Elements of a good warmup should include bringing your heartrate up, improving and reinforcing technique, increasing strength and stamina, and improving range of motion and flexibility. These goals may be accomplished with such traditional elements as a plie series, ab series. I find that upper body strength is sometimes neglected in a warmup. It is needed for floor work and the aesthetic look of a dancer.
While the cardio portion of a warmup is designed to bring heartrate up and has movements in common with an aerobics class, it should all look like dance; passing through dance lines quickly can satisfy this aerobic element and reinforce technique. A good benchmark for knowing if you’ve gotten your heartrate up is if you’ve broken a sweat.
Regardless of the style you’re prepping for, it is important to work both parallel and turned out (not forced) to properly strengthen the supporting muscle groups for all positions that may be used in choreography.
Even a simple thing like a plie series should include enough reps to increase strength. Reps are very important in a well designed ab series. While traditional crunches are beneficial, I have a series that I call the “dancey abs” that quickly moves from a prone position to dance lines. This also accomplishes a synergy between ab strength and hip strength necessary for advanced movement.
In addressing upper body strength, a warmup could include traditional free-hand exercises such as front push-ups, side push-ups, and push ups in rear support; however, as it pertains to dance, we want to utilize strength in extended positions and emphasize control. An example would be in my warmup when doing front support push-ups, I also use recessives. I use push-ups in various hand positions and on the last push-up in each hand position, I use a slow descent back to the floor. Positions where weight is supported with extended arms should enhance upper body strength and help to lengthen dance lines.
While a good warmup will have slow, controlled stretches in extended positions, I find that many warmups only emphasize stretching legs. A complete stretch should include the whole body: hips, abs, back, shoulders, and neck, etc. Many of the stretches at the barre contained in a traditional ballet class are excellent as well as floor-stretches. Stretching shoulders and upper body at the barre makes for a more complete stretch series.
Before beginning warmup, it is wise to review my first article about being prepared to take class, so that the mind is ready to maximize the warmup!
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