What Conditioning Equipment do Dancers Actually Need?
I started dancing in high school during the COVID-19 pandemic, so I was at a complete loss for what equipment I really needed. Most dancers, beginners and pre-professionals alike, find themselves in a similar position because of how saturated the market is with dance products. This post is especially for beginning dancers and dance parents but is full of recommendations any dancer would benefit from adding to their wish list.
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PBT Equipment
So many PBT exercises rely on a yoga ball for the mechanics of the movement, but they also challenge intrinsic muscle control and build proprioception while non-weight bearing. My only qualms with yoga balls are how much space they take up and how long it takes to inflate them. Yoga balls are an inexpensive, highly functional prop I recommend for every dancer. Be sure to get a large enough size that the crest hits around knee level, and keep it firmly inflated to promote proper alignment.
These 10-inch balls are especially helpful for abdominal exercises and stimulating engagement of the inner thighs. While most come with a hand-held pump, they are so easy to inflate with your breath, making this a great addition to your dance bag. Simply inflate and start warming up, then deflate and easily pack away.
This PBT 10-foot band is the only resistance band you'll need because it is incredibly durable and is a length that allows for incomparable functionality. From safe stretching to stimulating the deep lateral rotators and inner thighs to upper body wrapping that teaches the alignment of port de bras this band is a must-have prop. I recommend the purple resistance and would only purchase the yellow if your dancer is very young (8 or younger).
I just purchased a Backalast because it is a substantial investment, and I was hesitant about how effective the garment would be. Wow, I could not endorse Backalast anymore fervently! While I recommend purchasing during a sale (there is currently a 20% sale going on this 2024 holiday season), the garment is a terrific investment in your training. I felt a difference immediately upon putting it on, and I was better connected to the postural muscles. For the first time, my body understood the correction "carry your arms from your back." It is a correction many dancers struggle with because it is difficult to kinesthetically learn to engage the intrinsic postural muscles in our sedentary culture.
Be aware it should be difficult to put on the Backalast, and it should fit very snugly. I had to bend over to zip mine, which was concerning the first time.
Are you new to PBT?
Definitely start out with a yoga ball first. If you want to jump right in, try the the Essentials +Backalast Bundle.
Other Conditioning Tools I Utilize
- Light hand weights
My family has a set of 1-pound and 5-pound dumbbells, which are nice weights to add to stability exercises as an added challenge. Additionally, I use the small dumbbells like yoga blocks in many exercises, lifting me slightly off the floor and changing my grip to take pressure off the wrists.
- Adjustable weights
I was gifted a set of adjustable dumbbells a few years ago, which are nice in their adaptability and space-saving. It can be frustrating to adjust the weights, and they never feel as stable on the bar as I would like, but they are a simple alternative to a gym membership. Heavier lifting contributes to a dancer's ability to partner and perform virtuoso grand allegro, as well as giving variability to muscle loads. If lifting is something you want to experiment with as a dancer, an adjustable set is cost-effective because it grows with you. High-quality coated dumbbells of a single weight can be $30-40, so $50 for an adjustable weight set sounds preferable.
- Foam roller
A textured foam roller is quite nice for working through knots, and I recommend it over a smooth roller. I have a 13-inch Trigger Grid Foam Roller, which I very much like. That is a nice size for portability, but I have enjoyed the long 24-inch rollers in gyms for core exercises. However, if you have a yoga ball, a fusion ball, or a Bosu Ball, there is not much need for another prop that challenges abdominal stability. Overall, a foam roller is a nice tool, especially a smaller textured one, but you can get by without one by using a tennis ball or lacrosse ball.
- Tennis ball
Great for rolling out calves, quads, hamstrings, and glutes. Easy addition to your dance bag so you can always fix a knot before class.
- Lacrosse ball
I love my lacrosse ball for rolling out my feet, and I use it to mobilize the fascia in my metatarsals and arches (see Dancing Feet Digital Guide for the exercise). If you are only choosing one ball, however, I would recommend a tennis ball because the lacrosse ball is too intense on most muscles.
I do not own my own Bosu Ball, but have used them during physical therapy and at a neighborhood gym. This functional prop works for so many diverse exercises, many of which include dance coordination and even pointe shoes. I love the feedback you receive from working on the domed side and the stabilizing challenge from the flat side. From strength in adagio to stamina and power in allegro, a lot of good training can be done on a Bosu Ball.
While I am typically a proponent of a good deal, I would save up for the $80-90 Bosu Ball over the $30 knock-offs. The quality varies significantly, and durability is essential for fitness equipment.
Conditioning Tools I Would Not Buy Again
I originally bought a Wobble Board because of the ankle mobility exercises it worked for, but found it far less functional than a Bosu Ball. Balancing is still challenging, but there is less proprioceptive feedback from the flat, wooden board. Additionally, the size and the lack of a domed side make it a limiting prop. Mobilize your ankles on a stair step and opt for a Bosu Ball for standing stability work instead of a Wobble Board.
- Golf Ball
While lots of people use golf balls similarly to lacrosse balls, I found it to be an unnecessary addition. I can just as easily roll my feet out with the larger ball, it is a nicer firmness, and it is less likely to get lost in the bottom of my dance bag.
Yoga blocks are great for yogis, but I find limited uses for them in my own dance conditioning classes. If you own yoga blocks, there are several exercises they can be beneficial for, but I would not purchase them especially for your conditioning practice. If a yoga block is needed to adapt an exercise for your body, a foam roller, textbook, or pillow can easily be substituted.
While I love resistance band work, these short 2-3 foot bands are predominantly used for foot and pre-pointe strengtheners, which can be done with an end of the PBT 10-foot resistance band instead. I also find the quality of latex used in most shorter resistance bands lacking.
I have enjoyed exercises involving Pilates Rings in past conditioning classes, but they have limited uses. A fusion ball is much more functional for challenging the inner thighs, as is a 10-foot resistance band for training the port de bras.
Many incredible exercises challenge the abdominals using body weight, yoga balls, fusion balls, and Bosu Balls. The applications of sliding discs are extremely limited, and they are less effective at stimulating the deep abdominals, instead of just the superficial muscles. Plus, you could just as easily use hand towels or socks for the same effect.
So many other pieces of more functional equipment challenge your stability just as well, if not better than this disc. I find it much too small to be of use for dance conditioning and would recommend investing in a Bosu Ball instead.
It is easy to assume the best way to train turns is with a board that maintains the mechanics of the turn while minimizing friction, but I have found them difficult to use. They are too slippery and too narrow, plus they adapt the take-off and landing of turns just enough to limit the applicability to class work. Beyond training your spot, I find turning boards of little use.
Controversially, I am not a big fan of ankle weights for dancers because they overload the quads in a less functional way than plyometric or other power training for allegro. Unless you are incredibly tapped into your iliopsoas and deep abdominals during extensions (which is very difficult and takes years of training), the added challenge of ankle weights overloads the quads and stresses the hip flexor. Challenge your extensions with stability work and PBT intrinsic strengthening exercises, not by adding weight at the ankle.
Okay, So Where Should I Start?
The movement and the equipment go hand in hand. Reach out to us and we can give you some feedback on what we recommend for your unique goals (while keeping your budget in mind).
Remember, it is less about what equipment you have and much more about how consistently and intelligently you use it.
Our Personal Online Coaching class plans take into account the equipment you have access to and I can always work with what you have.