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FOUND4TION CAMP
ABOUT HE4DS
GET COACHED
ACADEMY
- HE4DS Mobility PRO
  - Mobility FREE (Trial)
  - Mobility PRO – Course
- HE4DS Mental Training
  - Mental Training – Course
BOOKING
- VIEW CART
- LOGIN
- MY ACCOUNT
- MY ORDERS

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FOUND4TION CAMP
ABOUT HE4DS
GET COACHED
ACADEMY
- HE4DS Mobility PRO
  - Mobility FREE (Trial)
  - Mobility PRO – Course
- HE4DS Mental Training
  - Mental Training – Course
BOOKING
- VIEW CART
- LOGIN
- MY ACCOUNT
- MY ORDERS

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HE4DS UG (haftungsbeschränkt)
Waldwiesstraße 11
70619 Stuttgart
Germany
M: info@he4ds.com
T: +49 (0) 1635 212 520

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he4ds_method

1⃣We fuse Dance, Medicine & Science.
Created in 🇩🇪 - representing 🌍-wide
🤝Our social projects: @urbandancehealth

💙💛 We very well know that feeling of helples

💙💛 We very well know that feeling of helplessness, the urge to do something but nothing really seems to live up to what we think needs to be done. So maybe, this is the time to pause and be thankful. Thankful that we can move our bodies. Thankful that we wake up in the morning without our lives being in danger. Thankful for the gift of health OR for the chance to heal.

Everybody gives what they can and so we want to share something, too. We hope you take this chance to move and to help those who are forced to a break right at this moment.

This workshop will look into the science of systematic, self-guided dancer rehab after dance-related injuries. We show the main difference between acute and chronic injuries, why it's important to have a training masterplan after an injury and we teach you the HE4DS-proven 5-step model to a bulletproof body afterwards. We provide you with a neat set of exercises to start building your own rehab.

All proceeds will be donated to support ukrainian dancers in need. Ukrainian dancers can participate for free.

👉 Online
👉 15 Euro
👉 1pm CET
👉 If you can't participate in person we'll share the recording. Signing up in advance is mandatory though.
👉 We'll donate the full amount!

Link in our Bio.

One love 💙💛

📢 TALLER: SALUD PARA BAILARINES Este domingo, 3

📢 TALLER: SALUD PARA BAILARINES
Este domingo, 30 de enero de 2022, 5-7PM CET // 11AM-1PM CDMX en Zoom 🤳

ℹ️ En este taller se enseñará ejercicios funcionales para bailarines. Se centra en la movilidad y la estabilidad para mejorar el rendimiento y la prevenir riesgos en salud.

🔁 A través de una extensa aplicación práctica, l@s bailarines estarán capacitad@s para aplicar las técnicas, ejercicios y estrategias directamente en su rutina de entrenamiento.

✨CONTENIDO ⬇️
◦ Anatomía funcional de la danza especialmente para B-Girls y B-Boys
◦ Ejercicios centrados en la movilidad y estabilidad aplicado a movimientos de Breaking
◦ Optimización del rendimiento
◦ Prevención de lesiones

💪 Registración está abierta hasta el domingo a las 2 PM CET sobre la página web de HE4DS (mínimo 5 euros).

🙏 Muchas gracias a @kepsinha_kepstyle por la organización.

🤝¿Conoces a alguien que debería unirse? Etiquetalo en los comentarios. ⬇️⬇️⬇️

Nos vemos 😉

🏁 It's the final week lovely people and while i

🏁 It's the final week lovely people and while it's cold outside...

.. We gonna be FREEZING 😎 ❄

#badjoke

JOIN us for this last week as we going to explain the why's and what's behind freezes.

🤔 Most people would assume freezes are about stability mostly, but there are plenty of other physical aspects that we should work on as well to ensure

➡️ Strong
➡️ Beautiful

freezing! You must not only be able to stand firmly, but also to move around, in order to deliver a dynamic performance without hurting yourself ☝️

🔎 We selected a special combo we will train on during this week.

Not necessarily because we think it's the best one, but it shows a great variety of physical aspects - perfect to map the HE4DS Method onto it and explain a TON of things to you all! 💙

For more info check the intro reel.

Let's go! 🚀

#FLARECHALLENGE 🤌 Aahh, the Flare. ⚡ Beauti

#FLARECHALLENGE
🤌 Aahh, the Flare.

