Cross-Training for Dancers: How, When, and Why
Over the last decade there has been more and more talk about cross-training and its place in the performing arts and dance world. The question is, what is it exactly and why should we do it? This blog will aim to clarify what cross-training is, how it is beneficial, and how to implement it into your current routine.
Let’s start by defining some key terms:
Sport Specific Training: Any fitness training that is designed and intended for the purpose of performance enhancement in one’s sport.
Cross-Training: Participating in various modes of athletic or fitness training outside of an athlete’s usual sport.
Typically when we think of cross training in the dance context, we envision extra sessions of focused technique work with the use of ankle weights, or picking up Pilates and/or yoga to improve flexibility. Although there is absolutely nothing wrong with these activities at all, they are considered sport-specific training activities, not cross-training activities. Why? Because they are purposefully being done to enhance one’s performance in dance. Cross-training on the other hand, is done solely to improve one’s physical wellness and movement literacy, which in turn makes someone a more well-rounded athlete/mover. The beauty about cross-training is that it can still be modified and done in a way to directly improve a dancer’s performance, while also reducing injury risk and improving overall physical wellness.
What does it look like?
Appropriate cross-training for dancers should be a healthy mix of cardiovascular training and strength training. Cardiovascular training can be activities such as biking, hiking, and stationary cardio machines, but should also include some high intensity aerobic training like interval and circuit workouts or sprint work. Strength training can be done in various ways, but should involve some form of added load or resistance to the body, whether that be with the use of resistance bands, free weights, or weight machines. When determining how often to perform these activities, it is good to start with the current American College of Sports Medicine (ACSM) and CDC recommended activity guidelines for youth and adults.
For youth (ages 6-17), 60 minutes or more of moderate to vigorous intensity aerobic exercise is recommended daily. Strength activities should be included 3 days per week, focusing on major muscle groups. For adults (ages 8-65), 150 minutes of moderate intensity aerobic activity and 60 minutes of vigorous intensity aerobic exercise should be performed per week. Strength and resistance training should be performed for a minimum of 2 days per week. Since most company and studio dancers are performing a significant amount of physical activity per week, an appropriate cross-training program should mix strength training and high intensity aerobic activity 2-3 times per week to avoid excessive workload and still achieve optimal health benefits.
https://newsinhealth.nih.gov/2019/01/how-much-activity-do-you-need
What are the benefits?
Cross-training can have several benefits for dancers, one of the most important being injury risk reduction. When looking at injury rates among pre-professional dancers, about two-thirds are considered overuse injuries, which are typically caused by repetitive stressors to the body over time. Through an appropriate cross-training program, we can improve the body’s overall capacity for movement and tissue resilience, ultimately reducing risk of injury. A study done by Houston Methodist found an 82% reduction in injury rate among Houston Ballet company dancers who implemented strength training into their regimen 3 times per week. Another study looked at strength and power training among different sport programs and found an overall 40% reduction in injury risk across the board for youth athletes that completed supplemental strength-training.
Other added benefits of cross-training can be improved artistic performance, increased readiness for competition, and improved tolerance for the physical demands of dance. Utilizing general strength training and various forms of cardiovascular training can still have positive impacts on dance execution and artistic performance. Once study looked at the effects of strength training and its effects on leap performance and aesthetics. The authors found that strength training significantly improved leap height without a change in flexibility or optimal aesthetics. In conclusion, improving muscular strength, cardiovascular capacity, and power output will improve a dancer’s ability to execute moves with more control and more efficiently. This means that routines will look cleaner, be less exhausting, and will allow the dancer the movement freedom to add their own artistic flare to it.
Wondering where to start? Choose 2-3 days out of the week in which you can set aside about 30-45 minutes of time to perform a strength training routine. If you want some added bang for your buck, you can perform circuit or interval style workouts that incorporate resistance training movements but challenge your cardiovascular system as well. If you are looking for something more specific to you, try working with a performance-based physical therapist or strength and conditioning specialist who can blend both sport-specific and cross-training components into a program that is catered to your dance goals and physical wellness.
Here at The PATH Rehab & Performance we offer dance-specific programs that are built specifically for you and your goals! Interested in learning how we can help create a training program to improve your performance and reduce risk of injury? Click the “Schedule Now” button above to schedule a free phone consultation with our dance specialist!
References:
1. US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: US Department of Health and Human Services; 2018.
2.Smith PJ, Gerrie BJ, Varner KE, McCulloch PC, Lintner DM, Harris JD. Incidence and Prevalence of Musculoskeletal Injury in Ballet: A Systematic Review. Orthop J Sports Med. 2015;3(7):2325967115592621. Published 2015 Jul 6. doi:10.1177/2325967115592621
3.Shah S, Weiss DS, Burchette RJ. Injuries in professional modern dancers: incidence, risk factors, and management. J Dance Med Sci. 2012 Mar;16(1):17-25.
4.Vera AM, Barrera BD, Peterson LE, et al. An Injury Prevention Program for Professional Ballet: A Randomized Controlled Investigation. Orthop J Sports Med. 2020;8(7):2325967120937643. Published 2020 Jul 28. doi:10.1177/2325967120937643
5.Faude O, Rössler R, Petushek EJ, Roth R, Zahner L, Donath L. Neuromuscular Adaptations to Multimodal Injury Prevention Programs in Youth Sports: A Systematic Review with Meta-Analysis of Randomized Controlled Trials. Front Physiol. 2017;8:791. Published 2017 Oct 12. doi:10.3389/fphys.2017.00791
6.Rajic S, Legg HS, Maurus P, Nigg SR, Cleather DJ. The Effects of a 9-Week Hip Focused Weight Training Program on Hip and Knee Kinematics and Kinetics in Experienced Female Dancers. J Hum Kinet. 2020;75:29-39. Published 2020 Oct 31. doi:10.2478/hukin-2020-0035
7.Rice PE, Nishikawa K, Nimphius S. Isolated Joint Block Progression Training Improves Leaping Performance in Dancers. Front Sports Act Living. 2021;3:779824. Published 2021 Dec 14. doi:10.3389/fspor.2021.779824
Dr. Paulina Tselikis
PT, DPT, ATC, USAW-1
Co-Owner | The PATH Rehab & Performance
