🛡️ Performance Skills · 1.3
Safe Working Practices
How to look after yourself and others in rehearsal and performance — plus what the exam expects you to say
📚 What you'll learn on this page
- Why safe working practice matters for your body, your team and your exam
- The process in rehearsal — warming up, cooling down, nutrition, hydration
- The exact physiological reasons the exam expects for cooling down (and the two that don't score)
- What safe performance looks like — safe execution, footwear, hairstyle, no jewellery
How to use this page: Tap any section header to open the group. Each skill entry inside has five parts — What it is, How to do it, Why it matters, Practice questions and ready-made Exam language you can reuse. The cooling-down entry has an extra warning block because the exam expects specific reasons.
Safe practice matters for three distinct reasons. A strong answer typically draws on one or two of these, not all three.
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1. To prevent injury
Dance places high demand on the body. Warming up prepares muscles and joints; cooling down prevents soreness; safe execution protects against strain; hydration prevents cramps. Without these, you risk pulls, tears, twists and longer-term damage.
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2. To maintain performance quality
A tired, dehydrated, under-fuelled or badly warmed-up body cannot hold alignment, maintain stamina, or control technique. Safe practice isn't just protective — it's what allows your trained skills to actually show up in performance.
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3. To protect others in the space
You work alongside other people. Loose jewellery catches on their costume. Loose hair whips their face. Unsafe lifts drop partners. Respect for others in the space is part of what makes the whole rehearsal safe, not just you.
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Exam tip
When a question asks "Give two reasons why it is important to…" — pick two different reasons, not two ways of saying the same thing. "To prevent injury" and "to avoid being hurt" are the same reason. "To prevent injury" and "to maintain performance quality" are two reasons.
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What it is
Preparing the body for dancing through a structured sequence: gradually increasing physical activity, mobilising joints through their range of motion, and raising the heart rate.
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How to do it
- Pulse-raising activity — jogging on the spot, skips or star jumps to gradually raise the heart rate
- Mobility — controlled joint circles (ankles, knees, hips, shoulders, wrists, neck)
- Dynamic stretches — leg swings, arm swings, lunges with rotation
- Movement rehearsal — travelling steps, small jumps, technique drills from the piece
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Why it matters
- Raises muscle temperature and blood flow so muscles are less likely to be strained
- Mobilises joints through their full range
- Gradually raises heart rate so the cardiovascular system is ready
- Prepares the mind for focused work
- Reduces the risk of injury
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Practice questions
1 mkGive one reason why it is important to warm up at the start of a dance class.
Accept any one: raises the heart rate · mobilises the joints · increases muscle temperature · prepares the body for intense activity · reduces the risk of injury.
2 mkDescribe one exercise you could include in a warm-up.
Model: Jogging on the spot for two minutes, gradually increasing the pace, to raise the heart rate and increase blood flow to the muscles.
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Exam language
"A thorough warm-up raised my heart rate and mobilised my joints, preparing my muscles for the demands of the rehearsal and reducing the risk of injury."
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Examiner alert — use the exact physiological reasons
Cooling down is one of the most commonly asked questions. Examiners want specific physiological reasons, not generic safety phrases. Learn the six below — and know the two that don't score.
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What it is
Returning the body from its active, rehearsing state back to its resting state through gradually decreasing activity and static stretching.
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How to do it
- Gradually decreasing activity — walking around the studio, gentle travelling, slow pulses to bring the heart rate down
- Static stretching — hamstrings, calves, quads, hip flexors, back, shoulders. Hold each stretch for 20–30 seconds. No bouncing.
- Controlled breathing — breathing in and out through a rolling down-and-up of the spine
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Why it matters — reasons that DO score
Prevents build-up of lactic acid
Prevents muscle soreness
Helps heart rate return to normal
Helps breathing return to normal
Reduces core temperature
Prevents blood pooling in the veins
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Reasons that do NOT score
"Prevents injury" — too vague
"Relaxes the muscles" — not physiological
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Practice questions
2 mkGive one reason for cooling down after exercise and describe one exercise you could do to cool down.
Model: "Cooling down helps the heart rate return to normal. An exercise I could do is breathing in and out to a count of eight whilst rolling down through the spine, bringing the body back to a resting state."
2 mkGive two reasons why it is important to cool down after dancing.
Accept any two (different) from: prevents build-up of lactic acid · prevents muscle soreness · helps heart rate return to normal · helps breathing return to normal · reduces core temperature · prevents blood pooling in the veins.
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Exam wording tip
If a question asks for two reasons, pick two different ones — "prevents lactic acid" and "prevents muscle soreness" are related, so safer to pick one muscle-related reason and one circulation-related reason.
