We're completely geeking out over Vanity Fair's new "Movies in Motion" YouTube series. It features dance/married couple #goals Chris Grant and Lauren Yalango-Grant—whom you may recognize as two of the artists currently bringing King Kong to life on Broadway—breaking down the choreography, inspiration, and history behind some of Hollywood's most famous dance numbers.

Their latest video dives into the moves behind the original "Step In Time" chimney-sweep routine from the 1964 classic Mary Poppins, choreographed by Dee Dee Wood and Mark Breaux (also a married couple!). The Grants talk set, cast, and music—and fully commit to getting the number's superhuman partnering sequences just right.

Mary Poppins movie night, anybody?

Watch the full video below, and then check out the series' first episode, where Chris and Lauren break down the famous dance scene from Pulp Fiction.

Look, there are endless "best movie dance scenes" roundups out there. But our list is different.

While we have nothing but love for the gloriously awkward dance moments in films like Napoleon Dynamite and 13 Going on 30 (heart you, Jennifer Garner!), we decided to focus on scenes that involve really good dancing.

Behold, the serious dance-lover's guide to the movies—presented without commentary, in chronological order.

Pick Yourself Up, "Swing Time" (1936)

Begin the Beguine, "Broadway Melody of 1940" (1940)

Jumpin' Jive, "Stormy Weather" (1943)

The Red Shoes Ballet, "The Red Shoes" (1948)

An American in Paris Ballet, "An American in Paris" (1951)

You're All the World to Me (Ceiling Dance), "Royal Wedding" (1951)

Broadway Melody, "Singin' in the Rain" (1952)

Singin' in the Rain, "Singin' in the Rain" (1952)

Dancing in the Dark, "The Band Wagon" (1953)

Too Darn Hot, "Kiss Me, Kate" (1953)

Step In Time, "Mary Poppins" (1954)

Barn Dance, "Seven Brides for Seven Brothers" (1954)

Abraham, "White Christmas" (1954)

Whatever Lola Wants, "Damn Yankees" (1958)

Who's Got the Pain, "Damn Yankees" (1958)

America, "West Side Story" (1961)

Dance at the Gym, "West Side Story" (1961)

Rich Man's Frug, "Sweet Charity" (1969)

Mein Herr, "Cabaret" (1972)

Snake in the Grass, "The Little Prince" (1974)

You Should Be Dancing, "Saturday Night Fever" (1977)

Romeo and Juliet Pas de Deux, "The Turning Point" (1977)

Hand Jive, "Grease" (1978)

Rejoice, "The Wiz" (1978)

There'll Be Some Changes Made, "All That Jazz" (1979)

What a Feeling, "Flashdance" (1983)

Final Battle, "Breakin'" (1984)

Opening Sequence, "A Chorus Line" (1985)

Duo Dance, "White Nights" (1985)

The Time of My Life, "Dirty Dancing" (1987)

Max and Little Mo, "Tap" (1989)

Sing Sing Sing, "Swing Kids" (1993)

The Final Dance, "Center Stage" (2000)

Cell Block Tango, "Chicago" (2002)

Opening Scene, "Honey" (2003)

Dance Battle, "You Got Served" (2004)

Parking Lot Dance, "Step Up" (2006)

The Water Dance (Battle of Gwai), "Step Up 3D" (2010)

Final Dance, "High Strung" (2016)

Another Day of Sun, "La La Land" (2016)

Imagine attending American Ballet Theatre's prestigious NYC summer intensive, training among classical ballet legends. Imagine taking the stage at New York City Dance Alliance Nationals, competing against some of the country's best contemporary dancers. Now, imagine doing both—at the same time.

Welcome to Madison Brown's world. This summer, she's in her third year as a National Training Scholar with ABT, while also competing for NYCDA's Teen Outstanding Dancer title. (She's already won Outstanding Dancer in the Mini and Junior categories.) The logistics are complicated—ABT's five-week intensive overlaps with the weeklong NYCDA Nationals, which translates to a lot of cabs back and forth across Manhattan—but Maddie is committed to making the most of each opportunity. "I love contemporary and ballet equally," she says. "While I'm able to do both, I want to do as much as I can."

Maddie has an expressive face, endless extensions, and a quiet command of the stage. She dances with remarkable maturity—a trait noted by none other than Jennifer Lopez, one of the judges on NBC's "World of Dance," on which Maddie competed in Season 2. Although Maddie didn't take home the show's top prize, she was proud to be the youngest remaining soloist when she was eliminated, and saw the whole experience as an opportunity to grow. After all, she's just getting started. Oh, that's right—did we mention Maddie's only 14?

Discovering a Passion

Maddie began taking ballet and tap classes as a toddler. In first grade, she added lyrical, jazz, contemporary, and hip hop to her weekly roster. Although she also dabbled in gymnastics, tennis, and piano as a child, it wasn't long before she realized that dance was it for her. "I loved the way dance made me feel," she says. "Whether the movement is fluid or staccato, you can make it your own."

Photo by Erin Baiano

At 9, she came to Lents Dance Company in Boca Raton, FL. Director Brittany Lents saw Maddie's potential right away. "She had facility, focus, and drive," Lents remembers. Since then, Maddie has become the kind of performer choreographers dream of working with. "She's strong and acrobatic. She has amazing lines," Lents says. "Plus, she has an innate ability to feel music. That's her star quality."

Striking a Balance

What really sets Maddie apart? The fact that she's exceptional in both ballet and contemporary modes. She takes three hours of ballet each morning with Magaly Suarez at The Art of Classical Ballet, and tackles other dance styles—contemporary, modern, tap, lyrical, and hip hop—in the afternoons. She has private coaching with Lents for contemporary and Marina Saladino for ballet, and is also a member of Lents Dance Company's competition team. To accommodate that packed schedule, she's been homeschooled for the past two years and does schoolwork in the car on the way to the studio as well as during breaks between dance classes and rehearsals.

Photo by Erin Baiano

Why strive for greatness in two distinct genres? It's not only that Maddie is naturally competitive, always seeking to one-up her own past performances. "Ballet and contemporary help me as a dancer in different ways," she says. "In ballet, a tendu is a tendu. It has to look a certain way. In contemporary, you can change things up. There's a freedom to it." Even so, she loves the challenge of ballet's artistry: "You can watch 10 dancers do the same variation, and get a different feeling from each person. I want to tell a story with the way I dance."

Reaping the Rewards

Maddie's hard work continues to pay off. In February, she placed first at the Universal Ballet Competition in Miramar, FL, in both the classical and contemporary categories, and also received UBC's Legacy Award. In April, she won third place at Youth America Grand Prix's NYC finals, and performed her contemporary solo during the national gala.

Photo by Erin Baiano

Meanwhile, as an ABT National Training Scholar, Maddie is able to attend the NYC summer intensive on full scholarship and receives a stipend to put toward any aspect of her training. Only 10 dancers are selected as National Training Scholars each year, out of all of ABT's summer program attendees. Past recipients include Misty Copeland, Catherine Hurlin, Skylar Brandt, and David Hallberg.

And then there are the perks that come with being featured on reality TV, on top of being a standout on the competition scene. Maddie now has more than 37.7k Instagram followers. She's a member of Team Capezio and a Jo+Jax JJGirl, and has been photographed by Jordan Matter, creator of the Dancers Among Us series. But some of Maddie's favorite moments involve being recognized by fans. When her first "World of Dance" episode aired last summer, Maddie was in NYC for the ABT intensive. "I went to Starbucks," she recalls, "and a girl in line behind me asked to take a picture! It felt so amazing that somebody could look up to me like that."

Facing the Future

Despite the trophies, scholarships, and fame, Maddie isn't resting on her laurels. She's always aiming to improve, and takes every opportunity to home in on her weak spots. "I'm shy and I get nervous, and that can make me lock up," she admits, adding that being on "World of Dance," which required her to speak as well as dance, pushed the boundaries of her comfort zone. "I also need to work on making my ballet look more effortless," she says, "but I know that comes with time."

Those limitations are minor compared to everything Maddie has going for her. "Maddie is a little bit of magic," says Kate Lydon, artistic director of ABT's summer intensives. "She's magnetic, she's fearless, and she genuinely loves dancing. Her soul comes out as she's performing. She's absolutely got what it takes to reach her dreams."

What are those dreams? Although she wouldn't rule out another TV gig, right now Maddie has her heart set on a ballet career. "My ultimate goal is to become a principal with ABT," she says. "I want to be Misty Copeland."

Photo by Erin Baiano

Fast Facts

Birthday: February 23, 2005

Favorite color: Blush pink

Favorite food: Hibachi

Favorite TV shows: "Grey's Anatomy," "A Million Little Things"

Dance idol: Misty Copeland

Dream roles: Juliet and Odile

Favorite dance step: "I love jumping. I feel like I'm flying."

Advice for Dance Spirit readers: "Being a dancer is hard! You have to keep a positive attitude and not second-guess that this is what you want to do. Focus on what you love."

Hair and makeup by Angela Huff for Mark Edward Inc. A version of this story appeared in the May/June 2019 issue of Dance Spirit with the title "The Best of Both Worlds."

I almost can't handle the level of full-out fabulousness coming out of Pride Month (just kidding, please keep it coming). Today, Travis Wall blessed our feeds with this clip of him dancing with the gorgeously talented Dallas Cowboys Cheerleaders. Travis shared in his caption that he "Learned a routine in 60 secs." Casual! (I guess we're not too surprised about that, right?)

