How dancers wake up

Dancers' Favorite Warm Up Moves

f you stroll into class moments before the first barre exercise begins, you aren’t doing yourself any favors. Even if you’re as limber as Gumby, you need to warm up. You’ll be less prone to injury, have full range of motion and you’ll be ready to dance freely and fully. And by taking the time to properly prepare, you’re showing your directors, teachers, and choreographers that you care about your body and your career.

Physio-therapists recommend an aerobic start. Sitting on the floor in a big “V” while leaning forward to stretch your inner thighs may feel productive, but you aren’t creating warmth and you aren’t lengthening the muscle. “Warming up is an active, full-body, multi-area process,” says Katy Keller, clinical director of physical therapy at the Juilliard School. “Stretching targets muscles and regions to lengthen muscles that are already warm. If you aren’t warmed up, it isn’t useful.” Light activity like prances, small hops, or brisk walking increases the temperature of your tissues (muscles, ligaments, and tendons) and makes you breathe a little faster. Keep it simple. You don’t need to run a marathon, just do something to increase your pulse and rate of respiration. If your heart and lungs are working a little harder, you’re getting a little warmer.

Now that things are beginning to flow, move on to your joints. “A warm-up will lubricate them,” says Keller. Try bending and straightening your knees and elbows. Do some shoulder rolls and hip, arm, wrist, and ankle circles. You are waking up your mind/body connection and putting in place the patterns and paths your movements will follow for the rest of the day. “Dancers run a risk of falling into certain patterns that might neglect certain regions of the body,” says Keller. So try to cover all of the different planes of motion—up and down (vertical), side to side (lateral), and front and back (sagital).

Since your body is completely different than anyone else’s, what’s great for your best friend may not work for you. “It’s so individual,” says Keller. “There isn’t one perfect warm-up. ” Steal from technique classes, physical therapists, experienced teachers, or colleagues.
Dance Magazine interviewed 10 professional dancers on their favorite warm-up routines. Maybe you’ll recognize some things that you do, maybe you’ll see something new that you want to try. And get to the the studio a little early tomorrow!

Roxane D’Orleans

Artistic Associate, Limón Dance Company

I try to move throughout the day in the healthiest way possible with the least amount of tension. Tight muscles get in the way so I work on doing less and releasing. What I really like to do is to have vibration or movement that oscillates. If I have my arm down, I’ll shake it or just move my little finger towards my thumb, in and out. It gets my blood going. Undulation makes me feel relaxed and ready. It unlocks my body. It’s movement that creates energy and heat, which is good. I love to shake out tension!

Sonia Rodriguez

Principal Dancer, National Ballet of Canada

I like doing Theraband exercises and using the balance board to get my lower legs warmed up. I stand on it and do small rotations with the board making a circle. Without touching the ground, I go all the way around in both directions. It’s an exercise that you can walk in and do without thinking too much about it. So, it’s good for first thing in the morning! It gets all the small tendons, ligaments, and muscles. All the little things you don’t normally use are targeted. Everything gets strengthened and awakened.  

Kenna Draxton

Dancer, Ballet Arizona

Everyone has something to work on. My weakest point is my turnout. I need to make sure my hips are warm and stretched out because if they aren’t loose, they feel strained. My hips are extremely tight. I find myself in the frog position a lot. I sit with my back against a wall and let my knees fall open to the side. I really notice a difference when I don’t do it. I’m not able to achieve my fullest turnout and extension.  Another thing I do all the time is write the ABCs with my feet. I learned it when I had a minor strain. Nothing warms up my ankles like that one.

Michael Trusnovec

Dancer, Paul Taylor Dance Company

I have shoulder problems so I do a lot of stabilization exercises before class. The most important one for me every day is the plank, where I’m in a push-up position and I hold it. I do it with extended arms, sometimes on my forearms, sometimes with twisting, maybe even some small push-ups. If I do that then I know that I’m set up so when we start moving I don’t have to think about it much. I’m ready for the day.

Elizabeth Koeppen-McDole

Associate Artistic Director, Rehearsal Director, Dancer, The Parsons Dance Company

David Parsons’ movement is extremely airborn. We have to get ready to play basketball—it’s really that athletic. There’s so much air time and jumping. I need to focus on warming up the jumping part, including my back, core, and everything that entails. I do about a hundred sit-ups. That gets my blood flowing so I don’t feel lethargic. For me the warmer I get, the better.