⚡ Beautiful powermove fusing all the elements: mobility, strength, body control, coordination..

... also the perfect move if you have a new clean white shirt and you don't want to ruin it right away #dontsweepthefloor 👕

🗓 This week will be dedicated to the flare:

➡️ We will break the move down into phases for you, analyzing each one separately.

➡️ We'll give you the dance scientific approach to master it - and we'll make it easy to understand for ANYONE! 💙

➡️ We'll show you some neeeeat exercises to improve each phase and - eventually - to improve your flare in general!

👀 We know what you think: is this for me? 🤔

🔥 💯 DEFINITELY! It's suited for beginners and pros alike. This week will make your body stronger - and that is amazing itself 💪

This week is specifically for you, if you:

➡️ Struggle to get the flare.
➡️ Have groin pain or pain in the wrist or shoulders from practicing flare.
➡️ Want to learn flare but don't know where to start.
➡️ Want to improve your strength, mobility and coordination/motor control in general and need someone to kick your 🍑 daily!

Lehehehehet's Go 🚀

#FOOTWORKCHALLENGE STYLE #3 : CANADIAN THREAD STYL

#FOOTWORKCHALLENGE
STYLE #3 : CANADIAN THREAD STYLE // ORIGAMI FOOTWORK

This style is heavy on threads and spiderman-footwork patterns 🕷 and distantly related to the euro style, as there are many sweeps and hooks as well.

📎This style is strongly influenced by canadian b-boy crews, such as @bagoftrixcanada , @boogiebratsofficial and @supernaturalz92 .

To perform threads and narrow patterns 🪡 comfortably, you require a lot of hip rotation🔄. some got it naturally, others have to work for this.

#FOOTWORKCHALLENGE STYLE #2: EURO STYLE // LEGWORK

#FOOTWORKCHALLENGE
STYLE #2: EURO STYLE // LEGWORK

The european legwork style 🎢 looks and feels very different from traditional bronx style footwork. ☯️

It mainly uses sweeps and slides in circular motions 🔃🔄↩↪ and helps you to create a nice flow on the ground.🌊

There are many possibilities to transit from legwork to powermoves directly, as this style generates a lot of momentum.🚀

You don't require as much thigh strength 🦿 as for the traditional footwork style, but way more hip flexibility to perform this style clean and powerful. 💯 This goes especially for the hamstring muscles at the back of your thighs.

#FOOTWORKCHALLENGE Style #1: Traditional Footwork

#FOOTWORKCHALLENGE
Style #1: Traditional Footwork // Bronx Style

The traditional footwork style, also referred to as 'bronx style'🧱 stands out clearly from all other footwork styles that were developed by time.

It could be described as fast, explosive, sometimes even wild. 💥This style mainly uses organized step patterns in circular or side-to-side motions.↩↪🔄↔️↕️

Aside from a well trained coordination🎯 and rhythmicality🎼, this style requires specific strength qualities from a sports-scientific point of view:

The thigh muscles need to have many fast twitch fibers to perform stop and go motions rapid and clean⚜. Also the strength endurance and recovery time play a big role - every footworker knows the feeling of heavy legs after a few rounds, right? 🥵

Therefore check out todays reel for an effective strength exercise to improve your speed and endurance for the traditional bronx footwork style 👣

#FOOTWORKCHALLENGE Here it is! 💙 🦶 The war

#FOOTWORKCHALLENGE
Here it is! 💙

🦶 The warm you will be doing for the next week.

Watch carefully, execute cleanly & don't forget to have fun!

Let us know how it felt 🤙💪

⬇️⬇️⬇️⬇️⬇️

#FOOTWORKCHALLENGE 🦶 Week 1 was the perfect st

#FOOTWORKCHALLENGE 🦶

Week 1 was the perfect start to feel fresh & light for what comes next!

🔥 Now, let's move together!

Our footwork challenge is not like other dance challenges around.

💙 Our expertise is dancer health & training science so that's what we'll focus on.

In this week, we

1⃣... provide you with the perfect all-round footwork warm up that gets you going, prepares your body, but doesn't make you too tired for the actual practice.

2⃣... break down the most common footwork styles for you - from a sports-scientific perspective. Means: For each style, we explain to you the physical requirements to
a) execute that style, beautifully and
b) perform that style, safe and injury-free

3⃣ We show you effective exercises to clean up your form, increase your speed and stamina and open up new ways to move.