After crushing the combo and having a dance party with the cheerleaders, Travis was gifted his very own (rhinestoned, of course) Dallas Cowboys jersey. This actually wasn't Travis' first Cowboys rodeo: He paid a visit to the Cheerleaders last year to teach them a contemporary piece, as chronicled on the reality series "Making the Team." So, my only question is: When will we finally see him out on the field?

Click here to vote for Darriel.

There are a million and one ways to describe the versatile Darriel Johnakin, but "rare breed" is a good place to start. In fact, it's the first phrase Marie-Louise Gaschler, artistic director of Miami Dance Collective, uses to characterize her longtime student. "Darriel reminds me of how dancers used to train back in the day," Gaschler says. "She never misses a class, gives it her all, inspires the entire room, and somehow manages to stay humble and eager for corrections."

Darriel was a dancer from the beginning: Her mom enrolled her in dance classes at age 2 after noticing her natural musicality. "It was baby stuff, though," Darriel, now 19, remembers. "It wasn't until I was 10 that I got really into it. I switched studios and trained in every single style." She grew up a devoted comp kid, honing her craft at events like New York City Dance Alliance. At 12, she made a decision: "I realized that not pursuing a dance career wasn't an option. I had to dance," she says.

When college chatter began around junior year of high school, Darriel came to another realization. "Initially, I'd been set on heading right into the industry after graduation. But as I got older, I really felt like I needed more information, more experiences. I needed an education," she says. Thus began a jam-packed senior year that included auditioning for eight colleges, and participating in the YoungArts regional program—an experience she says was one of the two main highlights of her dance career so far. The other? Getting into Pace University's commercial dance program. When she walked into the NYC studio for the audition, Darriel knew right away she'd found her place. "The environment was so relaxed. I just sank into it," she says. "There was no pressure, no judgment."

Since moving to the Big Apple last fall, Darriel's thrown herself into collegiate life. "I've met so many amazing new people. I'd been around all the same people my whole life, so coming here and creating a whole new group of friends is so great," she says. When she has a rare spare moment between her academic and dance classes, Darriel dreams big. "There's so much I want to do, from the Radio City Christmas Spectacular to a Broadway show like King Kong to dancing with a company like Complexions Contemporary Ballet or Hubbard Street Dance Chicago," she says. "I'm open to anything and everything, as long as I'm dancing."

"One of Darriel's best qualities is that she's so hireable—the complete package that a choreographer or director would hope for in a dancer. Her energy in the studio truly is infectious." —Marie-Louise Gaschler, artistic director of Miami Dance Collective

None

None

None

None

None

Fast Facts

Birthday: March 3, 2000

Hometown: Miami, FL

Power move: "Love me a tilt!"

Hidden talent: "I'm fluent in Spanish."

Go-to stress reliever: Cookies and ice cream

Dance crushes: Jenn Freeman, Peter Chu, Al Blackstone, and Martha Nichols ("But there are so many more!")

Must-have dance bag item: Franklin massage balls

Advice for DS readers: "Stay open-minded about all styles of dance, because versatility is one of a dancer's greatest tools."

Click here to vote for Diego.

There are some dancers who impress in easy-to-articulate ways: They've got the extension, they've got the feet, they've got the technique. Then there are dancers like Diego Pasillas, whose virtuosity isn't as easy to wrap your head around. Not that Diego doesn't have the extension/feet/technique; that's all there, too. But it's his creature-ness that sets him apart, making his smallest transitions as compelling as his most over-the-top tricks. He's a dancer from a different movement universe—the best kind of alien.

Now 16, Diego was born a mover. "As a kid, my parents would put me in soccer practice and I'd be doing cartwheels and singing 'Hannah Montana' songs on the sidelines," he says, giggling. "So eventually they had to get me into dance classes." He started out at a small studio near his hometown of Huntington Beach, CA, at age 7. Things got more serious three years later, when he transferred to Mather Dance Company in Placentia, CA. "From the start, he was a crazy go-getter," says director and choreographer Shannon Mather. "He wanted to do everything, the hardest stuff, right away. I had to be like: 'Dude! Let's take a step back and get the technique right first.' "

Diego grew into a technically assured as well as out-of-this-world charismatic dancer at MDC. Soon he was earning titles at major competitions and assisting at Velocity Dance Convention as well as for other choreographers. He started booking commercial and acting jobs, appearing on Nickelodeon and in the video game Just Dance Kids. This spring, he auditioned for "America's Got Talent" with Rudy Abreu's all-male contemporary group, Embodiment Jr. And Diego has also started developing his choreographic voice. "I'm really proud of that accomplishment, because choreographing is such a huge challenge," he says. "I'd say my style is connected to Shannon's in that I'm always telling a story. It's never just a bunch of moves—I want you to feel something, every time."

Unlike most 16-year-olds, Diego has a clear vision for his professional path. "I know I want to be a commercial artist," he says. "Once I'm 18, I hope I can tour with someone like Ariana Grande or Taylor Swift, and, eventually, maybe I can choreograph for a tour. I want to see the world." The world—universe?—is waiting.

"What makes Diego special is his vulnerability, his ability to wear his heart on his sleeve. He's such a beautiful, artistic performer that when he comes onstage, he speaks to everyone in the audience." —Shannon Mather, choreographer and director of Mather Dance Company

None

None

None

None

None

Fast Facts

Birthday: March 24, 2003

Hometown: Huntington Beach, CA

Favorite dancers of all time: Shannon Mather, Blake McGrath, Brian Friedman, Beyoncé

Something no one knows about him: "I really don't like bananas."

The best advice he's ever received: " 'Practice until you can't get it wrong.' "

Strangest thing in his dance bag: Mini toothbrushes (which all the Cover Model Search finalists made use of before their shoot!)

Must-see TV shows: "The Fosters" and "Grey's Anatomy"

His dancing in three emoji: 😱🤧🤭

If he weren't a dancer, he'd be: "Either an actor or a photographer. I love taking photos."

Click here to vote for Emma.

There's a story Kate Walker, director of dance at Booker T. Washington High School for the Performing and Visual Arts in Dallas, TX, loves to tell about Emma Sutherland, who just graduated from the program. "We were watching the students run a really long, challenging piece," Walker recalls. "Several kids couldn't quite make it through. But Emma did make it all the way to the end, which is when she walked up to us faculty and very politely asked, 'May I please go throw up?' "

That determination to do the work, no matter what, is just the beginning of what makes Emma extraordinary. "She's a quiet force," says Christy Wolverton-Ryzman, director of Emma's studio, Dance Industry Performing Arts Center. "She's humble and shy in real life, but when she gets onstage, she transforms." The way Emma sees it, her onstage and offstage selves are one and the same. "As a dancer, I hope to be genuine and versatile, so you can see everything I've worked to be," she explains. "I don't want to just be someone with technique who can throw a leg around."

Emma's list of accomplishments is already seriously impressive: A 2019 YoungArts Winner in modern dance and 2019 Presidential Scholar in the Arts, she has attended summer intensives at Juilliard and Hubbard Street Dance Chicago; received a $10,000 stipend from the Texas Commission on the Arts as a Texas Young Master; and won Junior and Teen Best Dancer at The Dance Awards. Up next?

Her freshman year at USC Kaufman, where her innate sense of musicality, envy-inducing facility, and exquisite lines are sure to make her a standout. Emma also hopes to continue exploring choreography, which she's already proved to be a natural at: Her first-ever piece, created for a senior choreographic project at Booker T., was selected to be performed at an AIDS-research benefit in Fort Worth, TX, this past spring.

Whatever her (surely bright) future in dance holds, Emma's most excited about continuing to learn the craft. "What excites me most are the moments onstage when it's something nobody in the audience has seen before," she says. "It's fascinating to see how much there is within dance to explore."

"One of the things I value most about Emma is her consistency. There's never a doubt that she'll give you an incredibly solid performance. She's already working at a professional level." —Kate Walker, director of dance at Booker T. Washington High School for the Performing and Visual Arts

None

None

None

None

None

Fast Facts

Birthday: March 2, 2001

Hometown: Frisco, TX

Three words to describe her: "I hope to be compassionate, kind, and hardworking."

Three words to describe her dancing: "dynamic," "powerful," "authentic"

Favorite choreographers of all time: Crystal Pite, Aszure Barton, Mark Caserta, Mikey Morado

Hogwarts house: "I'm mostly Hufflepuff, with a little bit of Gryffindor."

Must-see TV shows: "Friends" and "The Office"

Favorite day-off activity: "I love being outside in nature, going on bike rides with my brother or on walks with my dog."

Advice to DS readers: "Constantly explore and experiment. I learn the most when I'm uncomfortable. It's a hard thing to realize, but you'll find so much growth in it."

Congratulations to Dance Spirit's 2019 Cover Model Search finalists: Darriel Johnakin, Diego Pasillas, and Emma Sutherland! One of them will win a spot on Dance Spirit's Fall 2019 cover. Learn more about the dancers on their profile pages, and then vote for your favorite below. You can vote once a day now through July 15.

We also want you to get social! We'll be factoring social media likes and shares into our final tallies. Be sure to show your favorite finalist some love on Facebook, Instagram, and Twitter, sharing their profile pages and using the hashtag #DanceSpiritCMS.

If you're a hardcore Broadway baby, today is the worst Sunday of the year. Why, you ask? The Tony Awards were last Sunday, so basically there's nothing to look forward to in life anymore—no James Corden being James Corden, no teary acceptance speeches from newly minted stars, no thrilling excerpts from the hottest new shows. Oh yeah, and there are 50 more Sundays to go before our humdrum lives are once again blessed with the next annual iteration of Broadway's biggest night.

