Dance as Cross-Training

Several articles, and studies, throughout the years have explained how athletes can benefit from taking ballet lessons. Many professional athletes have said that ballet gave them greater flexibility, balance, and muscle control. One of these athletes is former Pittsburgh Steelers wide receiver Lynn Swann, who was open about his background in ballet.

The 1984 Cleveland Browns football team also saw benefits from taking ballet. After Roni Mahler taught ballet to the team team for twelve weeks, the Browns' medical adviser noticed several improvements. For example, after taking ballet, the football players experienced fewer groin injuries. This, ballet instructors know, is because turnout strengthens small muscles in the hips and pelvic area, and it increases the range of motion in a dancer's hips. And, because dance training makes football players more aware of their pelvic positioning while crouching, they become less likely to experience injury. (Howard)

Beyond Football

People love to hear about football players à la barre. But, ballet also works for other athletes.

Speed and Flexibility

One Swedish study looked at the effects of dance on professional cross-country skiers (from age 12 to 15) over a three-month period and an eight-month period (Peak Performance).

This study also showed that skiers had better flexibility after taking ballet. After eight months of dancing, the skiers increased their flexion-extension of the upper spine by 9 degrees. And because ballet improved back flexibility, researchers also found that it reduced back pain in several older skiers (Peak Performance).

Better Balance after Dance

Scientists have also seen that ballet improves balance. In one test, ballet dancers and field athletes were asked to balance on a foam surface with their eyes closed. Not only were the dancers more stable overall, but when they did move, they regained balance with fewer movements (Peak Performance).

The Demands of Ballet

Ballet is a great way for athletes to cross train. But, it's tough! Several studies show that serious ballet dancers take quite a beating during their careers.

Stress on Dancers

First, the mental stress on dancers rivals the mental stress that professional football players experience. Both dancers and football players feel like they're accountable to themselves, their coaches, audiences, fans, and critics. And, both activities are full of competition, which is very stressful (Peak Performance).

Injuries in Ballet

Secondly, dancers report a large number of injuries. One study surveyed 46 professional dancers and found an injury rate of 61-percent over an eight-month performance period. This injury rate is similar to the injury rate for athletes in hard contact sports like football and wrestling. By some estimates, ankle, knee, back, and shoulder injuries force 64-percent to 80-percent of all professional dancers to stop performing for extended periods of time (Peak Performance).

Cross-Training for Dancers

So, how can ballet dancers use cross training to relieve stress and prevent injuries?

Take Several Types of Dance

One of the first suggestions for ballet dancers is to cross train by taking dance classes outside of ballet.

Different dance styles train different muscles. As a ballet dancer, you can cross train by adding modern, jazz, hip-hop or ballroom dance classes to your regular schedule. Practicing the different movements of each style will help you strengthen an entire new set of muscles (Bennet, Dancing Smart).

Work on Your Balance

A second way for ballet dancers to cross train is to perform exercises that improve balance and stability. Using an exercise ball for workouts is a good way to improve in these areas. Yoga can also be a good way to improve stability and balance (Dancing Smart).

Some dancers even take martial arts classes like Tai-Chi or Karate, which both require a great deal of strength and stability (Bennet).

If you are thinking about joining a martial arts class, you should know that many ballet dancers and teachers have different opinions about the safety and effectiveness of martial arts for cross training. One of the arguments against against ballet dancers taking martial arts: it is possible to injure yourself in a way that will hurt your ballet career.

Explore Movement

Gyrokinesis, Nia, and Feldenkrais: these are all types of movement exercises that ballet dancers can use for cross training (Dancing Smart).

All three of these methods emphasize the connection between movement, thought, and emotion. Gyrokinesis and Nia take movements from dance and combine them with movements from healing arts (like yoga) and movements from martial arts (like Tai-Chi).

Know Your Body and Your Goals

In order to train, and cross train, dancers (and all athletes) need to know what muscles they use regularly and what ones need work. You'll get this knowledge through experience and by paying attention to your body. And, it helps when you work with professionals who know about the human body and respect your goals as a dancer.

The best activity for a ballet dancer is ballet. But exercises that compliment your dance training can make you a stronger dancer. And, they can relieve stress by getting you into some classes that are just fun!

For more information on cross training, you can check out some of our sources below.

Sources:
• Howard, Rachel. "Without dance, they'd just be...Roni Mahler brings ballet to the sports world". Dance Magazine (January 2004)
• Peak Performance."Can Athletes Dance Their Way to Agility?"
• Dancing Smart Newsletter. "Cross Training." June 4, 2004.
• Bennett, Lauren. "5 Ways to Cross Train to Prevent Ballet Injuries." LiveStrong.

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