Latest / The Driven Athlete / Strength Training For Dancers with Dr. Gianna | Ep 133

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Strength Training For Dancers with Dr. Gianna | Ep 133 · The Driven Athlete

• 0:00
  SPEAKER_00: If you're a driven active person who wants to reach and pursue a higher quality life with some ambition, then guess what?
• 0:06
  SPEAKER_00: This podcast is for you.
• 0:08
  SPEAKER_00: This is the Driven Athlete Podcast.
• 0:11
  SPEAKER_00: What's up, y'all?
• 0:12
  SPEAKER_00: It's your man, Dr.
• 0:13
  SPEAKER_00: Kyle.
• 0:13
  SPEAKER_00: Welcome back to the Driven Athlete Podcast.
• 0:15
  SPEAKER_00: We got our very own uh Dr.
• 0:17
  SPEAKER_00: Gianna Morton with us again.
• 0:20
  SPEAKER_00: So uh it's a cool legendary guest appearance.
• 0:23
  SPEAKER_00: So thank you for coming on here.
• 0:25
  SPEAKER_01: Of course.
• 0:27
  SPEAKER_00: So um if people didn't know, um you were a competitive dancer, danced in college, yes, danced your whole life, and that's like your thing.
• 0:35
  SPEAKER_01: Dance is my thing.
• 0:36
  SPEAKER_00: Did you uh when did you start dancing?
• 0:39
  SPEAKER_01: Um my mom signed me up for like a ballet and tap class when I was two, two and a half.
• 0:44
  SPEAKER_00: Cool.
• 0:45
  SPEAKER_01: So as young as you can start.
• 0:47
  SPEAKER_00: Yeah.
• 0:47
  SPEAKER_00: But that but it's um cool because like that's a very demanding um sport population that these girls and some guys, you know, go through um that uh they don't otherwise know that can be things can be worked on and helped in the meantime, especially proactively too.
• 1:06
  SPEAKER_00: Yeah.
• 1:06
  SPEAKER_00: And that's what we nerd out on.
• 1:07
  SPEAKER_00: So that that's like your thing, you know, to help young dancers get fixed.
• 1:11
  SPEAKER_00: Um so you started at two and a half, yep, doing tap.
• 1:14
  SPEAKER_01: Yeah, tap ballet.
• 1:15
  SPEAKER_01: They used to do like those combo classes, you know, when you're two, you don't have a a big attention span for a long period of time.
• 1:22
  SPEAKER_00: Yeah, yeah, totally.
• 1:23
  SPEAKER_00: Um, I see that, you know, my daughter and all the other kidos in there, you know.
• 1:27
  SPEAKER_01: Looking around.
• 1:28
  SPEAKER_00: We actually tried my daughter to do some dance.
• 1:30
  SPEAKER_00: Um I think she was like three, just turned three.
• 1:34
  SPEAKER_00: It's she had normal.
• 1:35
  SPEAKER_00: She wasn't ready.
• 1:36
  SPEAKER_00: Yeah.
• 1:36
  SPEAKER_00: Yeah.
• 1:37
  SPEAKER_00: She was the other little dots you gotta stand on, and like she was just like zooming around and like not really paying attention.
• 1:42
  SPEAKER_01: Um, all the little gadgets.
• 1:45
  SPEAKER_01: Stay here, you know, try to make it fun, but yeah, it's hard.
• 1:48
  SPEAKER_00: And they were like, we'll just we'll come back in a couple months, you know, maybe six to eight months from now.
• 1:53
  SPEAKER_00: Um, so what do you well what from there, right?
• 1:56
  SPEAKER_00: You just kept going.
• 1:57
  SPEAKER_01: Yeah.
• 1:58
  SPEAKER_00: Did you always like did you try other things anytime, like other sports too, volleyball, soccer?
• 2:03
  SPEAKER_01: I did.
• 2:03
  SPEAKER_01: Um, my mom signed me up for dance actually because my cousin was doing it, and I said, I want to do what Shannon's doing, like, sign me up as well.
• 2:11
  SPEAKER_01: And she was like, Okay.
• 2:13
  SPEAKER_01: So she signed me up.
• 2:14
  SPEAKER_01: Um, I did gymnastics for a little bit, which you could say is kind of similar to dance um compared to like soccer.
• 2:22
  SPEAKER_01: And then I was also, she signed me up for soccer.
• 2:25
  SPEAKER_01: And after like a season or a couple years of playing that, I was like, Can you just sign me up for more dance?
• 2:32
  SPEAKER_01: She was like, Okay.
• 2:33
  SPEAKER_01: Yeah, I'll listen to the five-year-old, see what she wants to do.
• 2:37
  SPEAKER_01: Um, so I guess I kind of knew from a young age that it's just what I liked.
• 2:41
  SPEAKER_01: Um, so I I played like a recreational soccer league with like my brother, who was co-ed when I was probably in kindergarten.
• 2:49
  SPEAKER_01: And I was like, it was good, but I just want to dance.
• 2:52
  SPEAKER_01: Um, so by five, I had really stopped like gymnastics.
• 2:56
  SPEAKER_01: Maybe I did gymnastics like one more year.
• 2:58
  SPEAKER_01: Um, but I had stopped like everything else and just kind of went full force into dance, but definitely on my like wanting.
• 3:06
  SPEAKER_00: And how old were you were you with that when you were like, I'm all the dance now?
• 3:08
  SPEAKER_00: John to gymnastics, done with soccer, volleyball, whatever.
• 3:11
  SPEAKER_01: Probably about like five or six.
• 3:12
  SPEAKER_00: Five or six.
• 3:13
  SPEAKER_00: Wow.
• 3:13
  SPEAKER_01: Yeah, if I if I remember correctly.
• 3:15
  SPEAKER_00: That's cool.
• 3:16
  SPEAKER_01: Um, and then yeah, and then at five, um leading up to that, like you start in like the baby ballet and tap, like you do the like recreational classes, similar to you know what Blakely's doing.
• 3:29
  SPEAKER_01: And then um at age five, they asked me to be on the competition team, which was like, oh, this is really cool.
• 3:36
  SPEAKER_01: Um, which is like the next step um in like the dance world.
• 3:40
  SPEAKER_01: So at that I transitioned, I tried out for the competitive team, and then I started doing more dance because it was just more more classes, more dances, and yeah, became more of like a weekend requirement in that sense.
• 3:54
  SPEAKER_01: And then that's when it took off kind of from there.
• 3:56
  SPEAKER_00: Yeah, cool.
• 3:57
  SPEAKER_00: So that's awesome.
• 3:58
  SPEAKER_00: I definitely have heard and I agree that like gymnastics has a lot of carryover to a lot of things for like little kids, a great you know, sport activity to have young kids get into.
• 4:09
  SPEAKER_01: Yeah.
• 4:10
  SPEAKER_00: And then from there it's like the gateway, you know, just for motor skills and uh balance, coordination, yeah, um, athletic movements, you know, power jumping, landing, tumbling, stuff like that.
• 4:22
  SPEAKER_00: Um, we uh yeah, we're we're planning on doing more of that with with our kiddos too.
• 4:27
  SPEAKER_01: Yeah, it was fun.
• 4:27
  SPEAKER_01: I I mean, I don't know.
• 4:28
  SPEAKER_01: I this is five-year-old me now.
• 4:30
  SPEAKER_01: I don't know why I had said like dance is what I want to do.
• 4:34
  SPEAKER_01: Um, but actually there's a little bit of carryover.
• 4:38
  SPEAKER_01: Like I started, I did some tumbling type stuff um when I started dancing, um, but different than like if I went down the gymnastics route um that you see.
• 4:49
  SPEAKER_01: So there's some carryover too of like things I did in dance that um I probably learned in gymnastics, but not everything.
• 4:57
  SPEAKER_01: It's still two different sports.
• 4:59
  SPEAKER_00: Yeah, yeah, totally.
• 5:00
  SPEAKER_00: Um what do you love?
• 5:01
  SPEAKER_00: What do you love about dance where you're like this is what I want to do?
• 5:03
  SPEAKER_00: And then enough strength to like through middle school, high school, college.
• 5:08
  SPEAKER_01: Keep doing it.
• 5:09
  SPEAKER_01: Um I liked the there's a big artistic component to it as well, and like a creative component to it as well as the physicality behind it.
• 5:20
  SPEAKER_01: Um, so I liked how there was like rules and ways things had to be done, but then that you also had like your own way to put your own like spin on it versus you know, sometimes other sports or activities, it's like, no, this is how you do it.
• 5:34
  SPEAKER_01: You have to follow these steps and these uh this process to catch the ball, to kick the ball this way.
• 5:41
  SPEAKER_01: So there's like the basics uh foundations of like this is how you turn, this is how you leap.
• 5:46
  SPEAKER_01: And there was just so many like variations of how to do that.
• 5:49
  SPEAKER_01: And then it was like, okay, now you're doing this to a really fast song, you're doing this to a really slow and emotional song.
• 5:54
  SPEAKER_01: How can you change that movement?
• 5:57
  SPEAKER_01: Um, and how can you like tell the story?
• 5:59
  SPEAKER_01: So I enjoyed like that part of it um a lot.
• 6:03
  SPEAKER_00: Um so there's some creative interpretation that you can express through the dance moves.
• 6:09
  SPEAKER_00: Cool, yeah, yeah.
• 6:11
  SPEAKER_00: You know, definitely not my thing.
• 6:13
  SPEAKER_01: Creativity expression.
• 6:14
  SPEAKER_00: Yeah, this is a sad song, so like really express the melancholy here.
• 6:20
  SPEAKER_00: Yeah.
• 6:20
  SPEAKER_01: I started out, I was a big jazz person.
• 6:22
  SPEAKER_01: Like, would it get out there in like the craziest costume, and it would be like a song where you'd had to like go crazy, and that was like what I started out loving.
• 6:32
  SPEAKER_01: And then as I got older, I started to appreciate the more emotional um pieces in that sense.
• 6:39
  SPEAKER_00: Did you so then what would you say you really were like prioritizing and in specializing in?
• 6:46
  SPEAKER_00: Like jazz?
• 6:47
  SPEAKER_01: Was that you like so jazz is what I started.
• 6:49
  SPEAKER_01: Yeah, like when I started doing all my solos, um, jazz is kind of like they were like, do a jazz soul, like that's what you're good at.
• 6:56
  SPEAKER_01: Um so I did that.
• 6:57
  SPEAKER_01: And then probably up until like eighth grade, maybe freshman year of high school, I added in um like a contemporary slash lyrical um solo.
• 7:09
  SPEAKER_00: What's that mean?
• 7:10
  SPEAKER_01: So contemporary um and lyrical are just slower, um, those are what you would consider more like the emotional um pieces versus jazz.
• 7:19
  SPEAKER_01: So like jazz is one of those like pop songs you hear on the radio.
• 7:22
  SPEAKER_01: Um, whereas like lyrical contemporary has like usually a story behind it or there's something you're trying to portray, which that can happen in jazz, but it's it's different.
• 7:32
  SPEAKER_01: It's more you could say jazz is like the sassy or like Broadway theatrical type um styles.
• 7:39
  SPEAKER_01: And even within jazz and lyrical, there's so many variations.
• 7:42
  SPEAKER_01: Um, but lyrical and contemporary was more interpretive in that sense, whereas jazz was more like hit it hard, sassy, fun, yeah, like you think roquettes, jazz, like that type of stuff.
• 7:56
  SPEAKER_01: Um, so I made that transition probably as I matured as well from like, you know, that 13, 14 age um through.
• 8:05
  SPEAKER_01: And it definitely helped me grow as a dancer because you learn a lot about yourself as you're trying to like tell a story while dancing.
• 8:13
  SPEAKER_01: Um, and I always did lyrical and contemporary pieces, like group dances growing up.
• 8:18
  SPEAKER_01: Um, but solos are where it was just you on stage, so you really had more pressure to like perform.
• 8:24
  SPEAKER_01: Um and yeah, I mean I loved like lyrical and contemporary once I like got into it more.
• 8:30
  SPEAKER_01: But you know, as a kid, you love hip hop, tap, jazz, like all the fun, energetic ones.
• 8:35
  SPEAKER_01: And then, you know, as you get older, you mature, transition, and then I kind of switched to more of those styles.
• 8:41
  SPEAKER_00: Um, going through high school to college, what would you say was still your favorite that you're specialized in?
• 8:47
  SPEAKER_00: Was it the jazz pop, like hip-hop?
• 8:50
  SPEAKER_01: I did.
• 8:51
  SPEAKER_01: I would say, yeah, jazz always was like is my favorite.
• 8:55
  SPEAKER_01: Um, like the high energy in college.
• 8:57
  SPEAKER_01: We don't we didn't do this as much in um like my studio, but palm became really is really popular in college, especially with um like NDA and UDA competitions.
• 9:07
  SPEAKER_01: Um it's its whole own category.
• 9:10
  SPEAKER_01: So it's like jazz, but you're holding palms and everything's really like sharp.
• 9:14
  SPEAKER_01: So it kind of has a little bit of that like cheer feel to it because you have the pom-poms.
• 9:19
  SPEAKER_00: Um you say sharp, what do you mean?
• 9:22
  SPEAKER_01: Like when you're hitting, like there's a lot of movements like Y, T, uh, low V, like it's a very precise movement.
• 9:30
  SPEAKER_01: And it's like there's like your arms have to be like that, thumbs tucked, they say donut holes to the front.
• 9:37
  SPEAKER_01: Okay.
• 9:38
  SPEAKER_01: There's a lot of like cues and stuff, but it's like your arms have to be there, and the whole team, um, like you want to look like the same.
• 9:44
  SPEAKER_01: It wants to be a picture.
• 9:45
  SPEAKER_01: Um, so sharp in that sense versus lyrical to be like, all right, now fluff your arm out to the side, and everyone kind of would like do it in a slow, like their own way.
• 9:55
  SPEAKER_01: Um, so palm was more like precise in that sense.
• 9:58
  SPEAKER_01: Um, but it was to like those fun, upbeat, like songs changing, like mixes.
• 10:04
  SPEAKER_01: Um, so I really enjoyed Palm because it was like, you know, you got the crowd going.
• 10:08
  SPEAKER_01: Yeah.
• 10:09
  SPEAKER_01: Um, but it's such a different like college dance versus uh competitions when you're like performing for a judge is so different.
• 10:16
  SPEAKER_01: Um, so that's why you kind of like a little bit of both.
• 10:19
  SPEAKER_00: Yeah.
• 10:19
  SPEAKER_00: Did you do you remember any particular solo competitions, performances where you were like you felt nervous, like you were like nervous?
• 10:28
  SPEAKER_00: Um yeah, what any memorable ones?
• 10:32
  SPEAKER_01: I think I always felt nervous going out.
• 10:35
  SPEAKER_01: Um obviously by like the end of the weekend.
• 10:39
  SPEAKER_01: So if it was like the first dance of the weekend, it was my solo.
• 10:43
  SPEAKER_01: I was like, how's the floor gonna feel?
• 10:45
  SPEAKER_01: Like, is it sticky?
• 10:46
  SPEAKER_01: Is it slipperier?
• 10:47
  SPEAKER_01: Like, am I gonna hit these turns?
• 10:49
  SPEAKER_01: Versus if like my solo was Sunday night.
• 10:52
  SPEAKER_01: And I was like, oh, like I've danced in this like stage 10 times this weekend, not a big deal.
• 10:57
  SPEAKER_01: Um I'm trying to think if there's one in particular.
• 11:01
  SPEAKER_01: I do remember I had a great performance once.
• 11:04
  SPEAKER_01: Um, it was a teacher I'd never or first time I've worked with him, and he was super, super like hard, like not loving.
• 11:13
  SPEAKER_01: Like, that was so great.
• 11:14
  SPEAKER_01: Like you came off and he was like, that was good, like very not emotional, like was just I guess strict.
• 11:21
  SPEAKER_01: Um, and I came off after doing one of my souls, and he was like, That was the best I've seen you dance.
• 11:26
  SPEAKER_01: And I was like, Wow.
• 11:28
  SPEAKER_01: But he said it like no emotion, like no emotion, but for him, it was like a really big deal.
• 11:32
  SPEAKER_01: And I was like, amazing.
