1st Weekend of Dance Season Keeps Dancers and Coaches Busy

Here we are in week 2 of the season and we just wrapped up a very busy first week all across the state.  Teams are being picked, dances being learned, new team gear is being ordered and we're really feeling like its time for winter dance team to get underway.  This past weekend really got us started off in style as the MADT fall convention and meeting as well as the Miss Dance Team Minnesota competition that all happened at Eastview High School in Apple Valley.  Once we get some photos and result from Miss DT we'll be sure to post them, but for now, here's what MADT had to say about their student convention:

Over the weekend, the Minnesota Association of Dance Teams hosted the annual Fall Convention at Eastview High School. This year's event featured a leadership speaker, Craig Hillier, and 14 different sessions of dance classes designed to help the nearly 200 student athletes advance and hone their skills for the upcoming season.

First year coaches were welcomed for a special conference with veteran coaches, a great opportunity to get to know someone they might need advise, help or have questions during the season.

The Fall General Membership meeting was attended by more than 100 coaches representing 50 different schools throughout the state. After lunch, MADT hosted a new score sheet training session for coaches that included officials from DX and JAM, the two officials associations in MN. The session offered coaches an opportunity to talk directly with officials about all aspects of the score sheet for the kick and jazz divisions. Participants were tasked to find what teams are doing right and how teams can utilize the score sheet to its fullest potential for more successful outcomes. The event was a fun, informative event for officials, coaches and dancers, too.

 Keep on Dancin!  Competitions will be up and running soon - if you have schedules or results to share, send them in to mnhsdanceteam@gmail.com  We are always looking for order of performances, start times, ect.  So if you have information about upcoming competitions - send it in so it can be posted for attendees! 

Winter Season Is Here! Fuel Those Bodies!

It’s back to dance day! Winter season is here! I can’t believe the wait is over, I feel like the ink is still drying on the record books from state, and yet here we are again. Today is all about starting off on the right foot and so we’re talking about fueling those bodies and minds that will be learning new dances starting today. I used to ignore was what exactly was going into my girls before practice, but now I’ve slowly added more and more importance on fueling your workouts and long days as it can mean the difference between healthy, happy girls and sick, injured, tired, crabby ones. (eww!) Here are some suggestions for awesome afterschool snacks:


Note: I am not a medical professional and you should always discuss major changes or issues with a qualified professional. This is not to be taken in place of a doctors advice.

The first thing to know about eating better this year is that planning is essential. If you just look around the vending machine or convenient snack packs you are missing out on vital nutrients and adding lots of salt, preservatives, and empty calories. Don’t be afraid to be using gladware, ice packs, and utensils. After all, if your snacks don’t go bad – is it really food or just a bunch of chemicals? Dancers need a blend of carbs or natural sugars, and protein pre-workout, and then protein afterward and possibly more carbs if metabolism is up and energy is low. (Always see a professional dietician if you have questions about your needs) Aim to have 30 minutes to digest if possible before dancing, or if not, keep the volume in the stomach low and the nutrient punch high to avoid those side aches.

Fruit:
• No sugar added fruit cups (instant grab and go)

• Sliced melon, grapes or bananas that are frozen the night before – thaws all day and is cold and juicy by snack time!

• Sliced apples (add peanut butter single cups or hummus for dipping, skip sugary fruit dip)

• Raisins or dried fruit (but watch the serving size on this - you don’t get much for the calories, but its instant natural sugar)

Veggies:
• Celery (raisins, peanut butter are great with this!)

• Mixed veggies with light ranch single serve cups (crunchy and portable)

Dairy:
• Greek yogurt is rich and creamy. Comes in great flavors and is high protein, perfect for muscle building. Add some muesli or dry cereal (watch out for high sugar/fat granolas)

• ½ C. 1% Cottage cheese and peaches (peaches from a snack cup are a perfect portion)

• String cheese

Protein:
• Peanut butter on anything. PB/banana sandwiches are a great snack. Keep portions to 2Tbsp

• Protein powder shakes (put some in a blender bottle and just add water for instant muscle build for 100 calories)

• Jerky (turkey is best, beef is good too) 1oz portions in snack bag.