Jon Lehrer

Associate Director, Dancer, Giordano Jazz Dance Chicago

I am a huge advocate of the push-up. I tell people that if they are only able to do one thing for the rest of their life, do a push-up. It gives you full body strength because if it’s done correctly, you are engaging pretty much every muscle in your body. It keeps your spine long and it gets very aerobic. I finish up in the plank position and hold it for 30 to 45 seconds to emphasize correct form. It’s killer.

Riolama Lorenzo

Principal, Pennsylvania Ballet

Warming up my feet is the most important thing for me to do every day. I always do Theraband exercises before class. I put the Theraband longways on my entire foot (not just the ball and toes) and flex and point 30 to 40 times. I also do inversion and eversion where I’ll sickle and wing my foot using the band for resistance. If there is a particular part of my body or a particular muscle that is sore, that’s what I will focus on first. But still, I’ll always do my Theraband exercises no matter what—every day.

Lawrence Rabson

Swing/Eddie and Tony (Understudy), Movin’ Out (Broadway Cast)

There have been times that I had to jump into the show with just 10 minutes left. One thing unique to the show is that we have to give our calves special attention. They get really tired. We’re dancing in contemporary running shoes so we can’t articulate our feet as if they were ballet shoes, and we can’t point our feet when we jump. I use a Feldenkrais foam roller to massage my entire leg. If I stretch my legs before I do a fast barre, it’s always gentle and very slow. 

Lorna Feijóo

Principal, Boston Ballet

Pilates is great—it uses your entire body and it works everything. I have a little problem in my back, and I have to give it more attention. But for me it’s important to do Pilates not only when I have a problem but all the time. Because if I focus on warming up one thing and not the other, before I know it the other thing is giving me a problem. All dancers have pains and injuries and how you take care of your body determines how long you will dance. You have to make yourself stronger. Pilates warms you up and strengthens you at the same time.

Renée Robinson

Alvin Ailey American Dance Theater

I believe in cross training and I like to read about what others do. I’ll pick up a magazine about runners or body builders just to find out about how other athletes take care of their bodies. I’ll see if there are some things I might be able to incorporate. It broadens my thoughts so even if I don’t use their techniques, my mind is open. I even hang out in the physical therapy room and I ask tons of questions. It’s important to remember that you are a part of the process. It’s not just people pouring things into you. You have to take things and make them happen!

Khara Hanlon, a former dancer, is a freelance writer based in New York City. 

A Dancer's Routine

A glimpse into typical dance routines, diet plans and tips for dancers crafting a dance routine

From rigorous rehearsals all day long to strict eating times and six-day weeks – dancers have grueling schedules. Many ballet dancers dance all day, see very little sunlight, and dedicate years and decades of their lives to achieving the perfection they need to be part of dance companies.

It is vital for dancers to create a daily routine to get their bodies ready for these long day of rehearsals or performances. A tried and tested routine will prevent or minimize injury, increase energy level and make for a happier body long-term.

What is a typical routine of a dancer?

Different dancers have different routines, and it mostly depends on the type of dance they practice or the juncture their careers are at. However, these practices of a dancer are mainly common:


  1. Body preparation: depending on the type of dance you practice, body preparation techniques vary. Contemporary dancers usually do a hatha yoga routine or a soft technique routine that includes their very personal needs (like physiotherapeutic exercises or so). Ballet dancers will do pilates or other stretching exercises focussing on the body part that they find to be rigid
  2. Technique class: Technique classes are specific to the type of dance. In combination with some choreographic routines for training interpretation and cardio, a dancer will do the series of specific technical exercises

After lunch:

  1. Creative session or rehearsal: Dancers use this part of the day to rehearse works that are in progress such as performances. This time is dedicated to training improvisation or working on composition and easily stretches into a session of three hours or more.

Evenings or weekends:

  1. Performances are those late evening parts of the day where you either sleep or rest after a morning's final rehearsal so you can perform to the best ability at the performance.

Crafting A Pre-Dance Warm-Up Routine

Before a dance class, it's important to take some time to give your body a proper warm up. When you warm up, you engage in a series of activities that gradually increase your heart rate and flow of blood to your muscles.  Warming up reduces the risk of injury and progressively prepares your body for the movements to come.

