How To

Pom 101: Our Top Tips For Pom Routines

The University of Missouri's Golden Girls (Mark Falvey, courtesy Amanda Gaines)

When it comes to dance team, you know you've got the “dance" part of the equation down cold. But the pom work? Not so much. Maybe you're afraid it'll be too much like cheerleading, or that you won't understand the terminology. To help, we spoke with three college dance-team coaches to find out what you can expect in practices, and how dancers can easily transition to working with poms. You'll be surprised at the strength, sharpness and body awareness that can be learned from this flashy style!


Pom Prep

Pom routines require a lot of endurance—keeping your shoulders down and arms strong for two to three minutes is harder than you'd think. “In the studio, you have exits and entrances or brief moments to breathe, but in pom, you're engaged the whole time," says Amanda Gaines, coach of the University of Minnesota Dance Team. “Cardiovascular workouts aren't enough; you also need to have good arm strength to maintain your energy." Sharp arm movements require strong shoulders and a solid core, so work on holding center and side plank positions for one minute, maintaining good form with your shoulders down and in line with your hips. Your shoulders, arms and upper back can also be strengthened with push-ups, tricep dips and basic exercises with weights, such as bicep curls. “Many of our team members also use yoga to get into shape for the season," Gaines says.

Team Practice Tips

Poms may not be used during the first few practice sessions—you'll have to practice with closed fists—but that doesn't mean those practices won't be strenuous. Marca DeCastroverde, coach of the University of Nevada, Las Vegas, Rebel Girls, starts the season with motion drills to work on placement and timing. Pom requires extreme sharpness in its movements. “To sharply stop in a position, dancers must tighten their arms, not their wrists. A tight wrist will cause a broken line," says Shannon Fry, director of the University of Missouri Golden Girls. Specific drills will teach you the proper arm pathways to transition from one position to the next, as the movements must be completely in sync. For example, a coach might count “High V on 1, hold 2, hold 3, half-T on 4, hold 5, down 6, daggers 7, T on 8." The exercises will start slow, then build in speed as the team masters the moves. Be aware, though, that holding your poms too tightly can lead to carpal tunnel or tendonitis. “I remember going to my college trainer for wrist pain and being told I had tendonitis. I was doing wrist exercises with one-pound weights next to all of the 300-pound football players!" Gaines says. To prevent injury, “think of the energy extending all of the way out through your fingertips rather than stopping at your wrists."

Rocking the Stadium

Pom performances feel and look very different from dance-team jazz or hip-hop pieces. Choreographers can create visually appealing routines without as many tricks because the poms themselves add so much flash. “Pom is all about the visuals, not necessarily the skills," Gaines says. Dancers may also be accustomed to incorporating their own style into their dancing, or emoting to match the words of a song, but pom routines are all about unity, sharpness and clarity. “We think about the big picture," Fry says. “Our movements are large and sharp to make sure everything is crisp and visually appealing." Thinking about body placement as well as pom choreography simultaneously is a skill that takes a lot of practice to master, but with the help of coaches and teammates the poms will eventually start to feel like a natural extension of your movements. All you'll have to worry about is having fun performing!

The Conversation
Health & Body
Via @chelshightower on Instagram

From competing on "So You Think You Can Dance" to performing on "Dancing with the Stars" for seven seasons (and earning an Emmy nomination for her work on the latter), Chelsie Hightower has lived the pro dance dream. Though Hightower retired from "DWTS" several years ago and now teaches and choreographs in her home state of Utah, she admits that her dance career exceeded even her own high expectations. "I've accomplished things that I didn't know were possible," she says.

But most fans of "DWTS" would never have guessed that while filming, the talented and seemingly fearless ballroom pro was facing her fiercest competitor off-camera. Hightower has struggled with anxiety for most of her life, but the issue became especially severe during her years on the show.

With the help of therapy and other coping exercises, Hightower has found healthy ways to manage her anxiety. Now, she hopes that sharing her experience will inspire other dancers struggling with mental illness to get help.

Keep reading... Show less
Popular
Past "SYTYCD" hopefuls at The Academy (Adam Rose/FOX)

More fabulous TWall routines. More passengers on the Hot Tamale Train. MORE CAT DEELEY BEING DELIGHTFUL.

That's right, y'all: "So You Think You Can Dance" was just renewed for a 16th (!) season, to air this summer on Fox. And audition dates have already been announced.

Keep reading... Show less
Dance News
It includes this familiar face! (Erin Baiano)

Something's coming, I don't know when
But it's soon...maybe tonight?

Those iconic lyrics have basically been our #mood ever since we first heard a remake of the West Side Story film, directed by Steven Spielberg and choreographed by Justin Peck, was in the works. THE CASTING. THE CASTING WAS COMING.

Well, last night—after an extensive search process that focused on finding the best actors within the Puerto Rican/Latinx community—the WSS team finally revealed who'll be playing Maria, Anita, Bernardo, and Chino (joining Ansel Elgort, who was cast as Tony last fall). And you guys: It is a truly epic group.

Keep reading... Show less
Dancer to Dancer
Dancer Tony Bellissimo on the field at Super Bowl LII (via Instagram)

The Super Bowl is America's most-watched television event. Last year, when the incomparable Justin Timberlake took center field for the halftime show, more than 106 million viewers were watching his every move—and that's not even a record!

What's it like to perform for such an incredibly huge audience? Dancer Tony Bellissimo has plenty of experience with high-pressure dance gigs, having worked with artists including Rihanna, Britney Spears, John Legend, and Chris Brown. But stepping out alongside Timberlake during last year's halftime show was a next-level experience. We talked to Bellissimo about how he scored such a coveted job—and how he handled the pressure.

