By: Pam Pedlow, MHK, MES

A dancer is a finely tuned athlete. Why is it then that we tend to shy away from training them as such? Is it because the aesthetics associated with dance do not jive with the physicality and “bulk” associated with strength training? To answer these questions, let’s get to the root of core training.

Core training is arguably the most important form of strength training as it focuses on strengthening the body’s support network. Humour me for a second and consider this analogy; you have two identical buildings, one with a framework of steel girders and the other with a framework of marshmallows. It doesn’t take a rocket scientist to figure out which one will be better able to support itself. The dancer’s body is the same. The one with a strong core will be able to withstand the stresses of daily training better than with one without. Just why is this? Well, pull up a chair and let me explain…

The core is the connection between the upper and lower body and can be divided into two segments, an inner unit and an outer unit. The inner unit is the group of muscles, which are closest to the internal organs (for clarity it helps to visualize a box or girdle of muscles which surround the spine). You can’t see or feel these muscles from the outside yet they are more often than not, overlooked in most conditioning programs, as the emphasis is typically put on strengthening the outer unit (“six pack”). Well, as you can see from the building analogy, no matter how strong the outer unit, if the inner unit is not strengthened, the body’s framework will eventually give in.

Once a base in core and inner unit is established the dancer will move on to integrating the outer unit then progress on to more complex, full-body movements. When this has been successfully achieved on stable ground “toys” like stability balls, balance boards and BOSU trainers are utilized. Why? Simply put, if the dancer is able to activate their core and balance in an unstable environment then their ability to do so on stable ground is ameliorated. Now let’s throw in reactibility. This is just a big word for the dancer’s ability to react to an unexpected change in their environment, such as a floor that is slipperier than usual (a common occurrence in competition), or perhaps they bump into a classmate while rushing to position during a performance. Better still, think of pirouettes during ballet exams, out of the corner of the eye, the dancer sees her/his partner fall out of a turn; chances are pretty likely that they will also loose some form of balance, resulting in a less than perfect move. So as you can see core training is more than doing sit-ups and back extensions.

Any form of core training for dance (or any activity for that matter) should include all of the above in a progressive, timely manner. Being more aware of the core and learning how to activate it will not only improve posture, it will enhance dance technique, making turns easier (spin a cylinder full of jelly and one full of a solid matter and compare results) and jumps and leaps more effortless and less stressful on the limbs when landing. If that is not enough to convince you ...core conditioning will also reduce the incidence of dance-related injury. To sum up in one sentence… a strong core will provide a dancer with more effortless control and stronger guidance for the body as a whole. Convinced now?

Core Conditioning for Dance is offered at the Vanleena Dance Academy on Mondays. Please inquire at the office (604) 98-DANCE.

Pam Pedlow, is an ultra trail runner, multisport athlete, and published author. She works as an educator, and personal trainer, specializing in training programs for function and performance. Pam also teaches adult group strength, core and athletic training classes and is the developer of the “Core Conditioning for Dance” program. She can be reached at ppedlow@ffpc.ca