- Get assessed by a trained practitioner for any biomechanical dysfunction or malalignment that predisposes you to injury
- Fitness program incorporating
- Strength (core and general)
- Flexibility ( not too much )
- Aerobic fitness
3. Diet
- Include protein
- Include carbohydrates
- Include fruit and vegetables
- Some supplements where needed fish oil (1500mg/day), Mg++, CoQ10
4. Preparation
- Warm up – almost immediately before routine longer the dance period the shorter the warm up but ideally 5-8 minutes of increased heart rate mimicking the activity you are about to engage in
5. Recovery
- Warm down almost to resting heart rate over 10-15 minute period general activity
- Gentle stretch holding long but not extreme range
- Rehydrate
- Refuel with carbohydrates and protein
