With the announcement of Broadway’s reopening and live performance’s return, artists are starting to feel a sense of urgency to prepare and condition themselves for the demands of the rehearsal room and stage.
Some have had a year-plus of rest or pivoting to other pursuits; some have spent this time intensely cultivated their craft. But, no matter where you fall on that spectrum, all artists need to build back their stamina in order to prevent injury.
I got a small taste of this during a recent two-day recording gig in NYC. My voice forgot what it was like to sing for so long. My body forgot what it was like to be in a tight dress and stand in high heels all day. And my mind needed a moment to re-acclimate to the intense focus of the work and the long-missed social interaction.
Thankfully, I was prepared and conditioned enough to make it through the gig without injury and in great spirits. But it was a wake up call of how far artists have to go to build back their vocal, physical and mental strength in order to withstand the demands of a professional performing career.
If you are wondering how to start rebuilding your stamina, consider breaking it down into three types of stamina - vocal, physical, and mental. Of course, these all feed off of one another, but you may find that you need to focus more on one area than another.
VOCAL STAMINA - Condition Your Voice
Do a daily vocal health check-in to monitor your baseline and track how your actions yesterday impacted your voice today.
Start warming up every day (I recommend every morning in the shower) and explore all of the facets of your voice.
Mind your posture.
Engage in stretching and breathing exercises throughout your day.
Gently phonate throughout your day (hums, sirens, SOVTs.)
Gradually increase your singing time by practicing in chunks and then in longer sessions.
Gradually increase your singing level of difficultly by starting with lighter/easier repertoire and moving toward heavier/more difficult rep.
Sing on the treadmill or while doing cardio.
PHYSICAL STAMINA - Condition Your Body
Refresh your exercise routine and incorporate flexibility, cardio, and strength training into your week.
Focus on your nutrition and healthy meal prep.
Wear real clothes and play dress up so that your body can get into the habit of wearing heavier and more bound clothes in preparation for costumes.
Get on your feet. Take long walks.
Practicing standing for long stretches of time.
Wear your shoes. Remember what it's like to stand in high heels, let alone dance in them.
Get on a good sleep schedule and give your days more structure.
Hydrate well.
Foam roll and massage.
MENTAL STAMINA - Condition Your Mind
Practice memorization by learning new scenes, songs, and choreography.
Work through your fears (of injury, of illness, of being around so many people, etc.) and replace them with faith-based affirmations.
Make an evidence list of the things you have accomplished and know you do well.
Be social. Safely, of course, but start engaging with more people throughout your day, even if it is still virtual.
Plan ahead. Brainstorm things that you can control and prepare for in order to minimize surprises.
Get the support you need.
Connect with your values.
Remember who you are and what you have to offer.
What questions or concerns do you have about building stamina? Do you have any tips to add? Post a comment and join the conversation:
