Cross Training for Ballet Dancers

Although once considered dangerous for a ballet dancer, cross training is steadily gaining acceptance in the dance world. Today, many ballet dancers take part in some kind of physical activity other than class or rehearsal in an attempt to improve in the studio. Once you see the benefits of cross training you'll realize the extra effort is worth it.
Ballet dancers are athletes, and like any other type of athlete are not invincible. The daily stress dancers put on their bodies makes them susceptible to injuries. There are some shocking studies that show ballerinas might be at a greater risk of health problems than football players. What ballet dancers strive for is extremely unnatural and demands a lot out of already vulnerable body parts. Cross training counteracts the strain by making these parts of the body stronger and more injury resistant.
Whether performing a full length classical ballet, or new contemporary work, shows require a lot of stamina. This kind of endurance isn't acquired through taking ballet class day after day. A ballet class consists of learning the combination, carrying out the one to two minute exercise, then stopping to learn the next one. The pauses allow the heart rate to slow down to much to build any cardiovascular strength.  A rehearsal is often run the same way. If something doesn't go right, or the choreographer changes his mind, the music turns off and the dancers stop mid-dance to work it out. A dancer doesn't get many chances to dance nonstop until showtime. This is why cardio training is so important.  It would be a nightmare if you didn't have the energy to complete a show well.

Cardio
A ballet dancer's cardio should never involve anything that's hard on the joints.  Running or jogging belongs in the off limits category.  Instead, try walking, swimming, or a stationary bike. Swimming is a favorite among dancers because it has the added benefit of strengthening muscles as well as building endurance. This strength isn't earned by putting a lot of stress on the body either, giving your muscles the much needed break from the normal grind of class. Another option worth considering is enrolling in a Zumba class. This exercise has taken the world by storm and is becoming quite popular. If your studio offers this fun, work-out dance class, take advantage.
For the best results some form of low-impact aerobic activity should be done for thirty minutes three times a week.

Strength
Many ballet dancers shy at the thought of strength training because they are afraid of bulking up. With the right approach this can be avoided while still gaining strength. Using one's own body weight, or replacing weights with a thera-band, are safe ways to go. Be warned, if you are using weights or equipment never do so without expert advice. Not only could injuries occur but you might fail to recognize what is needed to help you as a ballet dancer and what should be avoided. This is why someone who is an expert and has experience with dancers should assist you.
The upper body is usually neglected by ballet dancers because of the focus on creating strong legs and feet. For this reason it's a good idea to do some arm exercises. Balancing out upper and lower body strength decreases the chances of getting osteoporosis and gives you better all-over body strength.
The core should be engaged at all times when dancing, therfore making the need for stength in this area necessary. When used, it maintains proper alignment while executing difficult steps, provides solid support in balances, and assists in clean pirouettes. If the abs are strong the lower back is spared from doing to much work, which is a common problem for ballet dancers. One of the best ways to achieve a stronger core is through pilates. It's vital to take classes first before trying it at home by yourself. You could easily injure yourself by attempting to follow a video at home without proper guidance. Once you get a feel for it you may move on to the freedom of choosing your own time to practice it in the comforts of your home.
Strength building sessions should be thirty to sixty minutes long, two to four times a week.
Resistance training for the feet is also a good idea. While feet are never forgotten in a ballet class it certainly doesn't hurt to add some thera-band exercises for your feet during work-outs away from the studio. Sit down with your legs stretched out in front of you and wrap the thera-band around the ball of your right foot. Take the thera-band in both hands and pull it towards your body. Sit tall with your abs engaged, using the same posture you would have at the barre. While keeping the band taut, point your foot against the pull.  Then bring your foot into a flexed position. This will build strength in the ankles. Do this until you feel a burn, stop, then switch feet. You can also vary the speed at which you point and flex.

When planning your work-out schedule, realize the same type of exercise can't be done two days in a row. For example, you could do strength training and cardio on the same day, then take a break the next day. Or you could do cardio one day and strength the next and continue to alternate. In order to see results give the muscles you used at least one day of rest.

Never attempt any new exercise without help or advice from a professional. It's best if possible to hire a personal trainer but this can be expensive. Do your best to try and receive help from someone that knows what their doing and can assist you in reaching your full potential as a strong, well-rounded dancer.