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Exam language
"I included a cool-down at the end of the rehearsal to help my heart rate return to normal and prevent a build-up of lactic acid, which reduces muscle soreness the next day."
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What it is
Eating a balanced variety and quantity of food to fuel the body before dancing and to help it repair and recover afterwards.
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How to do it
- Carbohydrates for energy — whole grains, rice, pasta, bread, fruit
- Protein for muscle repair — lean meat, eggs, dairy, beans, pulses
- Fruit and vegetables for vitamins, minerals and antioxidants that aid recovery
- Healthy fats from nuts, avocados and oily fish for joint health
- Timing — a substantial meal 2–4 hours before dancing; a light snack 30–60 minutes before is fine
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Why it matters
- Provides the energy the body uses during dancing
- Helps a dancer focus and prevents tiredness
- Helps build and repair muscle after intense dancing
- Reduces the risk of injury
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Practice questions
2 mkWhy is it important for a dancer to have good nutrition?
Accept any two: provides energy to dance · helps focus · prevents tiredness · helps build and repair muscle · reduces injury risk.
1 mkName a food that would provide a dancer with energy for a rehearsal.
Accept any carbohydrate: pasta · rice · bread · fruit · whole grains.
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Exam language
"Good nutrition — a balanced meal two hours before rehearsal — gave me the energy to sustain the full piece and the protein I needed to recover well afterwards."
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What it is
Maintaining adequate fluid — principally water — in the body before, during and after dancing, so the body stays efficient and cool.
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How to do it
- Before — sip water steadily throughout the day, not just when thirsty
- During — take regular small sips of water between phrases or when the teacher pauses; little and often
- After — keep drinking; the body continues to lose fluid through breathing and sweating
- What to drink — water is best; avoid caffeine and high-sugar drinks before dancing
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Why it matters
- Helps your muscles work properly and avoid cramps
- Allows your blood to pump efficiently around the body
- Helps keep your body cool during physical activity
- Prevents dizziness and fatigue
- Assists in preventing the build-up of lactic acid
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Practice questions
2 mkGive two reasons why it is important for a dancer to stay hydrated during a rehearsal.
Accept any two (different): prevents cramps · allows blood to pump efficiently · keeps the body cool · prevents dizziness · helps muscles work properly · assists in removing lactic acid.
1 mkSuggest a suitable drink for a dancer during rehearsal.
Model: Water. (Avoid caffeine or high-sugar drinks before and during dancing.)
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Exam language
"Staying hydrated helped my muscles work efficiently, prevented cramp, and allowed me to maintain focus and energy across the full rehearsal."
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What it is
Carrying out actions safely — performing movements correctly, using correct technique, to avoid injury to yourself or others.
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How to do it
- Bend your knees when landing from a jump to absorb the impact safely
- Place your hand flat on the floor when moving from standing to the floor (or reverse) to protect your wrist
- Engage your core on turns, jumps and floor-to-standing transitions to protect the back
- Use spotting technique in turns to prevent dizziness and loss of balance
- Keep knees over toes in pliés and landings to protect knee joints
- Don't attempt movement beyond your ability — stay with what you've rehearsed
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Why it matters
- Prevents injury to yourself during high-impact actions like jumps and landings
- Keeps partners safe during contact work and lifts
- Allows you to maintain performance quality through the whole piece
- Reduces long-term damage to joints and muscles
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Practice questions
1 mkDefine the dance term 'safe execution'.
Model: Carrying out actions safely — performing movements correctly to avoid injury to self and others.
2 mkGive a dancer two pieces of advice to perform with safe execution in performance.
Accept any two: bend your knees when landing from a jump · engage your core on turns · use spotting technique · place your hand flat on the floor when dropping to the floor · keep knees over toes.
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Exam language
"Safe execution during the jump section — bending my knees on landing and engaging my core — prevented injury and allowed me to perform the next phrase cleanly."
Appropriate dance wear
Dance wear means the clothing, footwear and hair arrangement suitable for the style of dance — chosen so nothing gets in the way of safe, high-quality movement.
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What it is
The footwear worn by a dancer — shoes or bare feet — chosen to match the style of dance and the performance surface.
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How to choose it
- Contemporary — bare feet, or foot thongs/dance socks on slippery surfaces
- Ballet — soft ballet shoes or pointe shoes (if trained)
- Jazz — jazz shoes or split-soles
- Hip hop / street — clean, lightweight trainers with good grip
- Tap — tap shoes (never on a non-sprung hard floor)
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Why it matters
- Prevents slips and trips
- Prevents ankle injuries by providing the right level of support
- Provides correct grip for the style of movement
- Allows articulation of the foot appropriate to the style
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Practice questions
2 mkWhy is it important to wear appropriate footwear when dancing?
