Cross-Training Workout Videos for Dancers

On Cross Training and Workload Management:

When implemented properly, cross training complements dance-specific training. However, it is important to perform cross training in a way that does not overload a dancer’s schedule. Just as rehearsal and performance demands change throughout the season, the timing, length, and duration of cross-training should be modified to avoid overtraining and fatigue.

Ideally, avoid adding cross training sessions on longer days with multiple classes and/or rehearsals. Try to avoid adding sessions outside of the regular company schedule during a dancer’s free time. Instead, consider replacing 30 minutes of technique class with 30 minutes of cross training, twice a week, and in the mornings if possible. The intensity of these cross training programs will not fatigue dancers before class, and will serve as an effective warm-up for the day. Sessions are best performed on nonconsecutive days, and it’s recommended to taper off cross training before periods of heavier workloads, such as performances. For example, sessions can be shortened, or decreased in intensity or frequency, in order to accommodate weeks with higher performance demands.