• 11:34
  SPEAKER_01: He was like, You showed like you like projected what I wanted you to project out there.
• 11:40
  SPEAKER_01: Um, and I would say that was what I think I was just in a good like headspace at the time.
• 11:47
  SPEAKER_01: Like I wasn't too nervous.
• 11:50
  SPEAKER_01: I was I was obviously had a little bit of nerves, but it was a competition like that I felt really confident going into.
• 11:58
  SPEAKER_01: Um, and it was like just gonna do what I gotta do.
• 12:01
  SPEAKER_00: And she just felt like loose, confident, yeah, relaxed.
• 12:05
  SPEAKER_00: And a good head space.
• 12:06
  SPEAKER_01: A good headspace.
• 12:08
  SPEAKER_00: And I was like, what do you feel like you projected that he was like, you did the thing good?
• 12:12
  SPEAKER_00: What was the thing?
• 12:13
  SPEAKER_00: What'd you project?
• 12:14
  SPEAKER_01: Project if I remember from that performance was like if you told me there was no one in the room, I would have been like, Oh yeah, there's probably no one in the room.
• 12:23
  SPEAKER_01: Like I wasn't focused on the audience and like, oh my god, everyone's watching me.
• 12:27
  SPEAKER_01: It was like I was by myself and was able to just perform like I was in my bedroom and no one was watching.
• 12:33
  SPEAKER_01: And I feel like that helped a lot because it what you weren't like worried, we're like, oh, are people like, are they judging you?
• 12:40
  SPEAKER_01: Like, are you gonna hit that turn or are your toes pointed on that leap?
• 12:44
  SPEAKER_01: And I was just kind of did it um as if no one was watching or just one person was watching, versus me having to perform in front of like a large crowd and getting like the nerves of that sense.
• 12:53
  SPEAKER_01: So I feel like I was able to just like be myself in a way.
• 12:59
  SPEAKER_01: Um, and then he was like, do that again, do that every time.
• 13:04
  SPEAKER_00: Cool.
• 13:04
  SPEAKER_00: Yeah, yeah.
• 13:05
  SPEAKER_01: It was a cool moment, it was around that like middle school age.
• 13:07
  SPEAKER_01: So I think it's like you kind of like come over the curve of like being a little kid and like understanding like the artistic like components behind dance, and I was like, that was it.
• 13:19
  SPEAKER_00: Is that what most girls do or guys too would do that?
• 13:21
  SPEAKER_00: Like they turn a corner of uh comprehension at round 13, 12, 13.
• 13:29
  SPEAKER_01: Yeah, I would say like middle school.
• 13:31
  SPEAKER_01: I mean, it can vary for everyone, but middle school is a big time to where you turn as a dancer, and then the people who are like, this isn't for me, kind of fall off.
• 13:42
  SPEAKER_01: So like I'll talk to people and be like, Yeah, I danced up until like middle school.
• 13:46
  SPEAKER_00: Yeah, it's pretty classic.
• 13:47
  SPEAKER_00: Or like high school.
• 13:48
  SPEAKER_00: The classic fork on the road.
• 13:49
  SPEAKER_01: Yeah, fork in the road where it's like it was fun.
• 13:52
  SPEAKER_01: I had a great time doing it, but like I have no interest in continuing versus like no, like I want to keep doing this high school, possibly college, and yeah, from there.
• 14:01
  SPEAKER_00: Yeah, yeah.
• 14:02
  SPEAKER_00: Cool.
• 14:03
  SPEAKER_00: Um did you battle any injuries?
• 14:07
  SPEAKER_01: I did have two injuries.
• 14:09
  SPEAKER_01: One was dance related, um, different than I know what we've talked about.
• 14:14
  SPEAKER_01: So mine was like an incident.
• 14:16
  SPEAKER_01: I did um like a kick and I landed on the side of my foot and I broke my fifth metatarsal.
• 14:23
  SPEAKER_01: Um, so that was like a almost like a freak accident where it wasn't like something that built over time.
• 14:30
  SPEAKER_01: It was just I was practicing on carpet.
• 14:33
  SPEAKER_01: It was probably not the best place to be practicing.
• 14:36
  SPEAKER_01: And I just like whacked it on the floor and it broke.
• 14:40
  SPEAKER_01: Um, and then my other injury was also to the, I think it was the opposite ankle.
• 14:45
  SPEAKER_01: I don't remember anymore.
• 14:47
  SPEAKER_01: Um, but I sprained my ankle in gym class.
• 14:50
  SPEAKER_00: Oh, okay.
• 14:50
  SPEAKER_01: So it limited my dance abilities, but it like wasn't dance that caused my injury.
• 14:56
  SPEAKER_01: Um, it was floor hockey in gym.
• 14:58
  SPEAKER_01: Oh, okay.
• 14:59
  SPEAKER_01: All right.
• 14:59
  SPEAKER_01: Yeah, yeah.
• 15:00
  SPEAKER_00: That's good.
• 15:00
  SPEAKER_01: Yeah, you make a dancer play floor hockey, and that's what happens.
• 15:04
  SPEAKER_00: Not not yeah, that wasn't your thing.
• 15:06
  SPEAKER_01: It wasn't my thing.
• 15:07
  SPEAKER_01: It's okay.
• 15:07
  SPEAKER_00: But you participated, that's what's important.
• 15:09
  SPEAKER_01: Exactly.
• 15:10
  SPEAKER_01: Got the got the grade.
• 15:11
  SPEAKER_00: So with um competitive dancers, but like after that fork in the road, come to high school, and it's like really to dial in and get more competitive, train more purposefully, more aggressively, and stuff.
• 15:25
  SPEAKER_00: What's like the what's the ultimate pathway?
• 15:28
  SPEAKER_00: Like, man, this girl or this guy took it to the end, like all the way to limits.
• 15:33
  SPEAKER_00: And like, you know, I don't know, what like 25, like they're like in their 30s.
• 15:37
  SPEAKER_01: Still dancing.
• 15:38
  SPEAKER_01: There's a couple, I would say there's two kind of forks in the road you can go.
• 15:42
  SPEAKER_01: Um, so you can become a like a dance major, um, where you like major in college in dance.
• 15:50
  SPEAKER_01: Um, those girls usually end up going to um perform after college, um, whether it's in a company or um I'm in a ballet company, maybe the Roquettes, something where um like Broadway or something.
• 16:04
  SPEAKER_01: Like Broadway, yeah.
• 16:05
  SPEAKER_01: Something where they're like on a performance track.
• 16:08
  SPEAKER_00: Cruise cruise trip ships?
• 16:10
  SPEAKER_01: Cruise dancers, um, like they're performers on the cruise.
• 16:14
  SPEAKER_01: Um, and their career is like dancing.
• 16:18
  SPEAKER_00: Um and they travel, like if they're traveling businesses, like the ballet would travel from city to city to city.
• 16:24
  SPEAKER_01: Yeah.
• 16:25
  SPEAKER_01: Um a little bit of both.
• 16:26
  SPEAKER_01: Um, like when you're on a cruise, like you're going wherever the cruise ship is going.
• 16:30
  SPEAKER_01: Yeah.
• 16:31
  SPEAKER_01: Um, but then there's also people who like Broadway in New York, it's not really traveling.
• 16:37
  SPEAKER_01: Um, so you're you sign up for that show.
• 16:39
  SPEAKER_01: Um, but it's not, it's usually like you're going from job to job, like contract to contract.
• 16:46
  SPEAKER_01: Um, it's not usually like you sign up for 10 years.
• 16:50
  SPEAKER_01: It's kind of like, all right, we we'll have you for this year, nine months kind of it depends on the contract and stuff.
• 16:58
  SPEAKER_01: Um, and then they could re-sign you from there.
• 17:00
  SPEAKER_00: Um or go somewhere else.
• 17:02
  SPEAKER_01: Go somewhere else.
• 17:02
  SPEAKER_01: Yeah.
• 17:03
  SPEAKER_01: A lot of them sign up with like, or they'll go to like talent agencies, and then those people kind of help them find their next like recruiting.
• 17:10
  SPEAKER_01: Yeah.
• 17:10
  SPEAKER_01: Like a recruiting process in that sense to help them like guide where they want to be.