But cheer up, chin up, it's time to bring a happy attitude! (Yes, we're still obsessed with Legally Blonde: The Musical and we're never going to be sorry about it.) Have a look at this pure, delightful, positively dancetastic interview that triple-threat hunk Corbin Bleu recently gave to Roundabout Theater Company's Education Dramaturg Ted Sod.

As you may know from our previous breathless coverage, Bleu is currently lighting up the Broadway boards as the irresistible but scoundrelly Bill Calhoun in Kiss Me, Kate (running through June 30 at Studio 54). But what you definitely don't know is that for Bleu, "dance has always been number one"—and that's just one of the juicy tidbits contained in this interview.

Another 😍 quote? His biggest dance pet peeve is oh so relatable: "I love when a choreographer is able to tell me exactly what it is that they want," Bleu explains. "What drives me nuts is when we're doing a tap move, say a toe/toe/heel/heel and I ask, 'Do you want me to drop the right or the left heel?' And they say, 'Doesn't matter, just do any one.' Especially in group numbers, whenever there isn't specificity, it ends up looking a bit sloppy." We couldn't agree more!

For much more musical-theater goodness—including Bleu's advice for young performers, plus what he really thinks of efforts to make casting more diverse—read the full interview here. We think you'll agree that this tea is "too darn hot."

Steven Spielberg's much-anticipated remake of West Side Story—choreographed by Justin Peck, and starring a bevy of very good dancers—is in production, hooray! And that means it's finally time for us to get a look at the film's cast members in character. Let's break down the first photo from the project.

It may not be especially dancy, but it does feature several of the film's dance stars. Unsurprisingly, Ansel Elgort (who is, let's not forget, an excellent tapper) and Rachel Zegler are front and center as Tony and Maria. They're flanked by the Jets (from left, Ezra Menas as Anybodys, Ben Cook as Mouthpiece, Sean Harrison Jones as Action, Mike Faist as Riff, and Patrick Higgins as Baby John) and the Sharks (David Alvarez as Bernardo, Julius Anthony Rubio as Quique, Richard Zayas as Chago, Josh Andrés Rivera as Chino, Sebastian Serra as Braulio, and Carlos Sánchez Falú as Pipo).

Here's hoping we get a glimpse of Ariana DeBose's Anita sometime in the very near future—not to mention notable ensemblists Maddie Ziegler, Paloma Garcia-Lee, Ricky Ubeda, Gaby Diaz, Eloise Kropp, Jeanette Delgado, and Brittany Pollack, to name just a few.

All the essentials for 54 of the best events this season.

COMPETITIONS

Act 1 Talent

Director: Katie Rustowicz
909-360-3455
info@act1talent.com
act1talent.com
Age Divisions: Preview (Beginner), First Act (Intermediate), Second Act (Advanced), Spotlight (Dancers w/Disabilities): Minis (5 & Under), Petite (6–8), Juniors (9–11), Teens (12–14), Seniors (15–18), Adult (19)
Top 5 Tour Cities: Redondo Beach, CA; Austin, TX; Portland, OR; Indianapolis, IN; Minneapolis, MN

None

None

American Ballet Competition

Director: Raymond Van Mason
801-393-5000
americanballetcompetition@gmail.com
americanballetcompetition.com
Age Divisions: Division 1 (9–11), Division 2 (12–14), Division 3 (15–20), Ensemble (9–20), Pas de Deux (12–20)
2020 Nationals: Ogden, UT: June 3; Scholarships Available

Breakout Dance Competition

Director: Joel Valdiviezo
609-873-8620
info@breakoutcomp.com
breakoutcomp.com
Age Divisions: Mini (6 & Under), Petite (7–9), Junior (10–12), Teen (13–15), Senior (16–20)
Top 5 Tour Cities: Voorhees, NJ; Warren, OH; Long Island, NY; Robbinsville, NJ; Albany, NY

Dance Showcase USA

Director: Glenda Boenig
817-572-6617
glenda@danceshowcaseusa.com
danceshowcaseusa.com
Age Divisions: Crystal: Minis (4 & Under); Crystal, Diamond, Star: Petites (5–6, 7–8), Juniors (9–10, 11), Teens (12, 13–14), Seniors (15–16, 17–19), Adults (20–29, 30 & Over)
Top 5 Tour Cities: Dallas/Fort Worth, TX: May 1, 2020; Oklahoma City, OK: March 6, 2020; Houston, TX: March 27, 2020; Tyler, TX: April 3, 2020; Austin/Bastrop, TX: April 17, 2020
2020 Nationals: Dallas/Fort Worth, TX: June 22

None

None

Diva Dance Competition

Directors: Anne Roberts & Kym Yadisernia
774-704-6975
info@divacomps.com
divacomps.com
Age Divisions: Novice, Intermediate, Advanced: Mini (6 & Under), Petite (7–9), Junior (10–12), Teen (13–15), Senior (16–18), Adult (19 & Above)
Top 5 Tour Cities: Atlanta, GA: Feb. 15, 2020; Fort Myers, FL: Feb. 28–March 1, 2020; Pittsburgh, PA: April 3–5, 2020; Wilmington, DE: April 17–19, 2020; Springfield, MA: May 1–3, 2020
2020 Nationals: Hyannis, MA: July 14–17

DreamMaker National Talent Competition

Director: Brittney Bilgrien
937-736-2295
info@dreammakerdance.com
dreammakerdance.com
Age Divisions: Novice, Intermediate, Advanced, Independent Entries: (8 & Under), (9–11), (12–14), (15–19), (20 & Over)
Top 5 Tour Cities: Little Rock, AR: Feb. 14–16, 2020; Zionsville, IN: March 27–29, 2020; Oklahoma City, OK: April 3–5, 2020; Rapid City, SD: April 17–19, 2020; Green Bay, WI: May 8–10, 2020
2020 Nationals: Virginia Beach, VA: June 29–July 3
Scholarships Available

Dynamite National Talent Competition

Director: Stepp Stewart
404-977-3673
dynamitetalentcompetition@gmail.com
thesteppstewart.com
Age Divisions: Mini (4–8), Junior (9–12), Teen (13–15), Senior (16 & Up)
Top 5 Tour Cities: Cleveland, OH: Jan.; Atlanta, GA: Feb.; Columbus, OH: March; Van Wert, OH: March; Charlotte, NC: April

Elite Performance Challenge

Directors: Anthony & Nichole Fortunato
508-647-1000
info@eliteperformancechallenge.com
eliteperformancechallenge.com
Age Divisions: Recreational, Advanced, Competitive: Mini (8 & Under), Junior (9–12), Teen (13–15), Senior (16–19), Adult (20 & Over)
Top 5 Tour Cities: Providence, RI: March 20, 2020; Tolland, CT: March 27, 2020; Chelmsford, MA: April 3, 2020; Lancaster, PA: April 24, 2020; Woodbridge, VA: May 3, 2020
2020 Nationals: MA: June 19

Fusion National Dance Competition

Director: Paula Dell-Beasley
912-230-9687
info@fusionndc.com
fusionndc.com
Age Divisions: Petite (8 & Under), Junior (9–11), Teen (12–14), Senior (15–19)
Top 5 Tour Cities: Tampa, FL: Feb. 7, 2020; Valdosta, GA: Feb. 14, 2020; Fort Lauderdale, FL: March 13, 2020; Jacksonville, FL: March 27, 2020; Norfolk, VA: April 23, 2020
2020 Nationals: Orlando, FL: June 29
Performance Opportunities; Scholarships Available

Imagine National Dance Challenge

Director: Shaun Moe
833-464-6362
shaun@imaginedancechallenge.com
imaginedancechallenge.com
Age Divisions: Novice, Intermediate, Advanced: Petite (8 & Under), Junior (9–11), Teen (12–14), Senior (15–19), Adult (20 & Over)
Top 5 Tour Cities: Long Island, NY; Woodbridge, VA; Syracuse, NY; Buffalo, NY; Asbury Park, NJ
2020 Nationals: Nashville, TN: June 15–19; Hershey, PA: June 29–July 3

Leap! National Dance Competition

Director: Drew Vamosi
800-790-LEAP (5327)
info@leapcompetition.com
leapcompetition.com
Age Divisions: Skip! Level (Less Competitive) & Leap! Level (Top Competitive): Petite (4 & Under) (5–6) (7–8), Junior (9, 10, 11), Teen (12, 13, 14), Senior (15–16) (17–19), Adult (20 & Over)
Top 5 Tour Cities: Sacramento, CA: Feb. 7–9, 2020; Virginia Beach, VA: Feb. 28–March 1, 2020; Fort Lauderdale, FL: April 24–26, 2020; Kansas City, MO: May 1–3, 2020; Minneapolis, MN: May 8–10, 2020

NexStar National Talent Competition

Director: Kathy Helton
937-376-7777
info@nexstarcompetition.com
nexstarcompetition.com
Age Divisions: Novice, Intermediate, Advanced: (8 & Under), (9–11), (12–14), (15–19), (20 & Over)
Top 5 Tour Cities: Atlanta, GA: April 24, 2020; Dayton, OH: Feb. 14, 2020; Lancaster, PA; Feb. 21, 2020; Saint Paul, MN: March 20, 2020; Woodbridge, VA: April 3, 2020
2020 Nationals: Gatlinburg, TN: July 2

Onstage New York

Directors: Joe Lanteri & Leah Brandon
877-692-5678
info@onstagenewyork.com
onstagenewyork.com
Age Divisions: Mini (7–10), Junior (11–12), Teen (13–15), Senior (16–18), Prep (6 & Under), Open (19 & Up)
Performance Opportunities; Scholarships Available

