Year 7 Dance · Making Dance — Choreograph and Perform · 8m read

Safe Dance Practice

Dancers are athletes. Safe dance practice keeps your body strong and injury-free.

Learning objective: Apply safe dance practices to prevent injury.

By the end of this lesson you can:

• I can warm up and cool down.
• I can use correct alignment.
• I can dance safely in a space.

Your body is a car. You warm a car up on a frosty morning, fuel it, service it and drive within your limits. Safe dance practice treats your body the same way so it lasts a lifetime.

Dancing safely

WARM UP:
• Raise heart rate, mobilise joints, dynamic stretches.

ALIGNMENT:
• Knees over toes when bending; neutral spine; engage core.

LANDINGS:
• Land through the foot (toe–ball–heel) with bent knees.

COOL DOWN:
• Gentle movement and static stretches.

ENVIRONMENT:
• Suitable floor, clear space, water, appropriate clothing and footwear.

| Before | During | After |
|---|---|---|
| Warm up 10+ min | Correct alignment (knees over toes) | Cool down, static stretches |
| Hydrate and eat | Land through toes, ball, heel, bend knees | Rehydrate |
| Suitable clothing, no jewellery | Listen to pain signals | Rest and recover |
| Check floor for hazards | Work within your range | Ice injuries (RICER) |

Key ideas at a glance

• Warm up every time: Raises temperature and heart rate.
• Align knees over toes: Protects joints.
• Land softly: Toe–ball–heel, bend knees.
• Pain means stop: Tell your teacher.

Worked example (Easy)

Why bend your knees when landing a jump?

1. Force. Bending absorbs impact over more time.
2. Result. Less stress on joints.

Answer: It absorbs impact and protects joints.

Worked example (Medium)

Plan a 10-minute dance warm-up.

1. Pulse raiser (3 min). Jog, skips, side gallops.
2. Mobilise (3 min). Shoulder rolls, hip circles, spine roll-downs.
3. Dynamic stretch (3 min). Leg swings, lunges with twist.
4. Skill prep (1 min). Pliés and rises.

Answer: Pulse raiser → mobilise → dynamic stretch → skill preparation.

Common mistakes

• Skipping warm-ups Raises injury risk. Fix: Always warm up.
• Static stretching cold muscles Risk of strain. Fix: Save static stretches for the cool-down.

RICER for soft tissue injury

If a sprain or strain happens, use RICER:

• Rest — stop dancing.
• Ice — 20 minutes every 2 hours.
• Compression — firm bandage.
• Elevation — raise above the heart.
• Referral — see a doctor or physio.

Avoid HARM (heat, alcohol, running, massage) for the first 48–72 hours.

Practice questions

1. Landing should roll through:

   1. Heel–ball–toe
   2. Toe–ball–heel
   3. Flat foot
   4. Heel only

   (1 marks)

2. Give one purpose of a warm-up.

   (2 marks)

3. Static stretches are best done:

   1. Before warming up
   2. During the cool-down
   3. Never
   4. Mid-jump

   (1 marks)

4. The "R" at the end of RICER stands for:

   1. Run
   2. Referral
   3. Relax
   4. Repeat

   (1 marks)

5. Explain why dancers land toe–ball–heel with bent knees.

   (2 marks)

Summary

• Warm up and cool down.
• Correct alignment.
• Safe landings and environment.
• Use RICER for injuries.