Also, by developing a pre-class routine, you can focus on your body's individual needs and which would improve your fitness over time. Here are some tips from fellow dancers, dance moms, and other industry professionals on how to create a routine that works for you.

Get to class early

When you arrive just in time for the rigorous dance class already underway, the rushed schedule and lack of time to warm up can make you feel tired and even incapable of movements that should be simple and easy to do. Try arriving at your dance class at least 10-15 minutes early, so that you can do warm-up exercises, plus, it's much more beneficial to warm up in the studio so that your muscles will stay warm.

Get your heart pumping

Start with dynamic warm-up exercises, such as jumping jacks, to get the blood flowing and warm up your muscles, joints, and ligaments. Dynamic warm-up exercises also get your nervous system ready for whatever dance moves you need to do during the session.

Stretch those muscles

Stretching correctly before dance class is crucial. Stretching strengthens muscles, increases flexibility, and ensures that your movements will flow gracefully. You can tend to anything that might feel tight or stuck with light massage and stretching.

Work your core

Warming up isn't just about stretching. Adding in strengthening exercises such as the plank, which engages all core muscles will provide excellent body conditioning. 

Focus on form

Think about the movements you'll be doing in your dance routine for the day and then factor in exercises that prepare you for the moves that will be coming up in your workout. Focus on form and positioning.

Be consistent

Once you find a warm-up routine that suits your body and dance form, stick to it, so you will ensure you warm up before each class. If you want to focus on problem areas or areas that need more attention, you can see the advice of your dance instructor. Vary your routine slightly to make it enjoyable; for example, take advantage of the weather by warming up through riding a bike to the studio or walking.

Cool down

Cooling down is just as important as warming up. Be prepared for tomorrow’s rehearsal by giving yourself at least a 30-minute session of stretching, massaging and rolling out your muscles at the end of the day. Take this time to care for any chronic injuries or problem areas.

A Dancer's Diet And Nutrition

Dancers are continually required to perform at the top of their abilities. Hence proper nutrition and fueling of the body are vital. Dancers calorific requirements need to support the demands placed on the body, and the diet can be effective only with a healthy mix of carbohydrates, lean proteins, and fats.

Learning when and what to eat during the day is also imperative to a healthy diet for dancers. If you have always been curious to know how dancers maintain their super fit bodies, read on;



Most ballet dancers rely on a hearty breakfast combined with supplements to provide the energy needed for the rest of the day. Consuming a breakfast that consists of complex carbohydrates, a moderate amount of protein and which is low in fat will fill you up and provide energy until your next meal. Eggs, smoothies, whole wheat toast, berries in low-fat yogurt are popular choices.

Mid-Morning Snack

Most dancers have day-long routines and are dancing throughout the day. Eating a very early breakfast and late lunch and that too meals which are small means a mid-morning snack becomes essential to stave off hunger and energy slumps. There are plenty of options for energizing snacks such as apples, bananas, energy bars, homemade trail mix, crackers and cheese, yogurt, and dry fruit bars.


For a dancer, lunch needs to be well planned. This meal gives you the chance to refuel to get through an equally grueling second half of the day. Avoid after-lunch fatigue and stomach distress by choosing foods that are easy to digest. Peanut butter or swiss and ham or turkey sandwichs using whole wheat bread or a pasta dish accompanied by some fruit makes an ideal choice. Consider a high energy drink that will provide the minerals along with hydration, especially in the warmer months.

Mid-Afternoon Snack

Eating every three hours is essential, and a mid-afternoon snack is a perfect way to your body properly fueled before ending the day with dinner.  Pre-cut vegetables like carrots dipped in hummus or nuts are excellent choices.


Dinner is a meal important for dancers in that it prepares their bodies for the next day& work. What you eat the night before a long day of training or performance will supply your muscles with the energy they need. Choose foods that are high in complex carbohydrates, which provide energy; lean protein like fish or chicken which helps repair damaged muscles tissue; and healthy fats, which help your body function at an optimal level. Pasta like spaghetti with meat sauce, whole-wheat bread, broccoli, low-fat milk, salmon filet, grilled shrimp with a veggie side, tofu vegetable stir-fry with brown rice are all choices that will give you the ideal mix.

