How it works
The course is divided into three steps. Work through one after the other and go back whenever you feel you need to.
Test your status quo
Find out the state of the art of your own mental state. We provide you with questions to assess your current situation.
Learn the basics of Mental Training
Use our interactive course to explore the basics of mental training for dancers.
Create your own mental training routine
Use your new knowledge and our step-by-step guide to build your individual routine.
Mentality · Flow State · Meditation · Focus · Mind · Brain
Part 1
Your Status-Quo
In the first step, we will identify where you stand right now. This helps you to monitor your progress.
Test yourself!
- This short survey will help you to identify where you stand right now & to monitor your progress.
- Download the MIND-CHECK template and fill in the scales.
- Remember: There is no wrong or right answer – write down what you feel!
Part 2
The Basics of Mental Training
Now, we will guide you through the foundation of Mental Training!
Below you’ll find our fully interactive Mental Training guide!
- Go through it chapter-by-chapter.
- Try each method out at least once before you proceed.
- Come back whenever you need – make sure you understand the fundamentals fully before your practice!
KEY-PRINCIPLES to make mental training work.
Pick Your Time
There is a right time for each mental practice. Train smartly & at the right time of the day!
Get Automatic!
The most effective mental technique is the one that comes naturally. Your goal is to be able to recall the helpful thoughts & feelings automatically!
Good Habits
Consistency over quantity: Long term effects develop over time. Try to find a routine you can stick to & that fits well into your life.
SUMMARY: TYPES OF MENTAL TRAINING
Select one training type to learn why, when and how to use it.
WHAT?
Visualization techniques
WHEN?
Possible all day, works best in the morning
HOW?
Imagine every piece of the move or performance in your mind like a movie.
WHAT?
Stances and movements
WHEN?
All day, in between other activities, during a stressful situation.
HOW?
Create a movement or stance that you associate with a positive mind-state and perform it multiple times a day.
WHAT?
Positive self-talk, meditation
WHEN?
Works best in the morning, start your day right!
HOW?
Take at least 15 minutes in complete silence in a relaxed position, sitting or laying down. Sharpen your focus by emptying your mind.
Part 3
Build your schedule!
Build your schedule
YOUR DAY
To make your mental training as efficient as possible, it is important to schedule regular mental training sessions throughout your day. We recommend applying at least one mental training method per day during a fixed time. For example: Meditation or visualization right after you wake up.
PRIORIZE
Pick at least one mental training technique to keep on doing for at least 8 weeks consistantly. The better you become at it, the greater the benefit.
PLAN
Your benefit will be greater from some exercises than from others – this depends on what learning type you are primarily. When training your mind, you should apply kinaesthetic, auditive and visual techniques to maximize the effect.
ADJUST
Whenever you apply mental training techniques, make sure to take enough time for each session. Don’t rush over important steps and make sure each training session gives you a positive feeling.
CONGRATS! YOU MADE IT!
Let us know how you liked it. Keep on training & stay positive!
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