Dance Conditioning Technique

Dance Conditioning Technique On-Demand Workouts

$19.99 a month

Go beyond "dance fitness"! Take your training (and your teaching!) to the next level with neuroscience, biomechanics, and fascia research for dancer specific protocols for better stability, improved turnout and extensions Learn how to REALLY train your core with science based exercises for neurological reaction timing.
The majority of conditioning programs just build strength on top of muscular imbalance and misalignments. DCT helps you understand how to reset your body and build balanced strength!
Workout with DCT to support injury rehabilitation, supplement professional training for improved technique, and bring all dancing bodies into balance for ease and joy in movement!
Train with the best! Susan Haines brings 20+ years of in-depth research in dance science to bring you cutting edge exercises that go deeper than the usual fitness based programs. As a Level III NeuroKinetic Therapy practitioner and Functional Range Conditioning coach, along with Pilates, Yoga, AcuKinesis, and Fascial Dynamic Certifications, Susan takes you on a deep dive into how the body REALLY works in motion!

How to Get Started with the Training:
1)Begin with the Fascial Glide Series: Warm-Up, Oblique Slings, and Upper Trunk.
Start your training path here to establish a baseline for efficient movement with fascial recoil. These workouts can be done 4-7 days per week to develop and maintain quality tissue glide and efficient joint use. As you develop greater neuromuscular coordination and joint centration through the Foundational workouts you should notice that you have greater range of motion and "springiness" in your execution of the fascial dynamic exercises. Many dancers start their day with the Fascial Glide Warm-up or Oblique Slings and end with the Fascial Glide for Upper Trunk to undo muscle imbalances of the mid/upper back and neck that creep in throughout the day!

2)Next you will follow the Foundational Videos for Core, Gluteal and Hip Regions, Foot/Ankle for 3-5 times per week for 3-4 weeks to reset alignment and movement patterns, then proceed to the Advanced Versions and train with these exercises 3-5 times per week for 3-4 weeks.

3)Continue with the Fascial Glide Series 2-5 times per week as a "check-in" for progress with stability and efficient movement as you continue to develop improved neuromuscular activation and stability.

4) Integrating new patterning and maintaining strength gains--Continue with alternating Foundational and Advanced or the specialized videos (Hip Flexors, Balancing Quads/Hamstrings, etc.)for each region 2-4 times per week to augment and maintain strength gains and neuromuscular improvements specific to your needs.

These protocols provide excellent 'cross training' for dancers and will support a lifelong journey for optimum physicality!

Dancers can also 'self-identify' and select their own training journey based on prior injuries and unique physicality needs each week or performance season.

Sample Schedule of 4-5 Days Per Week Training Practice for a dancer focused on core support:
Monday- Fascial Glide Warm-Up
Tuesday- Foundational Core
Wednesday- Rest Day
Thursday- Advanced Core
Friday- Fascial Glide Warm Up and Diaphragm and Breathwork
Saturday-Rest Day
Sunday-Rest Day OR Foundational Core
DCT is also happy to consult on a path for you so send us an email with your specific needs!