Keep reading... Show less
Dance News
screenshot via @donte.colley on Instagram

Y'all, it's time to call a spade a spade: The first month of any New Year kind of sucks. It's way too cold, you're probs failing at one or two of those ambitious resolutions, and spring (with its exciting performing opportunities) feels so very far away. And yet, in the midst of so much darkness, a hero has emerged. His name is Donté Colley, and you're about to double-tap every single thing he's ever posted.

Keep reading... Show less
Cover Story
Photo by Joe Toreno

It's almost 2019 and the ballroom dance scene is positively booming! From prestigious world championships to TV shows, kids are at the core of all this hip-shaking action—and we're so here for it. These eight up-and-comers in particular are shaping the field. They're the next generation of superstars to make the leap from technically exquisite ballroom-ites to bona fide celebrities.

Keep reading... Show less
Just for Fun

Everyone loves a good meme, and dancers are no exception. Here are 10 of the best dance memes on the internet.

Keep reading... Show less
Dance Teacher
Joanne Chapman teaching turns (photo by Dan Boskovic, courtesy Joanne Chapman School of Dance)

Think back to your newbie dancer days. Can you remember your introduction to spotting? It might've involved staring hard at your own reflection in the mirror as you wrestled with your first pirouette. Or maybe your teacher had you put your hands on your shoulders as you attempted a series of half-chaînés across the floor.

Keep reading... Show less
Just for Fun
Thinkstock

Dance teachers have to deal with a lot. While open communication with your teacher is obviously key, lame excuses for less-than-great behavior are guaranteed to get on her nerves. Always avoid these seven excuses that will 100 percent get your dance teacher's blood boiling.

Keep reading... Show less
Dance News
It includes this familiar face! (Erin Baiano)

Something's coming, I don't know when
But it's soon...maybe tonight?

Those iconic lyrics have basically been our #mood ever since we first heard a remake of the West Side Story film, directed by Steven Spielberg and choreographed by Justin Peck, was in the works. THE CASTING. THE CASTING WAS COMING.

Well, last night—after an extensive search process that focused on finding the best actors within the Puerto Rican/Latinx community—the WSS team finally revealed who'll be playing Maria, Anita, Bernardo, and Chino (joining Ansel Elgort, who was cast as Tony last fall). And you guys: It is a truly epic group.

Keep reading... Show less
Just for Fun

Everyone loves a good meme, and dancers are no exception. Here are 10 of the best dance memes on the internet.

Keep reading... Show less
Dance Videos
via @dynamicdancestudios on Instagram

There are dance routines, and then there are dance routines. Andrew, a 21-year-old dancer with Down Syndrome, performed the latter on the new British reality dance show "The Greatest Dancer." He brought the audience to tears as he unabashedly freestyled to Justin Timberlake's "Can't Stop The Feeling."

Keep reading... Show less
Dance News
The Broadway cast of Hamilton (Joan Marcus, courtesy Sam Rudy PR)

Today, January 11, is #AlexanderHamiltonDay: A very happy 264th birthday to Alexander Hamilton! Thanks to this most unlikely of Founding Fathers—a brilliant and ballsy orphaned immigrant who dramatically rose, then fell, then rose again—we have possibly the most successful musical of all time. We also, of course, got priceless GIFs such as this one:

*When your crush walks over and you're trying to act natural but your friends are all like*

Aaaaaaaaaaanyway, while we can't get you "in the room where it happens" with tickets to the show's current Broadway, touring, or Puerto Rico productions—the last of which opens tonight!—we CAN offer up some fun ways to fête A.Ham's day of birth. Just you wait:

Keep reading... Show less
Dance News
Photo by 4Star Productions Courtesy Spirit of Dance Awards

The second round of 2018 Future Star winners showcases dancers with singular talent and ability. We're thrilled to celebrate their success!

Keep reading... Show less
Dance Videos
Screenshot via YouTube

Every once in a while, the stars align, things fall precisely into place, and the perfect marketing campaign is born. Such is the case with New York City Ballet's new trailer for their upcoming run of The Sleeping Beauty, which was conceived and directed by company soloist Sean Suozzi.

Keep reading... Show less
Dance Videos
via @torysport on Instagram

Washington Ballet's Nardia Boodoo is turning heads these days, and not just at the barre. The brilliant ballerina shines in Tory Sport's latest commercial and we can't help but feel a little bit of pride as our March 2018 cover star brings ballet to the masses. What better way to show off stylish and comfy athletic wear than with Boodoo's strong and luminous dancing?

Keep reading... Show less
Dancer to Dancer
Hall works with students at Dance Conservatory of Charleston. (courtesy Dance Conservatory of Charleston)

As the name suggests, summer intensives are, well, intense, encouraging you to eat, sleep, and breathe dance for a significant chunk of the summer. But they're not for every dancer—or every summer. Maybe you're not ready to be away from home just yet, or you want to spend your last summer with family before going off to college. Intensives can also be expensive, and not every household has the financial flexibility to cover the high cost of auditions, travel, room and board, and tuition. Whatever your reasons for seeking alternatives, it's important to recognize that, when it comes to summer study, it doesn't have to be all or nothing. "The most important thing is to keep dancing," says Lindy Mandradjieff, owner of the Dance Conservatory of Charleston in South Carolina. "Without the added stress of school, you can improve as much in one summer as you would in an entire school year." Here's how to keep up your training even if you don't plan on attending an intensive.

Keep reading... Show less

Sponsored

Video

mailbox

Get Dance Spirit in your inbox

Sponsored

Giveaways