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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.
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- 1. Conditioning for Dance During COVID-19: Strength, Power, Endurance, and Speed
- 2. Loss of muscle memory
- 4. Cognitive
- 5. Associativ e
- 6. Autonomou s
- 8. Fitness
- 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
- 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