Standout’s dance-specific training is designed to address the multiple dimensional planes of movement (sagittal, transverse, frontal planes) that that are experienced during dance. Our revolutionary program is designed to address muscular endurance, core strengthening, balance, mobility, and flexibility for elite dance performance while enhancing overall body strength and power for partner lifts, jumps and acrobatic moves.


When taking part in our program, dancers will see increased results in the following:


  • Muscular endurance

  • Improved balance, mobility and flexibility (focused on lower body and back)

  • Energy system development

  • Improved core strengthening

  • Hip and lower body strength & power

  • Muscle pliability

  • Biomechanical Analysis


Dancers expose themselves to movements across all movement planes. They may find themselves performing power moves, such as flips, jumps, lateral slides and shuffles to intricate movements of grace and contortion that require balance, mobility and flexibility. Dancers must draw upon strength in the hips without compromising range of motion, core strength, foot displacement, and muscular strength for prolonged periods. Standout offers the very latest in biomechanical analysis allowing our team of experts to catch any imbalances missed by the naked eye. This sub-millimeter accuracy can be the difference between performing at the highest level and spending time with an orthopedic surgeon.


Athletic Skill Development


Hip / Core Strength – All movements begin in the hips and require the core strength. This allows smooth combinations of movement and effective transition in space. Without strong hips and core, a dancer is unable to move as fluid and effective as they should be. Our experts will work to build strength in these areas while increasing mobility and flexibility.


Muscular Endurance – The duration of dance performances varies but all dancers are exposed to periods of prolonged stress and engagement that requires high volume training as opposed to high intensity training. Volume training allows for improved muscle endurance allowing the body to move how it is biomechanically designed to, even under fatigue.


Balance & Mobility – Dance requires intricate movements, grace and fluidity. Many times the smallest movement is what is required of the athlete. Balance and mobility allows a dancer to gracefully move from one position to the next. By focusing on developing the strength to control these minute movements, our team will help the athlete improve his or her abilities to preserve energy while executing any movement required of them.


Full Body Strength – This component is designed to provide the athlete the requisite strength and power to perform more high-risk, acrobatic moves. By incorporating a power component into the training, each athlete will develop the necessary strength to execute such demanding movements.





Dancing is delicate balance of anaerobic and aerobic training. The various type of dance will dictate what type of conditioning is optimal. Fast-paced movements such as breakdancing and hip-hop choreography may require prolonged anaerobic training with levels of aerobic training for recovery. At the other end of the spectrum, slower-paced dance such as ballet, where grace and body control are necessary, aerobic conditioning may take more priority to control pace over anaerobic.









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