Building Stronger, Safer Dancers This Summer
Ballet and dance are incredibly athletic skills. Dancers require huge amounts of strength, flexibility, balance, coordination and endurance. All this then needs to be combined to make it look precise and effortless on stage. Every jump and turn places high demands on the bodies musculoskeletal system and without the right about of training and recovery, this can lead to fatigue and increased risk of injury.
Strength training helps build the foundation needed for power, control and movement quality, allowing dancers to not only perform at their best all year round, but to also enjoy and longer and healthier dance career. It also reduces the risk of common dance injuries such as ankle sprains, hip pain, knee overload, and lower-back issues. Consistent strength work is especially crucial for dancers preparing to go en pointe, as it builds the foot, ankle, calf, hip, and core strength that pointe requires.
Why Strength and Conditioning Matters for Dancers
✅ Reduces injury risk – by building strength around the hips, knees and ankles to support growing joints and reduces risk of overuse injuries.
✅ Improve jump height and landing control – strong legs and core muscles help with powerful take-offs and safe, controlled landings.
✅ Enhance posture and turnout – strengthening the trunk and hips improves alignment and body awareness in class.
✅ Build endurance and confidence – a stronger body allows dancers to perform with better control and consistency, making the dance look easier and stronger.
✅ Prepares you for pointe – having a stable foundation and strength through the feet, ankles and calves helps dancers meet the physical demands required to begin pointe training with confidence and reduced injury risk.
Effective Strength Exercises for Dancers
These exercises form the foundation of many of our dance-specific programs:
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- Calf raises: Strengthen the ankles and feet for improved relevés, jumps, and landings.
- Squats: Develop lower limb endurance for plies and jumps.
- Push ups: helps with shoulder positioning endurance and handstand work.
- Side planks: strengthens core and supporting leg.
- Jumping drills: Builds power and endurance for jumps and leaps.
Why Our Clinic Is Perfect for Young Dancers
🩰 Dance-specific expertise: We understand the physical demands of ballet and other dance styles.
💪 Individualised programs: Every dancer receives a program suited to their age, ability, and goals.
👯 Flexible session options: 1:1, 2:1, or small group sessions available through the summer.
🧠 Focus on education: We teach dancers to understand their bodies and move with confidence.
🌟 Safe, supportive environment: Perfect for building strength, stability, and self-belief.
Meet the Team Behind Our Dance Programs
🩰 Jayde – Dance Physiotherapist
With a long background in ballet, Jayde understands exactly how a dancer’s body moves and what it needs to stay injury-free. She specialises in managing dance-specific injuries, guiding safe technique, and completing thorough pre-pointe assessments for young dancers preparing to progress.
💪 Kirsty – Exercise Physiologist (Strength & Conditioning)
Kirsty has extensive experience strengthening hypermobile bodies and helping dancers build stability, control, and power. She designs targeted programs that support safer jumps, stronger turns, better balance, and long-term resilience — especially for flexible or injury-prone dancers.
Start your dance strengthening journey…
With the dance year finishing up, now is the perfect time to start thinking about those summer training plans. A well-structured strength and conditioning program will help you return in the new year feeling strong, stable, and ready for the demands of the season ahead. To book 1:1, 2:1, or small-group dance conditioning sessions with Jayde or Kirsty, book online or contact our clinic today!