About In Motion's DanceStrong Program
This summer, high school, college and adult dancers have a unique opportunity to elevate their performance to unprecedented heights with the DanceStrong 12 Week Strength and Pilates Summer Program in Saratoga Springs, NY. Developed and taught by Doctors of Physical Therapy specializing in Dance Medicine and injury prevention, this program is the cornerstone for dancers aiming to enhance their physicality and artistry. With over a decade of combined experience working with elite dancers from Skidmore, NYC ballet, School of American Ballet, SPAC performers, and students from local Saratoga Springs dance studios, our team brings unparalleled expertise to the dance floor. DanceStrong melds targeted strength training and Pilates with a vibrant community atmosphere, empowering you to elevate your dance performance beyond your expectations.
Redefining Dance Fitness: Power, Balance, and Elegance Combined
DanceStrong is more than a program—it's a transformative experience designed specifically for high school level dancers and above. It blends the power of strength training with the elegance of dance, making it the capital region's #1 injury prevention program. Here, dancers don't just train; they connect, grow, and evolve, becoming part of a community that values the intersection of strength and grace. Our program focuses on injury prevention, performance improvement, and building confidence with strength training.
Misconceptions of Strength Training in Dance
Despite its importance, strength training for dancers is often surrounded by myths and misconceptions. However, a series of studies have consistently shown that targeted exercises can significantly reduce the risk of dance-related injuries and enhance performance. Here's why strength training is an indispensable part of a dancer's regimen:
Myth #1: "Using weights will make me feel stiff." Stiffness often results from muscle weakness, not strength training. Properly designed exercises will enhance your flexibility and movement quality.
Myth #2: "Getting stronger will make me bulky." This is a common misconception. Achieving a "bulky" physique requires intense training regimes and dietary plans focused on mass gain, which is not the goal of DanceStrong. Our program is tailored to enhance your strength without compromising your dance aesthetics.
Myth #3: "Strength training is not necessary." A consistent strength training routine is key to preventing injuries and ensuring the longevity of your dance career.
Why You Need to be DanceStrong
Designed with high school, collegiate and professional dancers in mind, DanceStrong offers:
Injury prevention: You will learn from our DanceStrong experts on how to bulletproof your body to prevent injuries before they happen.
A holistic approach to dance fitness: We're not just about dance; we're about helping you build a strong, healthy foundation so you can thrive on and off the floor.
Tailored Strength Training: DanceStrong is where you can embrace resistance techniques proven to support dancers' unique needs.
Embracing the new age of dance: DanceStrong challenges old narratives around dance performance, focusing on injury prevention, education, and longevity.
Expert Guidance: Benefit from the knowledge and experience of Doctors of Physical Therapy who are leaders in the field of dance injury prevention.
Community Testimonials
Our program has transformed the lives of dancers, as seen in these testimonials:
"DanceStrong helped me overcome chronic ankle injuries. I've never felt stronger or more prepared for a season." - Liz, Skidmore College Dancer
"As a high school dancer, I've seen incredible improvements in my technique and stamina. The instructors understand exactly what we need." - Molly, High School Dancer
"After working with the DanceStrong team, I've not only prevented further injuries but also enhanced my performance significantly. It's been a game-changer." - Angela, Skidmore Dancer
Join the DanceStrong Community
Take the leap this summer and join the only program that's specifically designed for high school and college dancers who want to take their craft to the next level. With DanceStrong, you'll receive expert guidance from Doctors of Physical Therapy, engage with a supportive community, and embrace a training program that prioritizes your individual needs.
Elevate your dance. Protect your future. Become DanceStrong.
Frequently Asked Questions, Policies, and Class Info
What do I need for the class?
Be sure to bring your sneakers, yoga mat and water to each class. If you would like to track your weights and progress, please pick up a small notebook and we can store it at the gym with the yoga equipment. During the muddy months, please be sure to bring your sneakers to change into at the gym so you aren't tracking the mess into the clean gym. We will provide everything else.
How old do I have to be to join?
This program is for high school age and above. Special considerations may be made after further evaluation of a physical therapist on our team for middle school students.
Is it okay to join even if I don’t have strength training experience?
Yes! Although other class participants may be in different stages in their strength journeys, you will all be performing variations of the same movements based on your abilities. You will get one on one instruction from the physical therapist who considers your medical history, and current function. She is able to adapt any exercise to suit your specific needs. There will also be an assistant present who is an expert in exercise physiology.
Do you have any discounts?
Yes! Grab our early bird discount of 5% off when you sign up by May 31st using code “DANCESTRONG”.
Payment and Attendance Policies?
Payment: Upon signing up for the program you are committing to the 24 classes over the course of 12 weeks. Payment is due by the start of program along with all intake forms.
Attendance/Missed Days: Attendance in all classes is extremely important to see the maximum benefit. If you must miss a class due to illness or an emergency, you will not be refunded or credited. However, you will receive a video playlist to complete a makeup session at home. For missed classes due to COVID-19 exposure or illness you will be credited for the following month upon proof of a positive test, or other supporting documentation. Special emergencies will be considered with prior discussion.
Here is what the creators have to say…
Dr. Sarah Avery, DPT, PYT, RYT-200 would like to remind all dancers about the importance of life after dance and your physical wellbeing. During the developmental years of puberty through age 30, your body is undergoing significant changes that rely on your daily habits, such as exercise, nutrition, hydration, stress management, and sleep. Your hormone and bone health in the second half of your life is significantly impacted by what you do during this first quarter of your life. Strength training is so important to the current and future well-being of high level female athlete dancers. This program not only touches on the importance of strength training but also the elements of healthy lifestyle habits that allow a dancer to flourish in their entirety. These are messages that Dr. Avery wished she had received during her years of dance, so she is here to pass them along to the next generation of dancers.
Dr Caroline Joy PT, DPT is looking forward to sharing the knowledge about dance medicine and strength training that she wished she had received during her high school and collegiate dance career. After spending time working with professional dancers in NYC ballet, who have a team of medical providers and strengthening coaches helping them feel and perform their best, she was determined to find a way to bring a smaller scale of a collaborative medical team to younger dance communities. DanceStrong has become the embodiment of this collaborative team and program created for the pre-professional/dedicated recreational dancer. She is excited to help dancers learn more about their bodies, ways to avoid injury/pain, and strengthen their bodies for their success in their dance career and life.
As a collegiate dancer, Madelyn Barti has dealt with injury and observed others’ injury experiences. She has witnessed firsthand the importance of nutrition, sleep, healthy management of stress, and caring for one’s body and mind when preventing and treating injury. While we are reminded of these things often, it can be challenging to implement proper self-care amidst our busy lives. Incorporating self-care daily is not only doable but necessary for your well-being and longevity in dance. Take a check-in with your body and mind, meditate, journal, do some self-massage, go for a run, or, better yet, strength train! Strength training is a great way to prevent injury and improve your physical wellbeing and In Motion’s Strength Training for Dancers is the perfect way to include strength training in your self-care routine. You’re building strength and preventing injury! Strength training is something I wish I had jumped on sooner, and I hope to encourage all dancers to partake in injury prevention through strength training.
References:
Bowling A. Injuries to dancers: prevalence, treatment, and perceptions of causes. British Medical Journal 298: 731-734, 1989.
Dowse RA, McGuigan MR, Harrison C. Effects of a resistance training intervention on strength, power, and performance in adolescent dancers. Journal of Strength and Conditioning Research 34: 3446-3453, 2020.
Anker S. Muscular strength for dancers [Online]. Presenting Denver. https://presentingdenver.org/the-commentary-corner/muscular-strength-for-dancers/# [Jan 5, 2021].