How to do dancing tricks
10 Basic Dance Moves Anyone Can Learn
Do you ever watch someone dance and wonder how they come up with moves so easily?
Great dancers often master a specific set of moves that they can fall back on again and again.
Read on for 10 basic dance moves you can learn in minutes and use every time you wanna dance.
P.S. You can learn all of these moves for FREE on STEEZY Studio! No cc required. đ
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1. The Two-Step
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When I first started dancing at parties, the Two-Step was the first move that truly came naturally to me.
It really is as simple as stepping from side to side to the beat!
If you're looking for something foolproof that allows you to just groove and enjoy the music...
Boom. Here it is.
2. The Monestary
This move was born in a club called Monestary out in St. Louis!
Itâs built on a Two-Step, so if you took that class, youâve already got a foundation for the footwork.
But rather than bringing your feet together, youâll tap them to the front with your knee and foot turned inward.
Then, as you tap the feet, youâll move your arms and shoulders in a circular movement.
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3. Booty Pop (Side To Side)
Like the Woah, this sexy move is super TikTok-friendly â but with more feminine energy.
To do a booty pop to the side, youâre gonna bend your knees, put your hands on one knee, and then bring the other leg from bent to straight while turning your knee inward.
If youâre a long-haired baddie, be sure to keep all your hair on one side so it doesnât flop in your face as you pop!
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âRead this article on How To Dance Sexy to get more tips on pulling off moves like this one!
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4. The Billy Bounce
Surprise â this club-ready move is built on⊠a bounce!
But what makes it unique is that your knees will come inward on each bounce rather than just up and down.
Once youâve got the funky lil knee bounce down, youâll add in an upward kick on each side.
The best thing about this move is that while the footwork takes a few minutes to learn, you donât necessarily need to add an arm movement to make it look cool.
Just keep your arms front and center.
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5. The Woah
Even if youâre not actively involved in the dance community, youâve probably seen people hitting the Woah â on TikTok, Reels... all over your newsfeed!
Whether you wanna make a viral video of your own, or youâre just looking for a fun, basic dance move to pull out at the clerb, this one is too good not to learn.
Since the locking arm motion is so sharp and pronounced, use the Woah to accent the heaviest bass beats in your favorite songs.
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6. The Dougie
Yes, the Dougie is a real dance move!
Like the Two-Step, youâll be shifting your weight from side to side, but this time, adding some shoulder movements and a lil more attitude.
Try this one out to some songs other than the one that made it famous â youâll find it works with any hype beat.
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7. Scoop Arm Into Hip Sway
Sooo this one is more of combo than a move, but it only takes a few minutes to learn and it works with any fun sassy songâŠ
So it deserves to be here, ok?!
For this move, youâre gonna scoop your arm across your chest, then bring it over your head, and finally point it in front of your chest.
Once you point the arm in front of you, youâll sway your hips from side to side and groove it out.
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8. The Bust Down
The Bust Down was popularized by LA rapper, Blueface, in his 2019 club jam âThotianaâ.
Youâre gonna grab your belt, put one arm in the air, and allow your body to dip with the beat.
âNote: Licking your eyebrows like Blueface is fun, but not required. đ
9. The Biz Markie
The Biz Markie is an old school party dance inspired by, you guessed it, rapper Biz Markie!
It rose to popularity in the 90s, when Biz Markie himself began performing it on stage.
As you practice it, remember to allow your shoulders to bounce â the bounce is what gives this move its cool, laidback flavor.
âWanna learn more about classic Hip Hop moves? Read this: How To Dance Hip Hop for Beginners
10. The Humpty
For this bouncy move, youâre gonna circle your hips to one side as your bend your knees.
Then, youâll jump and cross your legs, allowing your feet to tap the floor briefly before you jump back to your original legs apart position.
Once youâve got that down, you can complete the move by adding in a windmill motion with your arms.
The leg cross in this move makes it perfect for any Hip Hop song that features a double bass (aka that BOOM BOOM sound that you hear in songs like âLip Glossâ by Lil Mama)
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We hope you enjoyed learning some of our favorite basic dance moves.
Of course, this list is just a start!
In addition to the 10 moves on this list, STEEZY Studio has 100+ other FREE beginner classes where you can learn step-by-step from the worldâs best teachers.
What To Read Next:
30-Minute Dance Workouts That'll Trick You Into Becoming A Better Dancer
How To Learn Popping
How To Start Dancing Hip Hop For Beginners
How To Learn Dance At Home
Contemporary Dance for Beginners: Dance Tips & Tricks
Youâve got a playlist packed with songs that fill you with feeling...
Youâve watched a million Contemporary dance performances on YouTube...
Youâve dreamed about expressing yourself to music and telling stories through movement...
But, you donât know how to start learning Contemporary dance as a total beginner.
Donât worry â weâre here to help!
