Cross-Training: Up Your Endurance Without Upping Studio Time

Dancers have, arguably, some of the most challenging physical requirements of any athletic activity. As standards become more stringent, you push harder and farther to make the cut, often at the expense of your own body.

More than half of all dancers will experience an injury at some point during their training. Due to the already high injury rate, many studios warn against, or outright ban, physical activities outside of dance. Dancers are also discouraged from activities that may negatively impact the specialized skills required for dance, or that may create an unwanted aesthetic.

However, with dancers confined strictly to dance classes, injuries become more likely as muscles may develop disproportionately, and aerobic endurance may not be high enough to complete physically demanding movements without fatigue.

Enter cross-training, which is the idea that you can perform other athletic activities outside of your primary training focus and still see results. In fact, your dancing may even benefit.

Cross-training, if done correctly, can combat overtraining injuries, build strength and endurance, and combat mental burnout among dancers. Adding exercise outside of the studio can also help you grow as a dancer by increasing your athletic abilities! The key is to understand what you’re doing, why you’re doing it, and to always, always, always listen to your body.

Types of Cross-Training

Choosing cross-training activities might be the hardest part of starting a new exercise plan, but there a few things to keep in mind.

First, choose an activity that has a low risk of injury. Remember, you’re cross-training to make yourself stronger and less prone to injury. Inadvertently benching yourself is not the goal!

Second, focus on activities that will increase your athleticism. One of the major goals of cross-training is to build skills that will help you dancing. Look for activities that encourage joint strength, aerobic and muscular endurance, core strength, or flexibility.

Finally, while form is always important no matter what exercise you do, pick a cross-training activity with a mild learning curve or relatively intuitive form. Again, the idea is to supplement your dancing, not become a master of a whole new activity.

So what do good cross-training activities look like for dancers? I’ve collected a few of the most popular choices for professionals and amateurs alike:

● Swimming provides low-impact aerobic activity and is great for cardiovascular health. Doing drills with kickboards can focus on specific parts of the leg and core, while complete strokes offer a workout for the shoulders and back as well.

● Water aerobics have similar benefits to swimming, but without having to hold your breath. You’re receiving a muscular endurance workout with low joint impact by performing a series of popular water exercises while partially submerged in a pool.

● Running increases aerobic stamina as well as the endurance of the leg muscles. It’s definitely high impact, but when performed with appropriate technique, the force on the joints is less than landing some dance leaps.

● Yoga focuses on core strength, balance, and flexibility — all pillars for a strong, athletic dancer. There are also mental and emotional benefits associated with yoga, which will help combat burnout in dancers.

● Pilates provides focus on body alignment, core strength, and deliberateness within movements. For those who want to focus on control and flexibility in their movements, Pilates is a natural choice.

● Weight training can be leveraged to increase muscular endurance and promote joint strength. Often, dancers are afraid of creating bulky physiques, but if the right plan is chosen, the deliberate, weight-bearing movements can create stronger joints and muscles.

Cross-Training for Injuries

Having other exercises to fall back on is incredibly beneficial for dancers who are rehabbing an injury and don’t want to fall behind in their training. While stress fractures, strains, and back pain can limit your ability to dance, your coordination and fitness don’t have to suffer.

Aquatic exercises, like those listed above, can help keep cardiovascular fitness up. Stress on injuries is reduced as water activities have little-to-no weight-bearing components. Additionally, performing exercises in warm or hot water can be therapeutic for injuries.

Yoga and Pilates both offer an emphasis on flexibility and core strength, which is a foundation for full-body health. A weak core can lead to a myriad of problems, and if you’re already out with an injury, letting your core lapse can make the road back to class even longer. Both disciplines are also highly modifiable to a student’s needs.

Consider yoga in particular for managing injuries that have seemingly come and gone. The gentle movement can continue to increase flexibility and strength of stabilizing muscles around joints that are still playing catch up. Additionally, yoga has been shown to be effective in managing chronic pain that may result from previous injuries.

Tips for Cross-Training

Work With a Professional

At least at first, it benefits you to have a physical therapist or personal trainer on your side. They can help you come up with a plan that will work best for you and your goals. Asking for guidance is especially important if you’re cross-training to rehab an injury.

Do It Right

Make sure you learn the correct form and use all the necessary equipment. If you’re running, get great shoes. We all know how important a dancer’s feet are! If you’re lifting, use correct weight and learn the appropriate motion. The same goes for Pilates, yoga, or any other new movement. This is where having a professional can really come in handy — they’ll train you how to do it right!

Be Transparent

We’ve already established that many studios frown on activities outside of dance. While it’s slowly becoming more accepted, there’s still a stigma attached. Don’t hide your additional training from your coach. If this is a decision you’ve made for yourself, you probably didn’t make it lightly. Who knows, your coach may even have suggestions for your training!

Listen to Your Body

This is indescribably important. As dancers, we are taught that hard work, perseverance, and pushing through some discomfort are necessary attributes for success. While cross-training will not be easy, you should absolutely listen to what your body needs. New exercises should not lead to pain or injury. If they are, you need to reevaluate your training plan.

By Ally Robinson

Ally is a competitive Ballroom and Latin dancer from the Pacific Northwest. Her late start to dance was aided by a lifetime of athletic pursuits and her studies in kinesiology. One of her passions is making health and fitness accessible to anyone, which is demonstrated in the group classes she teaches and articles she writes.