Accept any two: prevents slips/trips · prevents ankle injury · gives suitable grip for the style · supports articulation of the foot.
1 mkGive one example of appropriate footwear for contemporary dance.
Accept: bare feet · foot thongs · dance socks.
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Exam language
"Appropriate footwear for the contemporary style — bare feet — gave me the grip and floor connection I needed to perform safely without slipping."
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What it is
Hair arranged so that it is secured off the face and out of the way during dancing — allowing focus, vision and facial expression to remain unobstructed.
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How to style it
Secure · off the face · out of the wayPonytail, bun or plait with no loose strands. Use strong hair bands and clips, or pins for shorter hair. Headbands should grip — not slip. Extensions and decorative pieces must be firmly secured so they cannot fly off during turns or jumps.
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Why it matters
- Keeps vision unobstructed during turns, travelling steps and contact work
- Stops hair from whipping into another dancer's face or catching on their costume
- Allows facial expression to be visible to the audience
- Prevents distracting the audience or the dancer
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Practice questions
2 mkWhy should a dancer tie their hair back before dancing?
Accept any two: prevents hair obscuring vision · stops hair catching a partner or their costume · keeps facial expression visible to the audience · prevents distraction.
1 mkDescribe an appropriate hairstyle for a dance class.
Model: A ponytail or bun with no loose strands, secured firmly with a strong hair band and clips as needed.
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Exam language
"Tying my hair back securely meant my vision was unobstructed throughout the turns and my focus and facial expression were visible to the audience."
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What it is
Removing all jewellery — rings, watches, bracelets, necklaces, earrings and piercings — before dancing, so nothing can catch, scratch or injure.
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What to remove
- Rings, watches and bracelets — they scratch partners in contact work
- Necklaces and chains — they swing into faces and catch on costumes
- Dangly or hoop earrings — studs only if they must stay; tape over if needed
- Piercings — removed or taped down
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Why it matters
- Removes the risk of catching on costume, hair or a partner
- Prevents scratching or injuring yourself or others during contact work or lifts
- Prevents earrings tearing the lobe or rings cutting into fingers
- Avoids distracting the audience
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Practice questions
2 mkGive two reasons why dancers should remove jewellery before performing.
Accept any two: prevents scratching a partner · prevents catching on costume · reduces the risk of injury (e.g. torn earlobe) · avoids distracting the audience.
3 mkDefine the dance term 'dance wear' and give two reasons why it is important to wear appropriate clothing for dance.
Model: Dance wear is the clothing, footwear and accessories worn by a dancer, suitable for the style of dance. It is important because (1) it allows safe freedom of movement without restricting the body and (2) it reduces the risk of injury by not catching, snagging or obscuring vision.
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Exam language
"Removing all jewellery before the performance eliminated the risk of scratching my partner in the lift section and kept the audience's focus on the movement."
✏️ Safe Working Practices — Final Check
10 questions across all four sub-sections · select all answers then Submit
1. Which of the following is the correct definition of "safe execution"?
2. Which of these reasons for cooling down does NOT score on the mark scheme?
3. A student writes: "Cooling down relaxes the muscles." What's the problem with this answer?
4. Which nutrient is most important for muscle repair after dancing?
5. How long before a rehearsal should a substantial meal ideally be eaten?
6. Which of the following is NOT a physiological reason to stay hydrated during a rehearsal?
7. Which of these belongs in a warm-up — not a cool-down?
8. Give one reason why dancers should remove all jewellery before performing. Which answer is strongest?
9. Which of the following is the best description of "appropriate footwear" for contemporary dance on a sprung wooden floor?
10. A student lists "prevents injury" and "avoids getting hurt" as their two reasons for warming up. Why would this answer lose marks?
📸Screenshot your score and paste into your ePortfolio so your teacher can see your progress.
📌 Revisit this — the essentials
Two categoriesProcess (rehearsal) · During performance
Warming upGradually raise activity, mobilise joints, raise heart rate
Cool-down reasonsLactic acid · muscle soreness · heart rate · breathing · core temp · blood pooling
Don't say"Prevents injury" or "relaxes muscles" — won't score for cool-down
NutritionCarbs for energy, protein for repair · eat 2–4 hrs before
HydrationBefore, during, after · small sips · water is best
Dance wearRight footwear · hair off face · no jewellery
"Two reasons"Must be two different reasons, not the same idea twice