Blog 2: Everything Dance 🩰
Part 2: Building An Unstoppable Body - Training for Performance & Injury Prevention
Now that we have learned abut the common injuries seen in dancers in Blog 1, it is time to learn how to build your body in a strong and resilient one!
Most dance injuries come from bodies unprepared for what dance demands. Young dancers need off-dance conditioning to build strength, control hypermobility, and develop safe movement patterns.
Important: These are general guidelines. Schedule an assessment with Dr. Keirstyn for a personalized plan tailored to your dancer's age, training intensity, and specific needs.
Age-Appropriate Strength Training:
Ages 4-8: Bodyweight movement, balance, play-based activities
No formal training needed
Ages 9-12: Bodyweight strength, movement quality focus
Squats, lunges, planks, single-leg balance
2x per week, 15-20 minutes
Ages 13-16: Progressive strength training, power development
Weighted squats, deadlifts, plyometrics, core work
2-3x per week, 30-40 minutes
Ages 17-20: Comprehensive strength and power program
Full gym programming with dance-specific emphasis
3-4x per week, 45-60 minutes
Hip Strength: Foundation of Safe Dance
Essential Exercises (Ages 9+):
For Turnout Control:
- Fire hydrants: 2 sets x 15 reps each side
- Side-lying hip rotations: 2 sets x 10 reps
- Banded monster walks: 2 sets x 10 steps each direction
For Landing/Jump Safety:
- Single-leg glute bridges: 2 sets x 12 reps each leg
- Single-leg deadlifts: 2 sets x 8 reps each leg
- Lateral band walks: 2 sets x 15 steps each direction
The Test: 30-second single-leg arabesque without hip hiking or wobbling? If not, hip strength needs work.
Core Stability: Controlling Hypermobility
Many dancers are hypermobile (extra flexible), increasing injury risk. Core stability teaches control through range.
Essential Core Work (Ages 9+):
Anti-Extension (prevents back arching):
- Dead bugs: 2 sets x 10 reps each side
- Planks: 2 sets x 30-60 seconds
- Modified Crunch: 2 sets x 10-15 reps per side
Anti-Rotation (stabilizes during turns):
- Pallof press: 2 sets x 10 reps each side
- Side planks: 2 sets x 30 seconds each side
- Bird dogs: 2 sets x 10 reps each side
Ankle Strength: Preventing Sprains
Daily (5 minutes):
- Alphabet with toes
- Single-leg balance: 30 seconds each leg, eyes closed
- Calf raises: 2 sets x 15 reps
Weekly (2-3x):
- Single-leg calf raises: 3 sets x 10 reps (slow descent)
- Resistance band ankle work (all directions): 2 sets x 15 reps
- Single-leg balance on unstable surface: 3 sets x 30 seconds
Flexibility vs. Mobility: What Dancers Need
The Mistake: Over-stretching, under-strengthening
What You Need:
Mobility: Movement through range with control
Stability: Strength at end ranges
Flexibility: Passive range (what stretching gives)
Daily Mobility (10-15 minutes):
- Hip CARs: 5 each direction, each leg
- Ankle circles: 10 each direction
- Thoracic rotations: 10 each side
- Shoulder circles: 10 each direction
Post-Class Stretching (10 minutes):
- Hip flexors, hamstrings, calves: 30 seconds each
- Hip internal rotation (90/90): 30 seconds each side
Avoid: Excessive passive stretching before class (reduces muscle activation, increases injury risk)
Recovery by Training Volume
Recreational (1-3 classes/week):
Daily: Light stretching, foam rolling if sore
Weekly: One full rest day
Monthly: Check-in with Dr. Keirstyn if persistent soreness
Competitive (10-15 hours/week):
Daily: Mobility work, foam rolling, 8-9 hours sleep
Weekly: One active recovery + one complete rest day
Monthly: Maintenance with Dr. Keirstyn
Pre-Professional (20+ hours/week):
Daily: Structured mobility, soft tissue work, 9+ hours sleep, nutrition focus
Weekly: Active recovery + complete rest day
Bi-weekly: Chiropractic maintenance
During Growth Spurts: Reduce volume 20-30%, increase sleep, focus on technique over intensity.
Nutrition Basics for Young Dancers
The Problem: Many dancers under-eat, leading to stress fractures, delayed healing, fatigue, hormonal issues.
Daily Needs:
Protein: 0.6-0.8g per lb body weight
Carbs: 2-3g per lb (fuels classes/rehearsals)
Fats: 0.3-0.4g per lb
Calcium & Vitamin D: Critical for bone health
Pre-Class (1-2 hours before): Carb-focused snack (banana with peanut butter, toast with honey)
Post-Class (within 30 min): Carbs + protein (chocolate milk, Greek yogurt with fruit)
Red Flags: Food restriction, skipping meals, irregular/absent periods, frequent injuries
Mental Game: Managing Pressure. Dance culture emphasizes perfection, creating fear of failure, burnout, and body image concerns. This can also spill over into daily life outside of dance.
Healthy Strategies:
- Focus on effort and improvement, not perfection
- Celebrate small wins
- Enjoy the process - not just focused on winning competitions
- Normalize rest as part of training
- Talk openly about pain (not weakness)
For Parents: Watch for burnout signs (decreased enthusiasm, irritability, sleep issues), prioritize long-term health over short-term performance.
When to See Dr. Keirstyn:
Proactive: Pre-season assessment, during growth spurts, monthly maintenance during competitive season, performance optimization
Reactive: Pain lasting 3-5+ days, recurrent injuries, movement limitations, post-injury rehab
Start learning how to be proactive and Book an assessment with Dr. Keirstyn to create a personalized strength, mobility, and injury prevention plan for your dancer's unique needs.
Next Up: Blog 3: Everything Dance: Dancing for Life - Long-term Health & Performance!