The Science of Spotting - How to Spin Without Getting Dizzy

Body Mechanics | Part 6

We've all been there: you nail a perfect turn in class, but as soon as you stop, the room starts spinning. You've heard the advice—"just spot!"—but what does that actually mean?

Spotting isn't just a dance trick.

It's a full-body system your brain uses to stay balanced and oriented, and understanding how it works can completely change your turns.

The "Why" Behind the Dizziness

To understand spotting, you have to understand a little bit about your inner ear.

Inside your ears are fluid-filled canals that act like a gyroscope, detecting motion and speed. When you spin, the fluid moves along with you.

The problem is, when you stop spinning, the fluid keeps moving for a moment, sending your brain a confusing signal that you're still in motion.

That lingering sensation is the reason you feel dizzy and disoriented.

Spotting helps settle that sensory input by giving your brain a stable visual anchor to hold onto.

You're essentially giving your brain a clear, external reference point so it can ignore the confusing signals from your inner ear.

Spotting as a Full-Body Reset

Think of your brain like a navigation system. As you spin, it loses its sense of "north."

By snapping your gaze back to a fixed point, you’re giving your brain a reset button.

Each time you land your eyes on that anchor, you provide a clear, stable point of reference.

This moment of visual clarity helps the rest of your body catch up—fast. It allows you to:

• Regulate your inner ear: It stops the confusing signals that lead to dizziness.

• Track your direction: Your brain knows exactly where you are in the space.

• Reduce tension: You avoid gripping in your neck or shoulders to compensate for feeling off-balance.

  
  

It's not just a head snap; it's an act of coordination that helps your entire body align and move with intention.

How to Practice Spotting: Clarity Before Speed

Spotting isn't just for professionals. It's a fundamental skill you can practice and improve at any level.

You don't need to be able to do five turns; you just need to be able to do one with intention.

Here’s how to start:

1. Find your focus: Pick a clear, fixed point at eye level. It could be a spot on the wall, a door handle, or a person in the room. Make a conscious effort to keep your eyes on that point for as long as possible as you turn.

2. Let your head lead: As you turn, your head should be the last thing to move and the first thing to return to the focus point. Imagine your head is on a separate axis from your body. This rapid movement, that "whip," is what gives your brain the visual clarity it needs.

3. Keep your spine tall: Don't slouch or lean. Maintain a long, neutral spine. Your body's posture provides the stability that your brain needs to make sense of the movement.

4. Practice slowly: The goal is to master the mechanics, not to do a fast turn. Start with a single half-turn or full turn and get a feel for the rhythm of the head snap.

The Takeaway

Learning to turn without losing your centre takes time, patience, and a little bit of science. When you understand what your body and brain need, the practice becomes so much more intuitive.

What are you struggling with most when it comes to turns and spotting?

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