• (Fat Free)Tuna Salad Kits. LOVE these. Crackers, tuna with veggies and fat free mayo, includes utensils. 150 calories. Fish is excellent for you and this is a great way to get a small portion that tastes great and no need to refrigerate. I like the fat free kind from BumbleBee. (I only find these at Target though)

• Mixed nuts. Try unsalted mixed pistachios, walnuts, cashews, almond mix from Target in a big screw top jar. Keeps that sodium down and is a great price when bought in big containers.


• Protein bars. READ THE LABEL! Not all are created equal. I like low sugar <5g>
and high protein 18-25g. My favorite is the peanut butter flavor “Pure Protein” bars. Also happens to be cheap compared to a Cliff bar. (Target, Walmart)

Carbs:

• Wheat/whole grain Pita pockets. Love these for one handed sandwiches and for keeping salads tucked in there and not make a mess. Also a slower burn than straight white bread

• Hummus. Carbs from beans are long lasting and don’t spike your blood sugar, plus comes in great flavors and travel packs. Can’t beat that. Goes in and on everything.

• Air popped popcorn – mix with craisins or chocolate chips to spice it up without adding butter or chemicals

• Homemade granola bars – see recipe here! These are amazing!

Erin’s tips and tricks:

• Freeze waters, fruits, or anything you can to keep it cold all day and ready to go by the time school is out.

• I drive to Ikea in Bloomington just to get my favorite muesli mix for yogurt. Its worth it. The orange bag only says “Good For You” and has an amazing blend of cornflake-like chips and hearty oats. You won’t miss sugary granola.

• Pre weigh and package snacks to have in a grab and go bin in the pantry. I package out jerky, nuts, protein bars, ect as soon as I bring them home from the store. Makes it easy to make a good choice and not spend money on lots of packaging. I use a food scale for most items because I track calories, not a major concern for young dancers, but a good habit to learn. Knowing what you're putting in (which for dancers may not be enough) can help establish a healthy life-long eating plan for the future when your lifestyle might change.

• Everyone will need protein. And that doesn’t mean only meat, so no excuses. Your muscles need fuel to stay long, lean, strong, and build power and burn excess body fat turning you into a serious dancing machine with power loaded jumps and kicks. Protein powder is not a body builder’s tool anymore, and doesn’t “bulk you up” – don’t be afraid to try some.

• Listen to your body. Exercise suppresses hunger until afterward, so if you’re feeling hungry during practice, you probably didn’t eat enough before and are unable to sustain for hours of drilling. Be sure to up your food at both lunch and snack to make sure you get to the end. Hunger can also mean thirsty, so check that you’re taking in enough water all day, as well as during practice.

Interview: A Dancer's Mental Health

This time of year can be the most exciting and full of promise, and then on the flip side it is full of anxiety and often disappointment for dancers looking to make that varsity routine.  Maybe you won’t make that team, or last year’s experience was one you’d rather forget.  There are things you can do to prepare mentally for the tough issues you may face at the start of winter season.  

Today we’re talking with Danya Espinosa, Mental Heath Practitioner specializing in childhood mental health.  She’s based out of Winona Minnesota (and a former high school classmate of mine).  You can learn more about her at www.danyaespinosa.com

Erin:  So Danya, the audition time of year for dancers can be full of anxiety and worry about performing at the highest level and impressing their coaches.  Any advice for girls and parents going through this process for the first time?  What can be done to mentally prepare and not get in your own way?

Danya:   As a student, be confident in your skills and ability to perform. If this is something you love, your enthusiasm will be portrayed in your dance. As a parent, it is important to confirm feelings of fear and anxiety for the child. Telling someone not to worry only makes that person feel as if they shouldn’t worry. When that person worries anyway, how much help is that comment to begin with? Those feelings are there. Address them.  In regard to preparing mentally, it is important to take care of your body. Obviously practice is important, but getting enough sleep, eating nutritionally balanced meals, and participating in activities that bring pleasure and relaxation are just as significant. When stress becomes overwhelming, it is time to take a break. 

Erin:  Every team with a division between JV and Varsity seems to have girls who are disappointed with what team they were placed on.  Anything parents can be doing at home to support their girls? 

