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The Effects of Supplemental Weight Training for Ballet Dancers.

Stalder Margaret A.; Noble, Bruce J.; Wilkinson, John G.
Journal of Strength & Conditioning Research: August 1990
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The effects of a nine-week supplemental weight training program on college female ballet dancers was investigated. The parameters studied were lower body strength, muscular endurance, flexibility and a subjective evaluation of ballet technique performance. Seven ballet dancers participated in a progressive weight training program for the lower body designed to accommodate the specific needs of ballet. They trained three days a week for nine weeks, while seven other dancers served as a control group. All subjects regularly participated in ballet technique class four days per week for 90 minutes. The weight training group showed significant improvement in adductor strength (15.1 percent), lateral hip flexibility (6.6 percent), anaerobic power (49.5 percent), muscular endurance, ballet precision and overall performance in ballet technique. No increase in limb circumference was observed. It was concluded that a supplemental weight training program for ballet dancers can improve functional leg strength, endurance and anaerobic power without interfering with artistic and physical performance requirements of ballet.

(C) 1990 National Strength and Conditioning Association