Periodization and Enhancing Training in Dance

Photo credit: The Healthy Dancer Blog

Dancers often ask themselves: Do I need to take time off after a performance? How long should I take for a break? How can I safely train to get in shape after a break? Is it safe to do multiple dance intensive programs? Dancers need to know that sufficient rest and recovery periods are needed to reduce the negative effects of overtraining. Lack of recovery time can adversely affect technique, energy level, mood, performance, strength, and injury risk. In addition, a gradual return back to dance is needed after a break to avoid injury and can be implemented through a periodization program.

Periodization involves a gradual increase in training intensity alternating between work and rest with the dance performance at the peak of the cycle. This type of progression allows for recovery and prevents overtraining.  A periodization schedule can be broken up into four phases: preparation, building, performance, and rest.

1. Preparation: emphasizes focusing on the foundations of technique and slowly building toward a full dance class. It is best to start with a smaller class load (approximately a 50% class load) and supplement with conditioning/strength training (2-3 days/week) and cardiovascular training (3-5 days/week). Strength training should involve core stability, hip control, and foot/ankle stability. 1-2 days of rest per week is optimal. 
2. Building: involves gradually increasing dance intensity to a full class load. For instance, full pointe work, jumps, and repertoire. 
3. Performance: dancing at full capacity. Dancer’s should be able to endure the rigorous performance schedules. They should have adequate strength and cardiovascular endurance to be able to perform without injury. 
4. Rest: it is recommended to take 2-3 week breaks for up 2-3 times/year. Rest is essential after performance season. The benefits of rest include renewed focus, increased aerobic capacity, increased strength, reduced fatigue, increased motor performance, enhanced learning, and improved flexibility. 

Periodization is underutilized in dance training, yet is essential for ensuring peak performance and longevity in dance. If you have been on a hiatus from your typical dance class schedule, consider using a periodization approach as you return to your regular dance training.
​
References:
Quin, Edel & Rafferty, Sonia & Tomlinson, Charlotte. (2015). Safe Dance Practice: An applied dance science perspective. 

---