The Real Goal of the Warmup
I came across a post recently that made me pause—and honestly, rethink how many dancers approach their warm-up.
What a Warm-Up Is Really For
A warm-up is not about:
doing more exercises
stretching everything
or “activating” every muscle
A warm-up is about changing the state of your nervous system
From:
slightly guarded
unclear
or disconnected
To:
clear
aware
and ready to move
Why This Matters for Dancers
If the brain doesn’t feel safe or clear, it will:
limit range of motion
reduce strength
increase tension
make coordination less consistent
So instead of asking: What muscles do I need to work?
A better question is: What input does my brain need right now?
A Simple 3-Part Warm-Up (5–7 Minutes)
Instead of doing more… do something more targeted.
We want to give the brain better input from:
visual system
vestibular system
proprioceptive system
👉 Below are examples (my fav) — not a formula. The goal is to learn how to change your state, not memorize a sequence. Always check what actually improves your movement.
1. Visual: Expand Awareness (1–2 minutes)
Stand and soften your gaze straight ahead
Without moving your head, notice what you can see to the sides
Gradually expand that awareness
You’re not straining—just increasing how much of the room your brain is aware of
2. Vestibular: Walking VOR (1–2 minutes)
This is one of my favorites because it translates so well to dance.
Pick a target straight ahead (a spot on the wall)
Keep your eyes on that target
Begin walking forward slowly
As you walk, gently turn your head side to side (like saying “no”)
The goal: Keep the image clear while your head is moving
If the image gets blurry:
slow down your walking
or make the head movement smaller
Why this matters:
You’re training your brain to stabilize vision while your body is moving—
which directly supports:
traveling steps
turns
and especially landings from jumps
3. Proprioception: Hip Joint Mapping (1–2 minutes)
This is about giving the brain a clearer “map” of the joint.
Stand in a small lunge or parallel stance
Slowly make small circles with your hip
Move through:
neutral
slight turnout
slight turn-in
Keep it:
slow
controlled
pain-free
Think:
👉 “Can I feel the joint moving clearly in space?”
You’re not stretching—you’re clarifying the signal from the joint to the brain
Test It (This Is Key)
Before you start:
check a balance
try a plié
or test turnout
Then do the 3 steps above.
Re-test and ask:
👉 Better, same, or worse?
What You Should Notice
A good warm-up should:
make movement feel easier
reduce effort
increase awareness
Not tire you out.
A Final Thought
If you’ve addressed:
vision
vestibular function
and joint awareness
…and your system feels more clear and ready—
👉 you’re warmed up.
Not because you did more.
But because your brain is now in a better state to move.
To your success,
Deborah