Wednesday, November 30, 2011

Conference Results 11/29

Missota Conference Kick Meet - Farmington 11/29
Varsity
1. Chaska (3)
2. Chanhassen (8)
3. Holy Angels (9)

Junior Varsity
1. Chanhassen (4)
2. Chaska (5)
3. Holy Angels (9)

Lake Conference Jazz Meet - Minnetonka 11/29
Varsity:
1. Wayzata
2. Hopkins
3. Eden Prairie
4. Minnetonka
5. Edina

JV:
1. Wayzata
2. Hopkins
3. Eden Prairie

4. Minnetonka
5. Edina


South Suburban Conference Kick Meet - Prior Lake 11/29
JV:
1. Eastview
2. Apple Valley
3. Burnsville

Side A
1. Eastview
2. Apple Valley
3. Eagan
(Lakville South and Bloomington also on side A)

Side B
1. Burnsville
2. Lakeville North
(Prior Lake and Rosemount also on side B)

Varsity Overall (so far)
1. Burnsville (won tie breaker)
2. Eastview
3. Apple Valley
4. Lakeville North
5. Prior Lake
Classic Suburban Conference Jazz Meet - Henry Sibley 11/29
Group A

1.      Simley

2.      South St. Paul

3.      Henry Sibley


Group B

1.      Hill Murray


JV

1.      Simley

2.      South St. Paul

Central Lakes Conference Kick Meet - St. Cloud Tech 11/29

1. Sartell (3)
2. St. Cloud Tech (6)
3. Brainerd (9)
4. Sauk Rapids-Rice (12)
5. Rocori (15)
6. Alexandria (tie 19)
6. Willmar (tie 19)
8. St. Cloud Apollo (23)
9. Fergus Falls (27)

Tuesday, November 29, 2011

New schedules for December are up!

New schedules for Apple Valley Invitational, Chaska Invitational, South Suburban Conference, and Suburban East Conference events are up on the Schedules page!  Check out where your favorite teams will be this weekend. 

Your event is not listed?  Send in schedules, results, pictures to mnhsdanceteam@gmail.com

Tuesday, November 22, 2011

State Champ Eastview Takes 2nd to Blazettes

Tonight at Lakeville South High School the South Suburban Conference held its first kick meet and boy did the teams bring it.  The Burnsville Blazettes made a big splash unseating the AAA kick state champions Eastview on side B.  Over on side A we saw Apple Valley take the top spot, followed by Lakeville North.  The matchup between Eastview and Burnsville really stole the show however and did not disappoint.  Eastview worked a fun, upbeat, playful tone, while Burnsville added a touch of sophistication in their lace leos.  The two will run into each other again throughout the year and they are already setting us up for an exciting state tournament finish.  

South Suburban Conference Kick Meet  - Lakeville South High School 11/22/11
Side A:
1. Apple Valley
2. Lakeville North
also on side A: Rosemount, Bloomington
Side B:
1. Burnsville
2. Eastview
3. Eagan
also on side B: Prior Lake, Lakeville South

Other Area Results:
North Suburban Conference Jazz Meet - Totino Grace High School 11/22/11
Group 1:
1. Spring Lake Park
2. Irondale
3. Chisago Lakes
Group 2: 
1. Totino Grace
2. Benilde St Margarets
3. Fridley

Saturday, November 19, 2011

Burnsville Invitational

Its been a snowy kickoff to the invitational season at the Burnsville Invitational.  The invite was the biggest yet for burnsville, who played host to 47 routines today.  The DX judges association was also hosting quite a few trial judges at the event who got to take in today's action.  Here are the results:

AAA JV Jazz:
1. Hopkins (rank of 3)
2. Spring Lake Park (10) won tie breaker
3. Farmington (10)
4. Edina (12)

AA JV Jazz:
1. Totino Grace (3)

AA Varsity Jazz:
1. Totino Grace (3)
2. Fridley
3. Simley

AAA Varsity Jazz:
1. Hopkins (4)
2. Spring Lake Park (5.5)
3. Forest Lake (10) wins tie breaker
4. Edina (10)
5. Farmington (16)
6. Champlin Park (17.5)

AAA JV Kick:
1. Burnsville (3)
2. Farmington (7)
3. Eagan (9)

AA Varsity Kick:
1. New Prague (4)
2. Fridley

AAA Varsity Kick:
1. Burnsville (3)
2. Eagan (7)
3. Shakopee (12)
4. Champlin Park (13)


In the kick division the host school and AAA winner Burnsville was lets just say - impressive.  It was very apparent that the Blazettes were anxious to make an impression after being left off the state roster last year for the first time in program history.  Their efforts did not go unrewarded today.  In AA, newcomer New Prague jumped into the top spot - a big day for them. 
In jazz, Totino Grace was looking the most prepared for the early season pressure and came out on top, while Hopkins jumped into the AAA top spot by returning to a signature style of theirs that has served them well in previous years.  Things should be heating up from here heading into next Tuesday's conference meets.  Burnsville will head up against state champ Eastview and the rest of the South Suburban pack, while Hopkins and Totino will bring their jazz dances to their respective conferences that same night.  Should be a fun week!  Congrats to the winners!

