[savithas]

Hi Ushma. Speed is a critical function of a subset of muscles you have (endurance being the other subset). These muscle fibers need to be challenged in order to make you really fast. If you are training regimen is the same, you will not be able to progress towards your desired goal – which is one of the issues with randomn schedules of dance practice sessions, not based in goal setting. You will also more importantly need to train the energy system that responds the fastest to speed bursts (there are three different energy systems in your body!). This will ensure that you can increase the ability of your body to cope with increased oxygen demands, more blood supply, more turnover of energy compounds and so on… in a very short time. Also, you need to understand how to position those speed units in a choreography so your body can actually deliver them (build recovery etc). There are limits to human performance that come into play. Your question is making me think! Perhaps a video series on this concept may be useful… thank you for this inspiration.

[savithas]

Dear Shubhra,

Coming up with a story may or may not be a dancer’s forte. I have a fabulous writer who writes for me – that is not to say his works are pre-meditated on becoming dance pieces as he writes them. He writes whatever story he wishes to and if it is possible for me to adapt it into a dance project, I take it on.

So, you need to read a lot or be associated with a writer in some way, that is if you are unable to pen your own stories. Adapting a story that you resonated with is a great way to start. If you can hold pen to paper reasonably well, Srikanth says – write what interests you – without strings attached. Writing evolves much like dancing. Like everything in dance, it takes a lot of failed attempts to produce something that has merit. Keep writing as much as you can! It will help you – even if it is a journal to log your thoughts.

– Savitha

[savithas]

Dear Sneha,

Ah I wish I had that magic wand! Unfortunately it is impossible for me to predict a trajectory of time to attain those milestones. Each person shapes it by their effort and training and it is a moving target – I am constantly working on achieving some similar milestone all the time.

Having said that, the following is what I earnestly believe – everyone can attain perfect form (unless there is a genetic challenge). I don’t believe in body stereotype excuses – the ‘I am too tall, short, flat footed, this, that, whatever’. Anyone that applies themselves with discipline and follows balanced wholistic training can attain perfection.

What is perfect form? – form defined by parameters of aesthetics/visual beauty. I won’t get into that aspect here – we can discuss that separately. However, I want dancers to reflect on this – how are you delivering that aesthetic perfect geometry? Are you using the right activations in your muscles, are your joints supported, are you setting yourself up for injuries unknowingly, while from the stage view you look good! That method you use has to be as perfect as that thillana you just performed. Otherwise all that seemingly perfect geometry might end up crippling you eventually. Knee pain, back pain, ankle issues, the list can be long – all because the focus was only on the end result and not the method or process.

Getting back to your question of how long for two huge milestones – aramandi and anga-sudda…. anybody’s guess. For now, focus on achieving perfection in the methods you use for delivering angasuddha and aramandi. And before you know it, those picture perfect poses will happen! Most importantly you will stay healthy for life!!

-Savitha

[savithas]

Hi Ishika,

Good question. While the best training window is between 12-18 years of age, it is never late to begin a strength program. Starting at 30 years of age, one loses 3-5% of their muscle mass per decade. Years of dancing at a younger age may predispose you to over-use injuries at a later age. By starting to work on your strength now, you are buying time not only to continue dancing for a long time, but to safe-guard even from natural age-related changes and changes accrued from repetitive strain while dancing.

Yes, there are adaptations for dance while you train such as regulating your nutrition and scheduling practices so you are giving adequate recovery time. However, the more critical aspect is following a strength program that supports dancing and doesn’t cause further imbalances. I hope to cover this and more in the videos to come. Thank you for the question – it helps me plan what to address in the forthcoming videos to help you better:)

[savithas]

Hi Varsha,

I like to think of kids dancing to have fun and not get in shape. If you want a kid, especially one who is just five years of age to really love dancing and engage with it lifelong, it is best to device ways of making dance fun. Resistance training (body weight, using bands or free weights) has been shown in athletics to really benefit children starting at the ages of 6-8 years. You will however need to exercise caution in the design of the program as their bodies are still developing. And figure out ways of making it engaging and fun!

To get a shining star to rise at that age is far less of a hurdle than keeping that star from sinking when she/he is older. Let them rise slowly but help them as teachers to shine longer and brighter! And yes, definitely include strength and conditioning – in measured doses, close monitoring and with loads of fun!

– Savitha

[savithas]

Hi Krupa,

I would classify goals as short term and long term – with stamina falling into the long term category. Dancers always push the envelope on their performance and as a result the energy deficit – which manifests as lack of stamina, is a constant ‘work in progress’. Routines are the only way to get anywhere with these long term goals, for without that the infinitesimally small progress you make on a daily basis will not have a lasting impact. And knowledge of what to include in those routines is vital – such as a good amount of ‘base training’ (this is coming up soon on the Inner Circle) and endurance-centered workouts that include defined strength and conditioning goals (also in the pipeline for release).

Something that I want to emphasise is this – a routine is not the same thing repeated everyday. It is allocating time and effort for a task that follows a weekly pattern. However there has to be definite progression in the challenge level and a balanced variety in your workouts for comprehensive development. In other words, the same Adavu or item routine is not going to get you to your goals. Your body will adapt to it quickly, and especially if you are dancing taking ‘shortcuts’ (form and technique is sacrificed) because you cannot keep up, then here is your double whammy! You are creating muscle memory patterns that become ingrained not upholding the correct geometry and lines. And you are making no significant gains with stamina! Slow, steady progress is the only way. A good place to begin is at the ‘Stamina 101’ program that I have outlined. You might be eager to start stamina building with dance. That can follow after you have some cardiorespiratory and strength milestones achieved. I would advice you to stay off dancing until then! Or else you run the risk of injuries. Stay tuned for more videos on this topic. Hope this helps you

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