Dancers are high-specialised athletes. The demands on body and mind are immense and the daily dance training and rehearsals do only cover part of their physical needs. Prevention programs at fit4performingarts teach active exercises to prepare the dancer optimally for the upcoming dance season; it creates supplemental exercises to prevent injuries. At fit4performingarts you will learn how to optimise your strength of the lower and upper body as well as the core. Proprioceptive training will enhance your stability and balancing ability. Leg alignment will be taught to enhance your stability during take-off and landing of jumps. Exercises for the shoulder girdle will improve your port de bras as well as prepare your body for better lifts. Get in contact with me for your individual coaching appointment
Dance-specific strength training:
- To improve your turn-out as well as your extensions à la seconde strength training of the external hip rotators, the hip flexors and the hip abductors is inevitable.
- As a preparation for jumps and for injury prevention strength endurance of the calf muscles is highly important.
- For easier lifts in Duets or Trios and strength saving floor sequences in contemporary dane, stability and strength of the shoulder girdle is rather helpful.
- Before starting a plyometric jump training, enough lower body strength is mandatory as well as a good alignment of the lower limbs and good core strength.
Learn with fit4performingarts which muscles should be strengthened and how. Get in contact
Plyometric Jump Training:
To improve your jump ability in Jetés or other jumps during the Grand Allegro as well as to reduce injuries of the lower limbs a progressive plyometric jump training is highly recommended. Studies from sports and dance account of improvements of speed and power, better vertical jump height, as well as improved Jeté lengths. Applying such a training method may enhance your speed and force, vertical and horizontal jump height, reduce the ground contact time, the reaction index, the flight time. It is essential to follow a progressive supervised protocol, to check the quality of the jumps before attacking the next step. Contact me here for your personal jump training program.
Propcioceptive Training trains the perception of joint angle, muscle tension, location and alignment of the body in space; moreover it helps the body to percieve movement directions. In a well-balanced and fit body this perception functions automatically and can be recalled within milliseconds. In a state of fatigue or lack of concentration this ability decreases. Especially the lower limbs rely on this reaction mechanism during balancing tasks, take-off and landing of jumps to guarantee safety and no injury. For this reason it is worthwhile changing the focus, input during relevé or penché from a stable to an unstable surface. Even jumplandings and adio sequences may be trained on unstable ground once in a while. Book here your individual procpriocetion training
During plié, relevé, take-off and landing of jumps a good leg alignment helps significantly to reduce lower limb injuries. Perception training as well as specific strength training of key muscles may improve your leg alignment and thus improve your performance. Book here your appointment for your individual leg alignment program.
The Essence of training your core:
To hold pirouttes and jumps effortlessly, core stability is central. Besides the global core muscles the deeper local core muscles need to be addressed specifically. These can be trained with Pilates exercises or any other global core exercise. Book your next appointment for a stronger core.