Five Additional Items Every Dancer Should Own For A Great Routine

The last thing you should do when you turn up for rehearsals is; be unprepared! It will reflect on your energy levels and consequently your performance. Apart from carrying essentials like a classy water bottle that helps meet your hydration goals, a large stock of band-aids and some painkillers, the following five items can seriously up your professionalism and performance levels.

Resistance band

To increase flexibility and strength of course! Increase your flexibility and range of motion, strengthen key muscles, and warm up your arms, legs, and feet before rehearsal or competition.  Inexpensive and highly useful, a resistance band is something every dancer should use regularly.

Turnout board

These are boards have a swivel design to place the axis of rotation at the source of one's turnout, which is the hip. Using a turnout board will train dancers to use their turnout properly, and it also has a degree indicator to check the symmetry of both legs' turnout.

Foam roller

A foam roller is excellent for working out the pains in your IT Bands, calves and back.  A good foam roller, like the one by Suffolk has enough support to work the deep kinks out, but it's not so hard that it hurts.  If it is compact and portable, it can make for a perfect accompaniment to a day of rehearsals and dance routines.

Gel toe pads

Toe pads let you feel the floor while still protecting your toes.  The gel is remarkably comfortable, and these last a while.  Toe pads can help relieve blister pain, and many dancers add a baby powder to minimize sweating.  A great inexpensive addition to your dance bag.

The perfect ballet slipper

I can't stress enough about how important it is to find a slipper you love.  Test a variety of different slippers, and you will understand the type of feet you have, narrow, broad, etc.  For more advanced dancers using pointe shoes, flexibility in their ballet slippers might be a serious consideration. While stiff shoes are more difficult to break in, they typically provide better support.  On the other hand, flexible shoes are easier to break in, but they tend to wear out sooner.

After such action-packed daily routines, a dancer needs to take good care of her body by getting plenty of rest. Whether it is connecting with your partner, sipping a glass of wine or indulging in a square of dark chocolate, it is also important to find a routine outside the studio that helps you unwind and recharge.

world dancer held a whole workshop session in Nizhny Tagil. What will make you dance? (PHOTO) —

October 11, 2014, 11:22 am

Caliph Sellers. Exactly a year ago, he already came to Nizhny Tagil, but now he had a different mission - instead of a friendly visit, to pump dancers to the maximum, not only from Tagil, but also from other cities. It was a week-long workshop session, and this is the first time in Russia. Caliph Sellers is a name that means a lot in the dance world. One of the pioneers of house dance style, choreographer, instructor, producer from New York. Traveling the world, he conducts master classes in hip-hop and house dance, which are important for every dancer, regardless of what style of dance he is engaged in.

Caliph flew to us on September 27, however, we managed to communicate with him closely only the day before. Such a schedule! The caliph lives according to New York time - and rightly so, there is not enough strength to adapt to each country - he goes to bed late and wakes up after 15:00. In between master classes, where the journalist was lucky enough to attend, to the question “Have you had a hard week, Caliph?” , he tiredly answered "Ooooh, yeah!" . But there is no doubt that from each master class he receives no less pleasure and energy than his students.

Caliph speaks English. Karina helps him communicate with the guys. Sometimes Caliph is so carried away by his thought that even a girl with perfect English does not have time to translate, however, having caught the thread, she hastily explains everything. Many guys speak English themselves, because the experience of communicating with foreigners is an integral part of a dancer's life.

Perhaps after some time Caliph? he will probably speak Russian: sometimes he asks his Russian-speaking students how this or that word will be in our native language. Sometimes things get ridiculous. Once, pointing to the sirloin of the body, Caliph was waiting for a hint, the guys in a friendly way help him - " It's a booty! . Caliph connects - "Move your ass!" . Laughter is heard in the hall, now this expression has become a kind of aphorism. And the Caliph tried to figure out the Russian translation, pointing to his knees in turn. The guys, without hesitation, prompted him - "This is a" leg "... and this is also a" leg "!" . And Caliph was sincerely surprised “ Leg-leg ?!” . Only later it dawned that he meant the sides - "right" and "left".