• 17:15
  SPEAKER_01: Are you in LA?
• 17:16
  SPEAKER_01: Are you in New York?
• 17:18
  SPEAKER_01: Um, are you just in the Midwest?
• 17:20
  SPEAKER_01: Are you here in South Florida?
• 17:22
  SPEAKER_01: Yeah.
• 17:22
  SPEAKER_01: Um, and then it can kind of guide you like where you're going and what you're doing.
• 17:26
  SPEAKER_00: So the for for m the way my brain works would be like imagine if a baseball player, right, went to college, played in college, yep, and then got drafted and then played in the farm, like the minor leagues, and then made it to the big leagues.
• 17:39
  SPEAKER_01: Yeah.
• 17:40
  SPEAKER_00: Would the minor leagues and farm league type of level, what would that be?
• 17:45
  SPEAKER_00: And then what would the big leagues be?
• 17:47
  SPEAKER_00: And then the all-stars of the big leagues.
• 17:49
  SPEAKER_01: Of the big leagues.
• 17:50
  SPEAKER_01: I would say it just depends on how like I don't say how big of the contract is, but like if you're on Broadway or you're on like a like a well-known like show, then that would kind of be like you made it to the big leagues, or you're in like a very like the nutcraft.
• 18:07
  SPEAKER_01: The elite tier.
• 18:08
  SPEAKER_01: Like the elite tier.
• 18:09
  SPEAKER_01: Um, but sometimes those like other maybe like farm teams you can relate to maybe some of the smaller projects where um you're still getting dancing, but like if I said your name, people would be like, I don't know who you're getting paid, but it's not like life-changing.
• 18:24
  SPEAKER_01: Yeah, like you're not signing like million-dollar contracts in that sense.
• 18:29
  SPEAKER_01: Yeah, yeah.
• 18:30
  SPEAKER_01: Um and then to a lot of um dancers too, as they get older through that process, we'll then become choreographers, and that's where you start to know a lot of the names.
• 18:40
  SPEAKER_01: Um, they'll go to conventions or studios and places, we'll hire them to come choreograph.
• 18:46
  SPEAKER_01: And then that's where it's like, I know this person because they put out great choreography.
• 18:51
  SPEAKER_01: I've seen it at competitions, I've seen it.
• 18:55
  SPEAKER_00: And then they develop, they transition to choreography.
• 18:58
  SPEAKER_01: They yeah.
• 18:58
  SPEAKER_01: Or some people even start like younger, like right out of college, and they'll start choreographing and they still take some classes and they're still doing like I'll say, like projects.
• 19:08
  SPEAKER_01: Um, I mean, just to say with social media, it's grown so much.
• 19:12
  SPEAKER_01: Like, I mean, you could be famous dancing on TikTok, um, be a professional dancer, and everyone knows you from your 30-second TikTok clips.
• 19:21
  SPEAKER_01: Um, but then also choreographing um in that sense, and people will hire you to teach master classes or choreograph um like competition dances um in that sense.
• 19:33
  SPEAKER_01: And then it's like, all right, like there you go.
• 19:35
  SPEAKER_01: Like, I know that name, like I want to hire that person because they've done so well and their choreography has been well recepted to like competitions and stuff.
• 19:47
  SPEAKER_00: Yeah, yeah, cool.
• 19:48
  SPEAKER_00: What um I imagine it must be a difficult transition, just like for other high-level professionals, too, of like you're on the tail end of your career, and it's like you're not getting as many offers of contracts, and it's like the realization of like I'm not a young spring chicken anymore.
• 20:07
  SPEAKER_01: Yeah, I mean, and injuries can take people out.
• 20:10
  SPEAKER_01: Like, you could be completely healthy, you do something, you injure yourself, and it's like, well, I can't dance anymore.
• 20:18
  SPEAKER_01: Like at that level, I need to kind of shift my mindset of like what I'm gonna do.
• 20:23
  SPEAKER_00: Um how can I bring value to this industry?
• 20:26
  SPEAKER_00: Yeah, it's not performing anymore.
• 20:28
  SPEAKER_01: Yeah.
• 20:28
  SPEAKER_00: Well, it could be, right?
• 20:29
  SPEAKER_00: But that's what we come in, or you yeah.
• 20:32
  SPEAKER_00: Um, that's that's a tough trend.
• 20:33
  SPEAKER_00: I mean, for all all sports, it's like a it's like an identity crisis, yeah, you know, where it's like you've only known to be this competitive performer, and then now you're not valuable anymore.
• 20:45
  SPEAKER_01: You know, you're just now what are you?
• 20:47
  SPEAKER_01: Yeah, you know, and that's too, I think, how people get into like coaching and opening dance studios because then they feel like they're providing their value and to like the next generation.
• 20:57
  SPEAKER_01: So it's like I'm gonna coach these girls, and I used to be able to do that.
• 21:02
  SPEAKER_01: So, like, we're gonna do this.
• 21:03
  SPEAKER_01: I know what it takes to do these skills, and I'm gonna like give you that knowledge, or I'm gonna open a studio and like help these girls get to college and dance professionally.
• 21:13
  SPEAKER_01: And um, there's some really, really good studios.
• 21:16
  SPEAKER_01: Um, and it's I mean, it's to the training and studio owners who kind of foster that environment to like prepare those girls for the next step.
• 21:25
  SPEAKER_00: Did you ever go through something like that?
• 21:26
  SPEAKER_00: Like your last dance in college?
• 21:29
  SPEAKER_01: My last dance in college was so or like was there a moment like that or not really?
• 21:34
  SPEAKER_01: Like my last last.
• 21:36
  SPEAKER_01: Um in high school, there was definitely a big moment.
• 21:38
  SPEAKER_01: Um, they do like a senior dance at the end of our recital.
• 21:41
  SPEAKER_01: All the girls wear white, the moms come up to the front.
• 21:44
  SPEAKER_01: I actually watched the video, I'd say like a couple weeks ago, because it was like nine years ago today was your senior.
• 21:52
  SPEAKER_00: Yeah, I mean, end of May makes sense.
• 21:54
  SPEAKER_00: Yeah.
• 21:55
  SPEAKER_01: Um, so that was like a big moment of like, wow, I'm leaving.
• 21:59
  SPEAKER_01: Like This studio, like these friends, like everyone I've made like connections with here.
• 22:05
  SPEAKER_01: And then in college was a little different just because COVID.
• 22:08
  SPEAKER_01: Um, it was so unknown what the next year would look like.
• 22:12
  SPEAKER_01: Um, so my last performance, like I didn't know it was my last competition.
• 22:17
  SPEAKER_01: Um, because the following year we did like performances, but it was like on a video or in front of like a really, really small isolated crowd.
• 22:27
  SPEAKER_01: Um, so that was a little less anticlimatic because it was so much unknown at the time.
• 22:33
  SPEAKER_01: Um, but in high school, I like vividly remember like last competition, last recital.
• 22:37
  SPEAKER_01: Um, even in high school, like last basketball game, you know, everyone comes out and they do the banquets.
• 22:43
  SPEAKER_01: So that was definitely like a nice closure.
• 22:46
  SPEAKER_01: College was a little harder just because of the circumstances at the time.
• 22:50
  SPEAKER_00: Yeah, yeah, totally.
• 22:51
  SPEAKER_00: And you built the program yourself pretty much, right?
• 22:53
  SPEAKER_00: Uh at Quinnipiac.
• 22:55
  SPEAKER_01: Yeah.
• 22:55
  SPEAKER_01: I started.
• 22:56
  SPEAKER_01: Um, so when I first went to Quinnipiac, I joined one of the like um student run hip-hop teams.
• 23:02
  SPEAKER_01: Um, there was no like competitive coach run um dance team at the time.
• 23:08
  SPEAKER_01: And then my sophomore year is where we had a little administration shift, and they were going to fund club sports, which dance would be considered a club sport, and we'd get like a substantial uh like amount of funding from the school.
• 23:24
  SPEAKER_01: Um, and even since I was there, the program's grown tremendously.
• 23:28
  SPEAKER_01: Um, but that's when we hired a coach.
• 23:30
  SPEAKER_01: Um, so it was me and then my other friend who um were like the two who like kind of led the led the trail.