Rainbow Dance Competition

714-995-5883
info@rainbowdance.com
rainbowdance.com
Age Divisions: Limitless Starz (Special Needs): Mini (5 & Under); Starz of Tomorrow (Recreational): Petite (6–8); Rising Starz (Competitive): Junior (9–11); Elite Starz (Competitive): Teen (12–14)

Starbound National Talent Competition

Director: Sandra Coyte
609-693-0563
info@starbound.net
starbound.net
Age Divisions: Junior Petite Intermediate, Competitive & Elite: (8 & Under); Junior Intermediate, Competitive & Elite: (9–10); Junior Preteen Intermediate, Competitive & Elite: (11–12); Teen Intermediate, Competitive & Elite (13–14); Senior Intermediate, Competitive & Elite (15–16); Super Senior Intermediate, Competitive & Elite (17 & Over)

Starpower Talent Competition

Director: Noelle Pate Packett
301-870-9550
daniella@starpowertalent.com
starpowertalent.com
Age Divisions: Novice, Intermediate, & Advanced: Minis (8 & Under), Juniors (9–11), Teens (12–14), Seniors (15–19); Advanced: Adult (20 & Over)
2020 Nationals: Atlantic City, NJ: June 25–29; Orlando, FL: July 2–6; Branson, MO: July 3–7; Uncasville, CT: July 8–12; Ocean City, MD: July 9–13; Myrtle Beach, SC: July 15–19; Anaheim, CA: July 15–19
Scholarships Available

Throw Down Dance Challenge

Director: Adrienne Kellett
732-861-6482
sales@throwdowndance.com
throwdowndancechallenge.com
Age Divisions: Recreational & Competitive: Minis (5–7), Petite (8–9), Junior (10–12), Teen (13–15), Senior Teen (16–19), Adult (20 & Up)
Top 5 Tour Cities: East Brunswick, NJ; Jackson, NJ; Somerset, NJ; Yardley, PA

Ticket to Broadway

Directors: Joel Kamensky & Lori Brown
855-284-2538
info@tickettobroadway.com
tickettobroadway.com
Age Divisions: Novice, Intermediate, Advanced: Minis (6 & Under), Petites (7–9), Juniors (10–12), Teens (13–15), Seniors (16–19), Adult (20 & Up)
Top 5 Tour Cities: Wilmington, DE: Feb. 21, 2020; Akron, OH: April 17, 2020; Lancaster, PA: April 24, 2020; Pittsburgh, PA: May 1, 2020; Somerset, NJ: March 13, 2020
2020 Nationals: Hershey, PA: June 21

Universal Ballet Competition

Directors: Lissette & David Lucas
305-582-7877
info@universalballetcompetition.com
universalballetcompetition.com
Age Divisions: Pre-Competitive Intermediate (8–11), Pre-Competitive Competitive Level (8–11), Junior Intermediate Level (12–14), Junior Competitive Level (12–14), Senior Intermediate Level (15–19), Senior Competitive Level (15–19)
Top 5 Tour Cities: Salt Lake City, UT: Jan. 3–5, 2020; Miramar, FL: Feb. 14–16, 2020; Atlanta, GA: Feb. 28–March 1, 2020; Houston, TX: March 20–21, 2020; State College, PA: May 15–17, 2020
Performance Opportunities; Scholarships Available

None

None

World Dance Pageant

Directors: Chrystan Sheatzley & Jill Wolins
240-412-1804
chrystan@worlddancepageant.com
worlddancepageant.com
Age Divisions: (8 & Under), (9–11), (12–14), (15–19)

None

CONVENTIONS

None

None

Groove Street Productions Dance Conventions

Directors: Joanne & Alex Pesusich
604-449-2488
info@gspdanceconventions.com
gspdanceconventions.com
Popular Instructors: Liz Tookey, Luther Brown, Tara Jean Popowich, Sabrina Phillip, Scott Forsyth, Carlo Atienza
Scholarships Available; Class Divisions: Ability

None

Power Pak

Director: Chrystan Sheatzley & Noelle Pate Packett
240-412-1804
chrystan@powerpakdance.com
powerpakdance.com
Age Divisions: (7–11), (12 & Over)
Top 5 Tour Cities: Orlando, FL: July 1, 2019; Ocean City, MD: July 8, 2019
Popular Instructors: Mark Orsborn, Marinda Davis, Jill Wolins, Wyatt Rocker, Jason Williams, Sky Hoffmann
Performance Opportunities; Scholarships Available; Class Divisions: Ability

None

None

COMPETITIONS & CONVENTIONS

None

None

24 Seven Dance Convention

Director: Danny Wallace
818-432-6085
info@24sevendance.com
24sevendance.com

Competition

Age Divisions: Sidekick (5–7), Mini (8–10), Junior (11–12), Teen (13–15), Senior (16–10), Teacher/Studio Owner (18 & Up)
Top 5 Tour Cities: San Diego, CA: Nov. 8, 2019; Birmingham, AL: Dec. 6, 2019; Meadowlands, NJ: Jan. 24, 2020; Pittsburgh, PA: March 6, 2020; Orlando, FL: May 8, 2020
2020 Nationals: Las Vegas, NV: June 27

Convention

Popular Instructors: Randi & Hefa, tWitch, Allison Holker, Francisco Gella, Jaci Royal, Blake McGrath
Performance Opportunities; Scholarships Available; Class Divisions: Age

Adrenaline Dance Inc.

Director: Jeremy Keeton
866-695-4144
info@adrenalinedance.com
adrenalinedance.com

Competition

Age Divisions: Sparks (5–7), Minis (8–10), Juniors (11–12), Teens (13–15), Seniors (16–19)
Top 5 Tour Cities: Dallas, TX: Nov. 22, 2019; Los Angeles, CA: March 6, 2020; Denver, CO: April 17, 2020; Detroit, MI: Jan. 24, 2020; Ogden, UT: Feb. 27, 2020
2020 Nationals: Richland Hills, TX: June 27

Convention

Popular Instructors: Nick Dinicolangelo, Sonya Tayeh, Chris Jacobsen, Marcea Lane, Caroline Lewis Jones, Nick Palmquist
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

Artistic Dance Exchange

Director: Juan Borona
516-749-8975
info@artisticdanceexchange.com
adeontour.com

Competition

Age Divisions: Gold Level (Beginner–Intermediate) & Platinum Level (Intermediate–Advanced): Minis (5–7), Juniors (8–11), Teens (12–15), Seniors (16–17), Adult (18 & Up)
Top 5 Tour Cities: Dallas, TX: Nov. 15–17, 2020; New Brunswick, NJ: Jan. 30–Feb. 2, 2020; Long Island, NY: Feb. 7–9, 2020; Miami, FL: March 6–8, 2020; Boston, MA: March 13–15, 2020
2020 Nationals: Long Branch, NJ: June 29-July 2

Convention

Popular Instructors: Luam, Tom Richardson, Ian Eastwood, Alex Wong, Hamilton Evans, Channing Cooke
Performance Opportunities; Scholarships Available; Class Divisions: Age

Artists Simply Human

Director: Braham Logan Crane
855-ASH-Dance
info@ashproductions.com
ashdance.com

Competition

Age Divisions: Mini Movers (4–6), Artists In Training (7–10), Intermediate (11–14), Advanced (15 & Up)
Top 5 Tour Cities: Orlando, FL: Oct. 25, 2019; Nashville, TN: Jan. 3, 2020; Philadelphia, PA: Jan. 17, 2020; New Brunswick, NJ: Feb. 7, 2020; Chicago, IL: Feb. 14, 2020
2020 Nationals: Orlando, FL: July 3

Convention

Popular Instructors: Gregg Russell, Desmond Richardson, Mia Michaels, Jojo Gomez, CJ Salvador, Dusty Button
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

Beyond The Stars

Directors: Ginny Faubell & Nikki Tennant
609-259-8760
info@btscomp.com
btscomp.com

Competition

Age Divisions: Mini (6 & Under), Petite (7–9), Junior (10–12), Teen (13–15), Senior (16–20)
Top 5 Tour Cities: Long Island, NY; Voorhees, NJ; Akron/Youngstown, OH; Springfield, MA; Baltimore, MD
2020 Nationals: Midwest: June 21–27; Cape May Courthouse, NJ: June 27–July 3; Poconos, PA: July 12–18

Convention

Popular Instructors: Chryssie Whitehead, Serge Onik, Ashle Dawson, Marjorie Failoni, David Paul Kidder, Alyssa Quezada
Scholarships Available; Class Divisions: Age

None

Celebration Talent Competition

Directors: Mitchell & Robin Dettwiller
888-610-8882
info@celebrationtalent.com
celebrationtalent.com

Competition

Age Divisions: Petite (8 & Under), Junior (9–12), Teen (13–15), Senior (16–19), Adult (20 & Over)
2020 Nationals: Wisconsin Dells, WI: July 15–20

Convention

Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

CNADM: Chicago National Association of Dance Masters

Director: Michele St. Clair
815-397-6282
dance@cnadm.com
cnadmdance.com

Competition

Age Divisions: Mini (7–9), Junior (10–12), Intermediate (13–14), Senior (15)
2020 Nationals: Oak Brook, IL: July 26, 2020

Convention

Popular Instructors: Melissa Anderson, Michael Foley, Jeremy Plummer, Nick Pupillo, Julie Cartier, Victoria Barlow
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

The Dance Effect

Director: Sarena Roubideaux
316-794-8000
thedanceeffect@hotmail.com
thedanceeffect.org

Competition

Age Divisions: Recreational & Competitive: Mini (5 & Under), Petite (6–8), Junior (9–11), Teen (12–14), Senior (15–19), Adult (20 & Over)
Top 5 Tour Cities: Tyler, TX: Feb. 21–23, 2020; Liberty, MO: April 3–5, 2020; Oklahoma City, OK: April 17–19, 2020; Fort Smith, AR; Dallas/Fort Worth, TX
2020 Nationals: Wichita, KS: June 17–21; Dallas/Fort Worth, TX: June 24–28

Convention

Popular Instructors: Fiona Star Martinek, Michelle Rambo, Brooke & Paul Gebb, Sabrina Biddle, Jessica Connelly, Lauren Alston
Performance Opportunities: Yes
Scholarships Available; Class Divisions: Ability

None

Dancers Inc.

