{"id":585,"date":"2025-12-16T13:57:09","date_gmt":"2025-12-16T13:57:09","guid":{"rendered":"http:\/\/www.yazoopsc.org\/index.php\/2025\/12\/16\/strength-training-for-dancers-establishing-a-strong-foundation\/"},"modified":"2025-12-16T13:57:09","modified_gmt":"2025-12-16T13:57:09","slug":"strength-training-for-dancers-establishing-a-strong-foundation","status":"publish","type":"post","link":"http:\/\/www.yazoopsc.org\/index.php\/2025\/12\/16\/strength-training-for-dancers-establishing-a-strong-foundation\/","title":{"rendered":"Strength training for dancers: Establishing a strong foundation"},"content":{"rendered":"<p>In the world of dance, our bodies are our instruments. They must be resilient, responsive and ready to serve artistry, athleticism and longevity. The <a href=\"https:\/\/iadms.org\/media\/5777\/iadms-resource-paper-dance-fitness.pdf?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">International Association for Dance Medicine &amp; Science (IADMS)<\/a> emphasises that good fitness is \u201ckey to reducing the risk of injury, enhancing performance, and ensuring longer dancing careers.\u201d Strength training doesn\u2019t simply mean \u201cbigger muscles\u201d &#8211; for dancers, it means <em>better function, control and readiness<\/em>.<\/p>\n<p><strong>Variability is essential.<\/strong><\/p>\n<p>One of the core principles of effective training is variability &#8211; exposing the tissues and nervous system to a range of movement directions, loads and speeds. Rather than doing the exact same two exercises every session, training with variation helps prepare the body for the unpredictable demands of dance. In fact, the <a href=\"https:\/\/instituteofmotion.com\/courses\/ahhps-l1\/lessons\/the-4q-neuromechanical-model\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">Institute of Motion\u2019s 4Q model<\/a> (see below) notes that variability is specificity.<\/p>\n<p><strong>The 4Q system from Institute of Motion<\/strong><\/p>\n<p>The 4Q model classifies training into four quadrants:<\/p>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/instituteofmotion.com\/courses\/ahhps-l1\/lessons\/the-4q-neuromechanical-model\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">Unloaded Linear Training<\/a> (ULT) \u2013 bodyweight, movement in one direction (sagittal plane) <\/li>\n<li><a href=\"https:\/\/instituteofmotion.com\/courses\/ahhps-l1\/lessons\/the-4q-neuromechanical-model\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">Loaded Linear Training<\/a> (LLT) \u2013 external load, one direction (saggital plane)<\/li>\n<li><a href=\"https:\/\/instituteofmotion.com\/courses\/ahhps-l1\/lessons\/the-4q-neuromechanical-model\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">Unloaded Movement Training<\/a> (UMT) \u2013 bodyweight, multi-directional<\/li>\n<li><a href=\"https:\/\/instituteofmotion.com\/courses\/ahhps-l1\/lessons\/the-4q-neuromechanical-model\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">Loaded Movement Training<\/a> (LMT) \u2013 external load, multi-directional<\/li>\n<\/ul>\n<p>By designing strength work in all four quadrants, dancers develop not only \u201cstraight-ahead\u201d strength but also the multi-planar, dynamic, load-versatile capacity that the art demands.<\/p>\n<p><strong>Tissue needs variability in direction, load and speed.<\/strong><\/p>\n<p>Tendons, fascia, muscle and nervous system respond to how they\u2019re used. If training always looks the same (same plane, same speed, same load), adaptation can plateau, and injury risk may increase. Variability in direction (frontal, sagittal, transverse), load (bodyweight to external) and speed (slow control to dynamic) allows tissues to become more robust, versatile and resilient.<\/p>\n<p><strong>Specificity: Train how you dance<\/strong><\/p>\n<p>The principle of specificity reminds us that <em>we become strong in the positions and contexts we train.<\/em> If most conditioning happens lying on the back, we\u2019ll get better at that &#8211; not at standing, balancing, or moving through space. Dance is a vertical art form, rooted in gravity and ground reaction forces. Therefore, much of a dancer\u2019s strength work should occur with the <strong>feet on the floor<\/strong>, feeling the ground, transferring force through the kinetic chain, and cultivating postural control in upright positions. Grounded, gravity-based strength translates directly into performance.<\/p>\n<p><strong>Set good base foundations in movement before training specifics like tricks, pointe and high elevations.<\/strong><\/p>\n<p>Before a dancer embarks on the highly demanding technical work of pointe, aerials or extreme elevations, the body must have a strong base of movement competency: alignment, control, muscular strength, neuromuscular awareness. IADMS\u2019s \u201c<a href=\"https:\/\/iadms.org\/media\/5779\/iadms-resource-paper-guidelines-for-initiating-pointe-training.pdf?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">Guidelines for Initiating Pointe Training\u201d<\/a> emphasize that core stability, leg alignment, foot-ankle strength and frequency of dance training all need to be assessed before advancing to pointe. Teaching strength work and full-body foundation builds injury prevention and performance capacity. <a href=\"https:\/\/iadms.org\/media\/2948\/iadms-bulletin-vol8n1.pdf?