Performing at Your Peak: Fire-Up!
A nonthreatening competition or performance isn’t the only time a dancer might feel flat, fatigued or unmotivated (i.e., under-activated). Under-activation can, and often does, occur during regular practice time. We’ve all had those days when lack of sleep, poor diet, sore muscles or other life distractions leave us feeling less than enthused to give it our all. To make matters worse, maybe practice is held during a time when your body’s natural energy cycle is already at a low. Fortunately, we have some strategies you can use to fire-up when you catch yourself dragging.
Remember your long-term goals.
We recognize not everyone will have a desire to fire-up when they find themselves in a slump. You may think, “It’s just another practice; it doesn’t matter”, but, you know what? It does matter. These types of thoughts can be dangerous and prevent your progression since you’re more likely to develop bad habits or injure yourself due to lack of focus and effort. If you desire to be the best, you must practice like the best and give it your all each and every day. Keeping your end goal in mind will help you to accomplish this.
Make sure your self-talk isn’t adding to the problem.
On an off day, are you reminding yourself you’ve made it through days like this before and you’ll feel so much better afterwards if you can just push through? Or, are you using your self-talk to enforce just how tired you are or how much you’d rather be somewhere else? The choice is ultimately yours. Choose wisely.
Get moving!
Studies show that when you’re tired, a good workout can ironically give you a boost of energy. If you’re dragging before you’ve even entered the studio, a vigorous physical warm-up is just that much more important. Try incorporating a few high energy moves into your warm-up routine like burpees, jumping jacks or even sprints if you have the space. The goal is to break a sweat, increase your heart rate and get that blood pumping.
Combine energizing breathing and cue words.
Energizing breathing consists of taking short, rapid breaths just before a surge of energy is needed. If it’s helpful, think “energy in, fatigue out”, while imagining energy beginning to flow throughout your body with each breath. Combine this breathing technique with energizing cue words such as, “burst”, “explode”, or “attack” and you’re bound to get that much needed boost!
Use external resources of motivation if necessary.
External resources might include upbeat music, inspirational highlight film and speeches or your own personal support system (e.g., coaches, teammates, family, friends). Sometimes a kind word of encouragement from a respected coach or teammate is just what you might need to get over that hump.
Tell us how you fire-up or if any of our techniques worked for you.