Dance, like any other sport, is physically demanding.
“Muscular strength is important in dance given that most dance styles comprise
a combination of static positions and dynamic movements at varying
intensities.”1 Muscular strength is one of the most important
physical aspects of a dancer, however many shy away from strength training. The
myth that the dancer may “bulk up” keeps many female dancers away from weight
training. The myth is false, and there are benefits for a dancer to engage in
weight training.
The two main reasons a dancer should weight train:
•Injury Prevention- The most prevalent injuries for female
intercollegiate athletes is a lower leg injury, mainly in the knees. 2
Making one slight movement when preparing for a turn or a leap can cause a knee
to give – most commonly when trying to rotate on a locked knee.
•Maximize Genetic Potential - This will increase strength
and power output aiding in higher leaps/jumps, tighter stunts, and more control
due to increased core strength (important for tight, strong turns). By weight
training, the benefits will coincide with the dancer’s genetic ability
producing stronger technical dancers.
According to the NSCA, “There is not a sensible reason why
resistance training programs for women need to be any different than those for
men.”2 The goal of the program should be to improve the muscular
performance in order for successful sport performance. In this case, the sport is dance. By
improving the muscle’s performance, the programs can produce healthier dancers
with less injuries (injury prevention) and more dynamic movements (maximizing
genetic potential); including higher leaps, tighter turns, and sharper motions.
Because dance is just as physically demanding as most
sports, weight training programs need to be implemented and required for
dancers, much like many other women’s sports.
1Walker,
I. J., Nordin-Bates, S. M., & Redding, E. (2011). Characteristics of
talented dancers and age group differences: findings from the UK Centres for
Advanced Training. High Ability Studies, 22(1), 43-60.
doi:10.1080/13598139.2011.597587
2Baechle,
T., & Earle, R. (2008). Essentials of strength training and
conditioning/national strength and conditioning association. (3rd ed.).
Champaign, IL : Human Kinetics.
This comment has been removed by the author.
ReplyDeleteI'm glad to see you are bringing awareness to this issue. I am not familiar with dancers, but many females still have the misconception that they don't need to lift weights. Weights are great for injury prevention for athletes as well as the general population. I like the concept that lifting can "maximize genetic potential". Resistance training is important for weight loss, building muscle, and improving athletic performance!
ReplyDeleteI totally agree that Dancers should strengthen train. Building their strength towards the activities that they will have to perform is a good way to improve ability, stabilize motions and prevent injuries as Jenna stated above. Dance is a very physical activity and strength training can help to decrease the amount of strain on the body ad help improve balance and coordination. Great blog. I believe this blog will help someone in dance looking to improve themselves in a way.
ReplyDeleteI have many close friends who are dancers and I can definitely conclude that dancers who do not weight train do not reach their full potential. All athletes in all sports get better with weight training. It is what makes an athlete faster, quicker, and stronger. Dancers are not any different. A dancer can improve their power, finesse, and muscle control all through weight training. Injury prevention is also a great benefit that you mentioned. The body stabilizes itself with stronger muscles. Stronger muscles are a direct result of weight training. Therefore, weight training should be implemented by everyone including dancers.
ReplyDeleteI agree. training and working out is big in preventing injuries. A well-designed training plan followed consistently will maximize results. A well-designed plan has the proper mix of stress and recovery and ensures the right type of training occurs at the right time. Well-balanced athletes have their priorities in line, which ultimately helps their success. It's important to design a training program that fits your lifestyle and can be followed consistently without upsetting other areas of your life.
ReplyDeleteThis makes me so happy to read! I feel that my sport Track & Field, along with dancing are a few sports that people think do not lift weights. Lifting weights is an excellent way to help your performances both in practices and in competitions. Weight training will also help to extend your career as a well planned out weight training program can help to reduce to injuries and extend ones career if properly executed.
ReplyDelete