Director: Dan Barris
732-685-8182
info@dancers-inc.com
dancers-inc.com

Competition

Age Divisions: Future Star, Rising Star & All Star: Minis (6 & Under), Petite (7–9), Junior (10–12), Teen (13–15), Senior (16–19); All Levels, Adjudication Only: (20 & Over)
Top 5 Tour Cities: Utica, NY: May 2020; Lancaster, PA: Feb. 2020; New Orleans, LA: March 2020; Long Island, NY: May 2020
2020 Nationals: Ocean City, MD, & Hershey, PA

Convention

Popular Instructors: Chehon Wespi-Tschopp, Ian McKenzie, Lauren Froederman, Megs Alfonso, Phil LaDuc, Ambrose Respicio
Performance Opportunities; Scholarships Available; Class Divisions: Ability

None

Dupree Dance

Director: Kari Anderson
888-498-2998
dupree@dupreedance.com
dupreedance.com

Competition

Age Divisions: Phaze 1 (4–7), Phaze 2 (8–11), Phaze 3 (12–14), Phaze 4 (15 & Up)
Top 5 Tour Cities: Houston, TX: Jan. 18, 2020; Saint Louis, MO: Feb. 1, 2020; Seattle, WA: Feb. 8, 2020; San Francisco, CA: Feb. 15, 2020; Chicago, IL: March 7, 2020
2020 Nationals: Chicago, IL: July 2

Convention

Popular Instructors: Erick Yanez, Terrill Mitchell, Meghan Stinson, Addison Holmes, Kobi Rozenfeld, Trevor Parmentier
Performance Opportunities; Scholarships Available; Class Divisions: Ability

None

None

Encore DCS

Directors: Rhonda Marchant & Susan Barnes
803-785-1214
susan@encoredcs.com
encoredcs.com

Competition

Age Divisions: Recreational & Competitive: Mini (5 & Under), Petite (6–8); Recreational, Competitive, Elite: Junior (9–11), Teen (12–14), Senior (15–16, 17–18, 19–24, 25 & Over)
Top 5 Tour Cities: Greenville and Myrtle Beach, SC; Howell, MI; Johnstown and Lancaster, PA; Rocky Mount, Asheville, Winston-Salem & High Point, NC; Daytona Beach, FL
2020 Nationals: Charleston, SC: July

Convention

Popular Instructors: Caroline Lewis Jones, Brandon Girouard, Kevin Cosculluela, Tiffany Haas
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

EnerGy National Dance Competitions

Director: Gina Dudash
954-780-7177
office@energyndc.com
energyndc.com

Competition

Age Divisions: Petite (9 & Under), Junior (10–12), Teen (13–15), Senior (16–19), Adult (20)

Convention

Popular Instructors: Todd Flanagan, Gianna Martello, Tracie Stanfield
Performance Opportunities; Scholarships Available; Class Divisions: AgeConvention

None

Excel in Motion

Directors: Anthony & Nichole Fortunato
508-647-1000
info@excelinmotion.com
excelinmotion.com

Competition

Age Divisions: Recreational, Advanced, Competitive: Minis (8 & Under), Juniors (9–12), Teens (13–15), Seniors (16–19), Adults (20 & Over)
Top 5 Tour Cities: Lancaster, PA: Jan. 3, 2020; Mashantucket, CT: Jan. 10, 2020; Charlotte, NC: Jan. 24, 2020; Murfreesboro, TN: Feb. 14, 2020; Danvers, MA: Jan. 17, 2020
2020 Nationals: MA: June, 19

Convention

Popular Instructors: Lauren Froderman, Cyrus Spencer, Alex Wong, Ellenore Scott, Amelia Lowe, Casie GoShow
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

Fluid Dance Conventions, Inc.

Director: Sarah Verville
866-659-5554
fluid@fluiddance.com
fluiddance.com

Competition

Age Divisions: Minis (5–7), Juniors (8–11), Teens (12–14), Seniors (15–19), Teacher ( 20 & Up)
Top 5 Tour Cities: Minneapolis, MN: Jan. 10–12, 2020; Omaha, NE: Jan. 24–26, 2020; Seattle, WA: Feb. 7–9, 2020; Sacramento, CA: March 6–8, 2020; Denver, CO: March 27–29, 2020
2020 Nationals: Phoenix, AZ: June 25–28

Convention

Popular Instructors: Victoria Moore, Todd Flanagan, Tracie Stanfield, Matthew Shaffer, Michelle Loucadoux, Kristin Sudeikis
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

Groove

732-579-0737
information@groovecompetition.com
groovecompetition.com

Competition

Age Divisions: Novice, Intermediate, Competitive: Mini (7 & Under), Petite (8–9), Junior (10–12), Teen (13–15), Senior (16–19), Adult (20 & Over)

Convention

Popular Instructors: Olivia Cece, Gianna Martello, James Washington, Aaron Turner, Jill Lazzini, Matt Lopez
Scholarships Available; Class Divisions: Age

None

None

None

None

Headliners Dance Championships

Director: Shari Tomasiello
973-927-8007
info@headlinerscompetition.com
headlinerscompetition.com

Competition

Age Divisions: Novice: (Through 15); Intermediate & Competitive: (All Ages)
Top 5 Tour Cities: Lancaster, PA: Feb. 14, 2020; Johnstown, PA: Feb. 21, 2020; Middleton, WI: Feb. 28, 2020; Louisville, KY: March 27, 2020; Grand Rapids, MI: April 24, 2020
2020 Nationals: Poconos, PA: June 29

Convention

Popular Instructors: Jason Wise, Brandon Girouard, Kyle Van NewKirk, Angie Conte, Christina Belinsky, Brandon Porter
Performance Opportunities; Scholarships Available; Class Divisions: Ability

None

None

JUMP Dance Convention

Director: Mike Minery
818-432-4395
info@jumptour.com
jumptour.com

Competition

Age Divisions: JumpStart (5–7), Mini (8–10), Junior (11–12), Teen (13–15), Senior (16–19), Teacher/Studio Owner (18 & Up)
Top 5 Tour Cities: Greenville, SC: Nov. 1, 2019; Washington, DC: Jan. 10, 2020; Dallas, TX: Feb. 14, 2020; New York, NY: March 27, 2020; Anaheim, CA: May 8, 2020
2020 Nationals: Las Vegas, NV: June 27

Convention

Popular Instructors: Mike Minery, Teddy Forance, Katy Spreadbury, Misha Gabriel, Nika Kljun, Al Blackstone
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

LA DanceMagic

Director: Jackie Sleight
818-541-1316
office@ladancemagic.com
ladancemagic.com

Competition

Age Divisions: Magic Minis (4–7), Juniors (7–11), Teens (12–14), Seniors (15 & Up), Breakout (12 & Up), Teacher (18 & Up)
Top 5 Tour Cities: Anaheim, CA: May 8, 2020; Santa Clara, CA: Jan. 24, 2020; Baton Rouge, LA: March 6, 2020; Dallas, TX: Feb. 14, 2020; Houston, TX: Nov. 8, 2019
2020 Nationals: Anaheim, CA: July 14

Convention

Popular Instructors: Scott Fowler, Christian Vincent, DJ Guthrie, Will Thomas, Julie Kay Stallcup, Eddie Moody
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

NRG danceProject

Director: Rustin Matthew
877-909-4674
nrgdanceproject@gmail.com

nrgdanceproject.com

Competition

Age Divisions: Lil Spark (4–6), Mini (7–9), Junior (10–12), Teen (13–15), Senior (16–18), Adv. Pro (19)
Top 5 Tour Cities: Atlanta, GA: Jan. 17, 2020; Denver, CO: March 6, 2020; Orange County, CA: March 27, 2020; Salt Lake City, UT: April 16, 2020; Phoenix, AZ: April 24, 2020
2020 Nationals: Orlando, FL: June 28

Convention

Popular Instructors: Jennifer Parsley, Rustin Matthew, Mallauri Esquibel, Lacey Schwimmer, Ava Bernstine, Emma Bradley
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

NUVO Dance Convention

Director: Ray Leeper
818-432-3894
go@gonuvo.com
gonuvo.com

Competition

Age Divisions: Nubies (5–7), Mini (8–10), Junior (11–12), Teen (13–15), Senior (16–19), Teacher/Studio Owner (18 & Up)
Top 5 Tour Cities: Toronto: Dec. 13, 2019; Long Beach, CA: Jan. 10, 2020; Boston, MA: Feb. 7, 2020; National Harbor, MD: March 6, 2020; Westminster, CO: April 24, 2020
2020 Nationals: Las Vegas, NV: June 27

