By Bernhard De LucaUpdated
On udansa, you meet other b-boys and b-girls in your city who are just as motivated to refine their power moves as you are. Exchange ideas, arrange to meet for the next session, and take your moves to the next level together.
A cold joint blocks every freeze. With the right preparation, you make your muscles elastic and protect your wrists from the heavy strain on the dance floor.
When breaking, enormous forces act on your body. If you jump into toprock without preparation, you risk painful strains. A well-thought-out breakdance warm-up routine specifically prepares your cardiovascular system, your muscles, and above all your joints for the hard stresses on the floor. It is not about exhausting yourself before the actual training. Rather, you activate the deep core muscles and mobilize your wrists, shoulders, and neck.
After the session, however, the work is not yet done. A targeted cool-down helps your body lower your pulse in a controlled manner and initiate regeneration. Anyone who neglects stretching will lose the flexibility needed for deep drops and clean freezes in the long run. Use this routine as a fixed component of every session to protect your joints and improve your mobility long-term.
Rotate your wrists, shoulders, hips, and ankles in both directions for one minute each. This boosts the production of synovial fluid and prevents painful blockages during quick changes of direction.
Get into a quadruped position and place your palms on the floor at different angles. Gently lean forward and backward to make the tendons and muscles in your forearms elastic.
Use relaxed breaking warm-up steps like the simple 2-step or cross-step while standing. Dance in a relaxed manner at half tempo to the music until your pulse rises noticeably and a light film of sweat appears.
Go into a deep squat and push your knees outward with your elbows. This opens your hips and prepares your legs for deep positions in footwork, without you losing your balance.
Always end your training with a short cool down for breakdance. Hold static hip flexor and shoulder stretches for 30 seconds each to reduce muscle tension and initiate recovery.
Find professional guidance for your moves and learn the basics without injury.
Hip HopLimbach-Oberfrohna · Germany
HipHop 11 - 13 JahreFriday · 15:45 · Nov 13
Limbach-Oberfrohna
Hip HopLimbach-Oberfrohna · Germany
Hip Hop ab 14 JahreFriday · 15:45 · Nov 13
Limbach-Oberfrohna
StreetdanceBurgstädt · Germany
Videoclip Teens 11-13 JahreMonday · 16:50 · Nov 16
Burgstädt
Warming up correctly
Common mistakes
Preparation
Meanwhile
Follow-up
An effective warm-up for breakdancers should take about 10 to 15 minutes. This time is completely sufficient to mobilize your joints, get your heart rate up with light toprocks, and make your muscles elastic.
Static stretching exercises temporarily reduce muscle explosiveness. Therefore, use only dynamic movements before training and save static holding for the cool-down after your session.
Rotate your wrists intensively in both directions, stretch them gently on the floor in all directions, and shake them out regularly. This strengthens the tendons and prepares them for the strain during footwork.
Find a Breakdance Crew: Your Guide to Training and Community
B-Girl Training and Community: Women in the Breaking Scene
Promote your breakdance crew: How to increase your reach
Breakdance training in your daily routine: Train efficiently despite your job
Training breakdance outdoors: The best tips
Starting a breakdance crew: Your step-by-step guide
Breakdance gear: What belongs in your gym bag
