When it comes to strength training, resistance bands are a smart, dance-friendly option — and for good reason.
They are ultra-portable and budget-friendly, lightweight and compact enough to slip in a dance bag, yet effective enough to deliver resistance without breaking the bank (Cleveland ClinicPeloton). In contrast to cumbersome weights, bands let dancers prepare wherever: the studio, at house, or on the street on tour.
Bands permit coaching in each path, participating the complete physique: muscle tissues, nervous system and fascia – key parts for agility, coordination, and fluidity in motion. We’re designed to maneuver in 3D with variation in movement, and coaching for dancing particularly so.
The power to create resistance in gravity impartial positions allows efficient rotational and core-focused work. Rotation is probably the most highly effective motion we now have, and it actually lights up the core muscle tissues.
Band work requires management with eccentric loading of motion (essential for managed landings and tissue tolerance) and growing explosive energy in jumps, turns, and dynamic transitions because it permits for fast movement.
Bands are available various masses, from gentle to heavy, so dancers can tailor depth, attain volitional fatigue, and nonetheless guarantee sufficient stimulus for adaptation (PMCSELF). They can be utilized properly for gentle load and rehab fashion work via to heavier power necessities.
Resistance bands have additionally been well-researched, tried, and examined; a 2019 meta-analysis discovered they produce related power beneficial properties to conventional weights (PMCSELF). It isn’t a brand new fad product in the marketplace!
For dancers particularly, bands shine in hip power and turnout coaching. Easy workout routines to focus on hip flexors and deep exterior rotators and gluteal muscle tissues can produce efficient outcomes for kicks, leaps and steadiness. Analysis from the Worldwide Affiliation for Dance Drugs & Science (IADMS) highlights the significance of balanced hip power for each harm prevention and improved efficiency – a requirement resistance bands meet effectively.
Resistance positioned nearer to the hips and pelvis is healthier for hip strengthening work, nevertheless, as ankle weights can place extra stress alongside the entire leg and knee as a result of shifting a protracted lever.
Some limitations to notice
#1. Problem quantifying and progressing load: In contrast to weights, it’s laborious to know precisely how a lot resistance you’re utilizing, which might make monitoring progress tough (GoodRx).
#2. Sturdiness issues: Bands range in high quality; lower-grade rubber or bands saved within the solar or not used usually might snap, posing harm danger (Cleveland ClinicGoodRx). ‘Bare bands’ (no material cowl) are additionally extra of an harm danger in the event that they snap.
#3. Inconsistent resistance curve: The elastic resistance will increase with stretch, usually offering too little rigidity in the beginning and an excessive amount of on the finish (or vice versa, relying on the motion) making it laborious to copy or examine exercises.
#4. Limits for heavier power improvement: Bands have a most resistance ceiling. For superior dancers looking for maximal power or hypertrophy, bands alone might finally fall quick in comparison with heavy free-weight coaching (Garage Gym ReviewsPelotonSELF).
Resistance bands supply a versatile, cost-effective, and dance-specific option to construct power, motion high quality, and core stability. They’re particularly nice for rotational work, eccentric management, and variability of motion coaching. To actually maximise outcomes, nevertheless, it’s clever to complement them with different coaching instrument, notably as power thresholds enhance. We are going to contact on this within the subsequent article.
Movies and examples of bands in motion
Deep turnout coaching – utilizing the band so as to add resistance to our turnout muscle tissues:
Facet hips/skater – including band to coach the aspect of the hips in standing which is extra purposeful for dance:
Abs and core – utilizing the bands in a twisting sample:
A full physique coaching session utilizing solely bands:
Utilizing the bands for a house reformer session (Band-ITS Barre):
By Sally Harrison, BSc (Hons) Physiotherapy, Corrective Train Coach, Private Coach, Pilates Educator, of Band-ITS & Strength4Dance.