Danya:   I think it’s important to remember why you are dancing in the first place. Yes, there is a lot of competition, but each person is important to the team. The best thing a parent can do is to listen to their child’s concerns. Telling a child it doesn’t matter what team she made disregards her feelings – because it matters to her. Telling her to try harder only tells her that she must not have tried hard enough the first time. Promising that she will make the team the next year doesn’t help either because we can’t make that promise. We have to ask ourselves, “What did other girls do to make the team I wanted to be on, and how do I learn those skills?” It may not guarantee a spot the next year, but at least her dancing skills have improved and she feels more successful. 

 Erin:  What about quitting teams and resulting bitterness over a bad audition?  Is there a benefit to sticking it out or when is it best to leave things behind?

Danya:   Quitting activities and starting new ones are a part of life; however, if there are mixed feelings about quitting that involved feelings of bitterness, these feelings need to be addressed. A bad audition doesn’t mean the chance of success is over. When it comes to sticking it out vs. leaving things behind, it is really up to the individual. Rash decisions shouldn’t be made in the heat of the moment and often it is important to see things through to the end. But most importantly, are YOU happy doing what you are doing? When the answer is no, it may be time to find something else that does make you happy. It is also important to note that if dancing was once a much enjoyed activity that isn’t enjoyed anymore for unexplainable reasons, it may be time to see a mental health professional to discuss potential depression. 

Erin:   Some teams/dancers had a rough season last year with various bumps in the road.  Any advice about moving on and making this year happy and healthy?  What if there are unresolved issues?  Should old events be brought back up?

Danya:   I think looking at the new year as a fresh start can start one out on the right foot. If there is a way to learn from past mistakes, then it may be beneficial to discuss old events, but if it is to muster negativity, it may not be worth time and energy. Know that you define your future by what you do right now.

Special thanks to Danya for giving us some perspective on the upcoming team tryout periods and starting fresh this year.  Good luck and keep a positive attitude, season starts next week!

New Parents 101: Sage Advice From Parents

When I coached at Cannon Falls I had the privilege to work with a family who had 4 daughters who all danced for the team at some point.  I couldn’t think of a better person to talk to for some advice for new parents than their mom, Beth Jensen.  

Erin:  Tell me (because I really can't keep it straight) how many girls danced for Cannon Falls? How many years/state medals/competitions do you think you've racked up after all that? 

Beth Jensen:  Well, that would be 4 girls. Starting in the 01-02 school year, up until last year. Anna danced 4 years, Beka 4 years, Sarah 6 years and Maria 3 years. State medals: 1 -3rd place (Jazz), 4 -2nd place (kick) and 7 first place (kick). We sat on bleachers for 11 seasons. That probably makes over 80 competitions.  

Erin:  Holy Cow!  That’s an impressive set of stats.  Do you have any tricks for getting through a long day of invitational?  Things to make it smoother/easier/better?  

Beth: Meet days are long and start early.  It’s probably not a lot different from other sports in that you want to charge your cameras and pack your bags the night before! Encourage your dancer to keep her meet bag packed with the things she needs for every competitions, so there isn't much to do Friday night - of course it’s important for them to get to bed at a decent time. Allow plenty of time to get there - so you have time to find the right side of the gym to sit on and get settled before they close the doors. Also, bring ibuprofen!  We liked bringing our own food to keep meals healthier and cheaper.  The first fan shirt I bought was a sweatshirt - way too hot for those packed gyms!   

Erin: Any advice for making family time at home better during dance season?  (work/life balance issues)  

Beth: We struggled at first with their 5-8pm practice time as it was over dinner hour. But decided to just make our dinner hour after practice so we could all sit down together. Worked for us.  Dinner conversation? Yeah, you guessed it.  Christmas season is always a challenge because the weekends leading up to it are busy with meets. Shop early for gifts if you can. And if your team does sister gifts and/or cards, encourage your dancer to get them all ready in November, before the competitions begin. Saves you from the Friday night "Mom! I need a sister gift!" panic. 

 

Erin:  What kind of special challenges come up when you have sisters on the team?  

Beth: In our experience, it was always a plus. (well, unless you count expenses) They supported and encouraged each other. The older ones taught the younger ones difficult moves, and how to keep organized, did their hair and drove them to practice. They watched many hours of state tapes together, learning from the best teams. We even had a situation where older sisters were coaching a younger one - went just fine.

