Month: February 2019

RESSOURCES

Liza / / Stratégies d'Établissement d'Objectifs/Goal Setting

LIVRES

Visiter la Bibliothèque de la danse pour trouver plus de ressources!

Simmel, L. Dance Medicine in Practice: Anatomy, Injury, Prevention, Training, Routledge, 2014.

Quin, Rafferty, Tomlinson, Safe Dance Practice, Human Kinetics, 2015.

Franklin, E. Conditioning for Dance: Training for Peak Performance in all Dance Forms, Human Kinetics, 2004

Wilderming, Krasnow. Dancer Wellness, Human Kinetics, 2017.

Clippinger, K. Dance Anatomy and Kinesiology, Human Kinetics, 2007.

Sevey Fitt, S. Dance Kinesiology, 2nd Edition, Schirmer/Thomson Learning, 1996.

WEB

Franklin, E. Conditioning for Dance: http://www.pdfarchive.info/pdf/F/Fr/Franklin_Eric_-_Conditioning_for_dance.pdf

Irene Dowd Choreographies

Somatic Studies and Dance. IAMDS resource paper: https://c.ymcdn.com/sites/www.iadms.org/resource/resmgr/resource_papers/somatic_studies.pdf

Video on dance specific warming-up https://www.youtube.com/watch?v=FsdpZssRSs0&index=12&list=PL812792D93E7D8E1E and cooling down.

https://thebodyseries.com/newsletter/ À droite vous verrez les différentes catégories des articles de Deb Vogel

TheDancePsychologist.com Lucie Clements vient de démarrer son site donc elle n’a pas encore écrit beaucoup de posts.

Dans le même créneau de la science de la Danse (psychologie) Terry Hyde a un blog sur son site counsellingfordancers.com

The Ballet Blog.com est aussi une excellente ressource si vous pouvez faire fi des nombreux produits qu’elle vend.

IADMS (International Association of Dance Medicine and Science) est un autre site à explorer.

Rupert Wilshire est un autre specialiste en Science de la dance, sa spécialité est strength training: scienceindance.com

 

3. Intro à la Gestion du Temps/Time Management

Liza / / Gérer notre temps\Time Management

Bienvenue à cette introduction sur les techniques de gestion du temps

Si vous avez-vous besoin d’aide pour gérer votre temps plus efficacement, si vous pensez-vous que vous n’avez pas assez d’heures dans votre journée, ce post est pour vous!

Voici quelques conseils pour surmonter les obstacles organisationnels et atteindre plus efficacement vos objectifs fixés.

  1. À l’aide du questionnaire d’Établissement d’Objectifs que vous aurez rempli , créez une liste de tâches simples à effectuer afin d’atteindre votre objectif. Gardez ceci en vue là où il est facilement accessible (les post-it sont parfaits pour ça!).
  2. En utilisant un crayon et du papier, créez un calendrier hebdomadaire de vos activités. Bloquez le temps alloué à vos différentes priorités, telles que les heures d’école et de travail, le sommeil, les repas et le transport vers vos lieux d’activité. Soyez réaliste surtout.

N’oubliez pas d’inclure tous les détails ennuyeux tels que le lavage, les devoirs, et les autres tâches que vous devez faire pendant la semaine mais inclure aussi les temps d’arrêt et les temps de jeu! 