A dancer is probably even more than an athlete. And there is an explanation for this - in addition to good physical fitness, breathing skills, endurance, in dance it must be plastic, charismatic, original, in general, creative. That is why the master classes began with a general strengthening exercise, which the dancers jokingly called "Preparation for the fur seal detachment." And indeed, walking in single file, push-ups, jumping - little reminiscent of dancing, and even discouraged the guys a little. Meanwhile, Caliph, with his inherent plasticity and grace (very unusual for a person over 2 meters tall), showed how to do this or that exercise correctly. Caliph explained that strengthening the muscles makes it possible to improve in the dance, so it is important to warm up before any dance. Moreover, physical activity helps keep Caliph in good shape - he is 45 years old, but he looks to be at least less than 30.

Steps, from the English step - “step”, are the basic elements that make up the dance. Every dance, be it hip-hop or house, has its own steps. For a person who looks at the dance from the side, everything merges into one, however, only the dancer knows that each element is the basis, he scrolls through this or that step in his head, adding his own zest to it. Caliph emphasized the fact that he provides a basis that each dancer must individualize, because the dance should be enjoyable. Proving the special importance of the "base", Caliph even held a kind of exam at the end of the workshop session, checking how the dancers remembered the steps.

In general, the master classes were held according to the same scheme: Caliph showed one movement (step), then another, third, after - a repetition of all elements. And so the dance turned out. After a series of movements, he gave the command “From the top! ", that is, from the very beginning. This fascinated the students so much that a smile involuntarily appeared on everyone's face. For dancers, this is probably a familiar feeling, but for beginners ( journalist) it is an extraordinary experience.

Separately it is necessary to say about Caliph himself, about his plasticity, indescribable charm and beauty of movements. Yes, perhaps not every person is close to house dance, but the grace of this world-famous dancer is beyond any doubt. He is also a very wise and kind teacher, with a great sense of humor. Everything he told us in the last interview could be followed in practice. It really conveys much more than just dance. He conveys history and even philosophy. Each step has its origin, and in order to understand and remember it, you need to know how it appeared. So the Caliph spoke about the appearance of most of the elements. As for philosophy, it "revolves" around the motto he had previously voiced - "You are always a student, never a teacher." Modesty, it still beautifies people, it allows them to grow and improve. You can’t reach the limit of your skill, and why? This makes no sense, it is much more important to grow up, and not rest against the ceiling. This applies to all areas of life. "Only God knows everything, and I know nothing", - said Caliph.

The students were of very different ages - from 8 years old to infinity. All of them are moving well, many already have some success, some even teach themselves. But, as Caliph says, you always need to learn new things. At the end of classes, Caliph gathered dancers around him and answered questions. How does he judge battles, how does he train, how to breathe correctly, how does a certain step from house differ from the same step in hip-hop, what are the differences between Russian hip-hop culture and foreign? An inquisitive mind, a desire to know a little more - this is what the Caliph respects in his interlocutors, which he declared.

Rostislav , one of the students of the BNS studio, presented Caliph with an interesting, "Pro-Tagil" gift - a hand-painted tray. The young dancer told that this idea came to him two days before the end of the workshop session. Caliph liked the gift very much.

Very much he me! Rostislav admitted that he taught the basics of house and significantly expanded his knowledge of hip-hop.

Dancer from Kurgan Vasily Nasonov has been dancing for about 4 years, teaching for the second year. He specializes in such styles as hip-hop and house, although he is trying to develop in other directions. Here is what Vasco told

What did this session give me? First of all, she gave me a good friend in the person of Caliph, in addition to this I received a lot of information of a historical nature, I repeated the basics again, I knew a lot before that, but what I taught before was all by video, and here Caliph explained everything in an accessible way , with energy and manner), received a charge of some kind of energy and, perhaps, new thoughts about what is happening now in the dance field.

The last day of the workshop-session consisted of two master-classes, which were held in the branch of the dance studio BNS (SOK Metallurg-Forum), it was possible to sign up for them right on the spot. Unusual excitement reigned in the building - dancers came, recorded and anxiously awaited the arrival of the Caliph. Fifty people gathered, and again of the most different ages. The smallest are ahead. Sometimes they could not stay on their feet and fell, and the Caliph raised them in a fatherly way. Parents, meanwhile, watched from the sidelines as their children trained under the guidance of a foreign dancer.

Tatyana, the mother of the young dancer Maxim , is still completely delighted with the past, says that she should have signed up for the master class herself and danced next to her son - the lesson turned out to be very inspiring.

Three hours, of course, it's hard, but we are all delighted! Of course, this is not the style that Maxim is engaged in, but still, helping a child in the development of plasticity is important. We received a lot of new things, including emotions. It was the first time the child met such a person - now the memory will remain for life.

