THE COLD IS COMING: HOW TO WARM UP (AND COVER UP) PROPERLY IN WINTER
In the world of dance, warming up is the moment that prepares the body for everything that follows. In winter, it becomes even more important. The cold makes muscles stiffer and joints less mobile. The body therefore takes longer to get ready, and the risk of minor injuries increases.
I danced for 30 years, often in freezing studios in the middle of January. I remember those first barre classes where you kept your sweater on until the pliés, hoping the heating would finally turn on! Today, I'm sharing my tips for warming up properly and dressing warmly when the temperatures drop.
Whether you are a beginner dancer, an experienced dancer, or the parent of a young dancer, these guidelines will simplify your winter.
1. Understanding why cold weakens the body
A muscle works a bit like an elastic band. Leave an elastic band outside on a winter morning, then pull on it: it breaks more easily. A cold muscle reacts the same way. It is less flexible and less able to withstand sudden movements.
The purpose of warming up is precisely to raise the body's temperature. The heart rate increases, blood circulation improves, and muscles become more elastic. Joints also gain mobility.
In winter, the starting point is lower. Your body therefore needs a few extra minutes to get ready. Allow at least 10 to 15 minutes for an active warm-up. This isn't wasted time; it's time that protects your entire season.
2. Arrive at class already warm
The warm-up begins even before entering the studio. The journey counts too.
Keep a warm layer over your child's dance clothes. For example, comfortable pants and a zip-up sweatshirt worn directly over the leotard. This way, your child will arrive at dance school without having been cold in the car or at the bus stop.
Don't forget your feet. They're the ones that get cold the fastest. Slip some thick socks into your bag, or better yet, a pair of booties .
What are booties? They're padded warm-up slippers, a bit like very lightweight après-ski boots. You wear them before class and during breaks to keep your feet and ankles warm, without damaging your dance shoes.
Finally, pack your bag the night before: your outfit, an extra layer, slippers, and a water bottle. On a winter morning, we're always a little less organized!
3. Choosing the right warm-up layers
Not all warm-up pieces serve the same purpose. Here are the ones I most often recommend in the shop.
Leg warmers : knitted sleeves that cover the leg from the ankle to the knee or up to the top of the thigh. They keep the calf and ankle warm, which are heavily used during jumping.
A cropped sweater or wrap top : it protects the back and shoulders without restricting the arms. It can be slipped on or tied over the leotard.
Warm-up pants : made of mesh or technical fabric, they keep the hips and thighs warm during the barre.
The warm-up suit : a unique piece, ideal for long breaks, backstage and show rehearsals.
The key term is: cou-de-pied. In classical ballet, the cou-de-pied refers to the rounded part on the top of the foot, between the ankle and the toes. It's what creates a beautiful line when the foot is extended. The tendons in this area work extremely hard, and they are very sensitive to the cold.
That's why I recommend leg warmers that extend down to the foot. Intermezzo leg warmers with a heel opening are a good example: they cover the ankle and instep, and the bootie stays securely in place.
A tip from a former professional : choose breathable fabrics. A layer that makes you sweat and then cools you down is working against you. If you want to compare fabrics and cuts, everything is gathered in the warm-up section of the store.
4. Follow a 10-15 minute warm-up routine
Here's a simple routine to do before class, in the changing room or at home. It's suitable for beginners as well as experienced dancers.
Wake up your heart (2-3 minutes). Walk in place, then jog gently while swinging your arms. Example: 30 seconds of walking, 30 seconds of light jogging, two to three times in a row.
Mobilize your joints (2-3 minutes). Make circles with your ankles, knees, hips, and shoulders. Ten circles in each direction are sufficient.
Wake up your feet (2-3 minutes). While seated, slowly straighten and then flex your feet. Then, standing, rise onto the balls of your feet and lower back down ten times. In dance, this movement is called a relevé: you simply rise onto the balls of your feet, heels lifted, keeping your body in a straight line.
Activate your core (2-3 minutes). Lying on your back with your knees bent, lift your pelvis and then lower it back down vertebra by vertebra. Ten repetitions.
Stretch gently (2-3 minutes). Only now, when your body is warm. No forced splits when you're cold, even to impress your friends!
Two small accessories can complete this routine. A resistance band helps strengthen the feet. A massage roller relaxes the calves after class. Both fit in any dance bag.
5. Remove diapers at the right time (and get dressed afterwards)
This is a question I am often asked in the shop: when should you take off your gaiters?
Remove your layers gradually, when you feel comfortably warm. Generally, the sweater comes off after the barre workout, and leg warmers before center-floor exercises and jumps. Always follow the instructor's directions. Some instructors request to wear no layers to better show body lines, and that's perfectly normal.
During breaks, immediately reapply the treatment. For example, ten minutes of waiting backstage during a rehearsal is enough for the muscles to cool down.
After class, never go straight out into the cold in your leotard. Put on your layers before leaving the studio, drink some water, and take two minutes to gently stretch your calves. Your body will thank you the next day.
And you, how do you cope with winter?
Warming up properly in winter is not an added burden. It's the best way to progress with confidence and maintain the joy of dancing throughout the season.
And you, what's your must-have item for winter classes? Favorite gaiters, a super soft sweater, or a hot water bottle hidden in your bag? Share your tip in the comments, I enjoy reading every message.
Are you unsure about the size of a garment or the length of gaiters? Come to the store or make an appointment for a fitting: we'll try them on together, and I'll advise you according to your discipline and your level.
We look forward to welcoming you.
Virginia
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