Building the Strength, Flexibility, and Control Needed for Powerful Contemporary Movement
Contemporary dance demands a unique combination of strength and flexibility—a paradox of being both powerful and fluid, grounded and airborne, controlled and released. Unlike many dance forms, contemporary draws from multiple techniques, requiring dancers to be versatile athletes with exceptional body awareness.
Whether you're just beginning your contemporary journey or looking to enhance your existing practice, building from the ground up ensures sustainable progress and injury prevention. This comprehensive guide explores the essential elements of physical preparation for contemporary dancers.
The Foundation: Understanding Contemporary Physicality
Before diving into specific exercises, it's crucial to understand what sets contemporary dance apart physically. The form often involves:
- Floor work requiring upper body strength and spinal flexibility
- Dynamic changes in level that demand powerful legs and core stability
- Fluid transitions that call for mobility throughout the entire body
- Off-balance movements requiring exceptional proprioception
- Suspension and fall techniques needing both strength and surrender
Building Strength for Contemporary Movement
Strength in contemporary dance isn't about bulky muscles—it's about functional strength that supports artistic expression. Here's how to develop it:
Core Strength: The Power Center
Your core is the epicenter of all movement. A strong core stabilizes your spine during floor work, initiates turns, and controls extensions.
Plank Variations
Front planks, side planks, and plank with leg lifts build endurance in the deep abdominal muscles.
Pilates Hundreds
Excellent for building core stamina while maintaining controlled breathing.
Dead Bugs
Develops coordination while maintaining spinal stability during limb movement.
Lower Body Strength: For Grounding and Elevation
Powerful legs allow for explosive jumps, controlled landings, and sustained deep pliés.
Plié Squats
Performed in turnout position to build dance-specific strength.
Single-Leg Deadlifts
Develop balance and strength in the posterior chain.
Calf Raises
Essential for relevé control and jump elevation.
Upper Body Strength: For Support and Expression
Contemporary dance makes extensive use of floor work, lifts, and gestural movement requiring upper body engagement.
Push-Up Variations
Build strength for floor work and partnering.
Pull Exercises
Rows and lat pull-downs develop back strength for port de bras.
Rotator Cuff Work
Critical for shoulder health and fluid arm movements.
Cultivating Flexibility for Fluid Movement
Flexibility in contemporary dance serves artistic expression rather than being an end in itself. The goal is usable flexibility that enhances movement quality rather than static poses.
Dynamic Flexibility: Movement-Oriented Stretching
Dynamic stretching prepares the body for movement while developing functional range of motion.
- Leg swings forward, backward, and side-to-side
- Spinal rolls through each vertebra
- Arm circles and shoulder rotations
- Torso twists and lateral bends
Developmental Flexibility: Long-Term Gains
For lasting improvements in flexibility, incorporate these practices:
- PNF stretching (Proprioceptive Neuromuscular Facilitation)
- Yin yoga for deep connective tissue release
- Active isolated stretching
- Eccentric strengthening through full range of motion
Integrating Strength and Flexibility
The magic of contemporary training happens when strength and flexibility work together. Here's how to integrate them:
Eccentric Control
Many contemporary movements involve controlled lowering (eccentric contractions). Practice:
- Slow développés with attention on the lowering phase
- Controlled descent from jumps
- Slow roll downs and roll ups
Mobility Drills
Mobility combines strength and flexibility through active range of motion:
- Cat-cow with spinal articulation
- Hip circles and figure eights
- Shoulder dislocates (with resistance band)
- Spinal waves and undulations
Sample Weekly Training Schedule
Balance your training with this sample schedule:
- Monday: Technique class + Dynamic flexibility
- Tuesday: Strength training (full body) + Foam rolling
- Wednesday: Technique class + Developmental stretching
- Thursday: Active recovery (light cardio, mobility work)
- Friday: Strength training (dance-specific) + Dynamic flexibility
- Saturday: Technique class + Developmental stretching
- Sunday: Complete rest or gentle yoga
Listening to Your Body
While consistency is key, intelligent training requires attunement to your body's signals. Distinguish between productive discomfort that leads to growth and pain that indicates potential injury. Contemporary dance celebrates individuality—honor your unique body's strengths and limitations as you build your capabilities.
The journey of building strength and flexibility for contemporary is ongoing and deeply personal. By approaching your training with curiosity, patience, and consistency, you'll develop the physical foundation to express yourself fully through this powerful and evocative art form.
