Strength and Conditioning

Interest in strength and conditioning for dancers has significantly increased due to the proven performance benefits and reduction in risk of injury. However, many dancers struggle to incorporate strength and conditioning into their training due to factors like:

  • Constraints of a very busy schedule
  • Limited energy availability
  • Unfamiliarity with setting up equipment or navigating a gym environment
  • Concerns of increasing their risk of injury when trying a new exercise
  • Fear of body composition changes and the impact on technique and aesthetics

We can help with that. 

Our programs are created with the individual in mind. Special considerations for a dancer’s goals, schedule, access to equipment, energy levels, and education level on health and wellness are taken into consideration when designing a conditioning program. Our sessions are collaborative and educational, leaving clients feeling empowered to exercise independently.

Strength and Conditioning Guide

You receive:

  • One training program of personalized conditioning exercises
  • One 50-minute training session 1:1 together, time is used to review the conditioning program and answer questions. Held virtually or in-person for Miami locals.
  • Two supportive dance science educational videos
    • Anatomy review as it relates to your conditioning program and goals
    • Dance career longevity education on body recovery methods, and understanding exercise science of how to progress or regress exercises depending on the body’s workload capacity

Follow-up Coaching Session Packages

  • Additional, 1:1 coaching sessions to supplement your custom Strength and Conditioning Guide
  • Flexible scheduling options to fit busy schedules
  • You receive follow-up session notes with specific body recovery recommendations, workload monitoring, supportive resources including warm-up and cool down strategies

Short Sessions (25 minutes)

  • Package options of 6 or 12
  • Virtual only
  • Best for: dancers with a moderate to high workload volume that look to supplement training while being mindful of their energy levels.

Long Sessions (50 minutes)

  • Package options of 6 or 12
  • Virtual or in-person for Miami locals
  • Best for: dancers with a light to moderate workload volume. Ideal option for dancers looking to progress or maintain training volume intensity (i.e. professional dancers on summer layoff, freelance artists who are between projects, collegiate dancers on break, pre-professional dancers with multiple weeks off from training).

*Discounted rates apply for professional dancers
**Interested in training but have a tight budget? Ask about our financial aid discount – limited spots available on a first-come-first serve basis

Frequently Asked Questions
What can I expect during a discovery call?

Discovery calls are 1:1 for 20 minutes. During this time we discuss your strength and conditioning goals, review previous injury history, and discuss pathways you can take to make progress toward your goals. At the completion of the free discovery call, individuals will have a better understanding of next steps they should take to promote dance career longevity. 

Where are in-person sessions held?

If you reside in the Miami area, we may be able to come to you! We are open to travel to either your home gym or studio. If this is your intention, please email us to confirm that we are able to travel to your desired training location.

I am interested in Strength and Conditioning, but don’t have access to equipment. Can I still train with you?

Yes. We are open to getting creative with household items, if you are! Bodyweight exercises can be great for many dancers – but we like to explore all possible strength and conditioning options to help our clients reach their goals. Together, we can make this work and find the appropriate exercise ~spice~ level.

I am interested in a Strength and Conditioning Guide, but am unable to commit to a training package. Can I still get a S/C Guide?

Yes.

How do I book a Strength and Conditioning Guide and/or package?

After the discovery call, Baseline Dance will email you information for onboarding, scheduling, and billing. If you do not see this email in your inbox or spam within 24 hours, please contact us for assistance admin@baselinedance.org.

If I book a package, do sessions have to be booked on a fixed schedule?

Nope! We know dancers are busy, so we allow you to book virtual sessions whenever works for you.

Do packages expire?

For virtual sessions, clients have 12 months from the date of purchase until their sessions expire. In-person packages are on a case-by-case basis; please reach out for more information.

How long until I notice results?

Good question, it depends! Research suggests that neuromuscular adaptations occur in the first 1-4 weeks of consistent training. Strength adaptations can take around 6 weeks. Consistency, appropriate work-to-rest ratio, and adequate load progressions are the keys to improving! This can also vary based on a person’s genetics and motivational factors.