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Dance Student's Survival Guide
Extra Content.

Sample Dance Students Survival Guide _ed

Each chapter in this guide comes with bonus content to help you dive a little deeper. This might include a helpful YouTube video, a printable resource, a download, a video from me—or something else entirely! Some of these extras are things I’ve created, and others are resources I’ve discovered along the way that I think you’ll find useful.

To access them, just click on the tab that matches the chapter you’re working on. The resources for that chapter will appear in the box below.

Mindfulness Video

Try this short 3.30min mindfulness meditation for a quick relaxtion fix. There are heaps more like these on YouTube so look for ones that you like and create your own playlist for later use.

Duration: 3.30min

How to Perfect your Plank!

Use this video to get your plank technique on point and smash out those plank times.

Duration: 1.18min

Stronger Dancer Self Check

This is my online self check for dancers. Go through the few simple exercises and enter in your answers. Submit them with your email address and I will send you through a personalised report outlining the area you should focus your strength and conditioning on, and how it will help your dancing.

Duration: 5 - 8mins

Warm up Cheat Sheet

Doing a good warm up before classes or performances is one of the basic elements of injury prevention. Download my warm up cheat sheet here for more ideas on how to create your ideal warm up in your DSSG.

Muscle Basics

Every dancer should know about their muscles: how they work and what they are made up of. Check out this short video on the basics of muscles.

Duration: 3.40min

Tendons and Tendonitis

Along side muscles and vital for movement are tendons. See what happens when they get damaged.

Duration: 3.35min

Star Excursion Test/ Exercise

This exercise can be used both as a test - to see how your coordination, balance and strength are going as well as an exercise, to improve all of those things!

Duration: 1.30min

Wall Sit

This is a great strength exercise for your lower legs. **DON"T attempt this one if you have any knee pain. This video goes through the correct way to do the exercise plus how to make it easier or harder, depending on where you are at in your strength journey.

Duration: 2.57min

Dynamic Stretching

This is one of my favourite dynamic stretches. It's a great one to do as part of your warm up before class or before doing any other static stretches. 2023/24 Sponsored Dancer Abi demonstrates how to do the stretch.

Duration: 2.57min

Deep Breathing

Use this visual to help you practice deep and controlled breathing. It can help calm your nerves before a performance or be used as a relaxation method before bedtime.

Duration: 2.59min

Visualisation

Visualisation can help your mind and body get ready for performance. check out this video on why and how to do it.

Duration: 0.59min

Positive Affirmations

Check out this short video of affirmations I have created for you can use whenever you need a bit of a lift. Bookmark the video so you can come back to it easily in YouTube.

Duration: 1.28min

Food Diary Template

Are. you eating enough?

Use this template to track your meals for a couple of days and make sure you are getting enough food from all the food groups.

For serving size and food category ideas go to: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55f_children_brochure.pdf

Ultimate Snack Guide for Dancers

The link below will take you to a video by Rachel Fine a Registered Dietitian specialising in dancer nutrition and health. Check it out for ideas on how to create the best snacks for energy and growth.

Duration: 13.29min

Flavoured Water

Try some of these flavoured water ideas from the American Heart Association or use it as inspiration to make your own!

Duration: 1.51min

Resilience Reminder Poster

Here's an example of a resilience reminder poster. I made this one in Canva, but you can make one by hand or in a different computer program if you like.

Motivation poster.jpg

Misty Copeland

Starting dance at a much later age and not being the right 'look' .....these are some of the difficulties Misty overcame to become a soloist dancer in America. Check out her story here for inspiration.

Duration: 2.35min

Visualisation

Visualisation can help your mind and body get ready for performance. check out this video on why and how to do it.

Duration: 0.59min

Periodisation

Part of planning your week is also keeping in mind your whole year. When are your performances? When are your exams or competitions? Making sure you account for the busier times in the year where you might need to manage your time even more is vital. Check out my BLOG on periodisation.

Duration: 3min Read

Weekly Planner

Download this bigger full week planner with more times and more space.

Your Dance Dream

We all have dance dreams and goals, but how often do we actually put them on paper?

Use this template to focus on your dance dream/s and pin it up somewhere you can see often. There are 2 templates - one with butterflies, one plain one.

Career Paths for Dancers

Not everyone wants to dance full time, on stage but want to feel connected to dance and performing. That's great! The dance world needs other people behind the scenes making the performances happen and supporting dancers. Check out this info sheet on dance related careers.

From Injury to Stage

Download a copy of the Dancewright resource: From injury to stage from the Free Resources page. It goes into more details on the steps to recovery after injury.

Common Dance Injuries

Want to know more about various dance injuries? Go to the Dancewright Blog page. There you'll find Blogs on different injuries such as shin splints, ankle sprains, hip clicking and dancing with hypermobility.

Duration: Various Read Times

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