Follow this guide to kickstart your Contemporary dance journey with all the right knowledge.Â
What is Contemporary Dance?Contemporary dance is all about self-expression, storytelling, and freedom.
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It pulls from traditional dance styles like Ballet & Jazz, but breaks away from the strict techniques and movements that make those styles so recognizable.Â
When watching a Contemporary routine (or phrase), youâll catch many of the moves executed in more traditional styles, in addition to acrobatics, martial arts, movements pulled from yoga, and plenty of experimental movements that reflect the feelings of the dancer.Â
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Wondering if Contemporary dance is for you?Â
If youâre looking for a style that allows you to connect with yourself physically and artistically, youâve come to the right place!
As you adopt the mindset of a Contemporary dancer, youâll learn how to communicate your emotions by moving every inch of your body with nuance and intention.
Youâll also improve your ability to create clean lines and aesthetically pleasing shapes as you dance.
And if youâre more familiar with other styles like Hip Hop, Popping, or House, adding Contemporary to your repertoire will strengthen your musicality skills.
Youâll learn how to think outside of the box, create pictures youâve never tried before, and engage muscles you never knew you had.
All that sound good to you?
Start learning Contemporary dance at home with STEEZYâs âIntro to Contemporaryâ program for beginners!
1. What to wear
Since Contemporary dance requires a wide range of motion, wear clothes that wonât restrict your movement.
Loose tops, pants, or shorts that are breezy enough to sweat in will work best.
You can dance in bare feet to feel fully connected to the floor, but wear socks if you intend to dance on rougher carpeted surfaces or do a lot of gliding around on the floor.
2. How to prep your dance space
If youâre taking a Contemporary dance class at home, clear 6ft by 6ft of space to dance in and get rid of any sharp edges nearby.
This will allow you to jump, turn, and move without bumping a shin on that pesky coffee table or tripping over an awkward rug.
3. How to prep your body
In order to move with both fluidity and power, Contemporary dancers need to develop a strong core and stable lower body.
In addition to taking your regular dance classes, find 10-15 minutes each day to strengthen your back, abs, and legs.
Holding planks, doing crunches, and balancing on one foot for as long as you can (bonus if you stand on the balls of your feet), will help you get stronger!
You can also spend 10-15 minutes doing gentle yoga routines and stretching exercises to increase your flexibility and range of motion.Â
Lastly, on class days, donât forget to warm your body up before dancing!
If your instructor does not include a warmup in their class, take 5-10 minutes to do light cardio and stretching beforehand.
Your first Contemporary classes should thoroughly cover basic techniques, encourage exploration, and help you start building your artistic foundation.
Look for classes that not only teach common moves like Chassés and Ball Changes, but also explain different ways to execute those moves to create different visual effects.
The same move can evoke a totally different emotion when itâs executed crazy quickly versus painfullyyyy sloowwwwlyyyy. (More on that later!)
If possible, chat with your potential instructors before signing up for their class, and ask about how they teach.
Skilled Contemporary instructors will help you explore how your body moves specifically, and push you to move in unexpected ways.
Expect the class to feel more interactive than a typical dance class where youâre quietly copying the instructor.Â
You might be asked a lot of questions to help you think through your intentions, and spend some time freestyling or improvising.
This is why we included an open-ended exercise on each day of STEEZYâs âIntro to Contemporaryâ program â the class experience should be immersive and personal, just like your actual dancing.
1. Build body awareness
Before you can start learning to dance with emotional intensity and grace, you have to understand how your body moves and build up the connection between your brain and muscles.
In addition to improving your flexibility, you can use stretch exercises to get in tune with your body.Â
For example, try slowly lowering your chest down to the floor and back up, moving one vertebrae at a time, to explore what it feels like to activate each back muscle.
For a more creative exercise, follow along with this body awareness video, where youâll explore moving points on your body along an imaginary grid.
As you do these exercises, focus on only moving one body part at a time, while keeping the rest of your body completely still ââ this will make it easier to build muscle memory!
2. Understand eye contact & chin lines
Contemporary dancers donât just tell stories with their bodies ââ they make full use of their faces too!
The direction in which you focus your eyes and chin as you dance will add emotional context to each move.
Look at the images below, and ask yourself, âwhat does this expression tell me?â
Notice how her expression goes from arrogant to flirtatious, with just subtle changes in her chin angle and eyes?
Practice different angles in the mirror yourself, and make use of those expressions when you dance.
3. Explore different movement qualities
There are several different schools of thought when it comes to defining how Contemporary dancers can move.
In STEEZY Studioâs âIntro to Contemporaryâ program, we use Laban effort qualities, because theyâre straightforward and easy for beginners to understand.
Hereâs a quick rundown of the Laban effort qualities:
Flow: Whether you move with a sense of freedom or resistance.
Time: Whether you move suddenly or slowly.
Weight: Whether your movements look heavy or light.
Space: Whether you move directly or indirectly from one place to another.
Mastering each quality of movement will expand your toolbelt as a Contemporary dancer.
