4 Amazing Cardio Tips for Ballet Dancers
Ballet dancers’ jumps, spins, and lifts appear to defy physics. They must cross-train for strength and endurance to jump higher and turn quicker. Due to the COVID-19 epidemic, dancers from all over the world have experienced new obstacles when training at home. It is now more vital than ever for dancers to pursue physical fitness outside of typical dance classes to ultimately improve their technical talents for when they take the stage in the future.
1. Dancers Should Not Avoid Aerobic and Anaerobic Fitness
Although choreography and styles change regularly within a dance company, ballet dancers must have physical strength (muscle power and endurance) as well as cardiorespiratory fitness (aerobic and anaerobic capabilities).
Not to mention that low levels of physical fitness have been linked to a high rate of injury. Extra strength and aerobic exercise may postpone the onset of tiredness and hence reduce the rate of damage associated with weariness. We can save dancers’ bodies and companies’ money by lowering the need for medical intervention if we can avoid injury via the greater physical condition.
2. Strength is Crucial
Dancers must continuously increase their strength for a variety of reasons. One reason is that inventive choreography is pushing the limits of partner lifts, leg extension height, and prop utilization. Another important factor is that increased strength helps to prevent injuries. According to studies on ballet dancers, the lower the dancers’ thigh strength levels, the greater the degree of damage. Strength also helps bone health in dancers.
3. Adopt a Cross-Training Routine at Home
While there is no such thing as a perfect fitness plan, research and expert knowledge can be combined regarding exercise physiology to create some solid guidelines.
In the end, any fitness program for a beginner joining ballet classes should be designed with the individual’s initial level of exercise and long-term objectives in mind.
Physical therapists may assist dancers in reaching their goals by first examining their strength and endurance levels, as well as addressing any acute or chronic injuries. Specialized physical therapists are adept at devising a strength and conditioning program to help dancers reach their peak performance potential. After all, a capable and functional body promotes more freedom for artistic expression.
4. Focus on Your Core
Strong core muscles are essential for executing intricate ballet movements without injuring your back – they are the foundation of your balance. Perform ‘The Plank,’ which involves holding a push-up posture for up to 90 seconds keeping your back straight and your abs engaged. This maneuver relieves strain on your neck and back while also allowing your abs to assist your lower back muscles. Another alternative is “The Bridge,” a yoga-style workout that targets your inner thighs, legs, core, and buttocks. Lie on your back, legs bent and feet flat.