Friday, November 18, 2011

Northwest Suburban Conference Results!

Here are the results from tonight's Northwest Suburban Conference Jazz meet at Champlin Park High School:

Group 1:
1. Blaine
2. Centennial
Also in group 1 not placing: Elk River, Coon Rapids, Champlin Park

Group 2:
1. Maple Grove
2. Andover
Also in group 2 not placing: Osseo, Anoka, Park Center

Congrats to the winners  - I had the pleasure to see all the amazing jazz performances to kick off the year.  Blaine danced first tonight and also won their side - is it a good sign for an awesome year to come?  1st dance in the state gets 1st?  I think so!  

Best surprise of the night: Andover.  Not only did I see the familiar face of Heather Holasek, former Spring Lake Park dance coach sitting at their table - but they also came out with a whole lot of potential to shake things up in their conference and throughout the state.  If you get a chance to catch their dance sometime soon I would.  Maple Grove impressed on side 2 as well - I won't spoil the surprise theme for you, but lets just say I didn't get the costume until they started moving and then it was such a cute match. 

Back on side 1 Blaine came in as the winner, showing their usual depth of ability and grace.  It seemed everyone on side 1 was pushing hard on jazz (at least for the moment) and it was great to see the teamwork come together for such strong early season performances - very few personal errors!  Way to represent NW Suburban Conference!

Stay tuned for Burnsville invite results tomorrow!

Thursday, November 17, 2011

Dancer's Health and Wellness Thursdays - Ankle Injury

Happy Thursday!  Today in health and wellness we're talking about the dreaded ankle injuries.  Both kick and jazz dancers are susceptible to ankle injuries from slips, twists, and constant use that wears down the tiny supportive muscles causing weakness.  Today's article is from Livestrong.com

5 Ways to Prevent Ankle Injuries in Ballet


1. Warm Up 

Warm up, warm up, warm up! Did I mention that ballet dancers must warm up before they dance? The warm up and stretching prior to class or practice is probably the most important part of ballet dancing. The muscles of the body, legs, feet and the ankles have to be prepared to work, otherwise injuries will occur.


2. Develop Strong Ankles and Correct Skills

Practice how to perform ballet dance movements technically correctly and to build strength in the muscles. Dancers must have strong muscles and strength in the ankles as they work together to support the body from the ankle up. Landing firmly requires strong ankles to avoid injuries. Balancing on pointe requires strong muscles in the ankle, as do the quick repetitive flexing movements that are basics in the ballet. Building strong ankles and doing technically correct ballet helps prevent ankle injuries.

3. Properly Fitted Shoes Need to Dance on Proper Dance Floors

Wearing correctly sized ballet slippers or pointe shoes helps prevent many ankle injuries. Properly fitted pointe shoes are particularly important, because of pressure that's applied on the ankle while on pointe. Loose fitting pointe shoes will cause a dancer to fall out of a movement, thus turning or spraining their ankle. The feet and ankles sweat while dancing. Ballerinas have several pairs of pointe shoes in order to keep wearing dry, firm pointe shoes. This helps prevent the shank from breaking, causing an ankle injury. The dance surface is equally important. The wooden ballet dance floors have padding underneath to cushion the landing impact, helping to prevent painful ankle injuries.

4. Healthy Lifestyle Leads to Healthy Ankles

Ballerinas tend to be extremely thin. That makes it very important for these dancers to eat healthy, get the right nutrients in their food, stay well hydrated, adapt healthy lifestyles and get lots of rest to maintain healthy bones, joints and muscles. The ankle area is so important, because it gets pounded while practicing and performing. Keeping the dancer's body healthy will promote good bone and joint health, keeping the delicate ankles ready to dance for years to come.

5. Strained Ankles

Sprains, ligament tears and muscle strains are common ankle injuries in ballet. Even when you've done everything to protect them, sometimes an ankle injury still happens. When it does, take care of the ankle so it doesn't become a major medical problem or end your dance career. Give the ankle time to heal, rest it, use ice for swelling and see a doctor for acute pain. When it's time to dance again, wrap the ankle for support and keep it wrapped until it's fully healed and strong.


Read more: http://www.livestrong.com/article/11170-prevent-ankle-injuries-ballet/#ixzz1dyEfkL4o

Wednesday, November 16, 2011

Competition Schedules and Results!

Competition schedules and results have new tabs on our homepage!  Check out "Schedules" for the up-to-date info on start times, performance order, and anything we have on upcoming events.  Meet results will be under the "Results" tab as we get them, with most recent results first.  As before, a complete listing of the ongoing events by date are shown under the "Competitions" tab.  

Do you have info to include? Results? Pictures? Coaches comments on the competitions?  Be sure to forward it along to mnhsdanceteam@gmail.com

Where will I be?  
Catch me at the NW Suburban Conference meet on Friday Nov 18th and the Burnsville Invitational Saturday the 19th.  Next week, we'll be at North Suburban meet on Tuesday at Totino!

Monday, November 14, 2011

Protecting Students and Coaches: Use a "Two Deep Approach"

Today in light of all the recent talk about coaches and child abuse, we feature an article from the Star Tribune about how to protect children and coaches to protect themselves from compromising positions:  

Two deep approach protects coaches and young athletes

Posted by: Jeremy Olson Updated: November 14, 2011 - 2:23 PM
 
Some stories stick to memory for all the wrong reasons. As a reporter for the Omaha World-Herald, I wrote glowingly a decade ago about a non-profit youth horse-riding club formed by a community leader named Vic Putz in Bellevue, Neb. (The weekly in that town had just dubbed him the city's Man of the Year.) It was not long after my article that Putz was charged with sexually assaulting a 12-year-old girl who rode horses in the club.
 
Putz served three years in prison and, despite being a registered sex offender, resumed his role teaching horse-riding to the youth in his community. He maintained his innocence throughout his trial and prison sentence, despite making statements to police that seemed to suggest he was guilty. Whether he was falsely convicted -- or whether he committed the heinous crime -- one thing is for sure: better safeguards could have prevented anything from happening.
 
Following the Penn St. child sex assault news last week, a Mayo Clinic expert in Rochester, Minn., offered three reminders to youth coaches and to parents about those safeguards. Max Trenerry specializes in sports psychology and is a soccer coach in Rochester, Minn., and a consultant for U.S. Youth Soccer's Olympic development program. The key to Trenerry's message: coaches should never be alone with their young athletes, even for 5 minutes. 
  1. Make sure that adults are "two deep" for player contact. Meaning: make sure that the adult coach or volunteer isn't alone with the youth athlete and that there is another adult present. That's for the sake of both the athlete and the coach.
  2. Get background checks on coaching and volunteer staff.
  3. Maintain appropriate coach-athlete boundaries. For example, it might be reasonable for a coach and parent chaperones to take a team to a college or professional match, but again, an adult is not left alone with youth, etc. Youth athletes never visit a coach's home alone for sleepovers or similar situations. If there are team meetings at a coach's residence, then there should be other coaching staff or parents in attendance. Coaches also don't provide athletes with gifts or favors, and especially don't do so in exchange for favors.

Friday, November 11, 2011

Friday News and Updates 11/11

Happy veterans' day!  Competitions are exactly one week away!  I can't wait to see what you have been up to with those dances....who's nervous?  

Well, things are heating up around here as there are more things to cover.  I'd like to take a moment to talk about coverage of the season and what will be happening around here as there seems to be speculation floating around.  