A girl with a beautiful name Angelina got to the master class quite by accident - she won a certificate in a photo contest on TagilCity. ru.

Dancing has a place in my life, but Hip Hop and House Dance are new to me. From the very moment I saw the competition, there were various doubts that were dispelled by growing interest, and on the day of the master class I was already waiting for a meeting with Caliph, I share my emotions: the scale is impressive, the person is not only with a big soul. With her precious height, going up to him to take a picture, I felt like a baby. His eyes radiate sincere, positive warmth. When you look at them, you feel peace and tranquility. At the master class, the information was conveyed thoroughly and clearly, words would be superfluous there. It was easy and interesting to repeat the movements, they smoothly flowed into dance sequences. I can’t say that everything worked out perfectly for me, but it didn’t stop me from dissolving in the lesson and having a lot of fun. His desire to inspire passion and desire to dance is incendiary, I think it will remain with everyone for a long time. And most importantly, this meeting gave me a journey to another reality, maybe to Brooklyn, maybe to a different rhythm, to a different movement and breath, which I like. I said to Caliph, many times "thank you"!

Lyubov Yakina , a student of BNS, told

Throughout the summer holidays, Ural dancers have been waiting for this momentous event. When we were first told that we would be doing a workshop with , Caleaf Sellers, we couldn't even believe what we were hearing. We are very lucky, because such an event is the first in Russia! Never before had Caliph given lessons for a whole week! The summer passed quickly, and now the first day of the session has arrived. Dancers from other cities came to Tagil to us: Chelyabinsk, Kurgan, Yekaterinburg, St. Petersburg, Kopeysk... Everyone wanted to learn the basics, learn a lot of new things, improve their skills, and just pump!

Dancing for three hours with short breaks was initially very difficult, everyone came out insanely tired, but joyful and happy. Throughout the week, every day I was waiting for a workout, each of which was unique: we studied the basics, variations of movements, listened to Kalifa, learning a lot of new things, watched films about the birth of hip-hop culture, jammed, even passed an exam at the end of the workshop session. The dancers are very kind and cheerful people, we managed to get to know many of them, chat and become attached to some of them. For the most part, Caliph taught us to talk “through dance”, but at the same time, at the end of the class, he managed to talk about himself and answer questions. These days flew by very quickly, Caliph is an unsurpassed dancer, huge respect to him for what he taught us!

Lyuba on the left.

Tanya Derevyannykh , another pupil BNS:

I never regretted for a minute that I came to master classes with a real master of his craft - Kalif. He explained the rather complex base of hip-hop and house in an accessible way, which is important for the beginners who were present there. By his example, you understand that you have something to strive for and something to work on by the sweat of your brow. But for myself, I can firmly say that in my dance activity I see a clear growth and development, that these master classes have not gone unnoticed in my life. I also want to note that the energy on the site, which came from Caliph and the dancers, liberated and captivated you, gave you the strength to feel your body and dance with your soul. I think that many guys who were there will agree with my opinion and say thank you for a truly invaluable experience.

A guest of Nizhny Tagil, Elmira Baimukhametova , who herself teaches and is a representative of the Unique Nation team from Chelyabinsk, told the following:

I've been spinning in the Hip-Hop culture for 3 years. I love to learn the business that I live! A week of pumping with Caliph is, first of all, a great honor. Learning from someone who has made such a big contribution to Hip-Hop culture is amazing! Caliph is a wise teacher, a true expert in his field, an unrealistic dancer and, best of all, a kind and open person. The energy emanating from him could provide light to the whole of Tagil! I express my deep gratitude to the BNS flave for organizing the workshop at the highest level and for the warm welcome! I hope that in the future in Russia these events will be held more often!

This session is of great importance for its organizers - dance studio BNS . Outgoing guys with great connections - Andrey Sneik and Anton Toropov - have been working for the benefit of the rise of hip-hop culture in our city for six years now. Yes, exactly six years on the Tagil dance floor - on October 4, the studio celebrated its birthday. On this day, a mega-party was held, which brought together adult pupils of the studio.

Have you achieved your goal as organizers?

We have achieved our goal. The goal was to pump knowledge, look at the level. Now the guys have an understanding in their heads of how to train, what to focus on. They have laid the foundation, now they have to work, work and work. We received a lot of information through communication with the Caliph. His week-long stay here did a lot.

