Dancers are athletes. How many times have you heard that? Despite the traditional reputation of ballet as an “art,” professional dancers are commonly regarded as athletes based on the physical demands they sustain through long hours of technical training, rehearsals, and performances. Dancers must possess a high level of fitness, strength, coordination, agility, speed, and motor control to perform at the elite level with minimal injury risk.
Why Cross-Training Matters To Ballet Dancers
We’re sure you’ve heard about how important cross-training is for dancers as it relates to injury prevention. But, does anyone really know what that means?
According to the American Academy of Orthopedic Surgeons, “Cross training is a way to vary your fitness program by combining different types of exercise activities. When working out, it is important to include a variety of exercises. Workouts without some variability increase your risk of sustaining an injury from repetitive strain or overuse. An ideal cross-training routine incorporates cardiovascular exercise, strength training, and flexibility exercises like yoga or Pilates.”
So, how does this apply to your dancer? Cross-training serves as a protection against injuries. The stronger a dancer’s body, the less likely they are to become injured. There is a clear reason why most pre-professional dance programs incorporate body conditioning as part of their overall training program. As we mentioned in our blog post about injuries, the likelihood that your dancer will get hurt at some point in their training or career is nearly 100%.
In 2020, a research study was published that examined the effects of implementing a controlled strength and conditioning program amongst ballet dancers. The study followed 75% of dancers from one specific company. And, the results were striking: 82% of dancers who participated in the program saw a decrease in injury rate and an extended period of time between injuries.
The Experts Weigh In
We recently had the opportunity to speak with two experts in fitness training for ballet dancers: Aki Kawasaki, who is the Head Strength Coach for the Houston Ballet and the Houston Ballet Academy as well as Keith Gacrama, who is a Strength & Conditioning coach at the Houston Ballet Academy.
We asked Aki and his team several questions. What follows are their thoughts on how cross-training fits into a dancer’s overall training regimen. This post will focus on the types of body conditioning that Aki and his team focus on. In a future post, we’ll address how Pilates fits into the mix.
BHD: Assuming a dancer wants to pursue a professional career, and assuming they are on a normal growth path, at what age is it important that students add cross-training to their training regimen?
AK/KG: We believe it’s important to incorporate strength training as soon as possible. Exposure to other movements, training, etc., create movement solutions for the brain to apply to one’s main activity. Resistance training and conditioning can help build a more resilient dancer to handle the rigors of their main activity.
BHD: Our readers are looking for some specific (non-medical) guidance on strength training. For example, boys should not start a weightlifting program before a certain age. Or, girls who have not yet gone through puberty should avoid certain types of weight training.
AK/KG: Weightlifting is a safe activity for all ages as long as it’s done in a controlled environment. In fact, it’s safer than sports and a lot of other physical activities because sometimes things happen that are outside one’s control. Even in dance this happens. Think about all of the unexpected things that happen in dance. Someone might land oddly and tweak their knee. Or, as dancers get older, a lift doesn’t go quite right. One important note – if dancers are younger, weightlifting and other sophisticated body conditioning activities should be supervised by a fitness professional.
BHD: We always hear people talking about certain types of exercise being “bad” for dancers. For example, “swimming is bad because you get big shoulders.” What are some of the biggest myths you’d like to dispel?
AK/KG: Weight training and body conditioning does not stunt your growth. It is one of the biggest myths out there. Also, the notion that weight training will make you “bulky” is a myth. Unless in your genetics, bulking up likely won’t happen. Rather, with proper nutrition, your muscles will grow as part of an overall leaner physique.
BHD: Are there any forms of exercise dance students and even professional dancers are told to avoid doing because it may mess with the way their body will look or it might strain certain muscles?
AK/KG: There really aren’t specific exercises dancers should avoid. It’s more important that whatever one adds to their training regimen, that they be able to recover from the workload in a timely manner. More activity is just more, and not necessarily better.
BHD: If students are looking outside their ballet studio for additional body conditioning support, what should parents consider? For example, how important is it for a dancer to work with someone who has experience working with dancers?
AK/KG: It doesn’t have to be someone who has worked with dancers. But it’s best to work with someone who has at least trained various types of athletes. Dancers are athletes. The main differences are the constraints used.
BHD: If you could design the perfect training program for pre-professional dancers at a small studio, what would it be? Weight Lifting? Pilates? Cardio?
AK/KG: There isn’t a “perfect” program, but having a program that has strength elements and some conditioning will help build a more resilient dancer. However, that program will have to make sure the dancers aren’t getting more work than they can recover from. The training program is only as effective if that person can recover from it.
The bottom line is that body conditioning is important to incorporate into a dancer’s overall training regimen. When done correctly, it can begin at a young age and can significantly aid in injury prevention.