Legacy Performance Dynamics

Ready for some great energy, Lansing!! See you soon🔥

🦵 One of the often overlooked yet crucial aspects of a dancer’s preparation is ankle mobility!

💃🏻 Whether you’re a ballet, tap, or hip-hop dancer mastering intricate footwork is a key component. By enhancing your range of motion, improving balance and stability, reducing injury risk, and increasing power and smoothness, these drills can help you become a more proficient and confident dancer. 

💗So, take a few minutes daily and watch how it transforms your dancing!

💥 Dancers, Want to take your performance to the next level while staying strong and injury-free all season??

Find a strength training plan that you can stick to throughout your season!
Check out these tips from .dsanders for in-season strength training:👇

1️⃣ Plan 2 Training Sessions per Week.
Just a couple of weekly strength sessions will maintain and even enhance your neuromuscular adaptation. Spread your training over the week to keep fatigue low and energy high for classes and rehearsals. 🔋

2️⃣ Prioritize Multi-Joint Moves
Exercises like squats, lunges and push-ups require the coordinated use of multiple joints and large muscle groups. Focusing on functional movements like these will lead to favorable strength and body composition adaptations. Also, these movements have a greater carry-over to dance performance when compared to single-joint movements.

3️⃣ Stay Efficient with Your Time
Get in, get out, get stronger!  Keep your rest periods at 1.5-2 minutes for max results and finish your workout in 40-50 minutes. You’ve got dancing to do, after all! 💃

4️⃣ Leave Gas In The Tank
Don’t overdo it! You don’t need to push to muscle failure. Leave a few reps in the tank, so you can recover faster and stay at the top of your game in the studio.  ⚖️

By following these tips from .dsanders, you’ll be able to seamlessly add or maintain strength training into your busy dance season!

Ready for a strength program tailored to you? Drop a STRONG in the comments, and let’s build your best season yet!

If you’re trying to find time to cross train around your busy schedule, check out Virtual Training! ✨

💻 Virtual training programs provide a great way to improve your health and performance.

🏋️‍♀️ Training can be done at your convenience, whether it be at home or at your local gym.

 📋 Access to professional coaches will take the guesswork out of organizing your training sessions.

🔥 Also, coaches will be with you every step of the way if you have a question about an exercise or your technique.

📲 Ready to give Virtual Training a go? Comment 💪🏼 for more info!

Stay Strong All Season 💥🩰

Dance is demanding on the body, and preventing injuries requires a smart, balanced approach. Here are 3 things you can do, to help meet your training demands throughout the year:

🍽️ Fuel Your Body
Your body needs nutrients to repair damaged tissue and restore energy levels. Insufficient calorie consumption increases injury risk 2-3 fold (PMID: 21212503). This state will also increase injury severity and time ro recover. 

💤 Prioritize Sleep
You’ve probably heard this before, but it is worth repeating! During sleep, growth hormone peaks and cortisol drops, creating an optimal environment to help repair body tissues. So if you regularly sleep 7 hours or less per night you have 2x the injury risk of someone who sleeps 8, and 3x the risk of someone who sleeps 9! (PMID: 30888337)

🏋️‍♀️ Strength train regularly
Getting strong will gradually condition your body to tolerate higher demands, thus helping prevent injury. Regular strength training (2-3x/ week) for 8 months or more can decrease injury risk 66% (PMID: 30131322).  

When you master these fundamentals, you set the stage for a successful and injury-free season. 🌟

Need guidance on how to integrate these practices into your routine?
📲 Message us for more info!

Every new season is a chance to reset, refocus, and dance your way to new heights. ✨💃

Embrace the challenges ahead, and identify the steps you need to take to achieve your goal. Break your goal down into tasks that can be done on a daily basis.

Let the consistency of your effort help you thrive! What will you conquer this season? 🌟