Dance Conditioning and Fitness for Dancers: Strength, Flexibility, and Endurance

𝐁𝐮𝐢𝐥𝐝 𝐲𝐨𝐮𝐫 𝐝𝐚𝐧𝐜𝐞 𝐩𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐥: 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧, 𝐬𝐭𝐫𝐞𝐭𝐜𝐡, 𝐚𝐧𝐝 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐭𝐨 𝐩𝐞𝐫𝐟𝐨𝐫𝐦 𝐚𝐭 𝐲𝐨𝐮𝐫 𝐛𝐞𝐬𝐭.

Dancers need 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐣𝐮𝐬𝐭 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞—they need 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡, 𝐟𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲, and 𝐬𝐭𝐚𝐦𝐢𝐧𝐚. This class is designed to build a solid foundation in all these areas, focusing on targeted exercises and training each week to improve 𝐜𝐨𝐫𝐞 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡, 𝐟𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲, and 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞. By working on specific fitness techniques, dancers will develop a strong, balanced body that supports their technique and helps prevent injury."

Each lesson targets a different aspect of fitness, from 𝐩𝐨𝐬𝐭𝐮𝐫𝐞 and 𝐭𝐮𝐫𝐧𝐨𝐮𝐭 to 𝐛𝐫𝐞𝐚𝐭𝐡 𝐜𝐨𝐧𝐭𝐫𝐨𝐥 and 𝐛𝐚𝐥𝐚𝐧𝐜𝐞. Whether it’s improving flexibility for splits or enhancing coordination for precise movements, learners will gain the tools to perform at their best. Dancers are encouraged to track their progress, allowing them to recognize their growth and identify areas for continued improvement.
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WEEKLY BREAKDOWN

Week of January 6: 
Introduction – Explore current fitness levels, flexibility, and endurance.

Week of January 13: 
Core Strength & Stability – Building a strong foundation for balance and control.

Week of January 20: 
Lower Body Strength – Targeting legs, glutes, and ankles for jumps and turns.

Week of January 27: Flexibility & Mobility – Stretching techniques for greater range of motion.

Week of February 3: 
Cardiovascular Endurance – Improving stamina for long performances.

Week of February 10: 
Arm Strength & Fluidity – Enhancing port de bras and arm movements.

Week of February 17: 
Balance & Coordination – Developing precision in movements and transitions.

Week of February 24: 
Foot & Ankle Conditioning – Strengthening for pointe work and stability.

Week of March 3: 
Posture & Alignment – Mastering form to prevent injury and improve aesthetics.

Week of March 10: 
Plyometric Training – Increasing explosive power for jumps and leaps.

Week of March 17: OFF (Rest Week)

Week of March 24: 
Turnout Strength & Flexibility – Safely enhancing turnout for better technique.

Week of April 7: 
Breath Control & Relaxation – Managing energy through breathing techniques.

Week of April 14: 
Cross-Training for Dancers – Incorporating other fitness methods like Pilates or yoga.

Week of April 21: 
Dynamic Stretching for Warm-Ups – Preparing muscles for movement effectively.

Week of April 28: 
Injury Prevention Techniques – Recognizing and addressing common dance injuries.

Week of May 5: 
Endurance & Speed Training – Focusing on maintaining energy and quick footwork.

Week of May 12: 
Improving Pirouettes and Turns – Jazz turns, coupe turns, attitude turns.

Week of May 19: 
Strength Training with Resistance Bands – Adding resistance for controlled strength.

Week of May 26: 
Balance Challenges & Proprioception – Fine-tuning balance in dynamic movement.

Week of June 2: 
Choreography Endurance Practice – Simulating performance-level stamina.


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Our classrooms are guided by a Socratic teaching approach, fostering critical thinking and encouraging open dialogue among learners. By facilitating engaging discussions and posing thought-provoking questions, students are able to explore topics more deeply and gain a comprehensive understanding of the material. 

Our class size does not exceed 4 learners. This allows for more personalized attention from the educator, ensuring that each learner's individual needs and learning styles are met. With a smaller group size, there is also more opportunity for discussion and collaboration among classmates, creating a supportive and engaging learning environment. Additionally, students may feel more comfortable and confident participating in discussions and activities in a smaller group setting.

We incorporate a mix of traditional methods such as videos and limited PowerPoint presentations to accommodate various learning styles as well. 

In addition, we gamify our lessons, as much as possible, to make learning fun and interactive for students. By adding elements of games and competition, we are able to keep learners engaged and motivated to participate in their education.

We also incorporate hands-on projects, wherever possible, to provide students with real-world application of their learning. Through these projects, students are able to apply their knowledge in practical ways and further enhance their understanding of the subject matter.
By designing this type of diverse classroom environment, utilizing multiple teaching methods, we effectively address the diverse learning styles of our learners.
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Please note we value mental health and want to prevent teacher burnout. With that said, we do take company wide breaks where there will not be any classes taught nor will we be answering emails. 

Please expect a delay in responses the following dates: 

2024:
August 19-August 25 (Summer Break)
November 27-29 (Thanksgiving Break)
December 23 - December 31 (Winter Break)

2025
January 1 - Jan 5 (Winter Break)
March 17 - March 23 (Spring Break)
April 19 - April 20 (Easter Break)
August 25-31st (Summer Break)

If you are enrolled, you will not be charged!

We will be returning all emails the day or two after we return. 
In addition, teachers may need time off outside of these breaks as emergencies do happen. We always try our best to give ample notice when we can. You will never be charged for a day that we cancel classes.
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Refund Policy:
We strictly adhere to Outschool's refund/reschedule policy for all of our classes. This means that once a class has been paid for, there will be no deviation from Outschool's guidelines. We do not offer refunds or rescheduling outside of what Outschool allows. 

Camera Policy:
All students are required to keep their camera turned on during the entire class. The only exception is those that have been verified by Outschool and have the verification badge.  

Contact info:
In compliance with Outschool's policies, we do not accept friend or contact requests from current or former families on any social networking site (Facebook, LinkedIn, etc.). We also do not provide or ask for any personal information such as email address or phone numbers.