cross training
do you want to achieve show-stopping skills & tricks? are you wanting to be able to turn longer, hold your leg higher, jump to the fullest height you can - or perform with a stamina to complete routines that leaves audiences breathless? i get asked ‘how’ to do these things often. the answer isn’t just practice; it’s a strategic shift in your training.
a cutie little pic from my turns conditioning class. don’t forget you can purchase it at any time!
dance is a demanding art form that pushes the human body to its limits. there is a reason that dance was named the highest physically demanding job! (with a score of 97 out of 100 on the demand scale.) it’s a symphony of strength, flexibility & endurance - basically, it’s hard.
therefore, we, as dancers, have to do MORE than just dance. to achieve the highest level possible - we have to explore and participate in cross training.
cross training is essentially just strategic exercises OUTSIDE of your regular dance routine. it’s about diversifying your physical activity to build a well rounded body capable of performing advanced skills. it’s purpose is to supplement your dance training by focusing on strenght, flexibility and endurance in a balanced way - enhancing performance and minimizing your injury risk.
i teach kids of all levels. the ones who cross train, take conditioning seriously, and work outside of the classroom are consistently growing, achieving harder skills and higher scores than the ones who don’t! take your conditioning seriously, because it IS serious.
cross training ideas:
STRENGTH TRAINING
my personal favorite. strength training is crucial for dancers, because it provides the necessary muscular support to execute your complex movements. it helps us hold onto the proper alignment, and helps our body be strong enough to do all the repetitive movements we need without getting hurt.
bodyweight strength exercises like: squats, planks, lunges, pushups.
weightlifting: compound exercises like deadlifts, rows, presses
resistance band exercises: (yes queens & kings these are the best for your port de bras!!!) like lat pulls, ankle activation, simply practicing port de bras with your resistance
core strength!: obviously.
FLEXIBILITY AND MOBILITY
flexibility and mobility aren’t just for showing off your splits. it’s literally how you move without snapping something & even more than that - it makes your lines look fire.
yoga: this is a double hitter cause yoga improves your balance too! there’s tons of classes for free on youtube.
pilates: another double hitter because it’s basically all core workouts and flexibility
foam rolling: please take care of your muscles AFTER you dance too.
dynamic stretching before dance, static after: dynamic stretching (when you move while you stretch) actually helps you warm up and increases your mobility. then after you’re super warm at the end of class - do some static stretching to increase your flexibility a little more.
CARDIOOOOO
like, ugh. i’m so sorry i have to tell you that cardio is a necessary evil. i hate it, most everyone hates it. but my kids could probably dance for like 5 minutes (actually they do dance for 5 minutes straight in their production) without losing steam. so it’s like, BEYOND important.
swimming: summer time is coming up! throw some laps in during your pool time. it will help with your port de bras and resistance if you use your arms right too!
running: is not my favorite. it’s not the best on your knees and also i just hate running and will do anything i possibly can to avoid it. but if you enjoy it - more power to ya. be careful on those knees!
HIIT: THIS is my jam. combine your strength training with your cardio - two birds with one stone - short intervals make it cardio and BOOM you’re done in 30 minutes. it sucks but you can do anything for 30 minutes!
how to create a cross training plan:
assess your needs: if you could run for 30 minutes straight and have no problem dancing full out for long periods of time but you can barely hold your leg in the air for longer than 5 seconds…. you may need less cardio and more strength training. be real, and sit down and figure out where you’re at.
set realistic goals: don’t do anything without an end point in mind! you need to have gradual things to work toward but also, we’re trying to avoid burnout so it has to be realistic.
create a schedule, around your dance schedule: summer is prime time for cross training because without school you can do so much more! when you are in school, prioritize some weekend time. don’t over train!
listen to your body: rest and recovery is important. you can’t go full out every day of the week or you’ll be risking injury anyway.
consult professionals: i always recommend dancers have a PT on speed dial. there’s also things to look into such as: a personal trainer or dance specialist for personalized advice.
to recap: truly, if you want cool skills, you’re gonna have to cross train. period. try your best to find a studio that has some built in already! (our kids take both conditioning & flexibility throughout their week). we simply can’t allow you to try advanced skills without the strength to back it up; it’s not safe!
so, ditch the ‘just dance’ mentality. throw some cross training into your week and trust me, your body will thank you!
