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.

GCSE Physical Education (Sport & Coaching)

Physical Training Program for a Dancer

Aim

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.

Stretch out the back, and neck.

Testing

To test each of the things listed above, there are specific tests that can be used. I have put some of these into a table, below.

Explanation Of Testing

Sit – ups – When you led on the floor (preferably with your Feet tucked under something) bent legs. He/she sits up, with hands supporting the back of their neck, until their elbows touch their knees, then they must slowly lower them self down to the floor again.

Sit and reach –He/she sits with their feet against a reaching block, and has their knees pressed firmly to the ground, and they reach as far as possible towards their feet. The further the better.

Trunk lift - Using the muscles of the back, lift the upper body off the floor holding the position long enough for a measurement to be taken.

Lie on the mat in a face down position. Toes are pointed and hands are placed under the thighs. He/she must lift their upper body of the floor, in a very slow and controlled manner , to a maximum height of twelve inches. The position is held long enough to allow the tester to place a ruler on the floor in front of the student and determine the distance ...