Dancers have a 90% injury rate compared to 20% observed in rugby and football athletes. Preventative equipment or techniques, such as braces or taping, are less available to dancers to maintain the aesthetic appeal of the sport.

PURPOSE: To improve dance-related jump technique and force production with a 6-week resistance training program.

METHODS: Six women (19 ± 1 yrs) in competitive dance completed resistance band rehabilitation exercises of the foot and ankle two times a week for 6 weeks. Before and after training, the dancers performed a standing bilateral jump to single-leg landing (take-off and landing peak force [N], loading velocity [N/s]) and maximal isokinetic plantar- and dorsiflexion (30°, 60°, 120° s-1[N/m]) of the dominant limb. Statistical analyses (p≤0.05) included paired samples t-tests (pre- vs post-intervention) and correlations (%Δ).

RESULTS: There were no changes in take-off peak force (pre: 1445 ± 318 N, post: 1375 ± 207 N, p = 0.661), landing peak force (pre: 1157 ± 216 N, post: 1228 ± 290 N, p = 0.253), loading velocity (pre: 9803 ± 3033 N/s, post: 10545 ± 856 N/s, p = 0.208), or isokinetic peak force for 30° s-1 (plantar pre: 42 ± 31 N/m, post: 45 ± 35 N/m, p = 0.478; dorsi pre: 26 ± 10 N/m, post: 23 ± 3 N/m, p = 0.465), 60° s-1 (plantar pre: 27 ± 23 N/m, post: 31 ± 26 N/m, p = 0.222; dorsi pre: 17 ± 1 N/m, post: 18 ± 4 N/m, p = 0.603), or 120° s-1 (plantar pre: 20 ± 14 N/m, post: 22 ± 19 N/m, p = 0.466; dorsi pre: 13 ± 1 N/m, post: 15 ± 5 N/m, p = 0.313). There were significant and strong correlations between the %Δ in loading velocity and %Δ in 120° s-1 plantarflexion force (r2 = 0.719, p = 0.033) and %Δ in 120° s-1 dorsiflexion force (r2 = 0.787, p = 0.018), and between %Δ in take-off peak force and %Δ in 60° s-1 dorsiflexion (r2 = 0.887, p = 0.005) and %Δ in 120° s-1 plantarflexion (r2 = 0.666, p = 0.048).

CONCLUSION: While there were no significant changes in pre- to post-testing measures, a greater change in plantar- and dorsiflexion force performed at 60° and 120° s-1 were strongly correlated with improvements in loading velocity and take-off peak force. Further, each dancer reported a noticeable increase in both stability and control in performance following the program. Our findings indicate that dancers should focus on improved power production to improve stability and take-off mechanics, which may reduce injury risk in this population.