How to Cross-Train for Ballet

The silhouette of a classical ballet dancer.

Classical ballet is an extremely demanding physical activity. Whether you are studying in preparation for a professional career or pursuing classes for personal enrichment or physical fitness, regular ballet class must be supplemented with outside activities in order to reach an advanced level. The goal in ballet performance is to make your moves appear effortless, but that illusion of ease and grace is the result of many hours of training, in ballet as well as any number of dance conditioning methods.

Instructions

1. Work on your flexibility. Yoga, Pilates, Gyrotonic and stretching class can help improve functional flexibility, which is important for every aspect of ballet training, from extensions to leaps and jumps. Some instructors of these methods are working ballet dancers, former ballet dancers or have specific training or certification in dance-specific aspects of these methods. Look at the biographies and profiles of instructors on studio websites to find an instructor with such qualifications. Many ballet studios and professional ballet training academies now have their own Pilates and/or Gyrotonic studios, or teachers who teach these methods in addition to dance classes. Some teachers now even integrate such methods into their classes. Some methods, such as Balletone, Ballecore, NYCB workout and Balocity blend strengthening and flexibility training with ballet moves, so you can work on technique at same time as you improve flexibility and core strength.

2. 

   Yoga can improve flexibility

   Integrate aerobic activity into your schedule. Aerobic exercise is important for maintaining stamina so you can always be prepared for demanding roles. Choose an aerobic form that is complementary to ballet training. Options that are low-impact are easy on the joints, which is important for ballet dancers who need to keep their joints as young and healthy as possible. Swimming, indoor cycling, power walking and elliptical machines are ideal aerobic activities for ballet dancers. Running is not recommended, but if you choose to run, make sure it is on a dirt road instead of concrete. Male ballet dancers may want to lift weights in order to improve their partnering skills.

3. 

   Swimming is excellent for building stamina

   Study other dance forms. In preparation for advanced study or a professional career, it is important to challenge the brain and muscle memory by studying other dance forms. You may also be required to perform contemporary or "world" dance choreography while in a professional company, even if the company focuses on classical story ballets. Forms that feature choreography, rhythms and aesthetics that differ from ballet most will provide the greatest challenge. Break out of set movement patterns and become a better ballet dancer by studying such methods as Polynesian, West African, Indian Kathak, Flamenco or Capoeira.

References

• "The Ballet Companion"; Eliza Gaynor Minden; 2005
• "Beyond Ballet Tradition"; Anna Paskevska; 2005
• Victoria Mazari; Victoria Mazari Classical Ballet; Buenos Aires, Argentina

Resources

• Gyrotonic Expansion System: Information on dance conditioning method of Gyrotonic
• Pilates Method Alliance: Information on the method and how and where to find qualified instructors
• New York City Ballet Workout: Information on the NYCB Workout and where to find classes
• Spinning: Indoor cycling method for fitness and stamina