4. Practice safe movements
You know how certain movements look/feel super complicated at first? (Lookinâ at you fancy floorwork)
You can avoid injuries and discomfort by carefully watching the pathways your instructor takes to get from one position to the next.
When moving to the floor, use your hands to help the rest of your body arrive.
When rolling on the ground, use the softest (đ) parts of your body as your main point of contact, rather than your joints.
When jumping, land on the balls of your feet rather than flat-footed, so your body can absorb the shock of hitting the ground.
At any time, if something feels painful to execute, ask your instructor for safety tips or find an alternative move altogether.
5. Familiarize yourself with Ballet, Jazz, and other foundations
Since Contemporary draws from other styles, it wonât hurt to check out beginner Ballet classes or beginner Jazz dance classes as a supplement to your Contemporary training.
By learning basic moves from other styles, youâll also understand more about how the Contemporary versions of those moves can differ.
A few essential moves that carry from style to style?
Ball ChangesPivot TurnsChassésPas de Bourrées3. Journal & improvise to hone your craft
When you perform a dance, it helps to recall a powerful memory that fits the choreography.
So, take the time to journal regularly, and put your own powerful experiences to paper, making them easier to recall.
If youâve never journaled before, try looking at an emotions wheel, selecting a feeling, and writing about a time you experienced it yourself.
As you write, donât spare any details. Think of what you wore, how the room/space smelled, how your body felt⊠everything.
All of that color and context will help you later!
You can also try putting on a song that gets you in your feels, and imagining a fantasy situation that fits the music.
Then, improvise a dance where youâre the main character in that fantasy.
âImprov is a great way to explore how your body moves outside of structure, break habits, and discover new things.â â Karen Chuang, STEEZY Contemporary Instructor
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We hope this article helped you feel comfortable and confident as you start your Contemporary dance journey!
Remember, your body already has an existing vocabulary of movements whether youâre trained in dance or not.
You know what it feels like to hug, punch, curl into a ball, reach for the top cabinet, collapse on the floorâŠ
And Contemporary dance is just an exaggeration of those familiar movements set to music!Â
Everything you need already exists within you.
Now, all you have to do is start.
Ready to get moving?
Sign up for a free trial of STEEZY Studio and begin our âIntro to Contemporaryâ program for FREE.
Hereâs what youâll learn:
Acrobatic dance tricks | choreograph.com
Natalia Dovbysh Articles
Today I want to touch on the topic of acrobatics. In recent years, many teams have begun to use acrobatic stunts in their numbers. In my opinion, it really decorates the room.
The only thing worth remembering is that dance is primary, and acrobatics only complements and decorates it. Some choreographers get too carried away and forget about it. As a result, we get not a dance, but an acrobatic sketch. nine0005
Here is an example of what not to do.
I don't know about you, dear friends, but for the first time I noticed the use of acrobatic elements in the performances of the Todes show-ballet.
And I really liked it! Elements of acrobatics greatly enhance the effect and give the usual number an element of show.
The well-known team âExcitonâ also widely uses elements of acrobatics in their performances, which make the performances brighter, stronger, enhance the impression. nine0005
I think a lot of people have seen this Exciton video.
Great, right? Of course, behind this is a huge work, both children and teachers. But what an effect!
Of course, not all choreographers can afford to introduce acrobatic elements into their performances. There are many reasons. Most importantly, you need to know how to do it. Here, too, there is a technique. You can't just tell a child, "Make a wheel!" He does not know how, he is afraid. As a result, nothing comes out. It is good if the teacher can show how it is done, sort it out, but not every teacher is given this due to age or any other reasons.
How then to be? nine0005
Secondly, it is imperative to observe safety precautions. This is a hazardous activity. Be sure to study all the elements under the supervision of a teacher and on mats.
I won't go far. As they say, a living example is nearby. Having moved to a new place of residence 8 months ago, I gave my daughter to the team, where choreography with elements of acrobatics is in progress.
My surprise knew no bounds when I saw that the children were doing somersaults, flips, etc. on the wooden floor. After classes, my daughter came with a red back, I generally keep quiet about bruises. I went to class reluctantly. nine0005
Then something happened to our neck, apparently some kind of displacement of the vertebrae. When you turn your head it sounds like something clicks. At the same time, the daughter said that the teacher did not insure her. Yes, and others too. She just said, "Do it!" Here is the result!
To my question: âWhy donât children practice elements on mats?â the teacher answered: âThey will not have mats on stage.
Let them get used to it!â I decided to consult the experts.
First of all I turned to my cousin, she is an acrobatics coach. She was very surprised by this teaching method and said that they work out all the elements only on mats. Children are placed on the bare floor only when they are ready for it. Then I turned to another specialist with the same question. The answer was the same. nine0005
In general, I failed to get through to the teacher, so we decided to leave this team. As a memory from the classes, only the displacement of the cervical vertebrae remained. Not very pleasant, of course!
