Strength and Mobility for Dancers: Sport Dance Conditioning

This conditioning program supports sport dance training through targeted strength and mobility work. You follow dancer-specific warm-ups that prepare ankles, hips, and spine for movement. A strength section focuses on core stability and leg control for cleaner technique. Mobility lessons address hip rotation and thoracic extension for better lines. The program includes balance drills that translate directly into turns and footwork. You receive modifications for beginners and for limited equipment. A weekly schedule helps you combine conditioning with dance practice safely. The guide explains how to track progress without excessive training volume. Each session ends with recovery routines for flexibility and relaxation. The content is designed for home training in small spaces. All exercises are demonstrated clearly with form cues and safety notes.

Format
Conditioning program (video sessions + PDF plans)
Duration
6 sessions (20–30 min each) + 3-week plan
What You’ll Learn
Dancer conditioning, mobility for lines, balance control, safe training structure
Target Audience
Dancers who want technique support outside choreography