Cross-Training vs. Strength & Conditioning for Dancers - What's the Difference?

In recent years there's been a lot of talk about the importance of cross-training for dancers. Simply put, cross-training is workouts you do outside of your dance classes, using movement patterns and exercises that look nothing like what you do in dance.

The idea is that this type of training will help train muscles and physical qualities that might otherwise be overlooked, preventing muscle imbalances and subsequent injuries.

The Problem with Cross-Training

I'm all for dancers experimenting with different types of movement styles (especially younger dancers, where early specialization can carry its own risks). However, I think it's time we re-examine the term "cross-training" and some of its limitations.

1. Cross-training is a broad term

Under the umbrella of cross-training, you could do anything from boxing to swimming to Crossfit to yoga. These may provide some benefits, but can often be too general to meet the key areas that dancers need.

If you're just looking for something fun to do outside of dance, this is not a problem. However, if your main goals are to (1) improve dance performance and (2) reduce injury risk, a more specific and individualized approach is needed.

2. Most athletes don't use cross-training

"Cross-training" is most often used in reference to endurance sports. For the rest of the sport world, the term you'll find is strength and conditioning. This is another example of how the dance world is not up-to-date with best practice from the wider sport & exercise science fields.

Dancers are artistic athletes (or athletic artists, if you prefer) and this requires a training approach that helps them to be more athletic.

The strength & conditioning framework provides more structure to the training program. It allows us to identify KPIs (key performance indicators) like strength, speed, and range of motion. We can then assess dancers against these qualities, develop a plan to address deficits, and monitor progress throughout the training program.

3. Cross-training may not consider the bigger picture

If cross-training is any type of exercise you do outside of dance, how does that fit into the larger dance calendar? Does it take into account important performance dates, busy rehearsal periods, or a strategic off-season?

Another cornerstone of strength & conditioning is periodization. It deserves its own post, but essentially, it involves the structuring of a training programs into different phases. Each phase has its own timeframe, intensity level, and objectives. This method helps athletes prevent burnout and reach their peak condition during the most important performance periods.

This is also critical from an injury prevention perspective. Overuse injuries - the most common type of injuries among dancers - happen when we do too much, too soon. Periodization helps us manage our training load and reduce the risk of this type of injury occurring.

Strength & Conditioning for Dancers

I'll continue using the term 'cross-training' as I know it's the entry point for many dancers. But my hope is that strength & conditioning will become the standard of training for dancers across all ages and skillsets. This will require more strength & conditioning coaches working with dancers in studios, pre-professional programs, and companies.

For the adult ballet student who is serious about their development, a well-designed strength training program can make all the difference. If you want to get started, check out Foundational Strength for Dancers - a fully online, on-demand strength program designed just for you.