the leg. It originates from the hip socket while engaging the deep six lateral rotator muscles. Using proper turnout is a technical staple in many genres of dance, but the concept of turnout is rooted deep in the history of ballet.

Why do we use turnout?

Ballet was born out of the Italian Renaissance and was introduced to France by Catherine de Medici in the mid 1500’s who infused early concepts of ballet into the opulence of court life. Later in the 17th century, King Louis XIV established the first dance school, Académie Royale de Danse. Under its director, Pierre Beauchamp, the five basic positions of the feet were solidified and ballet became a codified language. 

Understanding Turnout

Turnout was initially used by King Louis XIV himself to display his opulent shoes and also in court fencing duels and demonstrations which then influenced the aesthetic of ballet. The degree of turnout has evolved over the centuries, and today we use turnout not only as a preservation of the history and custom of ballet tradition, but also to facilitate greater range and ease of motion with sideways movements. Turning out also showcases a longer leg line by displaying a sideways view of the arch of the foot when pointed and make the elongation through the back of knee more visible.

The truth about turnout

In ballet today, the “ideal” rotation in turnout is 180 degrees. Since this maximum turnout is  unnatural for the body, dancers must train, develop and strengthen the turnout muscles over the course of time to be able to achieve this position. However, this is not mandatory to be able to dance ballet with proper technique. Certain anatomical and physiological factors can actually make it difficult or impossible to achieve this maximum level of turnout. Remember that it is more important to correctly use and work your turnout than to improperly force your body into a greater turnout. Forcing your turnout or improperly using your turnout can lead to injury. The good news is that it is possible to improve your turnout with mindful training!

Watch out for:

  • Rolling inward on the feet or gripping the toes
  • Pain/strain in the knee joints
  • Knees tracking inward/forward instead of outward over the second toes
  • Leaning forward with the chest
  • Sway back/Hyper extending the lumbar spine (lower back)

These may indicate you need to strengthen your turnout muscles to maintain the rotation, you may be forcing your turnout, or that you may not be activating the turnout muscles enough. When using your turnout, you want to make sure it is functional. Turnout should be able to be maintained with proper balance, alignment, support and without pain. Forcing a maximum turnout is unsafe and can lead to injury. If you want to strengthen your turnout muscles and increase your rotation, start a daily routine of exercises and stretches geared specifically towards those muscles. Be careful not to overdo it!

Gymnastics Dancer in StudioExercises to help turnout

Floor exercises

Standing

  • Parallel eleves into a turned out first position
  • Lifting the leg into turned out Passe slowly (with or without resistance bands)

Helpful stretches

  • Figure 4 stretch seated or standing with support
  • Lunges

TIP: Core strengthening exercises will help your overall alignment when using your turnout.

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Dance Tips and Techniques – Power of the plié: Improve the height and landing of your jumps!

Technique Tip Tuesday:

Power of the plié Improve the height and landing of your jumps!
by Lynn Bobzin

Have you heard of Sir Isaac Newton’s Laws of Motion? The famous scientist’s Third Law of Motion states that every action will have a reaction that is both equal and opposite to the original action. Think about it this way: We know that if a dancer jumps into the air, they are going to come back down the same way and land on the ground. Thank gravity! This is the basic principle of the popular proverb, “what goes up must come down.”  This physics is active even in a simple action like a jump.

Female Dance Instructor Training PliéWhat does physics have to do with dance or jumps?

The answer is everything. Dance is an art form that requires physical motion in real time. Movement is physics! It is through acceleration and deceleration, force, momentum, gravity…and Newton’s Third Law that we are able to dance. Jumping into the air means coming back down, simple and automatic. The trickier bit can be taking off in a way that maximizes the power of your jump. Many dancers underestimate the power of a simple plié and how much it can increase the height of a jump.  

Taking flight

If you want to gain air time, you must think about Newton’s Third Law a little backwards every time you jump. To take off into the air, you must go down to go up. Therefore, you need your plié! Increasing the depth of your plié and the amount of force you use to push off the floor will help aid in jump height. Practicing proper pliés both in and out of class will help strengthen crucial leg muscles needed for more powerful jumps.

Dance Technique and StancePay attention to your plié

Proper positioning and alignment in your pliés will also help the accuracy and balance of your jumps during takeoffs and landings.  When practicing your plié, keep your heels grounded and your knees straight over your second and third toes. Your legs should resemble a diamond shape when open, with your shoulders stacked evenly over your hips. Think of your belly lifting in and upwards like an ice cream scooper at the same time your tailbone drops down, drawing an imaginary line down through your heels.  

Landing

The most supportive and cushioned way of landing a jump is to articulate through the foot, and, you guessed it, to plié through the landing! Land toes first, then ball, then heel. Picture rolling smoothly through the sole of the foot. Begin your plié once your feet contact the floor.

Additional tips:

  • Continue to work on your turnout and stretch your calves regularly to increase the depths of your plié.
  • A strong core will help keep posture and alignment correct in pliés and jumps.
  • Make sure you breathe! Holding your breath during jumps will create tension in your upper back and shoulders which makes you stiffer and heavier.
  • Strengthen your ankles and feet to improve the articulation and softness of your landing. Practice pointing, flexing, ankle circles, and of course practicing those relevés!
  • Jump through the top of your head! Visualize a string running through the top of your head down the center of your body and between your heels. Every time you jump into the air, imagine someone pulling up on the string.
  • Push the floor away with your feet. Imagine your feet are small rocket ships. When you launch into the air, shoot off the ground through the tips of your toes.
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