  1. Maintenant créez les blocs de temps nécessaires à la définition de vos objectifs. Avec votre réalité en tête consacrez-y un bloc de temps qui sera productif pour mettre en œuvre votre pratique avec succès. Quand êtes-vous le plus concentré? Quand êtes-vous le plus distrait? Tirez les leçons de vos habitudes efficaces et inefficaces pour améliorer votre objectif.
  2. Utilisez un agenda quotidien pour vous rappellez de vos activités mise en place ainsi que vos priorités. Inscrivez toute activités supplémentaires dans votre emploi du temps afin de pouvoir les planifier en conséquence. Il n’y a rien de tel que d’avoir son emploi du temps devant vous pour savoir où vous êtes censé être et quand, afin de gérer votre temps par rapport à votre plan d’établissment d’objectifs. Reviser chaque dimanche votre horaire pour la semaine à venir vous aidera énormément à vous préparer mentalement pour le travail devant vous. Ajustez toute activité supplémentaire qui pourrait interférer avec votre plan d’établissement d’objectifs et ajourner tout événement ou activité supplémentaire qui ne correspond pas à votre emploi du temps et vous permet de prendre du temps de repos. Si vous en avez besoin, vous pouvez toujours restructurer votre emploi du temps pour qu’il soit plus réaliste mais n’oubliez pas de hiérarchiser vos activités d’établissement d’objectifs! N’oubliez pas qu’il ne s’agit que d’un sacrifice à court terme: une fois votre cours terminé, vous serez libre de reprendre toute activité que vous avez manquée!Woot woot!

 

ALORS SOUVENEZ VOUS:

Prioriser!

Planifiez votre emploi du temps!

Passez en revue votre semaine à venir!

Comme l’a dit Tolkien, “Tout ce que nous devons décider, c’est quoi faire avec le temps qui nous est donné”

IN ENGLISH

Welcome to the time-management techniques introduction

If you need help to manage your time more effectively, if you feel that you do not have enough hours in your day, keep on reading! Here are a few tips on how to succeed in overcoming organizational obstacles so you may reach your set SMART goals more effectively.

  1. Using the questionnaire I will send you to create a simple to do list in order to break down your goal-setting activities. Keep this in sight where it is easily accessible (post-it notes are great for this).
  2. Using pen and paper create a weekly calendar of all of your activities. Block out the time allocated to your different priorities, such as school and work hours, sleep, eating, and transport time to and from your places of activity. Be realistic so you can stick to the plan!

Do not forget to include all the boring details such as laundry, cleaning and other chores you need to do during the week. Include down-time and play time!

  1. Now create the blocks of time necessary for your goal-setting. Be realistic and dedicate space to it that will be productive to successfully implementing your practice. When are you most focused? When are you most distracted? Learn from both your effective and ineffective practices to improve your goal-setting endeavor.
  2. Use a daily planner to keep track of your activities and write in any extra demands on your schedule so that you can plan them accordingly. There is nothing like having your schedule in front of you to know where you are supposed to be and when, in order to manage your time with respect to your goal-setting plan. It really helps if each Sunday you review the coming week’s schedule to mentally prepare yourself for the work ahead. Tweak any extra activity that might interfere with your goal-setting plan and postpone any extra events and undertakings that do not fit into your schedule effortlessly and allow you for rest time. If you need to you can always restructure your schedule to be more realistic but remember to prioritize your goal-setting activity! Keep in mind that this is only a short term sacrifice: once you complete your course you will be free again to go back to any activity you missed out on!

 

SO REMEMBER:

Prioritize!

Plan your schedule!

Review your week!

And remember, as Tolkien said, “All we have to decide is what to do with the time that is given us”

2. S.M.A.R.T. Goals

Liza / / Stratégies d'Établissement d'Objectifs/Goal Setting

S.M.A.R.T Goals

S.M.A.R.T is a mnemonic acronym is that stands for:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-Sensitive

If we expand on each of the letters in the S.M.A.R.T goal system we can see how they fit into specific goal planning.

S = Specific – This criteria stresses the idea that goals should be specific rather than generalized. Goals should be clear and concise with a specific final result.
Avoid vague, non-specific goals like, “I will save money” or “I will find a new career/job”. These types of goals leave too much room for question and will not help you stay on track.

Use the 4 W’s to assess whether or not your goal is specific.
What do you hope to accomplish?
Why do you want to accomplish it?
Who is involved or can help you?
Where, identify a location.
Which, identify requirements and possible obstacles.