Therefore, dear choreographers, if you don't know something, then you should definitely consult with specialists, and not engage in amateur performances. Children's health is the most important thing! This must be remembered!
The best thing is to take advanced training courses to experience everything for yourself. Although, of course, not every teacher, due to age and physical data, will be able to do this.
In this case, you must definitely buy a book or video course in order to at least learn the teaching methodology, and not engage in amateur performances. nine0005
In connection with today's topic, I have a few questions. Do you use elements of acrobatics in your team? What elements do you study and where did you learn it yourself?
Thank you for your answers!
Sincerely, Natalia Dovbysh
Answers to all your questions in the Club Choreographer Online
35 comments
How to start practicing half-dance
Irina Malchukova
opened a half-dance studio
Author profile
I taught pole dance for six years, five of which I ran my own pole acrobatics studio.
To do this, I completed two special courses and participated in several master classes, my productions won prizes in regional competitions more than once.
I'll tell you how to start practicing for a beginner, what to buy, why half-dance can replace fitness and how to choose the right pole dancing studio.
What is pole dance
Pole dance is a pole dance that combines elements of choreography, gymnastics and acrobatics. In fact, this is a general concept. Now there are several directions that differ from each other: Exotic Pole Dance, Pole Art and Pole Sport. I will tell about them further.
Pylon, or pole, is a polished metal tube for grasping with hands and clutching with legs or other parts of the body. Its diameter can be 40, 42 and 44 mm.
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Usually made of stainless steel, this ensures a smooth glide and at the same time a good grip on the skin. Pole dancers don't like it when a pole is called a pole.
There are static pylons - about tricks that are performed on such a pole, they say "in static", and also rotating ones - dancers say "in dynamics".
In what follows, I will use these concepts.
Most often, poles in professional studios have two modes at once. Due to simple manipulation, "dynamics" turns into "statics". In competition, dancers must be able to do tricks on both static and rotating pylons. nine0005 These are poles, or pylons, they were in my studio. I twisted the pylon from dynamics to static with the help of a key. Photographer: Vyacheslav Ruchkin
They fix the pylons in different ways:
- Spacing between floor and ceiling.
- With one fixed fixing to the floor or ceiling only.
- Two fixed fixings at once. This option is the most reliable.
One fixed mount in studios is also acceptable. If the pole is installed only at a distance in a dance school, I do not recommend doing complex tricks there or spinning strongly. nine0005
There are also portable pylons - these are structures that can be transported with you or quickly assembled on site. Usually they are used for performances, since it is not safe for students to study on them in a constant stream.
The elements of are called tricks that are done on a pole. There are several levels of the pylon where they are performed:
- Upper - acrobatic stunts are performed here at a height of more than two meters above the floor. nine0097
- Medium - perform rotations, plastic or dynamic elements at a height of 1-1.5 meters above the floor.
- The lower one is the stalls. Usually this is plastic or acrobatics, which is performed both with and without a pylon.
In 2021, pole sport was officially recognized in Russia. This means that the Ministry of Sports of the Russian Federation will coordinate all the rules by which half-dance competitions are held, there will be sports categories for participants, judges will have to undergo certification, and half-dance federations will have to be accredited. nine0005
Order of the Ministry of Sports of the Russian Federation, in which half-dance was included in the register of sports
Dance schools offer half-dance classes not as a sports discipline, but as exercises for stretching, working out the muscles of the legs and arms.
| These are elements on the pylon, or tricks |
Half-dance directions
Pole Sport or FitnessIn this direction, most of the time is devoted to trick and power elements on the pylon. There are about 70% of tricks in the performance, and 30% of the choreographic or parterre part. To simplify, half-sport is similar to gymnastics. nine0005
Competitions are often held in this direction. Mandatory elements are defined for them - those that a dancer must be able to do and show at the competition. Each element is evaluated by points: they look at the purity of execution, clarity of lines, and other criteria. Sometimes there are restrictions on touching the floor during a performance.
Pole-sport is most similar to artistic gymnasticsPole dance directions
Exotic Pole Dance This is a dance direction where the emphasis is on choreography, plasticity and musicality.
Exotic is danced in special shoes - strips, they have a high platform and heels. This is the most feminine direction. If compared with others, we can say that exotic is strip plastic with a pylon, where there is a trick part. nine0005
Important: in exotic half-dance you don't undress completely. You can take off some item of clothing in the room - gloves, a neckerchief, ears from your head. But it is forbidden to expose the genitals or breasts.
This is what special shoes for exotics look like - strips. Photographer: Sergey PatrushevExotic pole dance is also divided into several types.
Exotic Flow features smooth and slow movements. The ratio of tricks and choreography is about 20/80. It does not require complex elements, but acrobatic stunts are more like accents of the dance. The main thing in this type of dance is the choreography at the pylon and the parterre technique at the very bottom. nine0005 Smooth slow exotic flow dances
Exotic Hard - more energetic and sharp dance.
