Modern & Contemporary Dance: Technique, Shoes, Style

Do you ever find yourself standing in front of the mirror trying to mimic that one fluid move from So You Think You Can Dance, only to nearly shatter your kneecap on the laminate? Girl, I know exactly how that feels. Contemporary dance looks as if gravity doesn't exist for a moment, but the reality is often a struggle with stiff floors, bruises on your hips, and the eternal question: "Should I do this barefoot or will I slip then?" Contemporary dance is an expressive dance style that combines elements from modern, jazz, lyrical, and classical ballet, where the focus lies on floorwork, improvisation, and letting go of the strict rules of ballet. Unlike classical styles, it’s about telling a story with your whole body, using gravity rather than fighting against it.

Modern vs. Contemporary: The friendly battle

I get this question literally *always* in the studio: "But what is the difference between modern and contemporary?" Think of it like coffee. Modern dance is the classic espresso. It emerged in the early 20th century as a rebellious reaction to the super-strict ballet. Pioneers like Martha Graham (think: lots of abs and dramatic contractions) and Merce Cunningham wanted to show that dance could also be raw and earthy. It has specific techniques and 'rules' that you must learn.

Contemporary dance is more like the hip oat milk latte with a shot of caramel. It is a mix of everything we know today. It takes the techniques of modern, adds some jazz, a pinch of hip-hop, and sometimes even some acrobatics. It is more fluid and constantly changing. Where modern often follows a specific method, contemporary is more about the choreographer's interpretation. In my classes, I see that beginners often find it easier to start with contemporary because it feels less 'stiff', but believe me, you really need that foundation of modern to create those beautiful lines.

Want to dive deep into the world of shoes that fit both styles? Then read my guide on Modern Dance Shoes: Barefoot or Footwear Guide.

Actionable tip: Watch a video of Martha Graham on YouTube and then a choreography by Travis Wall. Do you see the difference in how they use the floor? That's your first lesson in observation!

The 5 characteristics every contemporary dancer should know

If you want to impress in the dressing room (or just want to understand what your teacher means when she shouts about "release"), remember these five things:

1. Floorwork: We are not afraid of the ground. We roll, slide, and fall (controlled!). The floor is your partner, not your enemy.
2. Improvisation: You are often given the task: "Move as the music makes you feel." Terrifying at first, I know, but it's the best way to find your own style.
3. Release Technique: This is about letting go of unnecessary tension. Instead of constantly tensing your muscles like in ballet, you use your breathing to initiate movement.
4. Contraction and Release: The basis of Martha Graham. Think of a punch to the stomach (contraction) and then exhaling and lengthening again (release).
5. Unpredictability: Contemporary loves contrasts. Moving very slowly and then suddenly an explosive jump.

Combining these elements with other styles is super popular. I recently wrote a piece about it: Ballet-Modern Fusion: Combining Techniques & Dance. It helps you tremendously to find that soft contemporary flow while maintaining the strength of ballet.

Shoe stress: Why your feet are begging for Capezio or Bloch

Okay, real talk. Many beginners think: "I'll just do it barefoot, they do that on TV too." Spoiler alert: after turning a pirouette three times on a wooden floor, the skin will be off the ball of your foot. Believe me, you don't want those blisters. But dancing in regular socks? That's life-threatening, because you'll slip as if you're on ice.

In my years as a dancer, I've tried everything, and there are two absolute winners:

1. Footundeez (by Capezio): These are literally underwear for your feet. They only cover the ball of your foot. Why is this genius? You have the grip of the suede soles to turn, but your heel is free so you still have that 'barefoot feeling' and keep contact with the floor. I swear by the Footundeez for modern dance.

2. Dance socks (like the Bloch Sox): These are not regular socks. They have built-in 'spin-spots' that allow you to turn without straining your knees, but they also provide grip at the heel. Perfect for contemporary choreos with lots of floorwork.

If you also take jazz classes, you can look into hybrid shoes. Brands like Capezio and Bloch have fantastic options that support your feet without limiting your flexibility. For the little ones just starting out, take a look at the collection of jazz shoes for children.

Actionable tip: Do you have sweaty feet? (No shame, we're all human). Spray a little dry shampoo on the soles of your feet before putting on your Footundeez. It helps against slipping inside the shoe!

Dancewear and the rescue for your knees

What do you wear? In contemporary, you want clothing that moves with you, but also clothing that protects you. Tight leggings are nice because the teacher can see your lines, but wide sweatpants (like a baggy model) help tremendously with floorwork because there is less friction between your skin and the floor.

But the most important thing: KNEE PADS. I mean it. If you make that 'slide' to your knees without protection, you'll be on the couch with ice packs the next day. Look for soft, flexible knee pads (for example from Bunheads) that aren't too thick, so you can still bend.

Want to know more about the perfect outfit? I've put together a whole list here: Contemporary Dancewear: Freedom of Movement Central. And don't forget, if you're also working on your fitness outside the studio, the right training shoes for dancers are essential to prevent injuries.

Also be sure to check out our full collection for modern dance clothing and shoes to see what is currently trendy and functional.

Floorwork for beginners: Gliding like a pro (without pain)

Floorwork is the heart of contemporary. It looks organic, but there's a whole chunk of technique behind it. The biggest mistake I see beginners make? 'Dropping' themselves onto the floor. Ouch.

The trick is manipulating gravity. Instead of going straight down, think of a diagonal. Your body should hit the floor with the soft parts (your thighs, the side of your buttocks), never directly on your bones (knees, hip bones).

Here is a small exercise for home (on a smooth floor): 1. Squat down. 2. Reach far to one side with one hand, as if you want to grab something that is just too far away. 3. Slowly lower your hip to the ground while extending your leg. 4. Slide through on the side of your upper leg.

Actionable tip: Wear layers! Start your class with a warm-up cardigan and long pants. If you get warm and the choreo contains less floorwork, you can always go back to a top and shorts. But for the floor section, that extra layer of fabric is your best friend.

Chris Brown's style: Is that also contemporary?

Many girls come to me because they love the videos of Chris Brown or Usher. But is that contemporary? The answer is: a bit of both. Chris Brown dances primarily Urban Dance and Hip-Hop Fusion.

However, in his later work, you see a lot of contemporary influences: the fluid transitions, the use of weight, and the emotional charge. It's what we often call 'Commercial Contemporary'. It's tighter and more hit-heavy than what you learn in a traditional modern dance class, but the basics (isolations, floorwork, expression) are exactly the same. If you want that smoothness of his, you really have to work on your contemporary basics!

Surviving your first lesson: Tips from a pro

I know it's exciting. You walk in, everyone seems super flexible and you can't even get your leg to 90 degrees. Don't worry. No one is watching you, everyone is too busy with their own reflection and remembering the steps.

1. Arrive 10 minutes early: Find a spot where you can see the teacher well (usually not all the way at the front, but not hidden in the back either).
2. Introduce yourself to the teacher: Just say: "Hi, I'm [Name] and this is my first class." We like that! Then we can give you extra tips.
3. Focus on the 'flow', not on perfection: In contemporary, a 'mistake' is often just a new movement. If you forget the steps, keep moving to the rhythm.
4. Wear the right shoes: Nothing takes you out of your concentration faster than slipping. Make sure you have your jazz or modern shoes with you.

Frequently asked questions about Modern & Contemporary

Also read these handy guides:

• Contemporary Dancewear: Freedom of Movement Central
• Modern Dance Shoes: Barefoot or Footwear Guide
• Training Shoes for Dancers: Building Conditioning
• Ballet-Modern Fusion: Combining Techniques & Dance
• Footundeez: The Ideal Dance Shoe for Modern Dance