  • Will my private, personal comments in meetings, at events, or just around with you be shared here?  
Absolutely not.  Erin Kruesi person/coach and MN HS Dance Team are two different things.  If you don't want something to be shared that is your personal business - I respect that.  If you wish to make official statements you WOULD like shared regarding just about anything - my email "door" is open!  I'd love to have coaches responses to their performances after meets too. 
  • Are you going to critisize judges decisions?  How about dancer's performances?
No.  This is not the place for negative comments regarding official decisions, MSHSL or MADT actions, dancers performances or behaviors.  Coverage is going to be focused around the positive, with coaches allowed to say constructive or critical things about their own teams' performance - but not about others or to express frustration with judging or officials.  
  •  Do you represent the opinion of MSHSL, JAM, MADT or anyone else?
No - the articles here are my opinions and those of the guest writers and interviewees.  There is no endorsement of content or oversight of it by anyone and the accuracy of the content is done to the best of my ability, but not guaranteed.  The site is paid for, run, and managed by myself (Erin Kruesi) and is not for profit at this point. Why no affiliations?  This allows me to have an opinion free from reprisals from parent interests, therefore getting the most accurate information out there to serve the dance community (or such is the goal)  This is NOT a gossip column and comments are monitored for fairness, ethics, and standards that I set forth as professional in my opinion.  This will not be a You Tube style free for all. 
  • How can I get my event covered?
Send us your pre-meet information!  I'd love to post info about schedule of the day, performance orders, details, results, comments on the day, and of course, pictures!  Information on how to get a reporter in is always helpful too :) There was a PDF that went out via email to coaches and schools hosting events this year on all the procedures -- if you didn't get it and would like a copy, email mnhsdanceteam@gmail.com
  •  How do you plan to report scores?
However they get sent to me.  I'd prefer to have as many placements as possible in all divisions.  Ideally, there would also be a final rank score associated with the placements too.  This is done in several papers across the state and I think it is the most professional way to report a score, without a full scoresheet.  IE: AAA Kick at Eastview Invitational: 1. St. Anthony (rank 4) 2. De La Salle (6) 3. White Bear Lake (12) 4. East Ridge (12.5)
  • I don't like it that you shared the MADT meeting passed proposals, why did you do that? & What should I do if I have questions about something else you've covered?
MADT is a members only organization to which I am a part of as Erin Kruesi, dance coach.  I reported on the event this year based on a president set John Millea at the MSHSL board of directors meeting coverage he has instituted.  (example here)  Finished business of the meetings, even when membership is not public, is considered fair game for discussion as the membership is not sworn to secrecy and the business is considered concluded.  I will not pre-publish proposals, talk about MADT only business (pertaining only to changes within the group), or report on dead ideas, internal discussion and No votes. I feel I should share information that effects the entire dance community outside of MADT once the organizations formal voting has concluded.  I do not wish to sway votes, make judgement on any proposals passed or failed, but rather share the FACTS as they are made official and now effect non-members.  MADT doesn't approve of my posting anything covered in the meeting (at this point) and we will be discussing this issue further prior to the next meeting. If you have questions about the other items I cover, talk directly to the event organizer, judges association, MSHSL, MADT, or whoever has direct control over the event, issue, or action reported on.  I am not the source for answers requiring more details.    
  • What else can I expect to see this season?  Will you do predictions? A coaches poll? Evaluations of dances? 
At this point I expect to do more than a dry MSHSL pre-state review of qualifiers (have you actually read that and learned a darn thing of interest?) but I won't be making a prediction in a specific way either.  I like to mention who is "looking good" and who might be getting "hot" or might be "leaving the door open" -- something like that.  See my State 2011 coverage for an example.  Its not meant to pick a winner, put pressure on judges to do certain actions, or say I'm always right.  Please, surprise me with your awesome dances!  Judges, be the professional adults you are and make a decision regardless of what I say or think.  My intent will be to recognize accomplishments in all forms - catch my eye and get mentioned!  There will not be a coaches poll at this time (but that would be a normal thing to do for other sports) and I won't be breaking down your dances for readers - you can hire your own consultants to do that!  
  • Is there a purpose to all this?  What are we gaining by going this route?
For ages now Dance Team has tried to get sports section coverage with limited success across the state.  This is an opportunity to provide that coverage to those who don't have it, expand it for those who do, and ultimately present a picture of how to do this successfully to big name reporters and media outlets. As the MSHSL moves to increase its online and media presence, we don't want to be left out!   This has influence on how the state tournament coverage will be presented as well - and isn't that overdue!  This site is a test project to further pitch ideas forward for the future, not just to entertain the creator or some such thing. 
That's it for now!  Lets have a successful year!

Thursday, November 10, 2011

Dancer's Health and Wellness Thursdays - Diet

It's Thursday and we're talking about diet.  How much of what should dancers be eating to perform at their peak?  Here's an interesting article from the International Association for Dance Medicine & Science.  

