As a dancer that focused predominantly on dance training most of their life you may wonder what other training methods may be beneficial for your dance/performance career without causing detriment to it. Especially in the current climate of so many different training forms popping up on social media taking the fitness industry by storm!
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Here are some fitness components that dancers should invest in more and guaranteed they will see improvement not only in their physical ability and performance skills but in bodily health meaning - less injuries aka longer and more sustainable career.
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1. STRENGTH
Lifting weights, resistance training, challenging the body to be stronger. Often in my experience dealing with dancers and their injuries, it is not the lack of flexibility but rather lack of strength which leads to not using correct chain of command in muscle group activation meaning starting to compensate with muscle groups that are not meant for the work they are now being recruited for.
Here is a concept that more in detail explains the muscle recruitment and the chain of command when activating muscle groups when we engage in any physical activity. You start with local stabilisers ensuring their appropriate function and move towards right side of the graphic below gradually recruiting and challenging bigger muscle groups. That order of strength training/rehabilitation produces the most functional results.
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Common perception is that strength training may slow down your muscles and your body will therefore start becoming less reactive. That could be true if you focus on building extreme strength that depends predominantly on the weight being lifted rather than the technique with which you lift. Try lifting with quick concentric contraction and slower eccentric loading (e.g. if you are squatting go down in the count of 3, come up on 1 count for that glut and quadriceps activation).
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Here is a resource for smart strength training: Jeremy Ethier
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2. POWER
Training for power is substantially different from strength training in its approach. It is about your Speed and Strength combined. It is not just the technique but the type of exercises you choose to do too. The exercises for power training are by nature more explosive, they include jumping and production of maximum force at the maximum speed. This way of training can often correspond with the nature of dance that can be quite explosive. Incorporating box jumping or modifying your lunges may lead to seeing improvement in how light you may starting feeling on your feet.
Plyometrics is the most common method of training one's power.
Disclaimer: Studies show that power training can lead to temporary muscle stiffness (Kubo, Ishigaki and Ikebukuro, 2017) therefore avoid choosing to engage with this training component when in the midst of performance or rehearsal periods that may be compromised by that temporary stiffness.
Here is an example of power training: Garage Strength
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3. AGILITY
Another component that may at times overlap with some Power training but could also be perceived as the next layer is Agility. It is your quickness and sharp alertness in reaction. Doesn’t always have to challenge your strength but it does by principle challenge your reaction speed and precision. You may have seen ladder drills often done by footballers or even recall being a kid in arcades playing the game of having to hit a button that lights up etc. That is you training your agility, your reaction time. Agility
also comes with being able to quickly adapt, e.g. in your dance routine you have to make a quick and drastic change of direction – that’s agility, you are about to be tackled in the game of rugby and you dodge it by rapidly moving to the side – that’s agility. Good agility allows for sudden changes in directions without big compromise in undertaken continuous activity.
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Here is an example of agility training: KPStrength
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4. PROPRIOCEPTION
Another overlap with previously mentioned component, by training agility you will naturally tap into training your proprioception however some proprioception-targeted exercises may do wonders for your future self!
Proprioception is the body’s ability to sense movement and orientation of the body in space. The receptors that perceive movement in your muscles, tendons, the ones detecting pressure put on your skin, they are the ones that, when challenged, develop great balance not just static but also dynamic (when you are required to control your equilibrium while in motion).
Proprioception training can often look like balance training with adding some distractions for both – your cognitive (thinking mind) and physical self. Try balancing on one leg on an uneven surface and have someone distract you with questions while asking you to catch objects being thrown your way. That's how a real multitasker is born hah!
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Here is an example of proprioceptive training: Critical Bench
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5. Mobility
Mobility is a combination of Flexibility and Strength. Good mobility is having control over what may be perceived as ‘extreme’ ranges of motion. The core of mobility is not surrendering to the range and passively pushing your body in a greater range but rather being able to do it actively using a combination of strength and controlled relaxation.
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The interesting fact is that often when we try to achieve a sophisticated position, it is more about relaxing muscles that do not need to engage in the activity that than tensing and engaging (going back to the graphic from point 1). It is a process of unlearning, effective using of breath and perhaps using a help of a coach that can guide you through the muscle engagement and disengagement.
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Mobility is a new trend that has done wonders across the board of all bodies, shapes, sizes and disciplines. Sole flexibility may be problematic for many that already have hypermobility (quite common in dancers, especially those with early technical training background such as ballet, jazz). The lack of strength and control with high flexibility which may lead to many problems in the future including joint problems such as osteoarthritis.
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Here is an example of mobility training: Karin.Avi
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Other training methods/disciples I observed acquired by dancers that seem to have an incredible effect on their overall performance ability
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6. MARTIAL ARTS
Not just for the self-defence benefits, nor for the lifetime of functionally strong and fluid body but also for discipline! The culture of many martial art forms is very strong and rooted in following a discipline which dancers/performers can benefit from a lot, especially if your journey relies on being predominantly self-taught.
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7. GYMNASTICS AND ACROBATICS
Not just to be able to impress people with a back flip (we all know this one hah!) but to build mobility in ways that can make us take risks and improve athletic approach to dance. It undoubtedly pushes your body's limits!
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8. ATHLETICS - SPRINTS
Not just to be able to beat your mate in a race. Athletics teach you laser focus and there are many explosive elements to the training components.
9. YOGA, PILATES, MINDFULNESS
Not just for the wonders these can do to your deep core muscles or the ability to get into some impressive positions. These practices allow you to tune into yourself, connect to breath more consciously and therefore to self, being able to wake up natural instincts of listening to your body.
10. VERSATILITY
Most people understand this one very clearly even those that may occasionally display resistance to it. Versatility (in dance and physical training) gives you textures, dynamics, grooves, inspirations, understanding of music on much deeper level. Once you tap into the cultures of different styles, it by default influences your overall approach to dance and opens your mind for new ways.
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Take a moment to consider your training habits and components. In the FREE movement workbook by Movemethics you can use the section about training components to reflect on the state of your current abilities and decide which ones you would benefit from elevating in the time and space available to you.
Feel free to share your training methods and thoughts!
With Love,
Angie
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