The Smart Start: Injury Prevention for a Successful Dance Year

Before I got into the dance world — I was an athlete.

For the first 18 years of my life, I played sports at a high level. That background shaped how I train, how I move, and how I take care of my body as a dancer. I bring that same mindset to the studio:

Train like an athlete. Move like an artist. Recover like a pro.

If you want to feel strong in class, avoid injuries, and dance for a long time — not just this year, but years from now — then you’ve got to train smarter. The habits you build now will either hold you together… or hold you back.

Let’s talk about what it really takes to stay healthy, feel powerful, and show up ready every single week.

Dance Is Not Enough — You Need to Train

Taking class is important — but class alone won’t build a strong, durable body. Dance is repetitive. It uses the same muscles over and over. It pushes flexibility and control, but doesn’t always build power or stability.

To really support your dancing, you need to cross-train.

Start adding:

• Strength training – especially glutes, hamstrings, and core

• HIIT & plyometrics – for power, speed, and stamina

• Mobility work – to keep your joints healthy and muscles balanced

• Sports + play – to stay agile and well-rounded

• Core conditioning – to hold your center through everything

Cross-training isn’t a bonus. It’s how you keep showing up stronger. Two to three times a week is all it takes. Think of it like investing in your body — and your future.

Warm-Up = Your Pre-Class Power-Up

If you’re showing up to class and starting with a plié before your body is ready, you’re missing the moment that sets you up for success.

Warming up isn’t just about avoiding injury. It’s about:

• Feeling connected to your muscles

• Getting mentally present

• Starting class already on

A good warm-up includes:

• Light cardio to raise your heart rate

• Joint mobility (hip circles, ankle rolls, etc.)

• Core + glute activation

• Breathwork to get grounded and focused

Show up 10–15 minutes early. It changes everything. You’ll move better, feel stronger, and be more locked in from the first count of eight.

Performing Binary by Robert Rubama with LUNA Dance Company

How I Warm Up — And Why It Works for me

Here’s exactly what I do before every class or rehearsal. I’ve dialed this in from years of experience — and I do it because it works.

1. Core First – Mobile planks like mountain climbers or single leg circles to fire up my center.

2. Glutes + Hamstrings – Leg swings, bridges, and lunges to activate the lower half.

3. Spinal Mobility – Cat-cow flows into back rolls to loosen and wake up the back.

4. Seated Breath + Pelvis – I sit, curve, and breathe deeply to connect lower back and breath.

5. Graham Floorwork – The first 3–4 exercises to center myself through contraction, breath, and control.

6. Feet + Neck – Gentle rolls and articulation to finish.

This isn’t optional. This is how I stay injury-free, present, and powerful — day after day.

Cooling Down: The Most Underrated Habit in Dance

Let’s talk about what everyone skips — and what could actually change how your body feels tomorrow:

Your cool-down.

This is where recovery starts. It’s how you reset, protect your joints, and keep your body ready for the next day. Cooling down is not extra. It’s one of the most powerful tools in your training.

❌ What happens if you skip it:

• You stay tight.

• You feel sore the next day.

• Your body doesn’t recover — and it starts to break down.

• Progress slows and injuries creep in.

✅ What to do instead:

• 5–10 minutes of active recovery after class

• Stretch your hips, calves, hamstrings, back

• Breathe deeply to calm your nervous system

• Hydrate + refuel (protein + complex carbs)

• Legs up the wall, or lie on your back and breathe

Want to wake up tomorrow feeling good instead of stiff? Cool down. Every time. Even 5 minutes can make a huge difference.

Longevity Starts Now

Here’s what nobody tells you early on:

How you train now affects how long you’ll be able to dance.

If you want to perform, tour, teach, choreograph — or simply keep dancing into adulthood — these habits will be what keep your body going.

• Show up early and warm up with intention

• Cross-train to fill the gaps

• Cool down so you can come back stronger tomorrow

This isn’t about doing more. It’s about training smart.

💭 3 Questions for You:

1. Am I preparing my body before class — or just hoping it holds up?

2. What can I add to my week to build strength and protect my joints?

3. Am I giving myself time to recover so I can keep showing up fully?

Train like an athlete. Dance with intention. Protect your body — and it will carry you wherever you want to go.

You have big goals this season. Let’s make sure your body is ready to meet them.