Nutrition Fact Sheet: Fueling the Dancer

To perform at their best, dancers need to be well fueled for classes, rehearsals, and performances. This paper will present a strategy for obtaining the energy needed for dance training and the right balance of carbohydrate, fat, protein, micronutrients, and fluids.
One important challenge facing many dancers is ingesting sufficient quantities of food to meet the energy demands of dance. The first step in planning a high performance diet is to be sure that the dancer is obtaining adequate caloric intake. The easiest rough estimate of how many calories a dancer requires during heavy training is 45-50 calories per kilogram of body weight for females and 50-55 calories per kilogram of body weight for males. For a more accurate assessment, dancers should consult a dietitian.
A low caloric intake will not only compromise energy availability, it can also lead to an under-ingestion of many micronutrients that could affect performance, growth and health. After calculating the number of calories needed, the next step is to estimate the necessary amount of carbohydrate, fat, and protein, the building blocks of the diets.
Carbohydrate
A dancer's diet should be composed of about 55-60% carbohydrate, 12-15% protein, and 20-30% fat. During heavy training and rehearsals the amount of carbohydrate should be increased to about 65%. The reason is that carbohydrate is the major energy source in muscles. Ingested carbohydrate is broken down into simple sugars (glucose) in the digestive tract then stored in muscle in the form of glycogen, the primary fuel for energy production. Dancers who do not ingest sufficient carbohydrate in their diet will compromise their ability to train because of low muscle glycogen levels. They may feel more fatigued during classes and rehearsals.
To achieve a high carbohydrate diet, food choices should be complex carbohydrate (bagels, cereal, bread, english muffins, pasta, rice) rather than simple sugars, because complex carbohydrate has many micronutrients associated with it (nutrient dense) while simple sugars are nutrient poor. The estimated carbohydrate need is 6-10 grams of carbohydrate per kilogram of body weight.
In addition to meals, other times when carbohydrate ingestion is important are before, during, and after class, rehearsal, or performance. About 1-2 hours prior to these activities, a small carbohydrate snack should be consumed. This will increase glucose levels in the circulation and "top-off" muscle glycogen stores. A carbohydrate snack, such as a bagel or commercially available "energy" bars, can provide the added boost needed for optimal performance.
During long rehearsals it is also important to ingest some carbohydrate to maintain circulating levels of glucose to prevent fatigue. A good way to ingest this carbohydrate is in solution such as sports drinks that are specially formulated to contain the right amount of carbohydrate (6-8% glucose) to empty from the stomach quickly. Ingesting carbohydrate in a solution provides the added benefit of fluid replacement.
After a period of dancing, the muscles require an adequate supply of carbohydrate to replenish the muscle glycogen stores. Because the fastest rate of glycogen re-synthesis occurs in the 2 hours following exercise, it is important to ingest carbohydrate as soon as possible after a long or strenuous exercise period to refill muscle stores and be ready for the next activity.
Fat
Fat from the diet provides structure for all cell membranes, comprises the insulating layer around nerves, forms the base of many hormones, is needed for the absorption of fat soluble vitamins, and is an important fuel for muscles. The estimated grams of fat in the diet are about 1.2 gm per kilogram of body weight. Because ingestion of high amounts of saturated fats is associated with chronic disease, the recommended amount of saturated fat in the diet should be less than 10%.
Muscle and adipose (fat) tissue store fat in the form of triglycerides. During exercise, triglycerides are broken down into fatty acids which are metabolized to produce energy for muscle contraction. Fatty acids are used as an energy source in the muscle for endurance activities such as during a long rehearsal where the body is continuously exercising for over 20 minutes at a time. A diet too low in fat can have serious health consequences and ultimately can impair performance.
Protein
Adequate protein ingestion is essential for all dancers who are training. For those dancers who are not building muscle, protein is needed to repair the breakdown of muscle fibers that are stressed by constant use. Protein is also used as an auxiliary fuel, and it is important for synthesizing the many enzymes necessary for metabolism. The estimated protein need is 1.4-1.6 grams of protein per kilogram of body weight. For non-vegetarians, chicken or turkey without the skin are excellent low fat protein sources. For vegetarians, tofu, seitan (wheat gluten), and mixtures of beans and rice are good protein choices. Protein powders are not necessary, even for male dancers, if they are following the recommendations above. If a protein supplement is warranted, the best choice is milk powder. The high tech and expensive protein supplements on the market are not any better than simple dry milk.
Micronutrients
Vitamins and minerals comprise the micronutrients in the diet. Water soluble vitamins are the B vitamins and vitamin C. Vitamins A, D, E, and K are fat soluble. The B vitamins play important roles in energy production (especially thiamin, riboflavin, niacin and vitamin B6) and in red blood cell formation (folic acid and vitamin B12). Deficiency of these vitamins can impair performance. Vitamins A (beta carotene), C, and E function as antioxidants that are necessary for the repair of over-stressed muscles and are needed to help muscles recover from strenuous classes and rehearsals. Vitamin D is important in bone formation.
Minerals are classified into macrominerals that are needed in levels of over 100 mg/day and microminerals (trace minerals) that are needed in levels of under 100 mg/day. Macrominerals are calcium, phosphorus, and magnesium, but only calcium will be discussed because of its importance for dancers. There are 9 trace minerals but only iron and zinc will be discussed because of the possible deficiency of these minerals in dancers.
Calcium is important in bone formation. During the first 2-3 decades of life, bone mass is developed and thereafter, bone formation ceases. It is essential to ingest adequate calcium during the bone growth years. Low bone mass and low calcium intake are also associated with increased risk of stress fractures. The richest source of calcium is dairy products.
Iron is a trace mineral needed to carry oxygen in the blood because it forms part of the hemoglobin molecule. Oxygen is used for the production of energy in muscle cells. Dietary iron is of two types, the heme, found in meat, and non-heme, less absorbable type found in plants. Dancers should include some lean red meat in their diet to obtain adequate iron. However, if dancers are vegetarians, then they should be careful to ingest foods rich in iron, like whole grains. Because vitamin C increases the absorption of non-heme iron, ingesting a source of vitamin C along with food will maximize absorption of non-heme iron. Red meat is also a good source of zinc which is a component of several enzymes important in energy production and plays a role in red blood cell production.
Dancers should be cautious about taking vitamin and mineral supplements because supplements containing only selected micronutrients could do more harm than good. Excessive amounts of one can interfere with the absorption of another, and megadoses of some vitamins and minerals could be toxic. Adjusting the diet so that it is rich in micronutrients is the recommended means of obtaining necessary micronutrients. Furthermore, there are numerous phytochemicals in food that impart important health benefits.
To obtain all important micronutrients, dancers should increase the amount of fresh fruit and vegetables (recommended 5 servings of fruit or vegetables per day), whole grains, dairy products, and lean red meat. Because not all vitamins or minerals occur in all foods, dancers should ingest a wide variety of foods. A calorie restricted or monotonous diet could lead to a deficiency in some of these vitamins and could impair the ability to train strenuously and recover. As an insurance policy, a multivitamin/mineral supplement containing equal to or less than the recommended level of each micronutrient will provide a balance that is not harmful. Read the label carefully before purchasing a vitamin/mineral supplement.
There are many dietary supplements on the market designed to enhance performance or decrease body weight. Dancers should be warned that these supplements are ineffective or even dangerous. Dietary supplements can be marketed without adequate proof that they are effective or safe.
Fluid
Exercise increases heat production by muscles. Cooling the body depends on evaporation of sweat from the skin. Sweat losses during a hard class or long rehearsal can be substantial-up to 2 liters/hour. Fluid loss results in dehydration that can impair performance and mental functioning, such as the ability to quickly pick up complicated choreographic combinations and execute them effectively.
A cup (8 ounces or 250 ml) of fluid every 15 minutes is recommended. Whenever there is a break in class or rehearsal, the dancer should have ready access to fluid, and they should be encouraged to drink because the thirst mechanism does not keep up with the body's need for fluid. A water bottle or sport drink should be part of a dancer's "gear," and, if possible, the dancer should be able to bring the bottle into the studio for frequent drinks. Following class and rehearsal, dancers should continue to increase fluid consumption for the next few hours. Avoid carbonated drinks and large quantities of fruit juice.
A simple way to monitor hydration is to check urine color: clear to light yellow is hydrated; yellow to dark yellow means dehydrated. One caveat, vitamin B supplements will result in yellow urine and make this dehydration "test" inaccurate.All dancers need to ingest sufficient energy to meet the rigors of hard training. Consuming the right amounts and types of food and fluid will provide the body with "high performance fuel" necessary to achieve optimal training benefits and peak performance.
 
