How to work on your dance in training: 30 Ideas to improve your sessions

Improving your partner dancing requires a comprehensive and varied approach. Beyond classes and evenings, you may want to train, that is, practice independently: Here are 30 ideas to structure and optimize your training, allowing you to progress quickly and sustainably.

Organization

1. Structuring your training

   Organize your sessions into several parts: Warm-up, Technique, Sequence work, Choreography, Stretching and cool-down.

2. Create workout routines

   Establish routines that you repeat regularly to correct common mistakes and anchor the corrections into the body's memory.

3. Define your training in advance

   Plan your training to stay focused and avoid wasting time during the session.

4. Set a training pace

   Establish a regular training schedule and stick to it.

5. Plan for food and water

   Make sure you have something to eat and drink during the sessions. Also bring a change of clothes and an extra pair of shoes.

6. Keep working movements for 2 sessions minimum

   To help anchor movements in long-term memory, keep practicing the same exercises for at least two sessions.

Method and practical advice

1. Repeat the movements

   Repeat the same movements dozens of times to perfect the gestures and integrate them perfectly.

2. Challenge yourself with fast music

   Work on faster music to improve your responsiveness and accuracy.

3. Accepting that you won't succeed the first time

   Accept that you will have to try several times as a normal part of the learning process and persevere. Finding solutions and new paths will allow you to expand your vocabulary.

4. To be demanding

   Don't settle for approximate results. Aim for perfection.

5. Use the mirror

   Practice in front of a mirror to correct your movements in real time and ensure better technique. Be kind to yourself and seek improvement without judgment.

6. Use a variety of music

   Dance to different styles of music and rhythms to improve your adaptability and musicality.

7. Prepare videos in advance

   Break down new sequences outside of training sessions to better understand them.

8. Film yourself regularly

   Film yourself regularly to analyze movements and define the corrections to apply.

9. Take notes after each workout

   Keep a training journal to track your progress and stay motivated.

10. Enjoy

    Incorporate fun moments to keep you motivated and enthusiastic.

Working your body

1. Do not neglect basic muscle strengthening work

   Develop your muscles and work on your abdominal control, leg power, proprioception and balance. To do this, you can schedule separate sports sessions or systematically integrate a strengthening sequence, for example 10 minutes, into your work session.

2. Working on your flexibility

   Incorporate regular stretching to gain mobility and comfort in movements.

3. Integrate mobility and active stretching sessions

   Improve not only flexibility, but also muscle strength and range of motion with mobility exercises.

4. Using fitness accessories

   Incorporate props like resistance bands, stability balls, or foam rollers to strengthen muscles and improve balance.

5. Taking care of your body

   Make sure you get plenty of sleep, stay hydrated, and eat a balanced diet to be at your best during workouts. Listening to your body will allow you to adapt your sessions.

Challenges and diversification

1. Create personal challenges

   Set personal challenges to achieve, a number of spins, a choreography to succeed in, a video to make for social networks...

2. Training in anatomy and biomechanics

   Understanding human body mechanics can help you optimize your movements and prevent injuries.

3. Deconstruct to progress better

   Don't hesitate to go back to basics and review your way of performing certain movements to broaden your vision and the range of possibilities. It is sometimes necessary to take a step back in order to move forward better afterwards.

4. Vary the dance styles

   Explore different dance styles and their movement universes to expand your repertoire and improve your adaptability.

5. Work on your creativity

   Put on a playlist and play each song, dance and get out of your habits. Exploration can be difficult at first, but letting yourself dance to what comes to mind spontaneously allows you to explore and better own your body.

6. Working as a duo

   Practice with a partner to get direct feedback and benefit from someone else's perspective.

7. Take time for visualization

   Visualization is a powerful technique for improving performance. Take a few minutes every now and then to visualize and understand your movements.

8. Observe other dancers (outside of training)

   Watch videos of professional dancers or attend shows to get inspired and immerse yourself.

9. Join a community of dancers

   Surrounding yourself with people who share the same passion can be a source of motivation and inspiration. Training with others is sometimes a challenge, but also a good way to progress and create motivation.

By drawing on these 30 ideas, you will be able to improve your training sessions and we hope that you will quickly see significant improvements in your partner dancing. Each session is an opportunity to progress and become a better dancer.