M = Measurable – The second criteria is the need to be able to measure your progress and success. Measuring your progress will help you stay on track by motivating you. When you see yourself reaching milestones it will encourage you to continue towards the final result.

Take big goals and break them into smaller ones and reward yourself for each milestone you achieve.
For example; if your goal was to get stronger in your fouettés then you would set your fist milestone at doing 4-5 in a row and track your progress from there. If you want to be more slender great measures could be; not eating junk food for a week, making healthy choice while eating out, etc… (Dieting at this stage of your life is not recommended!)

Being measurable means you can see your progress in some form.

A = Achievable – This criteria simply means that your goal must be realistic and within your means. Setting the goal to travel to Jupiter may seem like a great idea, but it is not within the reality of this lifetime. The same goes for the goal of becoming a ballerina; this is an excellent goal for someone who has studied ballet seriously for years, but if you are thirty-years-old and never stepped foot in a dance studio there may be readjustment required.

This is not to say you cannot modify this goal to invite a more general version into your life.
(E.g. taking dance classes)

R = Relevant – This simply means the goals you are setting should have a specific purpose in your life. The goal to make 500 paper airplanes in 2 hours may be specific, measurable, attainable and time-sensitive but it lacks personal relevance that is going to move you forward or better your life.

T = Time-sensitive – This criteria is sometimes considered the most important aspect of the goal setting process. Anyone can set a goal and say. “I want to accomplish this someday” but a S.M.A.R.T goal setter will say, “I want to accomplish this by this day”.

Giving yourself a specific timeline to achieve your goal is another way to keep yourself on track and keep you motivated. It is important that you give yourself enough time to achieve your goals, but not so much that you can slack off. Giving yourself too much time to accomplish a desired goal can lead to you lose interest, become distracted or simply give up.

Choose a reasonable time frame based on milestones and possible obstacles and reassess as required.

*Telling others about your goals and time frame is another way to stay focused*

The S.M.A.R.T goal system is a blueprint for effective goal setting that simply helps you to set the right goals and increases you chances of achieving them.

1. Établissement d’Objectifs/Goal Setting

Liza / / Stratégies d'Établissement d'Objectifs/Goal Setting

COMMENT FAIRE?

OBJECTIF : Décrit en détails le but que tu désires atteindre durant les prochaines 8 semaines. Utilise le modèle de SMART goal setting pour peaufiner tes idées. Tu publieras ta version finale et tes commentaires face à ce travail dans un post sur ton propre blog. Ceci te servira de page de départ pour ton portfolio.

COMMENT : Décrit les stratégies que tu as choisis pour atteindre ton objectif final, les exercices que tu comptes faire, les habitudes que tu désires implémenter (journal, calendrier, vidéo, etc.). Rappelle-toi que ceci est un travail en progrès et que je vais t’aider dans ton cheminement, à peaufiner tes buts ainsi qu’à t’offrir les ressources nécessaires en Science de la Danse pour la résolution de problèmes.

MESURES (suivi des progrès) : Quelles sont les meilleurs moyens pour enregistrer ton progrès? (ex : vidéo, feedback, journal, etc). Tu inclueras ceci dans ton post.

IN ENGLISH

HOW-TO SET SMART GOALS

GOAL: Describe in as much detail as possible your goal for the course. If you want to have a higher arabesque for example explain what your arabesque looks like now, why you have not been able to get it higher and why it is important for you to have a higher extension. Follow the SMART goals! In a post on your own blog you will publish your final iteration of the goal, as well as any comments you may have regarding doing this exercise in goal-setting. 

HOW: Describe in detail below your strategies to reach your goal, including which exercises you will  undertake, how you will fit them in your schedule, how many times a week you plan to implement these, where, etc. Remember, this is a work in progress and I will guide you through this, help you refine your goal and find the Dance Science resources available to problem-solve if you need to.

MEASURE: Describe in detail the method you will choose to track your results: how you plan to do it (photo, video, teacher feedback, etc.), when, where and with whom. Include this in your post.