Written by Priscilla Clarkson, PhD, under the auspices of the Education Committee of IADMS. With special thanks to Elizabeth Snell, BSc, RD.
This paper may be reproduced in its entirety for educational purposes, provided acknowledgement is given to the "International Association for Dance Medicine and Science."
Copyright © 2003-2005 International Association for Dance Medicine and Science (IADMS)

Monday, November 7, 2011

MADT Meeting and Student Convention 2011

This past Saturday the MADT hosted their semi-annual meeting and student convention at Chaska High School.  The convention was an exciting day for students to get a chance to meet other dancers from across MN and take some focused classes to improve their skills. Master class instructor Brandon Bryant (So You Think You Can Dance) was a huge hit, also doing a cameo as the elite jazz instructor.  Check out the pictures of the day below!

The coaches meeting passed 5 proposals which will now be brought forward to the appropriate MSHSL channels for passage.  They were on the following topics:  Judges recap sheets (2 items), scheduling of judges for section meets, scoresheet organization, and how section meets will be organized in a style known as "section finals".  Please see MADT's website or contact the board for further information on proposals.  (This information was edited on 11/8 by request of the MADT board)


Overall it was a great day for MN dance teams - first competitions are in 2 weeks!  

Technique Class - working on a leg hold turn:
 More main gym:
 Cleaning dances class with Megan Hutton:
 Learning in the sun!
 Working those hip flexors:
 Strike a pose in the elite jazz:

Friday, November 4, 2011

Friday News and Updates

We have a busy weekend coming up in the world of dance team - be sure to attend these events!

