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

The rules of supplemental training

Supplemental training will make you a better dancer. There's no question about it. Being stronger, faster, more agile, more powerful, more flexible, generally fitter... all of it will improve your dance performance. But it's no good deciding you're going to push yourself and develop outside of the dance studio if you don't do it sensibly. There are some incredibly simple rules you need to follow if you're ever going to make progress in additional areas you're training, otherwise you're just going to waste your time.

Sleep more

Finally one thing that no one in their right mind can complain about with training. You need sleep. Lots of it. For most people 5 hours a night isn't going to be enough, most of us can do pretty well on 7-8 hours a night, some people need 8+. If you wake up feeling crappy every morning, with your muscles feeling weak and you feeling foggy-headed, you either need to tone down the drinking, or you're not getting enough sleep.