Convention

Popular Instructors: Ray Leeper, Travis Wall, Stacey Tookey, Denise Wall, Anthony Morigerato, Martha Nichols
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

Radix Dance Convention

Director: Eddie Strachan
818-392-3478
info@radixdance.com
radixdance.com

Competition

Age Divisions: Rookie (5–7), Mini (8–10), Junior (11–12), Teen (13–15), Senior (16–19), Open (19 & Up), Teacher/Studio Owner (18 & Up)
Top 5 Tour Cities: Anaheim, CA: Dec. 6, 2019; Boston, MA: Jan. 3, 2020; Atlanta, GA: Feb. 7, 2020; Provo, UT: Feb. 27, 2020, Portland, OR: May 15, 2020
2020 Nationals: Las Vegas, NV: June 19

Convention

Popular Instructors: Tessandra Chavez, Brian Friedman, Tabitha & Napoleon D'Umo, Tyce Diorio, Martin Harvey, Tricia Miranda
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

None

REVEL Dance Convention

Director: Frank Musso
813-563-4249
info@dancerevel.com
dancerevel.com

Competition

Age Divisions: Minis (5–8), Juniors (9–11), Teens (12–14), Seniors (15–18)
2020 Nationals: Orlando, FL: July 1

Convention

Popular Instructors: Derek Mitchell, Josh Bergasse, Jaimie Goodwin, Guy Groove, Valerie Rockey, Duncan Cooper
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

Revive Dance Convention

Director: Jeremy Keeton
866-695-4144
info@revivedanceconvention.com
revivedanceconvention.com

Competition

Age Divisions: Sparks (5–7), Minis (8–10), Juniors (11–12), Teens (13–15), Seniors (16–19)
Top 5 Tour Cities: Provo, UT: March 5, 2020; Chicago, IL: April 3, 2020; Dallas, TX: May 8, 2020; Houston, TX: May 1, 2020; San Diego, CA: Nov. 22, 2019
2020 Nationals: Orlando, FL: July 10

Convention

Popular Instructors: Merissa Gassel, Jenn Freeman, Matt Aylward, Chelsie Hightower, Sarah Reich, Matt Luck
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

Shake the Ground

Directors: Lissette & David Lucas
305-582-7877
info@shaketheground.com
shaketheground.com

Competition

Age Divisions: Petite Shakers Novice (8 & Under), Petite Shakers Intermediate & Competitive (8 & Under), Primary Shakers Novice (9–11), Primary Shakers Intermediate & Competitive (9–11), Junior Novice (12–14), Junior Intermediate & Competitive (12–14), Senior Intermediate & Competitive (15–17), Pre-Professional Competitive (18–24)
Top 5 Tour Cities: Fort Myers, FL: Feb. 7–9, 2020; Orlando, FL: March 6–8, 2020; Fort Lauderdale, FL: March 27–29, 2020; Tampa, FL: April 3–5, 2020; Jacksonville, FL: April 24–26, 2020
2020 Nationals: Orlando, FL: June 25–28

Convention

Popular Instructors: Jona Biddle, Sandy Duncan, Duncan Cooper, Rory Freeman, Casie, Billy Griffin
Scholarships Available; Class Divisions: Age

None

None

Sophisticated Productions

Director: Melissa R. Tessier
413-569-4030
info@sophisticatedproductions.com
sophisticatedproductions.com

Competition

Age Divisions: Jr. Competitive (4–6), Sr. Competitive (7–8), Novice (9–10), Pre-Professional

Convention

Performance Opportunities; Scholarships Available; Class Divisions: Age

None

Spirit of Dance Awards and the SDA Class Experience

Directors: Kim Ahern & Wanda Cunningham
781-924-1314
director@spiritofdanceawards.com
spiritofdanceawards.com

Competition

2020 Nationals: Cape Cod, MA: July 7–12

Convention

Popular Instructors: Ashle Dawson, Buddy Casimano, Eddie Bennett, Nuala DeGeorge, Ellenore Scott, Keenan Cooks
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

Stage One Productions

Director: Greg Massay
405-573-7733
director@stageonedance.com
stageonedance.com

Competition

Age Divisions: Petite (8 & Under), Junior (9–12), Teen (13–15), Senior (16–19), Adult (20 & Over)
Top 5 Tour Cities: Cincinnati, OH: Feb. 28, 2020, Houston, TX: March 6, 2020; Arlington, TX: April 3, 2020; Oklahoma City, OK: April 24, 2020; Kansas City, KS: May 1, 2020
2020 Nationals: Branson, MO: June 14

Convention

Popular Instructors: Caroline Lewis-Jones, Jeff Amsden, Sky Massay-Cook, Ricky Maalouf, Danny Lawn
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

Step Up 2 Dance

Director: Carol Wallace
781-231-0211
carol@stepup2dance.com
stepup2dance.com

Competition

Age Divisions: Novice, Competitive, Advanced, Pro-Am: (5–6), (7–8), (9–10), (11–12), (13–14), (15–16), (17–18), (19–24), (25–40), (Senior)
Top 5 Tour Cities: Queens, NY: March 1, 2020; Southbury, CT: March 2, 2020; Boston, MA: March 14, 2020, Mt. Laurel, NJ: March 28, 2020; Secaucus, NJ: May 17, 2020

Convention

Performance Opportunities; Scholarships Available; Class Divisions: Ability

None

None

Talent On Parade

Directors: Kim & Eric McCluer
316-522-4836
office@talentonparade.com
talentonparade.com

Competition

Age Divisions: Novice, Intermediate, Competitive: (All Ages)
Top 5 Tour Cities: Kansas City, KS: April 22, 2020; Des Moines, IA: April 2, 2020; Saint Louis, MO: Feb. 26, 2020; Oklahoma City, OK: March 11, 2020; Chicago, IL: May 26, 2020
2020 Nationals: San Antonio, TX; Saint Louis, MO; Kansas City, KS

Convention

Popular Instructors: Anthony Lofendo, Don Mirault, Joey Doucette, Helene Phillips, Missy & Andrew Hubbard, Matt Brekke
Performance Opportunities; Scholarships Available; Class Divisions: Ability

None

Transcend Tour

Directors: Carlye Flieder & Elina Gordienko
301-718-3435
info@transcendtour.com
transcendtour.com

Competition

Age Divisions: Mini (7–10), Junior (11–12), Teen (13–15), Senior (16–19), Pro (18)
Top 5 Tour Cities: Ogden, UT: Jan. 30, 2020; Newark, NJ: Feb. 21, 2020; Austin, TX: Feb. 28, 2020; Orlando, FL: March 6, 2020; Chicago, IL: March 13, 2020
2020 Nationals: Bethesda, MD

Convention

Popular Instructors: Nick Lanzisera, Sabrina Phillip, Hamilton Evans, Alan Salazar, Laura Edwards, Kelley Guise
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

None

None

None

Turn It Up Dance Challenge

Director: Melissa Burns
617-283-8811
info@turnitupdance.com
turnitupdance.com

Competition

Age Divisions: Novice, Intermediate, Competitive: Tinys (5 & Under), Minis (6–8), Juniors (9–11), Teens (12–14), Sr. Teens (15–18), Adult (19-29), Adult Plus (30 & Over)
Top 5 Tour Cities: Lowell, MA; Lancaster, PA; East Rutherford, NJ; Chicago, IL; Detroit, MI
2020 Nationals: Long Branch, NJ: July 12

Convention

Popular Instructors: George Jones Jr., Alex Wong, Tina Landon, Lacey Schwimmer, Maud Arnold, Megz Alfonso
Performance Opportunities; Scholarships Available; Class Divisions: Age

None

In many teasers, FOX promised this would be a "powerful" episode of "So You Think You Can Dance." We have to admit that we didn't take that super seriously. We assumed it just meant we'd get one or two emotional contemporary routines sandwiched between the b-boys and the LOL-worthy auditions.

But oh, man: The teasers weren't exaggerating. This episode made us ugly cry—multiple times. Here are the tear-soaked highlights.

Bailey "Bailrok" Munoz, 18, Las Vegas, NV, B-Boy

Bailey was born two months premature, and as an itty bitty four-pound baby (smaller than a shoebox, as his parents described it), he spent a lot of time in and out of the hospital. He stayed small—today, at 18, he's only five feet tall—and grew up being teased about his height. That led to a lifetime of insecurities...until he found dance! We're thrilled to report that Bailey packs a punch in those five feet. Holy spins! There was so much energy in his 60-second performance, earning him a big standing O. Laurieann said the footwork was fancy and clean, Dominic called Bailey the newest generation of b-boy with a bright future, Mary said the energy invigorated her, and Nigel said Bailey was immediately likable. It was a unanimous yes for The Academy. As Bailey said: "You're never too little to dream big."

Luke Romanzi, 18, Brooklyn, NY, Contemporary

Luke's dad owns a bagel shop in Brooklyn, and Luke is poised to take over said bagel shop. But is that his dream? Nah, Dad: "I just want to dance." Luke dreamed of attending Juilliard, but didn't get in. Turns out Juilliard's loss is the world's gain, because Luke is talented. His performance featured slow and controlled developpés and an impossibly deep back-bending grand plié. We think we saw Dominic shed tears. Nigel loved Luke's control and feet, but called his hands weak. Laurieann called him brilliant and phenomenal, but wanted to know what demons he's fighting. Dominic said Juilliard messed up. And Mary said the control was great, but she wanted more passion and joy (even though that's not what this routine was about). Yeses across the board. Maybe Juilliard didn't want him, but The Academy does!