Saturday: MADT coaches meeting will be held 9-12 at Chaska High School for members.  You can still join MADT as a coach, associate coach, or former coach.  Membership is $53 and you can still sign up until November 20th - fill out the registration form on the MADT website or drop in at the start of the meeting to sign up.  There are also numerous section meetings going on in the afternoon for coaches to plan for end of season events.  Professional development with Dr. Moser will also be going on in the afternoon. 

Saturday: MADT Student Convention - also at Chaska High School.  Registration is closed, but here is the schedule.  Should be an exciting day - we'll have pictures up from the event soon. 

Coming up:  Don't forget to register for invitationals ASAP, especially for December.  Many event are still looking for more teams.  The deadline for the first invites of the year on the 19th are this Saturday!  Rules meetings online for MSHSL must be completed by Tuesday, Nov. 8th 

Thursday, November 3, 2011

Dancer's Health and Wellness Thursdays - Sleep

This week we're looking at sleep and the effects of a new or intense training schedule on your ability to get some rest and SLEEP!  Great food for thought on your training schedule this year.  This article is from Dance Magazine:

 

Sleep at Last!

By Nancy Alfaro

You’ve kicked the blankets to the floor, turned the pillow over and upside down (10 times), lowered the shade, raised it, and turned out the light—again! You’ve danced Swan Lake and gone over your new choreography, all inside your tired brain. You’ve even envisioned your thunderous curtain call, complete with a deep and humble bow. In the words of a popular ’60s tune, you’ve been tossin’ and turnin’ all night. In plain English, you CAN’T SLEEP!

Lack of sleep is a major discomfort that affects people from all walks of life. But for the professional dancer, sleep loss can have more profound repercussions than napping at your desk during the late-afternoon slide into the “valley of fatigue.”

Marijeanne Liederbach, Director of Research and Education for the Harkness Center for Dance Injuries at the Hospital for Joint Diseases in New York, says many dancers don’t take time off because they are afraid of losing ground technically. “Sleep loss is a big part of what’s called overtraining syndrome,” she says. Dancers with the syndrome experience changes in sleep behavior and appetite, and may suffer mood disturbances, diminished energy, and lower immunity. It occurs when training becomes monotonous and training-to-rest ratios fall out of balance, not uncommon with the physical  overload of class and rehearsal. “To help avoid burnout,” says Liederbach, “we encourage teachers to vary the way they approach classes and rehearsals.” And dancers need to take appropriate rest cycles. “They have to understand,” says Leiderbach, “that they are helping their overall performance by taking a day (or two) off from training.”

How often should a dancer alternate rest with training? “It varies individually,” says Leiderbach. “You may be in a butoh piece or a highly physical role, but no matter what you’re dancing, you need downtime and at least one full day of rest per week to let the tissues recover and de-stress.”
Rachel McKeever, a self-proclaimed night owl and dancer with American Repertory Ballet in New Jersey, suffered severe insomnia between graduating from her performing arts high school and joining ARB. She says it helped her to develop a nightly ritual. “Teach yourself that routine, and your body will know it’s time to sleep. It has to include something relaxing, so nix the mile run. I like to take a hot shower and read a magazine or book that I don’t have to concentrate on, so I can easily slip into some zzzs.”

New York dancer/choreographer and former insomniac Tamar Rogoff attended a sleep clinic for a year. “I look at not being able to sleep as a balance problem. If you rehearse late, learn a new part, and are over-stimulated, it’s hard to sleep. You are the only one who can balance these things.” Rogoff choreographed several dances with sleep as a theme. “I tried to process the issue through my work,” she says. “Doing the work put certain issues to rest, and then I could sleep better.”

At the clinic, Rogoff got tips in “sleep hygiene” that helped her establish the balance she was seeking. She was told to assign a time to worry, and not to do it near bedtime. “If you actually put words to your worries with pencil and paper, it minimizes them. When the lights are on, it turns monsters into elves.” She was also told not to have work-related things in her bedroom, and to establish a pre-bedtime habit, like taking a bath, reading, or listening to stories on tape.
Practically every sleep expert on the planet will tell you that alcohol and caffeine—found in coffee, soda, and chocolate—are musts-to-avoid at least five hours before sleep. These substances raise your alertness level, and increase your heart and breathing rates, making sleeplessness more likely. Rogoff touts the benefits of calcium, which she takes before bed along with magnesium. “It’s like a glass of warm milk,” she says. She also drinks a sleep tea with valerian.

Gigi Berardi, a dance medicine specialist and Dance Magazine contributing editor, says the stress of performance anxiety, dancing close to bedtime, and eating late-night post-performance meals are all stimulants that can keep you up. In addition to “ritualizing sleep,” Berardi recommends a comfortable mattress. She claims that a darkened and noiseless room can help even the most energized dancer catch some shut-eye. “Don’t start anything stressful before going to bed,” says Berardi. “And if you’re having a hard time getting to sleep, get out of bed and quietly read or sew ribbons on your pointe shoes.”