What you have to do:

➡️ We start with the warm up tomorrow. You need to do this every day.

➡️ Every day, we add more style specific exercises. Even of you don't specialise in that style: Do them anyways. It will help you no matter what.

➡️ Bonus: At the end, create a small set using your new skills. See what's possible with a broader range of motion and a better physical form.

Are you in? LET'S GO 🤙🤙🤙

⌚ HOW GOOD'S YOUR TIMING? ➡️ Almost as impo

⌚ HOW GOOD'S YOUR TIMING?

➡️ Almost as important what you eat as a dancer is WHEN to actually eat.

To answer that question, we must know what we want.

1⃣ Before practice, we want good energy. We want to fuel ourselves up to go strong later on.

2⃣ We don't want to be heavy or bloated during practice. Also, we don't want to 🍑 💨 molest our homies.

3⃣ During practice, we want only smart pit stops that re-energize us quickly.

4⃣ After practice, we have lost tons of minerals due to sweating a lot and our glycogen stores are pretty much empty. We want to restore both.

5⃣ In general, we want to be healthy and fit individuals. We want a body that can take and bear some load, we want our structures to be stable and strong. We want a well functioning metabolism.

The clock 🕒 shows our science-based take on what to eat when as a dancer.

What do you think? Do you follow a different schedule? What exactly do you eat?

Comment, save and share!!!💙
⬇️⬇️⬇️⬇️⬇️

🍝 A nice big plate of pasta after a long and ha

🍝 A nice big plate of pasta after a long and hard practice. Pasta always does the trick!

Or does it?

🌾 Today we want to talk about gluten. Gluten is a protein, contained in most modern grains.

🍔 Your burger bun, pasta, your breakfast cereal, your lunch bread, the wrap around your kebab... Gluten all the way.

⚡Swipe through to learn why it may be smart to go a little bit more easy on the food containing gluten.

➡️ A dancer's nutrition should be well balanced and healthy. You don't need to ditch all of this week's "NOPES" completely, but the most you can to is to learn, to understand and to reevaluate your habits in a healthy way.

⚡ You feel us?

Tell us what you think!
⬇️⬇️⬇️⬇️

🍭 This one is for team #NOSWEETS Ever told som

🍭 This one is for team #NOSWEETS

Ever told someone you crave something sweet and they be like: "Just eat nuts instead ☺️"?

...we know. Some may feel the urge to throw a cake in their face 🎂 😅 the feeling just ain't the same.

👂 But listen up: it may be worth a try. Like any other achievement, going sugarfree is no easy task, but rewarding nonetheless.

And there are couple of alternatives to nuts for you to try.

But most importantly: Try to understand where your cravings stem from. This will make it easier for you to assess what your body needs and thus, choose a healthier way to cope.

You can still throw that cake tho 🤭🎂

What's your favourite snack alternative? Let us know below⬇️⬇️⬇️⬇️⬇️

🥦 NUTRITION CHALLENGE - 03/01-09/01 😌 We ar

🥦 NUTRITION CHALLENGE - 03/01-09/01

😌 We are all pleasure seekers. We love to enjoy. Enjoying is alright - moderately! Not too one-sided, not too much unhealthy stuff.

🧘🏽‍♀️ Many of us already do pretty well exercising, staying hydrated, meditating, you name it! But each of us has their vices. The food sins.

🍫 The stuff where we become weak and find ourselves binging through a bag of chips, takeaway pizza or an entire bar of chocolate.

🧠 This is more about self-discipline than anything else.
It is mind game.
It is impulse control.

This year's Nutrition Challenge is to say NO to one thing that is hardest for us AND, at the same time, fueling our body with the good stuff.

Which team will you be on?
1⃣ Team #nosweets
2⃣ Team #veggieonly
3⃣ Team #alwayscookmyself
4⃣ Team #glutenfree

Make a pact with yourself and leave out what you find the MOST difficult!

Wanna go extra hard? Drop all of them 💪

Which team will you be joining?
Find your allies below
⬇️⬇️⬇️⬇️

🎊 HAPPY NEW YEAR! 🎊 We're back We're fresh W

💙💙💙 Awesome holidays for all of you & lot

💙💙💙 Awesome holidays for all of you & lots of love to those who stay on duty 👩🏻‍⚕️👨🏿‍🍳🦸

💙 The gift of health 🎁 🌨 What's good pre

💙 The gift of health 🎁

🌨 What's good pretty people?

