Dance Conditioning
We are proud to offer our own body conditioning programme at Joanne Penner Dance Coaching that is designed to increase dancer’s fitness, strength, power, endurance, coordination, and flexibility.
Why do dancers need conditioning?
Joanne Penner (founder) not only has a Masters Degree in Dance Science, but is also currently studying for a PhD in Physiology. This means that our practices are informed by the latest scientific research and carefully consider all the physical demands faced by today’s young dancers.
It is now known that the dance class alone is not sufficient in preparing individuals for the demands of competition and/or performance, and therefore cross-training that targets the main components of fitness is vital in achieving optimum results, and importantly preventing against injury.
You should also know - we NEVER forget to have fun! Our classes educate and engage young dancers, giving them knowledge about their bodies and autonomy over their learning, always.
Want to try it out? We currently teach our programme privately to a number of students and currently have space to take on more dancers, send us an email to organise your first session now!
What we work on...
Components of conditioning for dancers.
Aerobic
A dancer with a greater aerobic capacity can dance for longer at a moderate intensity/heart rate before they become fatigued. More often than not dance technique classes are too intermittent (pauses whilst exercises are learnt, correction are received, or another group is dancing) to improve student’s aerobic capacity. For you aerobic capacity to improve, your body needs to work hard enough to bring about change or adaptation. Raising your heart rate to 70-90% of its maximum stresses the aerobic system, and it is in these percentages that improvements can be made. Ideally this heart rate elevation should be maintained for between 20-40 minutes, three times a week. It is possible to adapt the dance class to elicit greater stress on the aerobic system, but continuous exercise/movements such as skipping, swimming, cycling, and running are good examples of aerobic focused exercise.
Strength & Endurance
Some people still believe that strength training will negatively affect flexibility and cause dancers to ‘bulk up’ - both of these are myths! Research has repeatedly shown that strength training leads to improved dancing and reduces injury risk without interfering with artistic requirements. Strength training can involve heavy weights/resistance with minimal repetitions, or exercises can involve light weights/resistance with many repetitions. The first approach aims to increase muscle strength, whilst the latter targets improving muscular endurance. We tend to focus on improving muscular endurance as these types of exercises can be achieved safely in a dance studio environment with less equipment required, however we try target strength wherever possible too.
Flexibility
Flexibility is an important element of physical fitness. It is crucial in complimenting muscular strength, building efficiency in movement, coordination, and preventing injuries. Holding muscles in a stretched position for a prolonged amount of time causes the muscle fibres to become accustomed to the new length, therefore increasing flexibility. For it to be beneficial, the specific muscle group being stretched needs to be isolated. For example, when stretching the hamstrings, spinal movement should be reduced. Relaxation is also important. It is advised that stretches happen slowly and gently with coordinated inhalation and exhalation at the moment of maximum stretch (i.e., refrain from holding the breath). There are many different types of stretching including static (holding) and dynamic (moving through the stretch). It is important to be aware of the advantages and disadvantages of each. Contrary to the practice of many dancers, static stretching to full range should be carried out when the body is warm, preferably after class.
Anaerobic
Anaerobic training is achieved by activity that is maximal and ‘all-out’, something that can only be sustained for a period of time between 10-50 seconds. The intensity of this training should mean your heart rate is near maximum for the duration of the 10-50 second effort. Rest periods of low intensity activity between efforts are extremely important, as this allows the anaerobic system to recover. Key examples of anaerobic exercises include sprints, jumps (allegro in class counts), and fast skipping.
Power
Jumping is an integral part of most dance performances and involves the use of both muscular strength and elasticity. Studies report that plyometric (jump) training has been shown to have a positive effect in dancers. However, there are warnings that plyometric training must be approached gradually and systematically to avoid injury. A good starting point is to design exercises in which dancers are encouraged to jump in a neutral position without emphasising artistic skill, but instead simply focusing on jumping higher. Once the dancers have gained greater understanding of how to elevate themselves, they can bring correct dance technique back into the movements while trying to maintain as much height as possible.
Co-ordination
Dance conditioning also needs to consider balance, agility, coordination and skill. Out of all the components of fitness these elements are addressed most often in actual dance technique class. They also tend to have a lower impact on the body, so we focus on these elements during periods in the year when student’s dance schedules are extra busy, perhaps with show rehearsals or exam preparation. By improving neuromuscular coordination dancers can become more skilful in recruiting the muscles required to produce a certain movement, therefore minimising energy wastage and preventing the onset of fatigue.