• 23:38
  SPEAKER_01: And there was a coach in the area who was like dying to get in at Quinnipiac and she's been trying to start a team for years.
• 23:44
  SPEAKER_01: So it was nice that she kind of landed in our lap.
• 23:47
  SPEAKER_01: Um, and she's awesome.
• 23:48
  SPEAKER_01: She owns a local studio, she danced in college, she's trained tons and tons of girls.
• 23:53
  SPEAKER_01: Um, so she was great.
• 23:55
  SPEAKER_01: And it was me, my friend, um, and then the coach, and we kind of like started the program.
• 24:02
  SPEAKER_01: I mean, you know, first year there's like 10 girls on the team.
• 24:05
  SPEAKER_01: We were like, please, someone just show up to try out.
• 24:07
  SPEAKER_01: It's like, you know, trying to prove yourself.
• 24:09
  SPEAKER_01: Um, and now they do like recruitment camps and I mean they're at nationals and yeah, we watched it on the TV in the clinic.
• 24:18
  SPEAKER_01: In the clinic.
• 24:19
  SPEAKER_01: Um, so they've grown a ton, which is awesome.
• 24:22
  SPEAKER_01: So I was those beginning little steps to help like lay lay the foundation, and now it's I'm I'm glad to see it's grown because it just shows that there's so much interest um in dance and in the sport growing and that sort of stuff.
• 24:35
  SPEAKER_00: What what's like the culture in college dance compared to like high school?
• 24:42
  SPEAKER_00: Um or like the difficulty and like the competitiveness culture.
• 24:46
  SPEAKER_01: Um it's a little different.
• 24:48
  SPEAKER_01: Um I mean when you're in high school, I mean, high school's just a smaller like boat.
• 24:55
  SPEAKER_01: So like everyone knows everyone.
• 24:57
  SPEAKER_01: Whereas in college, like these girls are coming to try out and like you don't know any of them, versus in high school, like you kind of know who everyone is.
• 25:06
  SPEAKER_01: Yeah.
• 25:07
  SPEAKER_01: Um but I would say it's definitely competitive.
• 25:10
  SPEAKER_01: There's a larger pool that you're pulling from in college because people will not commit to a school um based on if they make the team or not, or sometimes they don't even get into the school to start.
• 25:20
  SPEAKER_01: So you have to get into the school and then you have to try out for the dance team and make the team.
• 25:24
  SPEAKER_01: Whereas in high school, it's like, all right, these are the people that live within this radius.
• 25:29
  SPEAKER_01: Like we know they're gonna be trying out for the team.
• 25:32
  SPEAKER_01: Um, so I'd say less competitive for making the team.
• 25:35
  SPEAKER_01: Um, college is definitely harder in that sense.
• 25:39
  SPEAKER_01: And then when you're in college, I mean, you just have more independence.
• 25:42
  SPEAKER_01: So I feel like you're definitely closer with your team.
• 25:45
  SPEAKER_01: Um, I mean, you're spending a ton of time together, breaks in between classes, in between practices, basketball games, where in high school, um, you had like practice after school and you had your games, but most girls also danced at a studio.
• 26:01
  SPEAKER_01: So it was kind of supplemental.
• 26:03
  SPEAKER_01: Um, whereas in college, like that was all you did.
• 26:06
  SPEAKER_01: Um, so more competitive, but definitely more of like a team feel, which I think is why a lot of people want to be a part of it.
• 26:12
  SPEAKER_00: Yeah, yeah, it's cool.
• 26:13
  SPEAKER_00: That's awesome.
• 26:14
  SPEAKER_00: So you mentioned injuries, right?
• 26:16
  SPEAKER_00: That's what we do and like get people better and stuff.
• 26:18
  SPEAKER_00: What are typical things that you see common, you know, for dancers that will hamper them with issues?
• 26:25
  SPEAKER_01: Um, I would say top, I mean, definitely lower body injuries are more common if you're talking through like mechanics and movement patterns and why um issues arise.
• 26:39
  SPEAKER_01: So I would say um ankle, just because there's a lot of jumping, landing, turning, um, knee issues as well, and then kind of up the chain, hip, um, SIJ, low back, um, those all are common ones.
• 26:54
  SPEAKER_01: I'll see I'll I probably would say knee, knee and back maybe are the two most common.
• 26:59
  SPEAKER_01: Yeah.
• 27:00
  SPEAKER_01: Um, but then when I'm working on your knee, I'm looking at your ankle or looking at your hip.
• 27:05
  SPEAKER_01: So um it's similar to kind of how we evaluate people.
• 27:11
  SPEAKER_01: It's one area, but you're looking down the chain in that sense.
• 27:15
  SPEAKER_00: And how would you describe like those issues arise?
• 27:19
  SPEAKER_01: I would say it's usually occur taking out like a situation like mine where I fell and like broke like a traumatic injury.
• 27:26
  SPEAKER_01: Um, it's usually over time, like a slow and gradual, like, yeah, like my back started bothering me.
• 27:33
  SPEAKER_01: Um, and then like nine months later, it's like, wow, my back's killing me.
• 27:37
  SPEAKER_01: The season's over, but like I can't even move now because it's kind of progressed.
• 27:41
  SPEAKER_01: So I would say like those micro traumas over a long period of time, um, just the repetitive movements, um, the poor mechanics that maybe they don't realize in the moment are poor mechanics, um, with a lack of like underlying stability um and strength in that way.
• 28:00
  SPEAKER_01: Um, that just kind of manifests to these girls who are like, I can't, I can't even put pressure here.
• 28:06
  SPEAKER_01: Every time I walk, it hurts, and then it kind of you know builds from there.
• 28:09
  SPEAKER_00: I'm sure they just like power through it.
• 28:11
  SPEAKER_01: Yeah.
• 28:11
  SPEAKER_00: Until they can't.
• 28:12
  SPEAKER_01: It's like March, and you're like, I got two competitions left.
• 28:15
  SPEAKER_01: We're gonna take some Advil and get on the stage.
• 28:18
  SPEAKER_00: Yeah, yeah, exactly.
• 28:19
  SPEAKER_00: Um, which, you know, that's a it's a that makes sense, you know.
• 28:23
  SPEAKER_00: Like a thousands and thousands of reps have done the same kind of thing with what you were saying of like not the best underlying stability to support the structures that are going through fast, abrupt, challenging movements over and over again, and then just compounds over time.
• 28:38
  SPEAKER_00: And that's exactly like the kind of thing that we well, other other athletes and active adults that we see beyond just dance.
• 28:45
  SPEAKER_00: It's uh it seems like an interesting recipe.
• 28:47
  SPEAKER_00: Like that's what seems to be the main culprit of non-traumatic injuries that just like develop over a long period of time.
• 28:54
  SPEAKER_00: Don't really know what happened, it just kind of started developing now.
• 28:57
  SPEAKER_00: It's gotten progressively worse over the last several weeks.
• 28:59
  SPEAKER_01: Yeah.
• 29:00
  SPEAKER_00: Um, so with that being, all right.
• 29:02
  SPEAKER_00: So let's talk about like with knee issues, all right.
• 29:05
  SPEAKER_00: So ankle, well, this is what knee issues, all right.
• 29:07
  SPEAKER_00: What area of the knee usually will bother?
• 29:10
  SPEAKER_00: Like, imagine like a 13 to an 18-year-old dancer.
• 29:14
  SPEAKER_01: I would say it's usually like infra patellar or like um underneath your patella, so kind of of that like patella femoral type pain, um, or like patellar pain.
• 29:27
  SPEAKER_01: Um those are the most common ones that I see aside it from being traumatic.
• 29:33
  SPEAKER_01: I mean, I know dancers who also tore their ACL, um, have torn other ligaments in their knee.
• 29:38
  SPEAKER_01: Um, but I would say those two areas um are kind of the most common, which makes sense um given all like the jumping and landing and I mean, just the the movements behind dance, um, that those structures are kind of being stressed over and over, um, with a lack of like glute, core stability, um, poor mechanics and how things are set up, um, that over time those areas just tend to get irritated and then they're like, well, now my knee hurts every time I plie or squat.
• 30:14
  SPEAKER_00: Yeah, yeah.
• 30:15
  SPEAKER_00: Yeah, totally.
