The start of Ballet Theatre of Maryland's season is only four weeks away! As we approach the first day of our season, the company is prepping in a variety of ways: the dancers order pointe shoes, choreographers begin envisioning new works, our costumers research upcoming productions such as Napoli, and the artistic staff review this season's repertory.
As we get ready to step back into the studio, one of our most important considerations is ensuring that we are ready for the athletic challenge of dancing full-time. Many of our dancers have gym memberships with Evolutions by Coppermine, a longtime supporter of BTM, while some also train with Eric and Cheri Collyer at Enroute Personal Training. But there are as many cross-training routines as there are dancers, and many dancers take their own approach to cross-training as we approach the end of the summer!
Dancers fill up their summer months in a variety of ways, but cross-training is an important component for many of us. Eric from Enroute Personal Training takes dancer cross-training seriously. "If you truly want to be a professional, it's what you do in your off-season that sets the tone for the next year's performance." As professional dancers develop into mature artists over the years, that off-season discipline becomes even more necessary. Eric explains, "If you want to dance at your best later into your career, you need a well-rounded approach."
This requires the focus and discipline that dancers are known for. "The dancers of BTM are some of the toughest and most hard-working athletes I have ever trained," Eric says.
Here's what four of our returning company dancers have to say about their summer cross-training routine.
Principal Dancer
After our season ends, I usually like to keep taking ballet classes regularly, typically four to five days a week at the Kintz-Mejia Academy of Ballet in Virginia where I train with Mark Mejia. This consistency helps me stay in shape and prepares me for guest performances that might follow. However, I also recognize the importance of rest and recovery, especially after recovering from a knee injury this year. Taking a few weeks off allows my body to recuperate fully before gradually easing back into ballet training.
During the summer months, alongside ballet classes, I incorporate cross-training activities at home. My routine includes Pilates sessions using a Bosu ball and Swiss ball. These exercises are tailored to address specific areas that are crucial for dancers, such as stabilizing muscles and core strength. By customizing my routine based on my goals for the upcoming season, I ensure that I am not only maintaining but also enhancing my physical condition during the off-season.
Cross-training is invaluable for ballet dancers. It allows us to work on muscles that may not be fully engaged during ballet classes alone, thereby reducing the risk of injuries and enhancing overall strength and flexibility. By maintaining a balanced fitness regimen throughout the year, I am better equipped to handle the physical challenges of rehearsals and performances when the season begins anew. This holistic approach not only improves my dance technique but also supports my long-term health and career longevity.
In essence, my training philosophy revolves around maintaining a consistent balance between ballet classes and targeted cross-training activities. This strategy ensures that I am always ready to perform at my best while safeguarding my body from the rigors of professional dance.
Corps de Ballet Dancer
I got into cross-training in high school. I had read an article about the benefits of running for dancers and dived right in. Throughout the off-season, I use my membership at Evolutions to stay in shape, recover from injuries, and become stronger for the upcoming season. My cross-training involves cardio (running or stationary bike), deep core and pelvic floor exercises, weight lifting, pilates, and stability exercises.
Working with a trainer can be expensive so I have used my resources from college, physical therapy, and even information online to create my cross-training. Over the past two years, I’ve gotten into weightlifting. I know there’s a stigma with dancers and weight lifting but I’ve found a new sense of strength in my dancing and even in my artistry. I find cross-training increases my knowledge and understanding of each muscle group and how the body moves in harmony.
Demi-Soloist Dancer
This summer I have been working with Eric and Cheri of Enroute Personal Training. While not in the studio every day for rehearsal, I am still keeping busy with a variety of high-intensity workouts that can vary with power and agility, weights, and cardio. I sat down with Eric at the beginning of the summer and worked with him to create a personal plan on how to tackle some of my goals so that I feel ready for next season and the challenging repertoire it brings with it.
In the year and a half I have been working with Eric, I can tell how much this cross-training has enhanced not only my dancing but day-to-day life. Ballet is incredibly demanding, and because of that can sometimes lead to little aches and pains that we all have as dancers. But a lot of the joint or muscle pain I had has gone away because of the foundational strength built up from the cross-training. While my workouts during the summer can be more intense, I continue with Eric throughout the year with workouts that lean more toward maintenance.
Eric and Cheri have been amazing and created a program for a handful of the dancers in the company that has greatly increased our athletic ability, while also providing physical therapy aspect to help us when our bodies are feeling the stress of a demanding season.
Principal Dancer
Pilates is a huge part of my off-season cross-training as well as training in-season. Pilates is all about functional work, which is why I was interested in it in the first place, not only just for cross-training while I am dancing but something that I could continue as a workout regime in the future.
Over the past nine months, I have been completing my comprehensive instructor training with Kimmotion Pilates at A Pilates Place. This has allowed me to gain knowledge of the full Pilates system for my clients' benefit as well as my own. Being able to see the progression of exercises and how Pilates is an all-encompassing workout, mind and body, has helped my own Pilates practice and kept me feeling strong, stable, and flexible all summer.
Pilates is my main source of cross-training, especially since I’ve been studying as an instructor, but I also include some others like cardio and weightlifting workouts. I believe strongly that Pilates is great rehabilitation for injury and a great way to balance out your musculature. In ballet specifically, we work so hard to gain maximum turnout and extension that we tend to focus only on the muscles that aid directly in that, but you still need to strengthen the stabilizing muscles and work in opposition to the turnout.
I had a major injury to my ankle ligaments and big toe joint [five seasons ago], and I believe that having Pilates to turn to for rehab and regaining strength not only in that area but also in the surrounding areas of my ankle, legs, and hips has kept me dancing for a lot longer than I thought I would be. It is a great tool to get a good warm-up for a long day of dancing or afterward to balance your body and muscles. With its focus on your breath, Pilates is also super beneficial when you are performing and need to reset. I am excited for my upcoming 10th season with BTM, and I know Pilates will keep me healthy through it.
Over the next four weeks, we will be working hard to prepare for the start of the season. No matter where we are getting in condition, you can be sure we are ready and excited to return!
To see Diego, Rachael, Catherine, and Lindsey in performances throughout the season, consider becoming a season subscriber! Subscribers save up to 30% on tickets compared to folks who buy single tickets.
Not ready to commit for the whole season? Single tickets go on sale August 12th! Join our email list to receive a reminder when we open up individual ticket sales.
Headshot photos: Clara Molina
Rachael dance photo: Jennifer Fitzpatrick
Dance photos: Joanne Marie Photography and Lauren Martinez
Enroute photo: Eric Collyer
Pilates photos: Megan Arts Evans
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