This document discusses conditioning for dance during COVID-19 and focuses on strength, power, endurance, and speed. It notes the importance of these components for dance and provides examples of circuit workouts that can target them through lower and upper body exercises, core work, cardio, and jumps. The workouts are designed to be done in 30 minutes with short rest periods and can include bodyweight exercises, supersets, and circuits moving between different stations. Research is also cited showing benefits of daily 30-minute dance injury prevention programs incorporating neuromuscular training over 7-9 weeks for improving physical performance in adolescent ballet dancers.

1. Conditioning for
Dance During
COVID-19:
Strength, Power,
Endurance, and Speed

2. Loss of muscle memory

3. Skill
acquisition
Stage
s

4. Cognitive

5. Associativ
e

6. Autonomou
s

7. Professiona
l

8. Fitness

9. Skill
Endurance Speed
Strength
Flexibility
Siff (2003)

10. Athleticism

11. Can’t have it
all…
…and it’s ok!

12. Stop worrying
…about what
you can’t do

13. Let’s focus
on what
you can do!

14. Terminology
• Muscular strength is the maximal
amount of force a muscle or group of
muscles can generate
• Muscular power is the product of
strength and speed of the movement
• Muscular endurance is the ability of
a muscle to sustain repeated muscle
actions or a single static action

16. Misconception

17. The discipline drives
the training…
• Volume of training
• Vocational education 19-37 hours per
week
• Professional – full time job
• Supplementary training cannot take a lot
of time
• Nutrition

18. The effect of “11+ Dance” injury prevention
intervention on physical performance
parameters in adolescent ballet dancers: a
randomised controlled trial.
• Both the intervention and the control group improved
• Bodyweight neuromuscular workout
• 7-9 weeks
• Daily 30 minutes workout

19. Dance

20. Examples of
circuit setup

21. ❶
Core
❸
Cardio
❷
Lower
Body
❼
Lower
Body
❻
Core
❺
Cardio
❹
Upper
Body
❾
Upper
Body
❽
Cardio
❿
Cardio
30 sec on
20 sec off
Rest 2-3min 2-3 times

22. ❶
Cardio
❽
Cardio ❷
Cardio
❺
Lower Body
20 sec on
10 sec off
❹
Jumps
❻
Jumps
❸
Upper Body
❼
Cardio
2-3 times
Rest 2-3
minutes

23. Lower
Body
Lower
Body
Lower
Body
Lower
Body
Auxiliary
Upper
Body
Upper
Body
10-15 reps
Auxiliary
Upper
Body
Upper
Body
Upper
Body
Auxiliary
Upper
Body
Upper
Body
Auxiliary
Lower
Body
Auxiliary
Lower
Body
Auxiliary
Lower
Body
Auxiliary
Lower
Body
3-5 sets
Up to 2 min
rest
Auxiliary
Upper
Body
Supersets