Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!Anyone who has seen the Radio City Rockettes perform knows what a major physical feat it is. The dancers perform more than 200 shows of the “Christmas Spectacular” at Radio City Music Hall each year!
And just like any athlete engaging in a rigorous physical activity, warming up is key to avoiding injury and optimizing performance.
Curious what the dancers do to prepare backstage before the curtains go up? We stopped by Radio City Music Hall in New York City to find out.
Stacy Paydo, a swing dancer for the Rockettes, let us peek behind the scenes as she led some of the Rockettes through a dynamic warmup. The dancers use the exercises to activate the legs and core, get the blood flowing and stretch the muscles before a show.
The Rockettes dynamic warm up
- Walking butt kicks: Stand with your feet slightly wider than hips-width apart with a slight bend in the knees. Place your hands on your hips. Step on to the left foot while you kick the right heel up and back toward your right glute. Then step on to your right foot as you kick your left heel up and back toward your left glute. Continue alternating, stepping side to side at a walking speed.
- Running butt kicks: Perform the same exercise as above, but pick up the pace! Increase your speed from a walk to a jog by lightly hopping from side to side as you pull the opposite heel up and back toward your glute.
- Lateral shuffles: Start with your feet hips-distance apart and a slight bend in both knees. Bring both of your hands together in front of your chest and engage the abdominals. Starting with your right foot and following with your left, step twice to the right, then twice to the left. Continue alternating side to side.
- Lunges with knee lift: Turn to the right. Step forward with your right foot and sink down into a lunge, with both knees bent at a 90-degree angle. The back knee should…
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