Strength Training For Injury Prevention

Theatrical dance, including classic ballet and modern dance, and competitive dance are sports that require the development of neuromuscular attributes, including muscular strength, power, neuromuscular coordination, and joint range of motion. Enhancing dance-specific neuromuscular attributes through targeted and structured resistance training should translate to improved dance performance and decreased rate of injury.

Corrective Strength Training

Corrective exercise is a term used to describe the systematic process of identifying a neuromuscular skeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy.

Corrective Flexibility Training

Corrective flexibility focuses on correcting postural and joint dysfunctions, along with correcting muscle imbalances. Corrective flexibility involves using self-myofascial release (also known as foam rolling), static stretching, and neuromuscular stretching techniques.

Correct Stretching Selection For Optimal Performance.

Some research has found that static stretching can have detrimental effects on subsequent performance.

This is not to say that static stretching should be eliminated from an athlete’s program, but it should be sensibly incorporated into the daily training regimen since chronic stretching can enhance the range of motion around a joint and potentially improve strength and power performance.

The following is an exclusive excerpt from the book NSCA’s Guide to Program Design, published by Human Kinetics. All text and images provided by Human Kinetics.

Although static stretching enhances flexibility, which is a well-recognized component of health-related fitness (1), there is little scientific evidence to suggest that pre-event static stretching prevents activity-related injury or enhances athletic performance (32, 47, 50, 53). Even athletes who compete in sports that require high levels of flexibility, such as gymnastics or diving, must consider both the potential benefits and the related concerns when deciding whether or not to include static stretching exercises in the warm-up routine.

A growing body of research evidence indicates that pre-event static stretching of the prime movers may actually have a negative effect on force production, power performance, strength endurance, reaction time, and running speed.

  1. Pistilli, Emidio E.1; Mitchell, Mikaela1; Florence, Lindsey2 Incorporating Unilateral Variations of Weightlifting and Powerlifting Movements Into the Training Program of College-Level Dancers to Improve Stability, Strength and Conditioning Journal: June 2021 – Volume 43 – Issue 3 – p 1-8
    doi: 10.1519/SSC.0000000000000612

2 . Darby LA. Physiology of dance. In: Exercise and Sport Science. WE Garret. Kirkendall DT, ed. Philadelphia, PA: Lippincott Williams and Wilkins, 2000. pp. 771–784.

3.  Williams CC, Gdovin JR, Allen CR, et al. Strength and conditioning considerations for collegiate dance. Strength Conditioning J 38: 88–95, 2016

4. NSCA’s Guide to Program Design

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