The ratio of trick and choreographic parts is 70/30.
The main thing here is the ability to perform acrobatic elements on the pole in strips. The image and idea of ââthe dance are also important.
Energetic exotic hardOld School is the most sensual and feminine direction. The ratio of tricks and choreography is 40/60.
Particular attention is paid to musicality, dance elements, and tricks are chosen as smooth as possible. nine0005 Sensual old school direction
Pole dance direction
Pole Art This is a harmonious combination of power elements and choreography, that is, 50% dances, 50% tricks. Artistry and presentation are important here. For example, sometimes they dance a modern stage dance, only with a pylon. At pol-art competitions, revealing and defiant clothing, sexual movements are prohibited.
The main difference between half-art and exotic is that it is not a seductive dance that shows sensuality and femininity. Half-art is danced not in strips, but barefoot or in special shoes, the clothes are strict, not sexy, there are no playful movements or coquetry with the audience. If in exotic the task is to seduce the viewer, then in half-art it is to tell a story, show the emotions and experiences of the hero. nine0005
All directions of half-dance are intertwined with each other. It will not be possible to dance exotic or art without tricks, so the basic elements of half-sport will have to be mastered. At the same time, staging a half-sport number will not do without choreography.
I recommend combining two directions: trick part and dance part.
Pole art is reminiscent of stage dancingBenefits of pole dance
Pole dance seems to be easy because the dancers' movements are light.
In fact, you need endurance, flexibility, coordination. nine0005
Half-dance Calorie Burn Calculator
One session actually replaces circuit training, where exercises for different muscle groups are repeated several times - the same number of calories can be spent.
In addition, pole exercises train the skill of controlling the whole body. You need to be able to keep yourself on your hands, on your feet, to maintain balance in static. Different muscles work, over time the body becomes toned. Due to twists on a rotating pylon, the vestibular apparatus is trained. nine0005
Abs and back. Many tricks must be done statically. For example, handstands. In this case, all the stabilizing muscles are involved, the press and back work, the ligaments are strengthened, strong core muscles are formed.
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Upper body.
With the help of your hands, you need to climb the pylon and hold your own weight. Shoulders, biceps and triceps, pectoralis major and other chest muscles, upper back work. nine0005
Lower body also works. For example, there are hangs on the legs - if you do not strain your leg muscles, you can fall off the pylon. Body weight must be maintained with the help of the muscles of the thigh and calves, gluteal muscles. Some beginner twists work the upper thighs, glutes, and lower back at the same time.
Stretch - there are beautiful elements that require stretching the legs and a flexible back. I recommend attending stretching classes separately. If this is not possible, performing tricks on the pylon will eventually develop plasticity anyway. nine0005
In addition, tricks must be constantly practiced - this requires stamina.
I will also note: many people gain self-confidence, because each trick mastered is a small victory.
Who suits half-dance
The most difficult thing is to decide to come to the first lesson. Popular newbie fears:
- I can't do it;
- everyone already knows how, but I don't know anything;
- I don't have enough strength, I won't lift myself onto the pylon;
- I don't have the ear to dance;
- I am overweight;
- everyone has splits, but I don't have a stretch.
In fact, everything is not so difficult. You can start from scratch without any preparation.
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Even if a person was a professional athlete or dancer, he too may fail at the first training session. And this is absolutely normal, because pole exercises are a special load: the work of the whole body, coordination, grip due to the skin. nine0005
Usually students are divided into groups of beginners and those who have been studying for a long time.
This is done for convenience: everyone works out the same tricks, can see each other's mistakes or direct a neighbor on the pylon in the right direction. Beginners can safely join groups of beginners: they are not far behind in the program and will quickly catch up with their level.
I note that the pole is an amazing thing: at the very first training, a person understands whether it is him or not. In six years, I have never met a person who quit half-dance after three, five, ten classes. Usually a student lights up and stays for a long time, or realizes that he is interested in another sport, and is no longer interested in half-dance. nine0005
Development is gradual. First you start to hold on to the pylon, then you know how to spin and climb it correctly, and then a whole world of tricks and combinations opens up. I want to do and try everything, capture it in a photo or show it in a dance number. I would say that the excitement turns on: can I do it. It moves forward, so classes are rarely abandoned.
But half-dance is hard. You have to work on yourself, laziness, fears and pain. Sometimes you have to work out the same element twenty, thirty, forty times - this can get boring and exhausting. You really need to catch fire and be hardy - without this, nothing will work. Sometimes you have to wait a long time for results - both in tricks and in terms of physical form. nine0005
Dance studios often hold open lessons or give the first lesson for free. It is better to use this opportunity to try half-dance and understand whether you like it or not.
How are the half-dance classes
Warm-up. At the beginning of each class, regardless of direction, 10-15 minutes - warm-up from head to toe.