• 30:17
  SPEAKER_00: Um, and then low back, right?
• 30:19
  SPEAKER_00: You said SIJ, so sacred iliac joint, the pelvis.
• 30:21
  SPEAKER_00: So pelvic instability.
• 30:23
  SPEAKER_01: Yeah.
• 30:23
  SPEAKER_00: And then lumbar.
• 30:25
  SPEAKER_01: Pelvic instability, lumbar, um, kind of leading into like that, I guess you could say like hypermobility um type bucket, where um a lot of things like just repeated extension movements, um, are then super painful.
• 30:43
  SPEAKER_01: Um, just because they're either trying to extend their back um over and over and over, um, past maybe like a what a normal movement uh or range of motion that someone would go through.
• 30:56
  SPEAKER_01: And it's the first time you do it, it doesn't feel bad, but when you've done it a hundred times, it's like, wow, now my back's starting to hurt.
• 31:01
  SPEAKER_01: Um, which I think comes down to a similar issue where it's like, are we using our core the right way?
• 31:08
  SPEAKER_01: Are we getting our glutes activated and then maybe just like modifying the movement patterns for a short period of time until we get things under control and then can dive into more dance-specific movements from there?
• 31:21
  SPEAKER_00: Yeah, yeah, totally.
• 31:22
  SPEAKER_00: Um the so w what about with people that dancers that are just moving and grooving and compet being competitive right now, and I don't really have an issue.
• 31:31
  SPEAKER_00: Proactively, what would you recommend to prevent stuff like that from developing?
• 31:35
  SPEAKER_01: I mean, I would definitely recommend strength training.
• 31:39
  SPEAKER_01: Um, like any sort of strengthening stability program.
• 31:44
  SPEAKER_01: Um, I mean, if they're able to.
• 31:46
  SPEAKER_01: I know um we were just talking to like with the the force plates we got, being able to get some objective data um if they have access to a therapist or um a clinic that has something so you can kind of get a better picture of like what you're maybe lacking strength wise, or are you compensating?
• 32:05
  SPEAKER_01: Um, because you may not realize it, but maybe your left side's compensating more than your right, or vice versa.
• 32:11
  SPEAKER_01: Um, and then just like building it into your kind of dance route dance schedule.
• 32:19
  SPEAKER_01: Um, just a day to like work on, like I mean, I would just say strength training in general, focusing obviously um glute, core, stability, like proprioception, um, balance training, um, all things that will carry over to dance.
• 32:35
  SPEAKER_01: Yeah.
• 32:36
  SPEAKER_01: Um, and even if you have no pain, I mean, that's great.
• 32:38
  SPEAKER_01: If you have no pain, like great, work on it.
• 32:40
  SPEAKER_01: You don't have to keep it there.
• 32:42
  SPEAKER_01: We don't have to change what we're doing.
• 32:43
  SPEAKER_01: Um, but we can work on things to so when you're in college, you're not having issues arise in that sense.
• 32:50
  SPEAKER_00: And we also know, I mean, like it'll also just elevate the level of performance.
• 32:53
  SPEAKER_00: Yeah.
• 32:53
  SPEAKER_00: Like it'll just elevate speed and our power movements.
• 32:56
  SPEAKER_00: Yeah.
• 32:57
  SPEAKER_01: Jumping higher.
• 32:58
  SPEAKER_01: I mean, two, I think people worry like if they strength train too much, um, they're gonna lose like flexibility.
• 33:07
  SPEAKER_01: But I mean, to be able to keep your leg up in an extension, like you need strength to get it there, too.
• 33:13
  SPEAKER_01: To get it there, to keep it there.
• 33:14
  SPEAKER_01: Yeah.
• 33:14
  SPEAKER_01: I mean, flexibility is part of the equation.
• 33:17
  SPEAKER_01: Um, but like you let go of it and can it stay there, or is it gonna fall down?
• 33:20
  SPEAKER_01: So I think strengthening too elevates your performance.
• 33:23
  SPEAKER_00: Um what do you what do you say what when a imagine a 13-year-old, or let's say a 15-year-old sophomore in high school, freshman in high school is like, I don't want to strength train because I don't want to get and I don't want to get stiff and lose my flexibility.
• 33:35
  SPEAKER_00: So therefore I'm not gonna strengthen.
• 33:36
  SPEAKER_00: Strength train.
• 33:38
  SPEAKER_00: What do you say?
• 33:38
  SPEAKER_01: Um I would just I mean more education-based, like why do you think that strength training is going to make you like so stiff and not mobile or not flexible?
• 33:53
  SPEAKER_01: And then I would just tell them, like, it's a it's a good adjunct to all the straight the flexibility and stretching that you're doing.
• 33:58
  SPEAKER_01: I don't want you to stop doing that stuff.
• 34:00
  SPEAKER_01: I want you to still dance, I want you to still work on your mobility.
• 34:03
  SPEAKER_01: But this is gonna provide a good underlying foundation so that when you go to do your kicks and your leaps, not only can you still get your leg up there, but you can hold it there longer and you're getting higher.
• 34:15
  SPEAKER_01: Um, just kind of show them like if you work on this, this is what is going to improve and kind of like lay it out in that sense, being like you're not gonna, you're not gonna look like a bodybuilder just by doing strength training once or twice a week.
• 34:28
  SPEAKER_01: Um, but you're just gonna build like that underlying muscle um that helps you perform those movements, um, but stronger and more powerful.
• 34:36
  SPEAKER_01: Yeah.
• 34:36
  SPEAKER_01: Um, and even for like a longer period of time, and if you have better strength, you can make it through that three-minute dance and not feel like you're just flailing at the end to like make it through.
• 34:47
  SPEAKER_01: Um, it's like building up your endurance.
• 34:50
  SPEAKER_00: I um totally agree.
• 34:52
  SPEAKER_00: You know, I think, I mean, first off, like, no, you're not gonna get it, doesn't guarantee like you're not gonna guarantee get inflexible if you do strength training.
• 34:59
  SPEAKER_00: Yeah, you're not gonna like you said, you're not gonna look like a bodybuilder.
• 35:03
  SPEAKER_00: Like that takes so much time and effort to strength train, and and also like men, of course, are just more muscular, you know, and it takes them a long time.
• 35:12
  SPEAKER_00: You're not gonna like smell a weight like one time, like whoops, I lifted a weight, and it's like bulk.
• 35:17
  SPEAKER_00: Bulked immediately lost all flexibility.
• 35:20
  SPEAKER_00: Yeah, like it's not gonna happen, especially for a 15, you know.
• 35:23
  SPEAKER_00: Um, but the other thing I always consider is like, what are the best in the world do?
• 35:28
  SPEAKER_00: Like the best, whoever, if it's a track athlete, a marathon runner, a baseball player, like football, whatever, dancer, what are the best in the world do?
• 35:38
  SPEAKER_00: Like, do they have strength training regimens as a part of like their comprehensive schedule?
• 35:43
  SPEAKER_01: Oh, yeah.
• 35:44
  SPEAKER_00: Oh, 100%, right?
• 35:45
  SPEAKER_00: They have to.
• 35:46
  SPEAKER_00: I mean, look at them.
• 35:47
  SPEAKER_00: Like, they're ripped, right?
• 35:49
  SPEAKER_01: And you look at some of these professionals, like even dancing with the stars.
• 35:53
  SPEAKER_01: Um, I've kind of got back into watching that in the last few years.
• 35:56
  SPEAKER_01: And these dances are like like they're ripped, like they are so strong.
• 36:01
  SPEAKER_01: But then you also watch them do like a develop or a lift, and you're like, okay, now her foot's next to her head, but she's also so strong.
• 36:10
  SPEAKER_01: So if anything, it's like a real life example of like how you could be strong, powerful, and not lose your flexibility.
• 36:17
  SPEAKER_01: And I mean, these people are maybe even Glain 30s, yeah.
• 36:20
  SPEAKER_00: Yeah, and they're way older.
• 36:21
  SPEAKER_01: I mean, they're way older than your 15s, a 13-year-old Bobby.
• 36:25
  SPEAKER_00: Yeah, so they're 28 years old and they're more flexible than you and powerful.
• 36:30
  SPEAKER_00: Yeah, you're gonna lose it in that time.
