Alright, now that you’re excited to add strength training into your classes you may be wondering when you need strength training and where in class it’s supposed to go.
Before stretching?
After you warm up?
The end of class?
There are TWO places I recommend and each has it’s own specific reason.
Option 1 for teams who have goals around improving jump height, overall strength and power. This is how to structure your class:
- Dynamic warm up
- Stretch
- Glute engagement (2 exercises repeat 2 times)
- Core engagement (2 exercises repeat 2 times)
- Circuits (Repeat once)
– 8 – 12 exercises selected based on goals
– Alternate upper, core, lower and endurance - Do each exercise for 40 seconds, rest for 20.
The benefit of training at the beginning of class is it helps your dancers connect their mind to their muscles and their muscles to their movements so they can perform their skills correctly and with power.
Option 2 for teams who have goals around cleaner technique, control and endurance. This is how to structure your class:
- Dynamic warm up
- Stretch
- Do your practice and save time at the end
- Circuits (Repeat once)
– 8 – 12 exercises selected based on goals
– Alternate upper, core, lower and endurance - Do each exercise for 40 seconds, rest for 20.
The benefit of training at the end of practice is challenging your dancers to engage their muscles when they’re already tired which is going to improve their technique. The circuit aspect of it will build endurance.
If you have goals around everything listed above I recommend alternating each week. Keep your training consistent for a week so you can see which makes the most significant change in relation to your goals.
