Overtraining

Overtraining or burnout refer to a condition where athletes or dancers note a marked decrease in physical performance for no apparent physical or medical reason, suffer from prolonged fatigue and display behavioral and emotional changes. Symptoms of overtraining will vary from individual to individual, the most common symptoms include:

• Increased perception of effort during exercise
• Excessive sweating
• Frequent upper respiratory tract infections
• Breakdown of technique
• Muscle soreness
• Sleep disturbance
• Lack of concentration
• Loss of appetite
• Mood disturbances
• Signs of depression
• Decreased interest in training and performance
• Decreased self-confidence

Strength training and dance

Okay it's a long one, but it's important so bare with me - strength training is probably one of the most important aspects of preventing dance injury. Dance injuries have two main causes - some are due to flawed technique, some are due to a lack of strength, and some are due to flaws in technique that stem from a lack of strength.

Traditionally dancers, especially females, and especially in ballet, wouldn't consider strength training as a part of their essential dance training or education. Whether that's due to the believe that dance is an art, and therefore not requiring the same physical preparation of other athletic pursuits, or the fear of deviating from the perceived sylph-like ideal, any dancer not participating in some form of strength training is not only going to limit their body's physical capabilities, but more importantly expose themselves to higher risk of injury. Research has proven numerous times that dancers who supplement their dance training with strength training suffer less injuries.

Before we go any further, first let's address the most common fear raised by women (whether dancers or not) who avoid strength training:

You will not bulk up if you lift weights.

Time off?

It's the time of year when everyone gets sick, pretty much without exception. As I type this laryngitis currently has me sounding like a chipmunk with a 20 a day habit. It's also one of the busiest times of year for performers; Christmas shows and New Year Galas mean you're going to have to get off your ass and into the theatre whether you feel like up to it or not.