• 36:32
  unknown: Yeah.
• 36:33
  SPEAKER_00: Um, interesting, maybe write this down, you know.
• 36:36
  SPEAKER_00: Um yeah, but I totally grew.
• 36:38
  SPEAKER_00: And also just like working on, you know, if you just continually work on the flexibility stuff, you're not gonna, it's not gonna diminish.
• 36:43
  SPEAKER_00: You know, it'll be it'll be increased.
• 36:45
  SPEAKER_00: Yeah.
• 36:45
  SPEAKER_00: Um, but anyway, and it's also funny, is like, well, yeah, the just like the the the physique comparison, you know.
• 36:53
  SPEAKER_00: Something I also told like, especially women, you know, like they they they were like, I don't want to lift weights because I don't want to get bulky.
• 36:59
  SPEAKER_00: My dancers, of course, in the same boat.
• 37:02
  SPEAKER_00: But I'm like, man, like there's dudes that have like triple the amount of testosterone and they are have a difficult time putting on muscle mass like they would want.
• 37:10
  SPEAKER_00: Like, what's the what's the goal of any like 20-year-old dude?
• 37:12
  SPEAKER_00: It's to be jacked.
• 37:13
  SPEAKER_00: Put on muscle mass, put on muscle mass and look good, right?
• 37:16
  SPEAKER_00: And they can't, and it's difficult for them.
• 37:18
  SPEAKER_00: They're crushing protein, they're lifting four days a week, yeah, and they're still not getting buff and bulky like you would like what you see, like a bodybuilder.
• 37:27
  SPEAKER_00: Because those guys are taking like they're doing a lot of other ex extracurricular things to help amplify their muscle gains.
• 37:33
  SPEAKER_00: Still not, and it's and it's yeah, but anyway, so um that's it's good to hear that you know, you're in the same boat.
• 37:40
  SPEAKER_01: Yeah.
• 37:40
  SPEAKER_00: I mean, I can convey this to help people, you know?
• 37:44
  SPEAKER_01: Same message.
• 37:44
  SPEAKER_01: I mean, I thought the same thing like when I was in high school, like even when I would do some like strength training, you know, like in the my parents' little at-home gym, I would take like the eight pounds, and I'm like, can't have my arms be too big.
• 37:57
  SPEAKER_01: And like looking back, I'm like, I did 20 bicep curls with eight pounds.
• 38:02
  SPEAKER_01: Like that was doing absolutely nothing for me.
• 38:04
  SPEAKER_01: But like it's I don't know where it's taught or where it's learned, if it's social media.
• 38:10
  SPEAKER_01: I I don't want to blame the dance teachers.
• 38:13
  SPEAKER_01: Um, because I don't ever remember a dance teacher telling me not to lift because you'll get too bulky, but it's just this kind of like it's a stigma.
• 38:20
  SPEAKER_01: The stigma that like people at that age believe.
• 38:24
  SPEAKER_01: So it's like, oh no, yeah, I I work out and you have like five pounds and you're doing like reverse lunges.
• 38:29
  SPEAKER_01: Yeah.
• 38:30
  SPEAKER_01: You're like, that's great that you're doing something, but like we can take it to the next level for you to really make a difference.
• 38:36
  SPEAKER_00: Right, 100%.
• 38:37
  SPEAKER_00: Yeah.
• 38:38
  SPEAKER_00: I good question, like overall, because that's not dance, isn't the only sport.
• 38:43
  SPEAKER_00: The other really two ones that come to mind right now are are baseball and golf, where that there's a culture shift that has definitely leaned towards the better of it.
• 38:53
  SPEAKER_00: Was shunned.
• 38:54
  SPEAKER_00: It was like, you don't want to lift weights, you're gonna lose your flexibility, your mobility for golf.
• 38:58
  SPEAKER_01: Yeah.
• 38:59
  SPEAKER_00: Um, and also like your it's gonna mess up your swing, you know, because all these new be so bulky, like you're like, you know, I can't move around.
• 39:06
  SPEAKER_00: And then baseball, same thing.
• 39:09
  SPEAKER_00: Exactly.
• 39:10
  SPEAKER_00: Um, and then or lose just swing mechanics and recruitment patterns will alter, it's gonna f up your swing and your throwing and stuff.
• 39:18
  SPEAKER_00: Yeah.
• 39:19
  SPEAKER_00: Um, so that was like in the 80s and 90s, even early, like I would say like early, like 90s, you know, maybe 2000s.
• 39:26
  SPEAKER_00: And then so I think it's that older culture, presence still, that would convey that with previously erroneous beliefs and perspectives that are just like shown, like push pushed to push now still.
• 39:40
  SPEAKER_00: Yeah.
• 39:41
  SPEAKER_00: Um, but um the other interesting thing is like guys that um currently or let me like I don't know if you know Mark, Mark Maguire and Samuel Sosa, right?
• 39:51
  SPEAKER_00: The late 90s, they like saved baseball, by the way.
• 39:54
  SPEAKER_00: I think it was like, yeah, baseball is declining and there's a strike, like it was crazy.
• 39:58
  SPEAKER_00: But anyway, the home run race, and then other people that weren't on that boat would look down upon Mark Maguire and Samuel Sosa.
• 40:04
  SPEAKER_00: I'm like, there's these like bulky behemoths that like that's not baseball.
• 40:08
  SPEAKER_00: They don't even look like baseball players.
• 40:10
  SPEAKER_01: Yeah.
• 40:10
  SPEAKER_00: I'm like, what's preventing you from saying, wow, great job.
• 40:13
  SPEAKER_00: This is cool.
• 40:14
  SPEAKER_00: You've really worked hard, you know.
• 40:15
  SPEAKER_00: Like I'm exactly like you're very muscular, and that's helping you hit the ball farther.
• 40:20
  SPEAKER_00: What's preventing you from saying that?
• 40:22
  SPEAKER_00: Well, it's it's gonna be some kind of it's insecurity, you know, on their own end, or maybe against what their preconceived notions and beliefs might be, and then being proven wrong.
• 40:31
  SPEAKER_00: Like they're not they're gonna preserve their status.
• 40:33
  SPEAKER_01: Yeah, no one wants to admit they're wrong or this whole time I was incorrect, you know.
• 40:37
  SPEAKER_01: I was not doing the right thing to make me the best.
• 40:39
  SPEAKER_01: And it's a cool moment too.
• 40:41
  SPEAKER_01: I mean, not that this is a like a famous person saying this to me, but um, I had a patient the other day and they were like, I haven't played golf in like a couple weeks, and I just played like yesterday, and like I did so well.
• 40:54
  SPEAKER_01: My swing like was so like good and powerful still.
• 40:59
  SPEAKER_01: And they're like, maybe it's because I've just been doing like all this strength training.
• 41:03
  SPEAKER_01: I'm like, maybe.
• 41:05
  SPEAKER_01: I'm like, that's a great.
• 41:07
  SPEAKER_01: I'm like, you maybe you weren't specifically like playing around like two or three times a week, but like you're still working on like your power and your strength.
• 41:16
  SPEAKER_01: And like it's I mean, you've played enough golf that when you go to pick up the club again, you're gonna know how to swing it.
• 41:23
  SPEAKER_01: But it's like, can I now use this newfound strength that I have?
• 41:27
  SPEAKER_01: And I'm like, wow, I hit the ball pretty good.
• 41:31
  SPEAKER_01: It's like a nice, like, like, yes.
• 41:33
  SPEAKER_00: Yeah, like an epiphany moment.
• 41:35
  SPEAKER_00: Like, like, yes, like awesome, welcome to the club.
• 41:39
  SPEAKER_00: Yeah.
• 41:39
  SPEAKER_01: Yeah.
• 41:40
  SPEAKER_00: It's like, I've been hitting the ball further.
• 41:41
  SPEAKER_00: I don't know.
• 41:42
  SPEAKER_00: Maybe it's the strength training stuff.
• 41:43
  SPEAKER_00: I don't know.
• 41:44
  SPEAKER_00: It's like just maybe.
• 41:45
  SPEAKER_00: What did you let that my question is like, what did you think we were doing this whole time up until just now?
• 41:52
  SPEAKER_00: What did you think then before?
