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5 Tips to Get You Through the Rest of Your Dance Summer Intensive

Most of you are probably nearing the end of your summer dance program, and we would venture to guess that you may be starting to feel a little worn down.  But these final weeks are still so crucial! Now it’s time to put what you have learned to work and continue to build on your new knowledge.  It is especially important to take care of your body, since it is your instrument.  Here are five practices that will nourish your “instrument” and help to prevent injury so that you can get the most out of these last few weeks.

1. Rest

This one may seem fairly obvious, but with the excitement of summer camps, dancers often find themselves staying up later than they normally would, and missing out on important sleep.  Well, if you can’t seem to adjust your sleep schedule, take advantage of a break in your schedule to snag a cat nap.  Even 20 mins of shut eye will benefit your body and make you feel more alert.  So, grab your favorite warm ups and a quiet corner to catch some Z’s.

2. Refuel

When you are dancing all day long, 3 meals a day just won’t cut it.  Your muscles are constantly burning fuel, and you need to make sure you are giving them what they need.  During the day, especially the afternoon, grab a protein bar that is full of carbs and protein.  Yes carbs! You need those carbs for a quick burst of energy.

Most importantly, at the end of the day, don’t wait hours until dinner to refuel.  Within 20 minutes of finishing your last class, refuel with some protein.  It doesn’t have to be much, but that 20 minute window is when your body is trying to recover.  Immediately ingesting protein will help your muscles recharge and get ready for the next day.

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3. Rehydrate

Make sure you are constantly filling your favorite water bottle up all day long!  Set a goal for yourself and try to stick to it.  Again, your body is constantly working, and you are sweating all day.  Make sure you replenish what you lost by rehydrating with electrolytes.  Try to grab a Gatorade or Smart Water throughout the day to put back what you are taking away.  Another good tip post workout is to grab a snack that is a little salty.  After all, salt is a main ingredient in electrolyte products.

4. Roll Out

Grab that foam roller that you see in the studio, and spend some quality time with it.  Spend some time on those thighs, hamstrings, back, calves, etc.  This is the best way to release tension in your muscles, allowing them to work more effectively. If your muscles get too tight, they may start to shut off causing other muscles to compensate.  So, keep your muscles working in harmony by rolling out at the end of the day.

5. Rejuvenate

Give those muscles the TLC they want by taking the time to ice aches and pains at the end of the day.  Healing can’t happen when swelling is present, so it’s extra important to take good care of those trouble spots.  With a busy schedule it may often feel hard to find time for a good icing session, but when your body is feeling fatigued, it is most important.  So take some time at night, while you are in bed checking your social media before bed, to rejuvenate!


All of us at DanceWear Corner hope that you are having a great summer full of dance!  Take a moment to let us know what you are up to!  Leave a comment and photo below for a chance to be featured on our social media!

How to Stay “Dance Ready” over Summer

How to stay dance ready over summer break

If you’re like most dancers, summer doesn’t only means a break from school but a break from your regular dance schedule as well. While summer intensives help keep you in shape, they don’t last all summer. Go back to school this fall, fit and dance ready. Here’s how!

Summer Intensives

If you have the opportunity, take a summer dance intensive. Often these classes are hyper focused on technique and learning. While some intensives are an audition or invite only, many of your local studios offer summer classes or camps. Search for dance, ballet, or tap intensive in your area to discover various offerings around town.

Additionally, many studios offer all-day workshops or master classes. These workshops are a fantastic way to try out a new style of dance. In fact, DanceWear Corner will be hosting a Master Class in August. Click here to learn more and register.

College Classes

In addition to the summer intensives, high school aged dancers can stay dance ready by enrolling in a summer course at their local college. Many schools allow dual enrollment. With summer classes and time limitations, these are often more intense yet a rewarding way to learn from experienced dancers.


Daily Fitness

Even if you’re not in class, a daily fitness routine is a great way to cross train while giving your body a break from dance. Find a workout buddy and schedule time to challenge your muscles. Get a combination of cardio, strength, alignment, and stretching. If you prefer a gym, see if a local fitness center has summer rates or programs. If the gym isn’t the right place for you, check out some of the amazing streaming services the internet has to offer. Check out Daily Burn’s Barre Class, for something different but familiar.


Check out the I-Flex Stretch Unit for at home stretching and increasing flexibility.

I-Flex Dance Stretch Unit


Relax and Have Fun!

There’s a reason we have summer breaks, to relax and have fun. Make sure you give your mind a mental rest so you can return to class in the fall recharged and ready. And most importantly take time for your muscles to recover.  If you just finished your Spring performances, you were likely dancing a lot, and your body needs this time to recover.  And once your summer dance programs are done, put your feet up! You earned it.

And if you need a new extra dose of sunshine and palm trees, come on down to Orlando and visit us!


What are your favorite ways to stay “Dance Ready” over the summer? Share with us on social media!

Keep Calm – Year End Performances are Here

As you get ready for year end performances and competitions, keep these 9 tips in mind to reduce pre-show jitters.

Get plenty of rest

Nerves keeping you up at night? We’ve been there. It’s easy to say get plenty of rest, but what if you’re trying and still tossing and turning?

Go to bed early and stay off of your phone for a few hours before bedtime. Screen use before bed messes with your internal rhythms.

If you still can’t shut off your brain, try journaling those thoughts. Sometimes getting it down on paper gets it out of your head.

Reading is also a good relaxing distraction to ease you into sleep.

Stay Hydrated

We’re sure you’ve heard this one before, but staying hydrated not only keeps your muscles in shape, it also aids in digestion (to ease a nervous stomach) and keeps headaches away. Too little intake also leads to fatigue. Aim for 2 litres per day, plus 16-20 ounces an hour before you perform.

Make a Check List

Nothing is more stressful than getting to a performance having forgotten a key part of your gear. Or running around before you’re out the door trying to remember what you need. In the weeks before you perform, go through your dances, costumes and accessories and make a check list. Pack your gear the night before and mark items off your list. You’ll feel better knowing you have everything you need.

Stay away from sugar

We all love a little sweet snack now and then, but too much sugar cause spikes and crashes in your metabolism. These spikes can make you feel over anxious and jittery, and the crashes will make you feel sluggish, which is definitely not good before you hit the stage.

Don’t over-do training

We get it, you want to be prepared. But there’s something to be said for being over prepared. One, overtraining can lead to muscle strain or worse. Two, your body needs rest to keep a calm mind. If you’re having trouble finding a balance, ask your teacher how much training you should do outside of class


Warm ups are there to get your muscles ready to perform. Dynamic exercises get your muscles ready stretch further, important when doing your leaps!

Practice Meditative Breathing

There’s no need to go full on meditation trance, but practicing breathing helps calm the mind and prep the body. Find a quiet place and sit or lie down. Focus on your breathing. If you mind wanders, and it will, bring it back to your breath. Feel your breath filling each part of your body. Five or ten minutes is a good start.

Put on some Good Music

Don’t underestimate the power of the perfect playlist. We know you have that song that gets you pumped. Put on your headphones and tune out the rest of the world for a bit to get you in peak performance mode. What is your perfect song right now? Share with us on social or in the comments.


Even if you’re not in the mood, smile. The term, “fake it till ya make it” applies here. A smile, even if you’re not feeling it, will improve your mood. Even if you’re not feeling confident, a smile projects confidence and eases pre-show jitters. Put your best face, and foot, forward!

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