If the student is late, he warms up on his own or is not allowed to the lesson. Without warming up the muscles, you can get injured - this part of the workout is mandatory. In semi-sports, attention is paid to the joints, and in exotics, they can include light basic dance elements: various waves, hip and chest rotations.
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Main part. After the warm-up, the main part comes: in exotic or art, they learn the movements and the connections between them or repeat what they learned earlier. As a rule, it takes from three to six lessons to practice the dance, and from two to four, depending on the complexity, to practice the dance.
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In semi-sports, the lesson is different: the trainer explains and shows the trick that needs to be mastered and done. Up to two people can practice on one pylon. If more, the students are already uncomfortable: they will not have time to fix the element. nine0005
Periodically repeat old tricks or spins. This shows progress well: you can compare how the element was done before and how it is done now. If the student already knows several tricks, the coach comes up with combinations - when you go from one element to another.
Learning goes from simple to complex.
For example, at first there will be simple elements like a âbarrelâ - they are needed so that the student gets used to the grip with his hands and steps over the fear that he will fall from the pole.
At the first lesson, it seems that you are not holding on and constantly slipping, this is normal. Then the hands get used to it, stop sweating, there is strength in the muscles and self-confidence. nine0005
For half-sports, there is an example program for students to learn tricks. Of course, everyone goes at their own pace, but after a month or two you need to be able to do the simplest grips, for example, hanging on the far and near leg, on the elbows.
Beginner twist variant - "barrel"â. Source: body-bar.ru Hanging on the far leg is already more difficultEvery studio must have safety mats: you learn to perform complex tricks only with them. But beginners are also offered to take a mat so as not to get injured. nine0005
There is always alcohol or vodka and a rag in the studio - this is necessary to degrease the pylons, otherwise there will be no adhesion.
Students can also use talcum powder or powder that dries their hands or feet so that they do not slip on the pole and do not roll off it. There are also other means for this, such as magnesia.
I do not recommend using talcum powder or anything else, otherwise the hands and feet will never get used to the grip - it is better to learn how to hold without means to facilitate grip. Moreover, it is forbidden to use them at half-dance competitions. nine0005
Cooldown may vary between dance studios. Usually, after the dance part of the exotic, there is a slight stretch, and in half-dance they finish off the muscles: they pump the press, sometimes with a pylon, do push-ups, stand in the plank.
How are performances and pole dance competitions
Reporting concerts. Each studio holds reporting concerts, in which everyone can participate. Coaches prepare group numbers - not only dance, but also stunts, as well as solo performances when a person performs alone.
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As a rule, they start preparing for the report in advance - several months in advance. Sometimes concerts are held not in the studio, but in a cafe, restaurant, or even in the Palace of Culture. These are bright events in the life of students - their relatives and friends come to support them, and the dancers receive applause and a sense of the stage.
Reporting concert of my former studio. Photographer: Sergey PatrushevCompetitions. They are held in all directions of half-dance.
In semi-sport, you need to show combinations of tricks that are included in the mandatory program. They must be performed on two pylons: static and rotating. There must be a dance part, but it rather fills in the gaps between the tricks. nine0005
Participants usually qualify for local city competitions or video selection. Competitions are easy to find: you can simply google or search for groups of competitions in social networks. The coaches themselves also follow the latest information and invite students to participate.
Anyone can apply for the competition.
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How to apply for a certificate for participation in competitions
There are several categories: beginners, intermediate level, pros, children, duets, group performances. Well-known coaches and dancers are invited to the jury. All participants receive certificates or diplomas for participation, and the winners receive medals and prizes. nine0005
In exotic there is no obligatory condition to dance with two poles, the dancer can choose the pole mode independently. But you can only perform in strips - the jury evaluates how well the dancer knows how to use shoes. There are also categories here, and sometimes participants are divided into areas: old school, flow and hard.
As part of the competition, invited jury members often give master classes and hold demonstration performances.
Preparation for competition takes at least three months.
With pole-sports, the most difficult thing is to wait until the pole-dance organization hosting the competition releases a list of required elements, and then choose the required number of them. Each element is worth a certain point. Therefore, the dancer collects the maximum number of points from the elements that he can do. nine0005
In addition, you must perform all the tricks according to the requirements: hold out for a specific number of seconds, enter and exit the element correctly, observe lines or angles. If the participant fell, did not get the trick right the first time, slightly slipped from the desired position along the pylon, or did not hold out for the required number of seconds, he receives a penalty.
The jury also evaluates the choreography, artistry, image, presentation. For example, you canât sing along during a performance or look at the floor. If something went wrong and the participant left the stage during the performance, his candidacy is removed. nine0005
Competitors in semi-sport competitions have strict requirements for appearance: a swimsuit or shorts must be of a certain length, hair is tied up, make-up is not bright.
If a participant has underwear visible, he receives a fine for this.
Such stringent requirements are due to the fact that half-sport federations have been fighting for a long time to be included in the list of Olympic sports - and in 2021 it happened.