Erin: Anything else you think we should know about?   

Beth: Be involved, if you can, in the parents' association - or start one if your team doesn't have one.  It makes it more fun, helps the team and you can make new friends. There are lots of levels at which parents can participate - you don't have to do everything, just pick one or two (or three or four for those over-achievers). Dad's can participate too! Bob used to graph out formations and transitions with the girls and was on the parents' association board at one time.  Learn about the how the judging is done. Get one of the judging sheets that explains each of the categories, and ask a coach, experienced dancer or parent to explain it. Watching the meets is lots more fun if you understand what to watch for. 

Sarah Jensen:  Dancers - get a copy of your music on your iPod or a CD and keep it handy in the house, so you can practice whenever you have a few minutes, it’s a great break from studying!  One of the best things we happened to have at our house was a picture window across from the kitchen that they could use as a mirror at night. An inexpensive mirror can be a huge help for practicing good form and arm angles.  Most of all keep it fun - dance is meant to be a joyful, fun activity! Make the most of it!

Upcoming Dates and Deadlines

Corrected 10/10 (oops!  get your weekends right Erin...)

So many due dates are coming up!  Just some reminders:

Miss Dance Team Minnesota: Registrations Due Oct 12 (postmarked)

Competition Date: Sunday October 28th

MADT Early Bird Registration:  Last day to get a discount, October 17th (postmarked)

Membership Meeting: Saturday October 27th

MADT Student and Coaches Leadership Convention: Register by October 14th (postmarked)

Convention Date: Saturday October 27th

DX Judges Association FREE Coaches Training Session: Thursday October 11th (must pre-register)

MSHSL Rules Meetings for Coaches: Online starting Wednesday October 10th

Practice Begins: October 22nd

Miss Dance Team Minnesota Competition to be Held October 28th!

The Miss Dance Team Minnesota competition is set to hold it's 11th solo competition for Minnesota High School Dance Team participants.  I caught up with Jenny Raiche, head coach of Eastview High School's Dance Team and coordinator of the Miss Dance Team Minnesota program. 

Erin: Tell me about the Miss Dance Team Minnesota competition what is it and why do we have one?

Jenny: The Miss Dance Team Minnesota competition started 11 years ago by Tami Krause and myself. This competition provides an opportunity to members of Minnesota Dance Teams to represent their schools as soloists. There is a national Miss Dance (Drill) Team USA competition that has taken place for nearly 50 years. With all the talent we have here in Minnesota, we wanted an opportunity to display that nationally as Minnesota High School Dance Teams can not compete at the national level.

Erin: There are some changes to this year's event, tell me what's new and how will things run this year?

Jenny: In the past the contestants who have competed in the 'Miss' division, which is for all 12th grade participants and 11th graders who serve as captains on their teams, have had to compete a modeling of technical skills and interview category. These categories are offered at the national competition as well. This makes the competition more 'pageant-like'. As MN Dance Team is strictly a dance-only event, I decided to remove these categories from our competition and only train those competing at nationals in these areas. My hope is this will entice more dancers to participate as I know these categories created the most anxiety for contestants.

Erin:  Is there a benefit to registering even if you don't think you're going to win anything? 

Jenny: Absolutely! I have had so many dancers from so many different schools tell me how much the enjoyed the experience of working on a routine throughout the summer/fall, competing as a soloist representing their high school/team, meeting dancers from other teams right at the beginning of the competition season, and a not having restrictions on costuming and different moves. I have also had coaches tell me of dancers who they never thought would want to do a solo have come out of this experience much more confident and stronger dancers as team members. Competition is healthy and makes all of our dancers stronger, but what an amazing confidence booster for any dancer to know they succeeded in getting on stage and performing solo for other dance enthusiasts. While this is a competition, I think it is also an amazing way to display the talent we have here in our state.

Erin:   Where can you sign up?  Any important details we should know?

Jenny: All of the registration forms are available on www.missdanceteammn.com. Registration is open through October 12 so dancers still have to time to decide to compete! If you're not competing, come out and watch all of these great dancers on Sunday, October 28 @ 1pm at Eastview High School. It is a great event and a fun way to kick off the competition season.

