Preparing for Summer Intensives: A Guide for Dancers and Parents

Dr. Chelsea Moehlenbrock Author

Growing up dancing, I had the privilege of attending multiple summer intensives from ages 12-18. These were rigorous programs. I learned a lot and grew immensely as a dancer each summer because of them. However, I also remember how tired I was during parts of these programs. They are incredible opportunities for growth, but they also demand proper preparation. Let's break down how to make the most of this experience while staying healthy and strong.

Guidelines for Dancers:

Physical Preparation (4-6 Weeks Before)

• Stay active in the weeks leading up to the intensive, but don’t exhaust your body before you even get there. This might mean taking class a few times a week and also doing some strength and conditioning 2-3x/week.

• In your strength training, incorporate plyometrics to help build tolerance for more jumps and give you a chance to practice good landing mechanics. Incorporating ankle and hip stability exercises will also be beneficial.

• As for conditioning, swimming, rowing, biking, and running are great ways to keep your heart rate up and improve your aerobic capacity. This will improve your stamina for those long days during the intensive.

• Learn and practice recovery techniques that work best for you. That might be stretching or doing yoga, foam rolling, taking a hot bath or doing a cold plunge. Different strategies work for different people. Find what makes your body feel good.

Mental Preparation

• Set realistic goals for what you want to get out of your intensive. Are you hoping to improve certain areas of your technique, such as turns or jumps, or are you wanting to focus more on your artistry, such as musicality and expression? Having specific and clear goals and help keep you focused. Keep in mind not to have too many goals too. It’s better to have a few that you can focus on and achieve than too many that you never get anywhere near accomplishing.
  • Actionable tasks:

    • Write down 2-3 specific technique goals

    • Write down 2-3 specific artistic goals

    • Create a simple way to track this progress, such as planning to reassess how you are doing each week

• Practice time management. Summer intensive schedules tend to be very busy. Familiarize yourself with your potential schedule so you can plan accordingly. Balancing the time you need to care for your body and your mind along with the vigorous dance training is essential. Many summer intensives will have set schedules for meals, transportation, and activities for younger students, but always for the older students.

• Develop positive self-talk strategies. I’m sure you’ve heard that you shouldn’t compare yourself to others. In the dance world, that takes a lot of practice and it’s easy to get swept up in negative thoughts and comparing yourself to other dancers. So practice being your own coach and cheerleader.
  • Actionable tasks:

    • Create a “daily wins” note in your phone or journal to write down positive things from each day, even if they are really small.

    • Practice positive self-talk phrases to say to yourself when you are feeling frustrated or noticing some negative thoughts:

      • “I am here to grow and learn”

      • “Every correction is an opportunity”

      • “Progress over perfection”

• Create a dance journal to track progress. A journal is also a great way to take notes on the corrections from class or jotting down a different way that a teacher explained something that resonated with you.
  • Actionable task:

  • Get a journal to take with you to the summer intensive and pack it in your dance bag so you can jot down notes after classes so you don’t forget corrections or other thoughts from teachers

Essential Packing List:

• Dance Essentials:

  • Proper dance attire for multiple genres of classes

  • Leotards (1-2 per day - check dress code requirements)

  • Tights (2-3 pairs more than you think you need)

  • Dance shorts/skirts (if allowed)

  • All required shoes (extra pairs of pointe shoes if applicable)

  • Warm-up gear (legwarmers, ballet sweater, dance pants)

  • Hair supplies (nets, pins, hairspray, elastics)

  • Emergency sewing kit (ribbon, elastic, needle, thread)

  • Dance bag (it’s also nice having separate compartments/bags to keep shoes together in your bag)

• Self-care and Recovery:

  • Foam roller (travel size if possible)

  • Tennis ball or massage ball for self-massage

  • Resistance bands (light and medium strength)

  • Ice pack (soft gel type that stays flexible when frozen)

  • Kinesiotape or athletic tape

  • Epsom salts for bath soaks

  • Blister prevention supplies (2nd skin, moleskin, bandages)

  • Personal first aid kit

  • Compression socks (if desired)

  • Supportive walking shoes

• Wellness and Hygiene:

  • Water bottle (32oz minimum)

  • Snacks (nuts, dried fruit, protein bars)

  • Electrolyte packets

  • Personal hygiene items

  • Hand sanitizer

  • Travel-size pain reliever (if age-appropriate)

  • Any prescribed medications

  • Sunscreen

  • Small towel for class

• Tech supplies for phones/computers

• Dorm/housing needs (for residential programs)

Tips for Packing:

• Label everything with your name

• Pack an “emergency kit” in your dance bag: safety pins, extra hair ties, band-aids, granola bar, extra pair of tights, feminine products, a little cash

Guidelines for Parents:

Helping Prepare Your Dancer for the Summer Intensive:

• Logistical Support: Create a shared digital folder containing:

  • Emergency contacts

  • Insurance information

  • Program schedules

  • Housing details

  • Local medical facilities

  • Transportation arrangements

  • Make copies of all important documents

  • Set up a budget for additional expenses

  • Plan travel arrangements with buffer time

• Emotional Preparation: Every dancer has different needs, but here are some potential topics to discuss with your dancer before they leave.

  • Expectations vs. reality

  • Potential challenges

  • Homesickness strategies

  • Communication plans (how often does your dancer want to check in with you vs. how often do you want them checking in with you)

  • Practice independence skills at home:

    • Hair and makeup

    • Laundry basics

    • Basic meal prep

    • Time management

    • Money management

• Health and Wellness Support:

  • Help your dancer establish a consistent sleep schedule before attending the summer intensive. Dancers need quality sleep to recover after a long day being physically active.

  • Help your dancer learn and understand how to fuel properly. Carbohydrates are essential for dancers’ energy in class and protein is crucial for muscle recovery. Snacks between classes will help your dancer maintain their energy levels rather than feel like they are exhausted and crashing at the end of their day.

• Inform/discuss any existing injuries with instructors so that they are aware of them and can help guide your dancer if they notice her/him showing signs of pain or injury.

• Know the facility's medical protocols

Supporting Your Dancer During the Summer Intensive

• Establish a communication balance that works for both of you. Regular check-ins can help you monitor your dancer for homesickness, stress, etc. Be available for your dancer, but encourage independence.

• Monitor your dancer for signs of fatigue or stress when they are at the summer intensive. Ask about their sleep and if they are remembering to fuel throughout the day. When a dancer neglects the basics, such as hydration, nutrition, and sleep, their body isn’t able to keep up with the high demands of a summer intensive. Help them problem solve rather than immediately stepping in and guide them to appropriate resources when needed.

• Red flags to watch for:

  • Persistent pain beyond normal soreness

  • Significant fatigue

  • Changes in appetite

  • Sleep issues

  • Excessive anxiety

  • Unusual mood changes

  • Loss of enthusiasm

  • Social isolation

• Step in and help if your dancer reports:

  • Injury or persistent pain

  • Overwhelming stress

  • Bullying or inappropriate behavior

  • Health concerns

  • Communication seems concerning

  • Physical safety is at risk

  • Emotional well-being is compromised

Tips for Parents:

• Trust the process - growth often comes with challenges

• Keep communication positive but realistic

• Connect with other intensive parents for support

• Focus on the experience rather than outcomes

• Help your dancer maintain perspective

• Remember: This is their journey to navigate