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I have chosen to do a training program to increase the Strength, speed, agility, endurance, power, coordination, balance, flexibility, and body control, to such a standard as that needed to be a successful and able dancer.

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Introduction

Physical Training Program for a Dancer Aim I have chosen to do a training program to increase the Strength, speed, agility, endurance, power, coordination, balance, flexibility, and body control, to such a standard as that needed to be a successful and able dancer. Method I aim to improve the elements above, via a series of exercises, stretches etc. I will use repetitions and sets to achieve the highest standards! One of the most important elements to improve is flexibility. Flexibility: The range of movement Flexibility is very important in dance, as some of the positions require a great amount of stretching and holding certain positions particularly for women. The more flexible a dancer is, the more control they have which will enable them to perform more complex movements. There fore stretches should be performed before and after any workout, which also helps avoid any injuries. Safety There are several safety precautions, which have to be accounted for. Warm ups must be performed before each exercise, and cool-downs have to be performed after as well. Below is a good example of a warm up. * Starts by lightly jogging round a large gym or room. This warms up the leg muscles, and starts the cardiovascular system working rapidly. * Stop, and stretch out the leg muscles. To do this take a large lunge as shown below: * Stretch out the arm muscles, by placing them behind your head, and stretching, and pulling them in all kinds of ways. ...read more.

Middle

1 Mile, timed 0 2 10 min Wednesday REST REST REST REST REST Thursday Coopers Run (Agility) Timed exercise 3 2 5 min Friday Endurance Shuttle Run 0 1 10 min Saturday Flexibility Stretch for 5 min on each Leg 3 3 2 min Sunday REST REST REST REST REST Notes: Wk 2 Day Activity Time + Distance Reps Sets Rest Time Monday Flexibility - Stretching Stretch for 3 min on each Leg Tuesday Running (Speed) 1 Mile, timed 3 3 2 min Wednesday REST REST 0 2 10 min Thursday Coopers Run (Agility) Timed exercise REST REST REST Friday Endurance Shuttle Run 3 2 5 min Saturday Flexibility Stretch for 5 min on each Leg 0 1 10 min Sunday REST REST 3 3 2 min REST REST REST Notes Wk 3 Day Activity Time + Distance Reps Sets Rest Time Monday Flexibility - Stretching Stretch for 3 min on each Leg 3 3 2 min Tuesday Running (Speed) 1 Mile, timed 0 2 10 min Wednesday REST REST REST REST REST Thursday Coopers Run (Agility) Timed exercise 3 2 5 min Friday Endurance Shuttle Run 0 1 10 min Saturday Flexibility Stretch for 5 min on each Leg 3 3 2 min Sunday REST REST REST REST REST Notes Wk 4 Day Activity Time + Distance Reps Sets Rest Time Monday Flexibility - Stretching Stretch for 3 min on each Leg 3 3 2 min Tuesday Running (Speed) ...read more.

Conclusion

Sunday REST REST REST REST REST Notes Wk 4 Day Activity Time + Distance Reps Sets Rest Time Monday Flexibility - Stretching Stretch for 3 min on each Leg 3 3 2 min Tuesday Running (Speed) 1 Mile, timed 0 2 10 min Wednesday REST REST REST REST REST Thursday Coopers Run (Agility) Timed exercise 3 2 5 min Friday Endurance Shuttle Run 0 1 10 min Saturday Flexibility Stretch for 5 min on each Leg 3 3 2 min Sunday REST REST REST REST REST Notes: Wk 5 Day Activity Time + Distance Reps Sets Rest Time Monday Flexibility - Stretching Stretch for 3 min on each Leg 3 3 2 min Tuesday Running (Speed) 1 Mile, timed 0 2 10 min Wednesday REST REST REST REST REST Thursday Coopers Run (Agility) Timed exercise 3 2 5 min Friday Endurance Shuttle Run 0 1 10 min Saturday Flexibility Stretch for 5 min on each Leg 3 3 2 min Sunday REST REST REST REST REST Notes: Wk 6 Day Activity Time + Distance Reps Sets Rest Time Monday Flexibility - Stretching Stretch for 3 min on each Leg 3 3 2 min Tuesday Running (Speed) 1 Mile, timed 0 2 10 min Wednesday REST REST REST REST REST Thursday Coopers Run (Agility) Timed exercise 3 2 5 min Friday Endurance Shuttle Run 0 1 10 min Saturday Flexibility Stretch for 5 min on each Leg 3 3 2 min Sunday REST REST REST REST REST Notes: 1 ...read more.

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