Exotic competition rules are not so strict, preparation for them is easier. But even here there are requirements: to do a certain number of tricks in conjunction, to follow the rhythm of the music, to include choreography and acrobatics in the stalls. nine0005
What you need to practice pole dance
Patience. The main thing is the desire and understanding that everything will not work out right away. Any coach also once slid down from a pole, could not climb a pylon and was afraid to hang on one leg upside down.
Clothes. For training, you need to take short shorts, a top or T-shirt, socks for warm-up and cool-down. Tricks in semi-sports are performed barefoot, and in exotics - in special shoes.
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The more revealing the clothes, the better: you need a good grip on the pole, which comes at the expense of the skin.
Shoes. Exotic needs shoes - strips. It is not necessary to buy them right away, but you need to bring at least high heels with you. Sometimes in studios they are not allowed to dance in ordinary sandals, as they scratch the parquet. Or they ask you to seal the heel with adhesive tape - this can be found out in advance when signing up for classes.
Strips vary in height: from one, which has a heel height of 15 cm, platforms - 5 cm, to five, which has a heel height of 25 cm, platforms - 15 cm. There are sandals, boots and even over the knee boots. nine0005
Beginners should start with ones. In the classes, you will not only have to learn how to stand and move on them, but also work out the elements on the bevels, that is, on the tips of the platform.
Knee pads. They are needed for exotic. There are many elements that must be performed while kneeling at the pylon. There are also tricks with jumping on your knees - here knee pads help soften the blows.
Bruise remedies. It is better to take care of possible bruises in advance - they can be in the most unexpected places. But this is temporary - as a rule, after two or three months, bruising is no longer a concern. Even at first, calluses may appear on the hands due to practicing the grip. Later, the skin will get used to it, and this problem will go away. nine0005
For accelerated healing of bruises, you can use ointments with heparin, and for the treatment of corns - a moisturizer and cream with urea in the composition.
Form for classes. Source: pilonia.ru This is what exotic strips look like. Source: pdmarket.netWho shouldn't practice half-dance
People with severe chronic diseases, in particular, diseases of the heart, lungs, nervous system, kidneys, diabetes mellitus, should not practice half-dance.
That is, for those for whom any intense physical activity and leg injuries can be dangerous. nine0005
When to consult a doctor before exercising - Mayo Clinic
In addition, classes may be contraindicated for people who have diseases of the spine and joints when they should not be overloaded, or severe skin diseases that may interfere with pole training or be aggravated by friction.
This sport is also not suitable for pregnant women, as during the performance of tricks you can fall or hit your stomach.
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In other situations, everything is decided individually. I have low blood pressure and problems with the vestibular apparatus, but I have been doing pole sports for six years. In any case, you first need to consult a doctor, explain what the loads will be, so that he gives permission for classes. Usually, studios do not require a doctor's certificate, but I recommend that you insure yourself and take care of your health on your own.
nine0005
Safety precautions for half-dance classes
Half-dance classes are classified as traumatic, so safety precautions must be observed. Each studio introduces the student to the signature requirements.
Leather. On the day of class, you can not use cream, lotion or body oil, go to the solarium or sunbathe - in this case, suntan creams or sunscreens are also applied. Any substances on the skin impair grip on the pole and increase the risk of slipping off the pole. nine0005
5 frequent injuries during solo sports
Jewelry. They must be left at home - they will interfere. For safety reasons, the coach must ask to remove all rings, earrings, beads, chains, bracelets, sharp hairpins and piercings.
Hairstyle. For half-sports, it is better to collect hair, as it will interfere, and can also get tangled behind the pole.
For example, at one performance, my student's hair got caught in the bottom of the pole.
Since she was twisting upside down, her hair was wound and caught. She was not injured, but she had to hang upside down while we pulled her hair out. nine0005
But on exotics, hair is usually left loose, because it is used for dancing: they twist or wave their heads, playfully throw their hair back with their hands.
Food. The last meal should be approximately two hours before training. Otherwise, twists on the pylon can make you feel sick.
Behavior in class. You can start training only after a warm-up, perform elements on mats and with a trainer's insurance. You canât jump off the pylon, if itâs not provided for by the trick, itâs unacceptable to relax the holding muscles - you can slide off the pylon, dropping onto your shoulders or forearms. nine0005
When performing tricks, it is important to keep a distance between yourself and other participants. In exotic classes, you need to work out the trick first with bare feet, and only then in strips.
What kind of injuries can you get during half-dance lessons?
Half-dance lessons require attention and concentration. There were cases when the dancers spun strongly, flew off the pylon and got a fracture. Sometimes equipment failed: it was not installed securely enough or poorly secured. nine0005
The most common and minor injuries that you can get in class are bruises or abrasions from hooks and hangs. At the beginning of training, until the skin is used to it, they will occur much more often. I have sensitive skin, so even after a few years, bruising periodically appeared.
