What is Cross-Training and Why is it Valuable to Dancers and Athletes?
- Cristina Jesurun
- Jun 22
- 2 min read
Updated: Jul 3
When you hear the term "cross-training," you might think of mixing different types of workouts or sports. While that’s true, cross-training is much more than just variety for variety's sake. It’s a strategic way to complement your primary activity by engaging in exercises that improve strength, mobility, endurance, and overall performance.
For dancers and athletes, cross-training isn’t optional—it’s essential. At Dancer's Choice Physical Therapy, we specialize in helping dancers incorporate cross-training into their routine to stay strong, resilient, and ready to perform.
The Benefits of Cross-Training
Cross-training offers numerous advantages, including:
Injury Prevention: By working different muscle groups you can decrease repetitive strain and reduce the risk of overuse injuries.
Improved Strength and Stability: Activities like Pilates or strength training can target core stability and specific muscle groups that support and balance out your primary movements.
Enhanced Mobility: Yoga and dynamic stretching can improve your range of motion, which is crucial for dancers.
Boosted Cardiovascular Endurance: Adding cardio workouts like swimming or cycling can help improve stamina for long rehearsals, performances, or competitions.
Mental Refreshment: Switching up your routine can keep training exciting and prevent burnout.
Cross-Training Recommendations for Dancers
To maximize the benefits, cross-training should align with your specific goals and challenges as a dancer. Here are some activities we recommend:
Pilates or Yoga: Perfect for building core strength, enhancing mobility, and improving body awareness.
Strength Training: Focus on not just lower body but also core and upper body to support jumps, turns, balance, floor work and partner work!
Swimming or Cycling: Low-impact cardio that improves endurance without stressing joints.
Walking, hiking or running: A great way to get outside for some Vitamin D and work on building aerobic capacity. Don't forget the sunscreen :)
How to Incorporate Cross-Training into Your Routine
The key to successful cross-training is balance. Here are some tips:
Plan Around Your Dance Schedule: On lighter dance days, focus on strength or cardio. Reserve rest days for recovery. And capitalize on your extra time in off season.
Address Weaknesses: Work with a physical therapist to identify areas that need strengthening or mobility improvement.
Stay Consistent: Cross-training isn’t a one-time fix; it’s a regular part of maintaining and enhancing your performance.
Listen to Your Body: Avoid overtraining and give your body time to recover between sessions.
Be flexible: Sometimes we may do a little less cross training when we are at maximal rehearsal schedule-that’s okay! We need to conserve energy leading up to performance week! Avoid changes or increases in cross training during those times!
At Dancer's Choice Physical Therapy and Performance, we help dancers create personalized cross-training plans that complement their training schedules and artistic goals.
If you’re looking to build strength, prevent injuries, and achieve your full potential, cross-training is the answer. Book a consultation with us today to create a customized plan tailored to your needs.
