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Embracing Growth Spurts in Dance: Overcoming Movement Challenges with Resilience:

Growth spurts are an inevitable part of life, particularly during adolescence. They bring about numerous physical changes, and for dancers, these changes can affect movement and performance. However, it's crucial to approach this phase with a positive mindset and not let temporary challenges discourage us. In this blog, we will explore how going through a growth spurt can impact movement in dance and discuss strategies to overcome these challenges while staying determined and inspired.

The Impact of Growth Spurts on Movement:

During a growth spurt, the body undergoes rapid changes, including bone growth, muscle development, and changes in proportions. As a dancer, these transformations can temporarily affect your coordination, balance, and muscle control. Your centre of gravity may shift, making movements feel unfamiliar and uncoordinated. It's important to remember that these changes are normal and temporary, I personally remember feeling this as a child as do many others

Embracing Patience and Persistence:

When faced with movement challenges during a growth spurt, patience becomes your greatest ally. It takes time for your body to adjust to its new form and for your muscles to adapt to changes in length and strength. Be patient with yourself and recognize that this phase is temporary. Trust in the resilience of your body and persist in your dance training.

Communicate with your Teacher:

Your dance teachers are your guides and mentors during this transformative phase. Openly communicate with us about the challenges you may be experiencing: We can offer personalized guidance, suggest modifications to accommodate your changing body, and provide valuable insights to enhance your technique. Our support and expertise will help you navigate through this period of adjustment.

Focus on Technique and Alignment:

During a growth spurt, it's crucial to focus on maintaining proper technique and alignment. Concentrate on understanding the changes in your body and how they influence your movement. Work closely with your teacher to insure that you maintain correct posture, alignment, and muscle engagement. By emphasizing technique, you will lay a solid foundation for your dance skills and enhance your performance once you've adapted to your new body.

Physical Conditioning and Stretching:

Regular physical conditioning and stretching exercises are vital during a growth spurt. Strengthening you muscles and improving flexibility can help you adapt to changes in your body reducing the risk of injury. Include exercises that target specific muscle groups affected by growth, and incorporate stretches to improve your range of motion. A strong, flexible body will provide a solid base for your movements.

Mental Resilience and Positive Mindset:

Maintaining a positive mindset is important throughout this transformative phase. Growth spurts can be frustrating, as movements that were once effortless may feel awkward and unfamiliar. However, remember that this phase is temporary and a sign of progress. Embrace the journey, celebrate small victories, and avoid comparing yourself to others. Cultivate mental resilience and stay motivated by focusing on your love for dance and the happiness it brings you.


Going through a growth spurt can pose temporary challenges to dancers, affecting movement, coordination, and balance. However, by embracing patience, persisting in training, and seeking guidance from us teachers, you can overcome these challenges. Stay committed to technique, maintain physical conditioning, and nurture a positive mindset. Embrace the journey of growth, as it is an opportunity for personal development and an exciting chapter in your dance story. I still remember this as an 8 year old dancer , feeling like I didn't know where my limbs ended , it will pass and you'll find newfound grace and confidence.

Contributor- Ailsa Daley (studio owner/teacher/choreographer/adjudicator)

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