• 41:53
  SPEAKER_00: Yeah, you know, I guess maybe people were living a lie this whole time, like thought we were on the same page, like we're reviving and connecting on like the right stuff, and then like now you finally get it.
• 42:02
  SPEAKER_01: Yeah, I think people too think like, oh, it makes me I feel better, like I feel stronger.
• 42:07
  SPEAKER_01: But then when they have like that specific event or that specific moment where they go to do something, and it's like, okay, now the light bulb's going off.
• 42:15
  SPEAKER_01: Like, I feel good, like I I know I can lift heavier.
• 42:19
  SPEAKER_01: I started at 15, I'm up to 30 pounds on this movement.
• 42:22
  SPEAKER_01: But like when I went to go do this activity, I really felt the difference.
• 42:27
  SPEAKER_01: And I think that's like the the nice like light bulb moment for people because versus like day to day.
• 42:33
  SPEAKER_01: Oh, I picked up the laundry basket, it felt a little lighter today.
• 42:36
  SPEAKER_00: Like, I was like, not yet.
• 42:38
  SPEAKER_00: Yeah.
• 42:39
  SPEAKER_00: Um, the other one that blows my mind is like working with a lot of patients.
• 42:43
  SPEAKER_00: Like, there's been times where they're getting better and they're like, Yeah, I've been, I think, you know, I really haven't feeling I'm feeling better.
• 42:50
  SPEAKER_00: I think, you know, after the couple weeks um the Advil I've been taking, I think now is kicking in.
• 42:55
  SPEAKER_00: I'm like, it has nothing to do with everything that we've been doing for the past several weeks.
• 42:59
  SPEAKER_00: The Advil.
• 43:00
  SPEAKER_00: And like managing the activities you've been doing.
• 43:03
  SPEAKER_00: Like we're managing this issue and we've been managing it for a couple weeks now.
• 43:06
  SPEAKER_01: Yeah.
• 43:07
  SPEAKER_00: Advil takes 20 minutes to kick in.
• 43:10
  SPEAKER_01: You have a headache, Advil helps you 30 minutes, you're feeling better.
• 43:13
  SPEAKER_00: Maybe even 10 minutes.
• 43:14
  SPEAKER_00: Yeah.
• 43:15
  SPEAKER_00: It's not, it doesn't take weeks to kick in.
• 43:17
  SPEAKER_01: No.
• 43:17
  SPEAKER_00: And like you don't think everything we've been doing haven't been like the reason why you're feeling better.
• 43:21
  SPEAKER_00: Like now the Advil's finally kicking in.
• 43:24
  SPEAKER_00: I'm like, huge face palm.
• 43:27
  SPEAKER_00: Like, what are we doing?
• 43:28
  SPEAKER_01: You know, like I'm glad you're feeling better.
• 43:30
  SPEAKER_01: Let's just figure, like, we all know what's really helping.
• 43:34
  SPEAKER_00: Like, so I think, you know, I think we'll stop this now because I think the advil's finally like, oh my gosh, what are we doing?
• 43:40
  SPEAKER_01: This whole time I thought we were on the same page, that we were doing so well, and then just the Advil.
• 43:46
  SPEAKER_00: I've heard that more times than I would like to have heard.
• 43:50
  SPEAKER_00: I'm like, what do you where do we go from here?
• 43:52
  SPEAKER_00: You know?
• 43:54
  SPEAKER_00: Why not then just double down on more Advil if that's what's helping, if you think, right?
• 43:59
  SPEAKER_01: I mean you could.
• 44:00
  SPEAKER_01: argue if Advil was working why did you need to come in here in the first place?
• 44:04
  SPEAKER_01: Yeah exactly just take it take the Advil but exactly glad they're feeling better whether they realize what's causing it or not.
• 44:13
  SPEAKER_00: That's uh that's a bummer.
• 44:14
  SPEAKER_00: Um so well what um what message would you give dancers like that are that are work or parents sorry what message would you give parents for dancers that are like they're they're doing they like it they're practicing a lot they're getting into it they're approaching that fork in the road or they're in that fork and they are like probably going to go the direction of like continuing what advice would you give parents I would give the div advice to I want to say diversify.
• 44:45
  SPEAKER_01: Have your dancer obviously do it like the style they like but also train in other styles do some sort of like strength and stability um add that into their routine um and never kind of settle for just like where you're at and being happy like feel good where I'm at like always try to reach for that next level um because I think that's what will elevate them to be better especially if they want to keep doing this for long term.
• 45:17
  SPEAKER_01: So like the more you learn from new instructors the more you learn from other dancers and um choreographers and then um don't forget about like that dance is a sport.
• 45:29
  SPEAKER_01: So like you do need recovery.
• 45:31
  SPEAKER_01: You do need to work on strengthening.
• 45:33
  SPEAKER_01: So even though there you need kind of like periods of on and off of where like all right it's competition season but now hey it's summer and like I'm not competing as heavy um take that time to like really focus on like the dancer and like how are they feeling are we not just taking like a a summer off but we're still doing some strength training we're still um you know still learning and growing but not at the intensity that they when we were in season um but still trying to stay consistent with some sort of program just to help them with like longevity down the road.
• 46:10
  SPEAKER_00: Yeah yeah um and then how how would you recommend since you've been through it somebody adds to their schedule during a more competitive season volume adding in the strength training.
• 46:23
  SPEAKER_01: I would say like so at least for me competition didn't really pick up until like February so um February to like June was recital sometimes end of June July was nationals so that was like a great time between like July to maybe you could say around like Christmas um to like focus on more of that strength training um and building up I mean it takes time you're not going to strength train for two weeks and so if you start January one and your season's starting in February it's probably not the best idea um or it's not that not that it's a bad idea, but you're not gonna see the best outcomes.
• 47:01
  SPEAKER_01: So I would start like over the summer and keep it consistent like start with like two times a week.
• 47:08
  SPEAKER_01: And there can be a mobility portion of that workout in.
• 47:12
  SPEAKER_01: So it's not like you have to do an hour of strength, an hour of flexibility and mobility.
• 47:17
  SPEAKER_01: You can combine that together and then when season comes maybe like scale it back.
• 47:22
  SPEAKER_01: You're doing similar movements but you're not trying to increase your reps, increase your weight you're just kind of staying more of in like a maintenance phase um so that you don't overdo it with all the demands of like weekend competitions and increased practices.
• 47:38
  SPEAKER_01: Overtraining overtraining um and then you know like I said I'll say maintenance for season.
• 47:43
  SPEAKER_01: You don't want to not do anything but you don't want to work out four or five lift four or five times a week um and then summer kicks back around and you're still doing some techniques, some choreography, you're still doing those flexibility mobility um ballet classes and then you're building in like strength training two times a week I mean even three times if um depends.
• 48:06
  SPEAKER_01: It depends how serious you are with it.
• 48:08
  SPEAKER_01: Do you want to dance six times a week do you want to dance three times a week what is your studio offering are they only offering an intensive for one week of the summer or are you going for a six week program twice a week so I think it can vary on the studio and you know what your kind of setup is.
• 48:28
  SPEAKER_01: But yeah I would use that time from like July to those six months through there July to December um to like focus on the strengthening and stability training and then kind of decreasing ramping up more practices um and performance type training um while you're in season.
• 48:47
  SPEAKER_00: Sounds good.
• 48:47
  SPEAKER_00: Okay cool that's good good good insights.
• 48:50
  SPEAKER_00: Well um we're gonna land the plane um thank you for sharing all those insights and your own personal backstory on some of that stuff.
• 48:58
  SPEAKER_00: And if you have any questions don't hesitate to reach out that we're you know Dr.
• 49:01
  SPEAKER_00: John is here with us and if you have a dancer that is struggling with some issues we'd let at least chat on the phone and see what you have going on and maybe what direction maybe to point you.
• 49:09
  SPEAKER_00: Or if strength training stuff would be helpful and like a better benefit for you right now.
• 49:13
  SPEAKER_00: But at least we can just chat on the phone.
• 49:15
  SPEAKER_00: So don't hesitate to reach out if you have any questions, comments, concerns or or even conflicting opinions we're always open to discussion.
• 49:22
  SPEAKER_00: And we'll catch you all next time