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Cross Training for Ballet Dancers
Tired of the same old workouts to do on the side when you're not in ballet class? Here are some cross training workouts for ballet and videos of examples of them in action.
Just because you dance, doesn’t mean that needs to be your only form of exercise. In fact, trying different forms of cross-training can actually help you become a better dancer, and improve specific weaknesses.
How do you decide which form of training is best for you and will compliment your regime? Well, that’s up to you.
Here, we’ll break down the various forms of cross-training that you may want to consider, as well as their pro’s and con’s.
Cross Training for Ballet Dancers
Pilates
Without getting into the history of pilates, it has proven highly beneficial for us dancers. The reason why? It focuses on core strength and overall flexibility. 99% of our movements require a strong foundational core, and pilates helps you build those ab and back muscles. This additional strength can help you improve your ability to perform various ballet exercises correctly.
With an emphasis on balance, pilates help you correct muscle imbalances and misalignments. After all, most of us have leg that is longer/stronger than the other, and Pilates ensure we work both sides equally.
Here are some videos of some pilates workouts that are great for cross training for ballet.
https://www.youtube.com/watch?v=VyHjfGmWwpI
https://www.youtube.com/watch?v=bjweelTRNis
https://www.youtube.com/watch?v=E2l5EMfNjQU
Yoga
Most of you probably already know about yoga, but it can also be a great form of cross-training for us. It helps us to development even stronger focus, ease the tension in our muscles, increase our flexibility, and really hone in our breathing technique.
I love the focus on breathing and think it helps us tremendously in ballet. It forces our lungs to expand, helping to increase our endurance and overall body control. The slower pace of yoga will also help you ensure you fine-tune every little detail in your body.
The different asanas will teach different forms of control/awareness and flexibility further strengthening our limbs. And the different movements in yoga will help your body detox and improve blood circulation.
Below are some good videos of yoga workouts that are effective for ballet training.
https://www.youtube.com/watch?v=KRGwvLkJZEI
https://www.youtube.com/watch?v=M3MvA5Ak9Dg
https://www.youtube.com/watch?v=GCSQUcLLSD8
Weight Training
Ah yes, the infamous myth of resistance training is only for bodybuilders. Well, that’s completely false. Weight training and resistance training have many benefits for dancers.
The most obvious is power and stamina. There are several movements that are more explosive and will require us to move quicker, but our normal routines just won’t cut it. I’ve known several dancers who have looked down on weight training because they believed the myths of becoming bulky or stiff.
There is no research or evidence that supports that. In fact, it’s quite the opposite. Weight training for ballet will have incredible benefits, but you must make sure to always use proper technique and build programs based around your needs.
I highly recommend using plyometrics and compound movements to build your ballet strength. Compound movements are those that will force you to activate several large muscle groups. Plyometrics are dynamic movements that activate your entire body. Remember, dancers are athletes, and many of the same exercises that you’ll see professional football players doing will be similar to the ones that will benefit us the most.
You’ll also find that full body workouts like the one below are a great way to cross train for ballet.
https://www.youtube.com/watch?v=Xl6uffQxtqM
Swimming
Endurance is key to dance. Swimming is a slightly different alternative to other forms of cardio exercise, and the minimal impact will save our joints any possible issues that can arise from jogging/running.
Swimming is proven to help build lung capacity faster than other forms of cardio, and even improve our flexibility and lean muscle.
Soul Cycle
I love Soul Cycle. I think of Soul Cycle as more of an existential experience than a workout. But that shouldn’t take away from the fact that spin classes like Soul Cycle are incredible workouts. Soul Cycle classes are full body workouts and a great way to mix things up. And believe it or not, once you’re done you’ll feel empowered.
And just for kicks, here’s a video of a SoulCycle workout.
https://www.youtube.com/watch?v=7IHzEVzArHY
Final thoughts: Cross training for ballet dancers
Looking for ways to get some extra physical activity in that will benefit you in ballet? The above are just a handful of ideas of different cross training workouts you can try. Other from the ones mentioned above, sports such as that which features an arrow quiver may also be incorporated.
If you have other suggestions, then let us know in the comments below!
Good to know
Frequently Asked Questions
Why should ballet dancers cross-train?
Trying different forms of cross-training can help you become a better dancer and improve specific weaknesses. Dance does not have to be your only form of exercise, and complementary training supports strength, flexibility, and endurance.
How does Pilates help ballet dancers?
Pilates focuses on core strength and overall flexibility, and since most ballet movements require a strong foundational core, it builds the ab and back muscles you rely on. Its emphasis on balance also helps correct muscle imbalances and works both sides of the body equally.
Will weight training make ballet dancers bulky?
No, that is a myth with no research to support it. Weight and resistance training build power and stamina, and using plyometrics and compound movements with proper technique can significantly benefit ballet strength.
Is swimming good cross-training for dancers?
Yes. Swimming is a low-impact cardio option that saves your joints from issues that jogging or running can cause, and it is proven to help build lung capacity while improving flexibility and lean muscle.
How does yoga benefit ballet training?
Yoga develops focus, eases muscle tension, increases flexibility, and hones breathing technique, which supports endurance and body control. Its slower pace also helps you fine-tune the small details of your alignment and awareness.