What is the advantage of the "weekly" boost?

This is the first time in Russia. Such classes, unlike a couple of master classes within the framework of some championship, are different. This is the whole course!

What difficulties did you have to go through?

The most difficult thing is organizational moments. For example, to plan every day for Caliph, because in addition to master classes, he had interviews on local TV channels, reports. There were no big problems. By the way, 5-6 people could not attend the master classes for various reasons.

Such pumping is the development of culture. And what is the level of dance culture in Nizhny Tagil?

At a very low level, for the simple reason that many local studios have different goals and objectives, although many of them position themselves as hip hop dance studios. The guys come and learn the combos, don't participate in jams and battles, go to their format competitions and that's it. Our level is slowly growing, students are developing and showing good results. Well-known dancers come to us - teachers - we will pump, and everything is fine.

Feedback from the students of Kalif is the clearest confirmation that the event was held at the highest level and to the maximum. None of the project participants spared no effort, and all this only benefited everyone. Inspired dancers and beginners, parents happy for their children - they will all remember this event for the rest of their lives. We invite users of to look at the photo report and feel like the dancers. Perhaps some of you will find your motivation in this and start dancing just like that.

Photo report from the workshop session with Kalif

In addition, it is with great pleasure that we place in this publication an interview and a report about Kalif from local Tagil TV channels - Tagil TV and Real Tagil. After all, to meet Caliph, to tell about him - was our common task.

© Yuliya Stepanova,

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#Caliph Sellers#Recreation#Russia#BNS#Dancing#USA#Corey#Society


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Young, active, brave and ambitious - these are the words that can be used to describe modern boys and girls who, already at their young age, are taking bold and active steps towards a successful future and achieving ambitious goals.

A prominent representative of the talented youth of Primorye is Ilya Olkhova @coubix - a dancer, photographer, one of the best students of FEFU in the direction of "Psychology".

This guy is 22 years old. He was born in Dalnegorsk. Now he lives, works and studies in Ussuriysk. He is a student of FEFU, studying at the branch of Ussuriysk (School of Pedagogics) in the direction of "Psychological and Pedagogical Education". Together with the students, psychologists of the School of Pedagogy Ilya took part in the Festival "Measurements in Psychology", honorably representing DFU among the 4 best students. Together with the team, he participated in the Olympiad, which included such tasks as a competition of video clips, scientific articles, group homework, individual and group tasks, scientific battles, the Labyrinth of the Mind quest. According to the results of the correspondence round of the festival and the group task “Measurements in psychology and the relevance of psychology in the space of social reality”, the team consisting of Ilya took first place, and in general, in full-time and correspondence rounds, it came out on the third place after the teams of Smolensk and Chita. Also, the FEFU team was awarded diplomas of the winner based on the results of the correspondence video tour (II place) and in the nomination "Scientific article" (III place).

In addition to excellent success and academic performance, the guy is famous for being proof of how professional excellence and development in three completely different directions can be combined in one person. In addition to his studies, he has been professionally engaged in dancing for 6 years. Ilya realizes himself in styles: vogue, hip-hop, contemporary, experimental.

The second main direction in the life of a promising young man is the love of photography. About 1000 followers on INSTAGRAM are watching the guy's professional growth as a photographer. His main areas of photography are product photography and food photography. Ilya's works are published in such top glossy magazines as "Collection". In addition, the young photographer collaborates with such well-known confectionery companies as Valeolog. He gives master classes in subject photography. Ilya also participated in the 35AWARDS - 100 Best Photos photo contest. Ilya Olkhovy has a huge number of students and followers who follow his progress on Instagram. Indeed, on this platform, the guy constantly shares the secrets of creating professional photography, inspires and motivates young men and women of Russia just like him, to follow their dreams and not stop there.

According to Ilya , “a dream is what makes me wake up every morning and start a new day, despite all the inhibitory factors: “I don’t want” and “tired”. Dream is the wrong word. More precisely, to say the goal, divided into several important stages of my life. Many questions remain, why, how and why, which have to be addressed every day. Maybe that's what life is."

Ilya Olkhovoi, as a representative of successful youth, works a lot on himself every day, invests in his self-development, while inspiring and motivating his audience to strive only for the best.

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