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">IADMS<\/a> also emphasises that off-studio strength and conditioning can enhance dance performance.<\/p>\n<p><strong>Putting it together: For the dancer and teacher<\/strong><\/p>\n<p>As a dance teacher or dancer yourself, integrate strength training not as a \u201cside item\u201d but as part of your core training plan. Use the 4Q model as a framework: for example, body-weight lunges in 3d or single-leg glute bridges (ULT\/UMT), then loaded squats (LLT), then multi-directional lunge with twist with load (LMT), etc. Mix directions, speeds and loads within a session or across the week. This variety will help build a foundation that supports harder choreography, more time en pointe, higher jumps and longer careers.<\/p>\n<p><strong>In summary<\/strong><\/p>\n<p>Strength training for dancers is not just extra gym time, it\u2019s foundational movement work. Incorporate variability, use the 4Q model systematically, respect tissue by varying direction, load and speed, and ensure movement foundations are solid before layering in higher-level dance skills. With this approach, dancers and teachers can foster healthier, more resilient bodies that are ready for artistry <em>and<\/em> endurance. <strong>This concept is the basis of Strength4Dance and my book <em><a href=\"https:\/\/band-itsfitness.com\/your-body-your-tool\/?srsltid=AfmBOoru_NU2_SWULdlaGb_phzWCYuXUZcAuMeo3PdB0OrJ54_lTGW4p&amp;v=7885444af42e\" target=\"_blank\" rel=\"noreferrer noopener\">Your Body, Your Tool, Your Career<\/a><\/em><\/strong>.<\/p>\n<p><strong>Supporting videos:<\/strong><\/p>\n<p><strong>Designing a training plan with 4Q:<\/strong><\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\"> <iframe loading=\"lazy\" title=\"Theory Thursday; plan your exercise session\" width=\"1000\" height=\"563\" src=\"https:\/\/www.youtube.com\/embed\/VbcNAIGx7fA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> <\/div>\n<\/figure>\n<p><strong>What is strength? Ep 3 with MDM:<\/strong><\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\"> <iframe loading=\"lazy\" title=\"DANCER STRENGTH DEFINED. Episode 3\" width=\"1000\" height=\"563\" src=\"https:\/\/www.youtube.com\/embed\/qUriEFxoKts?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> <\/div>\n<\/figure>\n<p><strong>PT training plan example with 4Q:<\/strong><\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\"> <iframe loading=\"lazy\" title=\"Function Friday- PT plan: 3D load and skip\" width=\"1000\" height=\"563\" src=\"https:\/\/www.youtube.com\/embed\/ABCQqDcUipg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> <\/div>\n<\/figure>\n<p><strong>Resistance band PT session:<\/strong><\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\"> <iframe loading=\"lazy\" title=\"Function Friday - PT plan, training in the park\" width=\"1000\" height=\"563\" src=\"https:\/\/www.youtube.com\/embed\/USMNo4di2Cc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> <\/div>\n<\/figure>\n<p>By Sally Harrison, BSc (Hons) Physiotherapy, Corrective Exercise Coach, Personal Trainer, Pilates Educator, of&nbsp;<a href=\"https:\/\/band-itsfitness.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Band-ITS<\/strong><\/a>&nbsp;&amp;&nbsp;<a href=\"https:\/\/band-itsfitness.com\/strength-4-dance\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Strength4Dance.<\/strong><\/a>&nbsp;<\/p>\n<p>The post <a href=\"https:\/\/www.danceinforma.com\/2025\/11\/30\/strength-training-for-dancers-establishing-a-strong-foundation\/\">Strength training for dancers: Establishing a strong foundation<\/a> appeared first on <a href=\"https:\/\/www.danceinforma.com\">Dance Informa Magazine<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the world of dance, our bodies are our instruments. They must be resilient, responsive and ready to serve artistry, athleticism and longevity. The International Association for Dance Medicine &#38;<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-585","post","type-post","status-publish","format-standard","hentry","category-dance-health"],"_links":{"self":[{"href":"http:\/\/www.yazoopsc.org\/index.php\/wp-json\/wp\/v2\/posts\/585","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.yazoopsc.org\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.yazoopsc.org\/index.php\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"http:\/\/www.yazoopsc.org\/index.php\/wp-json\/wp\/v2\/comments?post=585"}],"version-history":[{"count":0,"href":"http:\/\/www.yazoopsc.org\/index.php\/wp-json\/wp\/v2\/posts\/585\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.yazoopsc.org\/index.php\/wp-json\/wp\/v2\/media?parent=585"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yazoopsc.org\/index.php\/wp-json\/wp\/v2\/categories?post=585"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yazoopsc.org\/index.php\/wp-json\/wp\/v2\/tags?post=585"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}