Jordynn, 20, and Elan, 24, Lurie, Coral Springs, FL, Salsa

Remember these two? They made it to The Academy last year, but a sticky spin situation led to them getting cut after the first round. This year, they're back with a vengeance—and a whole lot of lifts, turns, and sparkles. The real shining moment came at the very end, when they wrapped up their routine by nailing the same spin that didn't work out last season.Dominic said it was outstanding. Nigel called Jordynn a born entertainer, and said Elan almost kept up with her. Laurieann called it soulful, special, and original. And Mary said it was so much better than last year. Oh, and their granddad came onstage to boogie with them after they took their bow! Adorable. They're both headed for The Academy.

Maria Babineau, 21, Ottawa, Canada, Hip Hop/Robotics

Maria is studying neuroscience and biology—and has never taken a dance class. But she's seen "SYT," and she finds it inspiring, so she figured she'd give the show a shot. For someone who has never officially studied dance, Maria was actually really entertaining (that moonwalk was particularly impressive!). Top 10-worthy? Maybe not. But her performance definitely upended the judges' low expectations. Laurieann called it a glitch in the matrix, and a speechless Dominic asked if she was aware of what just happened. Mary said it was the biggest shock of Season 16, and Nigel became a human emoji—the one with the exploding head. It was a yes from Laurieann, a no from Dominic, an optimistic yes from Mary, and a no for Nigel. Since contestants need to hear "yes" three times to advance to The Academy, last night was the end of the "SYT" road for Maria. But keep dancing, friend!

Sophie Pittman, 18, Collierville, TN, Contemporary

More tears! Sophie is graduating high school and plans to move to L.A. to pursue her dance dreams—which means leaving her best friend, who also happens to be her little sister, *sob*. Sophie is stunning and definitely talented, and her contemporary routine had some some lovely moments. But ultimately, it fell a bit flat. Laurieann called Sophie's technique effortless, but wanted one more level in the conversation. Dominic said the facility was there, but there was zero attachment to the piece itself. Mary said there's a star inside Sophie, but she wanted more. And Nigel said there wasn't enough technique. It's a yes from Laurieann, a no from Dominic, a yes-I-want-more from Mary, and an opportunity-giving yes from Nigel. See you at The Academy, Sophie!

Frank "Ghost" Crisp, Jr., 27, Atlanta, GA, Hip Hop

Ghost started dancing for the NBA when he was 18, and then joined the Harlem Globetrotters—first as their mascot, and later as assistant director of tour operations. Impressive! So why is he auditioning for "SYT?" Because baby, he was born to entertain! His crowd-pleasing "hip-hop fusion" performance would easily have wowed the arena during a basketball game halftime show—and it wowed the judges' panel, too. Dominic called him the definition of dance. Laurieann praised a job well done. Mary said Ghost will be remembered. And Nigel said not to call himself Ghost, because "You are the real thing, brother." Academy!

Lauren Luteran, 19, Orlando, FL, Contemporary

Ending on (another) tearful note: Lauren has cystic fibrosis. There's no cure for CF, and the average lifespan for patients is 30-something. Lauren is on a ton of meds, but she says it's dance that really helps her. (CUE MUSIC, CUE SOBBING, CUE SOMEONE PASS THE TISSUES.) The silver lining of the story is that Lauren is a truly amazing dancer. Her technique is exceptional. Her legs and leaps were sky-high. And that slow-motion layout at the end? BOOM. Unsurprisingly, Lauren earned a standing ovation, tears from Dominic, and a straight shot to The Academy.

When Men in Black: International hit theaters this weekend, audiences expected, and got, a fantastically fun reboot of the '90s sci-fi movie franchise. What they may not have expected was a literally out-of-this-world dose of dance from none other than OG "World of Dance" champions Les Twins—aka Larry and Laurent Bourgeois.

That's right: The Beyoncé faves make their big-screen film debut playing a pair of unnamed "Alien Twins," who shape-shift, manipulate matter all around them, and generally make a huge interplanetary mess for Agents M (Tessa Thompson) and H (Chris Hemsworth) to clean up. Oh yeah, and there's a great nightclub sequence that gives the Bourgeois brothers a chance to bust some serious moves.

"In their natural state, they're pure energy," MIB: International's VFX supervisor Jerome Chen told Empire earlier this year. "To blend in on this planet, they disguise themselves as humans. They do phase transitioning: changing state from solid to liquid, and back to any solid of their choosing. They can reform things and use them as projectiles. It's a cool ability." Read: These dudes (can one reasonably refer to humanoid aliens as "dudes"?) are absolutely terrifying. This editor, for one, was quaking in her moon boots.

We don't want to spoil too much of the flick, so suffice it to say that these life forms are not quite what they seem at first glance—er, at first phase transition. For now, we'll leave you with the new MIB remix video, starring the dancers who might be #2Good2BeHuman. It almost made us temporarily forget about this little ditty.

Would that we could all live in Taylor Swift's Pride-topia, booty-popping with Todrick Hall and sharing Sno-Cones with Adam Rippon in our rainbow-flag-bedecked RV park. But much as we're loving "You Need to Calm Down" and other similarly upbeat celebrations of Pride month, this is also a time to recognize the battles the members of the LGBTQIA+ community have fought—and are still fighting. That's one of the reasons why "I'm Gay," a new dance video by Eugene Lee Yang of The Try Guys, is so important.

The dark, deeply personal video is Yang's coming-out moment. We see Yang being rejected by his family, condemned by a preacher, and attacked by a hostile mob after attempting to express himself as a gay man. Though not a professional dancer (as we found out in "The Try Guys Try Ballet"), Yang is a gifted mover; he choreographed the project himself, and gathered a group of talented performers to bring the story to life.

"I created this music video as my personal way of coming out as a proud gay man who has many unheard, specific stories to tell," Yang said on Twitter. "I withheld because of fear and shame shaped by my background but I promise to give my full truth in the rest of my life's work."

"I'm Gay" is, pointedly, a fundraiser for The Trevor Project, a suicide prevention and crisis intervention organization for LGBTQIA+ youth. Donate to the cause on the video page, or through The Trevor Project's website.

In our "Dear Katie" series, Miami City Ballet soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email dearkatie@dancespirit.com for a chance to be featured!

Dear Katie,

When I sit with the soles of my feet together, my knees easily touch the floor, and most exercises to improve turnout are easy for me. But when I'm actually dancing, my turnout is terrible, especially on my standing leg. Why doesn't my flexibility translate to turnout?

Chrissy

Dear Chrissy,

Turnout isn't just about flexibility—it's about strength. You can be the most flexible dancer in the room, but you won't have great turnout until you build enough strength to support yourself correctly. You need to find your upper rotator muscles, which are critical to turnout. Here's an exercise that'll get those muscles to fire:

Lying on your side, bring your feet together and bend your knees at a 90-degree angle. Raise your feet and shins while keeping your knees together and your bottom knee on the floor. From there, do clamshells, opening and closing your top knee while keeping the bottom leg still. Trust me—you'll feel it in your rotators!

Start with 20 reps per day on each side, and increase as you get stronger. Make sure to stretch your hips afterward, so you don't lose any of your natural flexibility. Eventually, you'll be able to hold that fabulous turnout while you're dancing.

For more of Katie's helpful tips and advice, click here.

[Light spoilers for Us ahead.] Jordan Peele's bonkers/genius horror film Us uses dance in a terrifyingly effective way: Peele intercuts the big final fight scene with snippets of teenage Adelaide and her Tethered doppelgänger, Red, performing to music from The Nutcracker (specifically, the andante from the Sugar Plum Fairy's pas de deux). As choreographed by Madeline Hollander and danced by Ashley McKoy, the twisted ballet is chilling—even when seen in chopped-up bits.

But now Us is out on DVD and available on demand, and fans have been offered the complete version of Hollander's choreo as a bonus feature. Take a look:

"The choreography in the scene is a hybrid, fusing together the Sugar Plum and Cavalier from [choreographer George] Balanchine's traditional Nutcracker into one solo," Hollander told Art News. "It's both the male and female parts in one dance, and then completely distorted and inverted, almost puppeteered, as if the dancer on the top, in the theater, was dragging around the dancer below via a magnet, through the ceiling." Spooky!

Beloved by ballet fans for her lucid technique and onstage effervescence, by her Instagram followers for the deftly curated photos and videos she shares of her glamorous life, and by fangirl Jennifer Garner for all of the above, American Ballet Theatre principal Isabella Boylston is one of the rare ballet stars who's achieved mainstream fame. A native of Sun Valley, ID, Boylston trained at the Academy of Colorado Ballet and the Harid Conservatory before joining the ABT Studio Company in 2005. She entered the main company as an apprentice in 2006, and attained principal status in 2014. In addition to her successes with ABT, where she dances nearly every major ballerina role, Boylston has served as artistic director of the annual Ballet Sun Valley Festival, which brings high-level performances and classes to her hometown. And speaking of famous Jennifers: Boylston recently appeared as Jennifer Lawrence's dance double in the film Red Sparrow. Catch her onstage with ABT as Manon, Odette/Odile, and Princess Aurora during the company's Metropolitan Opera House season this summer in NYC. —Margaret Fuhrer

At age 17 in American Ballet Theatre's summer intensive performance (Rosalie O'Connor, courtesy ABT)

Dear teenage Isabella,

I'm proud of you for working so hard and following your dreams, even when it isn't easy. I know you feel like an outsider at school, but it's all going to pay off. Soon you'll find your people, your other family, your niche.