Lets get a great turn out at this event this year - or if you're more into watching, be sure to get to Eastview on Sunday October 28th for a great kickoff to our winter season.  Best of luck to all those participating!  See you there!

New Parents 101: What your coaches need from you

We're kicking off our new parent series today talking about what you can do as a new (or returning) dance team parent to make this year the best yet!  This is strictly an opinion piece, a fun chance for me to share how it would be in my perfect world.  Of course, check in with your own coaches to see how they want things done, every team is different. 

Parents come in more shapes and sizes than the girls do, or so it seems, and while you need to be yourself and parent the way you know best – there are some things you can do to make a coach’s job so much easier. You may not see the value immediately in doing all of these things, but keep in mind, you are paying this person to teach your daughter to dance, to build life skills, to make the best competitive group, and the like. Nowhere in there did that list of priorities include bookkeeper, seamstress, secretary, and babysitter. You can help your coaches by making those “anyone can do this” jobs easy so they can focus on the hard parts that require their full attention.

Be organized. Keep your dancer organized.

Not kidding, I have never once had every girl on a team of mine turn in their forms, checks, or permission slips all on time and without issue. Even if you have given your daughter her form or check, keep asking if she’s turned it in, follow up if there is a problem, and certainly don’t be the forgetful one yourself. The additional time tracking down paperwork and money is a huge time waster for coaches. Better yet, get booster parents to handle this end of it and take it off coaches all together.

Respond to your emails. Even to say no.

Coaches have to send lots of email nowadays to get teams to sign up for events, get volunteers, or ask questions to the entire team. This is especially true for off season time. Always check your team emails and be sure to get back to the sender, even if you are saying no to a project. No response at all just means someone has to call you and find out if you’re getting the email.

Money shouldn’t be a surprise.

Dance team is expensive. There are participation fees and more gear to buy than most sports. Every year there are parents who are surprised by costs or when they might be due. If money might be an issue – be proactive. Save in earlier budgets, or have discussions about what extras you will or will not be buying this year in advance. Don’t wait for the checkbooks to be out to decide you can’t buy a new warmup this year. Hopefully your coaches let you know costs in advance, but don’t be afraid to ask if you don’t know! Don’t forget about assistance programs too. Many schools reduce fees for those eligible. If you are fortunate enough to be allowed a payment plan, don’t take it lightly; be sure to pay on time.

If you want to help – then follow through and follow your coaches lead

Helpers and booster clubs are a great thing, except when they aren’t. My personal style is to assign over projects in their entirety – and let you run. I don’t really care if we use paper or plastic at the pot luck. The group running it can decide and not check with me. Certainly, don’t stop me in the hallway at state to ask what I’d prefer for banquet napkins. I’m busy. But other coaches may want a full status report on those items. Find out how your coach wants things to run – and then always stick to that. Going around your coach isn’t helpful, but if you don’t make any moves on your own it’s not much better than just doing it ourselves. If you say you’re going to help get the costumes cleaned by a certain date – then you really need to make sure that happens on time, and as you said it would.

Communicate issues before they’re issues

I can’t tell you the number of times a parent has left me in the dark about health, school, or wellness issues. Don’t assume your daughter told me she has a major physical issue, even on her health form. Follow up on those things. Just because it’s normal to you, doesn’t mean coaches know what to do with it or how to address it. If you’re unsure there might be a grades, eating, health, or other issue, just come forward about it rather than wait. I love being informed about a "non-issue" so I can keep an eye out too. Coaches and parents should be a team on these important issues.

Have perspective

We coaches can’t please everyone. Keep in mind what our job really is at that moment, how much we are compensated for this enormous responsibility (less than minimum wage), and the fact that we have our own jobs and families too that need to be respected. Dance team is very important, but it can’t be the most important thing in a healthy life. Coaches make decisions that are in the best interest of the team, not just your dancer. If you feel the coach is making decisions that are consistently not in the best interest of the whole team, then follow the proper channels with your school to discuss it and be respectful of how impossible this job really is some days. Speaking respectfully from the heart with a touch of logic and forethought thrown in there will get you far. Yelling, anger, lashing out, passive/aggressive maneuvers and talking about someone else’s kid will not.

Parents are a huge asset to the success of a team – make sure you are promoting a positive and encouraging environment for your coaches – they are a valuable resource you cannot do without!