🗓 As we're approaching the end of this year, we'd like to say thank you.

🙏 Thank you for your support, love, and all the experiences we got to share with you.

🎓 We have to say, we've learned a lot.

And we want to learn more. We'd like to get on touch with you. Share with you. Support you. Help MORE people to be their healthiest dancer-self.

🌟 This is why we've decided it's time that more of you get the opportunity to work with us.

⚡ Until the 31/12/2021 - end of this year - bookings of our individual services (COACHINGS and MENTORINGS) are 20% off.

☀ Whether you'd like to say thank you to a friend, crew mate or family member or to yourself: the gift of health is one of the greatest. Let's share it!

Use code XMAS21 on your purchase. Eligible for HE4DS HEALTH COACHING, HE4DS PERFORMANCE COACHING, HE4DS MENTORINGS until 31/12/2021.

he4ds.com/shop

💪Get - that - painoffyourshoulder #jayzvoice

🪨 The rotator cuff: a commonly underdeveloped muscle in Dancers. Training this pal makes your Airmoves 9000x more awesome

PLUS

⚡it prevents impingement syndrome (=pain! 😧)

🤜 Check our exercises to workout these muscles with a resistance band.

🔄 These especially help with external rotation of your shoulder & are amazing for scapula setting (putting your shoulder blade in the right position)

⚠ Caution: Warm up properly before this.

_______
Stay safe, stay healthy! 💙

✅ CHEEECK! 🍏 We just finished this semesters

✅ CHEEECK!

🍏 We just finished this semesters' nutrition class @newyorkcitydanceschool 💪

🎓 We regularly teach the basics of dancer nutrition. That is, how the body processes different nutrients, which ones are essential for what function and what and how you should eat in general to FUEL ⛽ your body for dance.

This group was super fun to teach and they all exceeded in the exam 🤩

What about your nutrition knowledge? Would you say you know a lot? What's your stance on food for dance?
Let us know
⬇️⬇️⬇️⬇️

🤓 Science, science, science, ... 🧠 The fact

🤓 Science, science, science, ...

🧠 The fact that Breaking will be the first dance sport discipline ever to compete at the Olympic Games in Paris 2024 means a big step towards the professionalization of the art of dance.

🪢This entails many structural changes, including the development of a scientifically based training system for squad athletes.

⚡ We now need to research the fundamentals of this, to give out proper training recs to everyone who's in this for the 🥇

💫 We are very excited to be part of the journey to the Olympics and would love to let you be part of it, too. This Wednesday, 1st of december, 10-11.30 EST, we invite you to participate in the "Speaker Series." We will present our current research along with other researchers in the field of sport and dance science.

This is a definite must for everyone who has any touch point with high level breaking! Let's go. Sign up link will be in our story AND when you Swipe to slide 2⃣!

Big thanks to @profmaryfogarty and @jasonngstunts for the invitation

Storytime in the comments
⬇️⬇️⬇️⬇️⬇️

♨️ THIS WEEKEND ♨️ 💪 ... If you always

♨️ THIS WEEKEND ♨️

💪 ... If you always hesitated, this is your chance to get to know us
F 👏 I 👏 N 👏 A 👏 L 👏 L 👏 Y!

For this weekend, we have a special deal on

➡️ HE4DS Mobility PRO Online Course

➡️ HE4DS Performance Coaching

➡️HE4DS Health Coaching

🔥 Head over to he4ds.com & book yours now!

💡 Mobility PRO: Our first ever online course. You will get access to our platform where you get guided through specialised tests and exercises, step by step. From anywhere, at anytime, at your pace. #mobility #highperformance #danceform

💡 Performance Coaching: This is a 90 min coaching with one of us. We check your dance history and foundation and see where we can help you adjust to prepare your for high performance dance! #battle #competition #show #highperformance #individual #live #personal #online

💡 Health Coaching: This is our 90 min live coaching for people with instabilities and physical issues. We check your medical history and test your physical and mental status. We provide you with a training and therapy plan to empower you to help yourself!
#dancerhealth #physicaltherapy #onlinetherapy #kneepain #wristpain #backpain #shoulderpain

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© COPYRIGHT HE4DS 2021. ALL RIGHTS RESERVED. HE4DS® UG (HAFTUNGSBESCHRÄNKT). WALDWIESSTRASSE 11. 70619 STUTTGART. GERMANY.