One thing I've noticed is that you spend too much time comparing yourself to others. Remember, everyone has their own journeys, struggles, and insecurities. Not to worry—you're unique, and there's plenty of room for everyone.

I know you want badly to fit in and for people to like you, but being yourself is actually the coolest thing of all. And remember, you have a right to respectfully voice your opinions and stand up for yourself.

Speaking of standing up for yourself, I want you to start working towards being financially independent. I know it seems like the distant future, but being able to support yourself will give you all the freedom you desire!

By the way, remember how much you loved to make plays and draw and choreograph when you were little? Keep those creative juices flowing. Watch movies. Make a movie! Go to museums. Read everything. Choreograph! Feel the fear and do it anyway. And, most importantly, always put your dreams out into the universe, because that is in part how they become realized.

Although you'll face obstacles and disappointments, don't dwell too much on what went wrong. The path ahead is curvy and unexpected, but just keep moving forward. Failure is a step on the way to success. It always is. And even though you take your art seriously, you don't always have to take yourself seriously.

You're in for a hell of an adventure, kid!

Love,

Grown-up Isabella

A version of this story appeared in the Summer 2019 issue of Dance Spirit with the title "Letter to my Teenage Self: Isabella Boylston."

WilldaBeast and…a car? They may be unusual duet partners, but this new ad proves they're a pretty sweet match.

Dancing around all sides of a Mercedes-Benz, William "WilldaBeast" Adams shows off his killer precision and athleticism—and I kid you not, the car grooves right back. Apparently, great suspension is something dancers and automobiles have in common.

And on that note, ad world, listen up: Put more dancers in your commercials! We seriously can't get enough.

It's an increasingly common scenario: A talented dancer wins big at a competition, is offered an assistantship with a famous faculty member, and ends up leaving her hometown studio to travel with a convention. Convention-hopping has obvious benefits. Every event generates new content for dancers to post on social media, gives them a better shot at ending up on their favorite choreographers' accounts, lets them learn from the best of the best, and helps them make valuable connections. "Traveling is a great way for dancers to gain admirers around the country," says Jen Jarnot, owner of Artistic Fusion Dance Academy in Thornton, CO. "That's something every dancer craves." So it's no surprise that weekend FOMO has been blazing through studios like wildfire.

But is this jet-setter lifestyle really the most effective road to take? Can weekends of dancing with top talent truly replace the bread and butter of daily work at your home studio? The answer, according to most industry experts, is no. We asked five pros to explain why.

Technique

Your studio is the incubator in which you establish, polish, and sustain your technique. "The teacher-student exchange in a Monday-through-Friday scenario is different than what happens in 45-minute classes with 80 other students," says Hollywood Vibe artistic director and choreographer Liz Imperio. "Come Monday, you need a space to flush out everything you've learned at convention over the weekend. What's that experience worth if you don't apply it and practice it later?"

Studios not only give dancers consistent classes with fewer students, but they also provide a team of people monitoring your technical growth. "Our instructors have lesson plans," says Jarnot. "They know how the progression of classes should go from month to month. Your convention teachers give you cutting-edge movement and connect you to the larger dance community, but they don't have the time to work on your turnout for a year straight."

After traveling the country as The Dance Awards' 2017 Mini Female Best Dancer, and gaining celebrity status through her time as a pro on ABC's "Dancing with the Stars: Juniors," Brightyn Brems seems like an ideal candidate for the full-time assistant life. But Brems "never even considered it," she says. "I've always felt that studios are the best way to keep up your skills. I know dancers who have left to branch out on their own, and their training has gone downhill because they aren't getting enough classes."

Liz Imperio teaching at Hollywood Vibe, Courtesy of Hollywood Vibe

Physical Safety

According to Hollywood Vibe founder and national director Christopher Smith, one of the most important benefits of studio training is physical safety. "Having studio mentors is important for your health," he says. "Kids will try something they saw at competition without a teacher's support, and it's to the detriment of their bodies. If you aren't in regular classes, building strength and learning how to do things correctly, you're putting yourself at risk."

For Michele Larkin-Wagner, owner of Larkin Dance Studio in Maplewood, MN, less-than-ideal convention venue conditions are also a concern. "My kids do about three regional conventions per year, and I can tell you that when they get home from three days of dancing on cement, they are pretty sore," she says. "For dancers to be doing that week in and week out—it's just not healthy for their bodies."

Support System

Being a part of a team or company teaches you to have respect for other people, and helps you build relationships with those you might not have connected to otherwise. "At your studio, you can make some of your best friends, and learn how to work with different types of people," says Brems. "You're not just a soloist in this industry," Smith says. "Even the best dancers are generally going to be a part of an ensemble. Studio training prepares you for that."

That camaraderie is built through day-to-day work that will benefit you for the rest of your career. "When you leave your studio, you are missing the power of a team," says Jarnot. "You can go so much farther when you have a group of people behind you. If you tell them what your dreams are, they can help you make them happen."

Artistic Fusion students at 24Seven, Courtesy of Jen Jarnot

Staying Power

While conventions do provide more opportunities for fame than studio training does, Imperio says a big following doesn't always lead to success. "You can book a job from social media, but if you don't have the work ethic, consistency, stamina, and communication skills derived from daily studio training, you won't keep it," she says. "People love to feel like they're on top of the world, but to get there, you have to build your mountain. You can't jump right to the top."

Liz Imperio teaching at Hollywood Vibe, Courtesy of Hollywood Vibe

Alternative Options

All that said, conventions are still an important aspect of training. "Going to convention opens doors, and gives dancers a new perspective," says Jarnot. If your studio doesn't prioritize conventions, consider speaking with your teachers about the potential of adding a few more to your schedule. If that's not an option, request bringing in more outside choreographers for master classes.

If you want more material for your social feeds, like the weekly videos posted by dancers who travel with conventions, ask your teachers to film your classes. "We actually put special lights in a room for filming class combos," Jarnot says. "Our teachers film whenever it's appropriate, and then send the footage out to be posted."

Artistic Fusion students at 24Seven, Courtesy of Jen Jarnot

The Bottom Line

While it's valuable to supplement training with conventions, Nationals, summer intensives, and master classes, you don't need to abandon your studio to reap their benefits. "The best way for a dancer to set themselves up for success is to have a buffet of experiences," says Imperio. To become the best dancer you can be, you need to explore many different sides of the dance training world, rather than sequestering yourself in one small part of it.

If You're Traveling...

Sometimes, traveling with a convention might make sense financially, or you might want a short break from studio life. Here are a few tips for making assistantship/convention life work for you in those situations:

• FIND STUDIOS in your hometown that allow for drop-in ballet/ technique classes. Prioritize those classes on weekdays.
• PUT IN THE EXTRA EFFORT to make choreographers and dancers around the country part of your support system. If possible, ask a master teacher to be your mentor.
• TAKE CARE OF YOUR BODY by giving yourself a full warm-up each day. Work with health specialists to discover what you can be doing to combat the physical strain convention classes (and venues) can have on your body.

Dancers are naturally "in their heads" all the time—but not always in productive ways. Long days of receiving and applying corrections, taking class, and performing can get to even the most composed individuals. What should you do when you feel like your mind is just as busy as your rehearsal schedule? Try meditation. Dance Spirit turned to Adreanna Limbach, a head teacher at NYC-based meditation studio MNDFL, for a breakdown of this highly beneficial practice.

What It Is

Meditation has been around for about 2,600 years, but it's having a moment in the spotlight—specifically, mindfulness meditation. Derived from Buddhist teachings, mindfulness is the practice of paying attention to present internal and external experiences happening in and to your body. "Not to pose it as a universal cure-all, but there are so many amazing side effects that have been studied, witnessed, and quantified over the last decade," Limbach says. The benefits of mindfulness have been tracked via neuroimaging techniques, psychological studies, and more, all of which uphold its effectiveness.

What (and How) It Helps

Regular meditation practice can help with focus, depression, and anxiety—and all it takes is 10 to 15 minutes of dedicated time a day. "Meditation teaches you to feel the energy of your emotions, rather than identifying with the emotion itself," Limbach says. "When you take time to sit down in a quiet space and tune in to how you truly feel in your body, not emotionally in your head, you're able to allow more energy flow without latching on to self-defeating thoughts that perpetuate negative feelings."

When to Do It

You need to practice meditation consistently in order to feel the full benefits—something Limbach feels is super-fitting for dancers. "Practice meditation like you'd practice your choreo: over and over." At the end of the day, Limbach stresses, there's no such thing as being good or bad at meditation: "Even if you feel like you can't figure it out, you're probably better than you think you are. Your mind is busy. No big deal—just try again, because you're already halfway there."

Where to Start

Limbach suggests starting with mindfulness of breath and body. "It's a foundational practice that supports many other forms of meditation, and it's got the research to back it up," she says:

1. Find a quiet space and relax your body in an upright, seated position. Your eyes can either be closed, or in a relaxed, soft, downward-cast gaze.
2. "Feel" into your body—the weight of it, the shapes it makes, how your clothes feel against your skin, the temperature of the air—anything that brings you closer to feeling how your body is resting in the space.
3. Feel your breath moving through your body. You don't need to manipulate your breathing by increasing or decreasing the speed. Notice where the most air is available in your body, how your stomach rises and falls, the sensation of warm and cool air at the tip of your nose and back of your throat. Ride the cycle of breath as it moves through you.
4. When you feel your mind wandering elsewhere, acknowledge where your attention lands, then gently return it to the breath in your body—over and over again. If you get lost in thought, that's OK. Come back to your breath. The benefits come from you recognizing that your mind has wandered, then using mindfulness to return to your breathing.