Rogoff agrees that “lying and trying” just doesn’t work. “If I wake in the night I take more calcium and read. Try not to lie in bed with your mind racing. Get up and get your costume ready, and when you feel sleepy, climb back into bed and try again.”

McKeever found that a support system is helpful too. “Using your teacher, director, or friends as an outlet can relieve tension and keeps me from internalizing things,” she says. She sometimes thinks she waited too long to discuss her problem. When she got to ARB she finally talked to a nutritionist, who diagnosed her insomnia and suggested Ambien to retrain her body for sleeping. “I was concerned about taking a pill, but he assured me they weren’t addictive. And after the three weeks, I was fine.”

McKeever is addicted to Starbucks coffee, but in the morning only. “I watch my caffeine intake. I try not to have coffee after 5 p.m., because during performances it’s a little bit harder to unwind at night. If there’s a new rep, I’ll sometimes go over the choreography in my head so I don’t mess up. I’m also thinking, how can I make that role work for me? I can’t wait to get started and I want to keep working. And that’s when having a sleep routine comes in handy.”

When McKeever had insomnia, she was getting only about 10 hours of sleep per week. When asked how her dancing was affected, she says, “It made it harder to retain choreography, and a lot harder to focus. I started to hallucinate. If I was at the barre doing a combination, I’d feel like the teacher was behind me and then I’d realize he was on the other side of the room. An overall state of paranoia took over. Even though I could function, nothing felt right—not to mention the horrible, unattractive bags I had under my eyes.”

Turning the sleep monster into a dreamy elf entails making some changes and mustering a dash of discipline to enforce them. If you create your own bedtime ritual, watch your caffeine and alcohol intake, talk to friends, and take a day off here and there, keeping your eyes open long enough to finish this article may become harder than you’d think.

Nancy Alfaro, a former dancer with Streb and Jane Comfort, lives and writes about dance in New York City.

Wednesday, November 2, 2011

Team Feature: Fridley Tiger Dance Team

With the season well underway at this point MNHS Dance Team Online has been making rounds to visit teams in progress and check in on what's going on around the state at this time of year.  Everywhere I look teams are scrambling to learn new choreography, order and size gear, fit costumes, and acquaint new members with the heightened intensity of winter dance team.  Today we're dropping in on Fridley (AA) to see what they are up to this year....

Coach Erin:  So, tell me about your invitational this year, I seem to recall Fridley having a long history of hosting.  
Fridley Coaches: This year's theme is "Dream Believe Dance" and we're looking like we'll have more teams than ever including some AAA teams which we've had to cancel in the past, but not this year!  

Erin: Is this a good fundraiser for you then?  Does your school allow you to keep the profits?
Fridley:  Yup, we pay for just about everything having an invitational.   Costumes, coaches salaries, music editing, state and sections hotels, things like that.

Erin:  What are you looking forward to the most this year?  Anything new and improved about the Fridley team?
Fridley:  We're looking forward to competitions coming up, we'll be at Burnsville, Apple Valley, Fridley (of course), Waconia, and Moundsview for invitationals along with North Suburban Conference meets.  The team has improved tremendously in the level of skill coming in the door as well as in general confidence.  Last year state was a "maybe someday" but now its more like they want it and know it really can be real.  

Erin: That must be a nice change coming from years of not making state.  Is that a goal again this year?  With the departure of Rogers for AAA there is some breathing room in your section.
Fridley:  This year we'd like to qualify in both divisions for state, and aim high for placements there and in the difficult North Suburban conference.

Erin:  So Fridley is known as a town to be "Friendly Fridley"  is that true for your team?  I see you guys have lots of teams you're friends with at competition - how about at home?
Fridley:  We're proud of the fact that we don't have grade cliques and in-fighting with our team.  We have 5 seniors and several captains at every level that help keep the group cohesive.  We also always have 7-12 grades on the team and never cut anyone from being at least on the JV.  That brings a strong unified group every year.
It was awesome to catch up with this amazing up and coming team who should be full of energy and surprises for this year - check out some pictures of their practice and from last year's competitions.  

Want to be a featured team?  Let me know!  mnhsdanceteam@gmail.com

State 2011 Kick

 Jazz 2011 at Waconia Invitational
 Practicing Jazz 2012
 Marking Kickline....good timing!
 Kickline ending :)
 Jazz Pitch Kick.  You can't see her, but there is a girl practicing with one arm in a splint (with perfect turns still!)  Way to set an example!
Good Luck to Fridley!  See you at Burnsville Invitational!