Cross-Train Like David Hallberg: His Stair Running Regimen
While David Hallberg was recovering from Achilles tendinopathy, one of the treatments that the Australian Ballet rehab team gave him was a stair running exercise. "This is an exercise David needs to continue to do forever, every day," says AB's principal physiotherapist Sue Mayes.
The basic idea is to run up and down flights of stairs to the beat of a metronome in order to monitor and challenge the intensity and volume of loading on the Achilles tendon. The exercise simultaneously strengthens the tendon and provides a cardiovascular workout.
Try it: Begin in a gradual way, taking slow steps up and down stairs on a low relevé. The goal is to find a position where the heel is lifted but can remain stable (this may be half the height of your normal relevé). At first, the ankle should not move at all as you take slow steps up and down. Maybe it is only a few stairs, or one flight to start. Eventually, you can add more stairs/flights.
Why use a metronome? Setting a steady beat ensures an uniform pace. "Keeping a consistent pace with a metronome helps both on a cognitive level and to maintain a consistent tendon load," explains Mayes. The tempo should be slow at first, to allow you to control the alignment of your ankle. Gradually, you can increase the speed.
The goal: As you increase speed and the number of stairs over time, you can add more range of motion in your ankle, and the slow steps you have been practicing can develop into more of a bounding type of action up and down.
Hallberg's approach: To keep his Achilles tendon strong and resilient, Hallberg now does this daily, for a 20-minute interval, skipping steps on the ascent to a beat of 165BPM.
On August 19, 1929, shockwaves were felt throughout the dance world as news spread that impresario Sergei Diaghilev had died. The founder of the Ballets Russes rewrote the course of ballet history as the company toured Europe and the U.S., championing collaborations with modernist composers, artists and designers such as Igor Stravinsky, Pablo Picasso and Coco Chanel. The company launched the careers of its five principal choreographers: Michel Fokine, Vaslav Nijinsky, Léonide Massine, Bronislava Nijinska and George Balanchine.
Just four years ago, the University of Southern California's Glorya Kaufman School of Dance welcomed its first class of BFA students. The program—which boasts world-class faculty and a revolutionary approach to training focused on collaboration and hybridity—immediately established itself as one of the country's most prestigious and most innovative.
Now, the first graduating class is entering the dance field. Here, six of the 33 graduates share what they're doing post-grad, what made their experience at USC Kaufman so meaningful and how it prepared them for their next steps:
Yes, we realize it's only August. But we can't help but to already be musing about all the incredible dance happenings of 2019.
We're getting ready for our annual Readers' Choice feature, and we want to hear from you about the shows you can't stop thinking about, the dance videos that blew your mind and the artists you discovered this year who everyone should know about.
Chiara Valle is just one of many dancers heading back to the studio this fall as companies ramp up for the season. But her journey back has been far more difficult than most.
Valle has been a trainee at The Washington Ballet since 2016, starting at the same time as artistic director Julie Kent. But only a few months into her first season there, she started experiencing excruciating pain high up in her femur. "It felt like someone was stabbing me 24/7," she says. Sometimes at night, the pain got so bad that her roommates would bring her dinner to the bathtub.