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There is a high load on the joints and ligaments during the classes. For example, when performing some elements, the arms should be straight - in fact, the emphasis is on the wrist. If this causes discomfort, wristbands or elastic bandages can be used. nine0005
After six years, I had a problem with the wrist of my left supporting hand - I always focused on it for racks and other elements.
It is very important to control your feelings: there should be no pain. If something hurts after completing the element, you need to rest. If the situation persists, you should consult a doctor.
And if a sprain or other minor injury occurs during the session, the training must be temporarily stopped. Until the body recovers, loading on the pylon is prohibited. nine0005
To avoid a fracture, it is important to follow safety precautions. The main thing is to never do tricks without mats and not let go of your arms and legs if the clutch has not happened. When it is clear that you are not holding on to the pole upside down, you need to tilt your head to your chest and slide down the pole to the floor on your shoulders. You should never tilt your head back to your back, so as not to fall in this position and injure your neck.
How to choose a pole dance school and coach
Equipment. It is necessary to check if there are mats and ask how the poles are fixed, what company the pylons are installed.
The highest quality ones are from Pole4You. Your health and life depend on it. nine0005
Teacher training. It is important whether the studio coaches have certificates confirming the right to teach half-dance. Otherwise, they may not properly apply the load, causing injury.
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It is necessary that the trainer learn the methods of teaching half-dance, go through theory and practice, pass tests and exams. Training cannot be less than 96 hours, because otherwise you cannot master the program. nine0005
Certificates are issued by half-dance studios with titled teachers and extensive experience. Typically, such organizations belong to a pol-dance federation or represent it themselves.
Competitions. It is important what competitions teachers and students of the studio take part in and how often: if the school is active in the outside world, then it will be more interesting to study there.
Number of students per pylon. There should not be too many students in groups - a maximum of two people per pylon. Otherwise, there will be no time to practice tricks. nine0005
First conversation with the trainer. The teacher needs to know about the physical condition, diseases and contraindications. You must be told what you can and cannot do in class, and you must sign an agreement with the safety rules.
Communication with the trainer. It depends on him what mood the student is in, how he progresses, what results he achieves. You should be comfortable with the coach. If this is not the case, you need to change the coach, otherwise effective training will not work. nine0005
Trainer qualification. He must have completed half-dance courses. It is also worth asking about experience: how many years he has been teaching, what successes his students have. It is good if in the past the coach was involved in professional sports or dancing, usually in this case the quality of teaching is higher.
It is also important how clearly the coach explains the technique of performing tricks and how he monitors safety: does he insure each student, does he require the use of a mat. nine0005
How much does pole dance cost?
Regular classes. Usually dance studios offer several subscriptions to choose from: 8, 12, 16 group lessons. It makes no sense to go to training less than twice a week, that is, you need at least eight classes a month.
To practice semi-sports, you will need to spend money on a uniform and a subscription. Exotic half-dance requires a lot of money: you will also have to buy special shoes and knee pads. Then you will only need to pay for a subscription to the studio and change clothes and shoes as they wear out. nine0005
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Half-sports lessons in the first month cost from 6500 R
| Subscription for 8 lessons | 2500-5000 Đ |
| Shape: top and shorts | 3500 R |
| Socks | 500 R |
Subscription for 8 lessons
2500-5000 Đ
Form: top and shorts
3500 R
Socks
500 R
Semi-exotic classes in the first month cost from 13 000 R
| Strips | 5000 R |
| Subscription for 8 lessons | 2500-5000 Đ |
| Shape: top and shorts | 3500 R |
| Knee pads | 2000 R |
Strips
5000 R
Subscription for 8 lessons
2500-5000 R
Uniform: top and shorts
3500 R
Knee pads
2000 R
Participation in competition costs - 9079 For example, the participation fee starts from 1000 R.
You also need to sew or buy a special suit - this is at least 3000 R. New strips for competitions are usually not bought. The dancer gets used to those in which he trains, in new ones there is a higher risk of falling.
You also need to pay for individual lessons with a trainer to work out the number and rent the studio hall for independent training - they are needed to consolidate the result. nine0005
A personal lesson with a trainer costs an average of 1,500 R, but its price can reach up to 3,000 R. The number of lessons depends on the competition itself, the level of training, and the complexity of the number. The minimum number of trainings for setting a number is four. Renting a studio for self-training will cost about 5,000 R for 10 times.
Preparation for pole dance competitions will cost about 15,000 R
| 4 personal lessons with a trainer | nine0128 6000 Đ|
| Room rental for 10 self-study | 5000 R |
| Special suit | 3000 Đ |
| Participation fee | 1000 R |
4 Personal classes with a coach
6000 R
Hall rental for 10 independent classes
5000 R
Special costume
9000 3000 3000 RBason for participation
1000 R
Remember
- Pole dance is a pole dance that combines elements of choreography, gymnastics and acrobatics.
