My daughter dances 4 nights per week, a combination of tap, jazz, and ballet, anywhere from 2-4 hours per session.  Her goal is to become a Rockette and dance professionally.  I’ve been struggling with how to work some cross-training into her routine while still
taking into account her need for rest and recovery from the dance stressors.  There’s still a need for conditioning, core strength, and upper body work in order to support and
round out the current lower body demands. If Friday is a complete rest day after 4 straight days of dance, then Saturday is the logical cross-training day to get out and perform some alternate movements.

This past Saturday we warmed up with some jump rope and Indian Clubs then headed out back with the Martial Ropes.  We alternated some 30 second Fighting Ropes bursts using the 30’ x 1.5” rope with forward and reverse Bear Crawls while alternating drags of the 50’ x 2” rope.  We did a few sets of overhand and underhand power bursts (Brookfield’s “Tsunami”) using the 50’ x 2” rope.  Then we moved on to a couple sets of 2-Hand and 1-Hand KB swings and KB presses.  We finished off with Heaven 6 Sinawali using 2 sticks, 1 stick/empty hand, and both hands empty (I have to admit the Sinawali was more for me than for her).  It was quick and dirty, focused heavily on upper body and core, and was a nice change from dance.  The goal is to get at least one session in over the weekend, with additional days added if there are breaks in the dance schedule.  Will keep you posted.