Expert: Dianne M. Buxton - 11/30/2010

Question
My daughter, (age 13, 5'2" 100 lbs.) has 4-5 years experience with ballet. She recently danced several minor roles in three of her ballet school's performances of "Nutcracker." (It's a well regarded school in Silicon Valley. Her teachers love her work attitude and upbeat personality.)

She wants to advance levels as fast as 3 classes per week will allow her. (She would take a fourth class, but we think it puts too much pressure on her school [straight A's] and sleep [not quite enough] schedule.)

I suggested some strength training may improve her technique. She is prey to the myth of "bulking up" as a side effect, so she needs some straight information.

Questions: Is she too young to add a moderate regime of strength training? (With the advent of her period many months ago, her MD mom says she has stopped growing.)

Can you recommend a regimen she could follow 2-3 days per week for the 6-7 months until the school year ends?  (We have both free weights and a Concept2 rowing machine in our garage, as well as a pull up bar indoors.)

Thank you so much.  

Answer
Hi Dennis. I think your daughter would benefit best from Pilates. It is a ballet based training that emphasizes the long and lean, stretched out result. Many dancers use it to rehab after an injury, or do Pilates routines while recovering from an injury. It really targets the core muscles well, and is generally excellent.

If she is a sharp learner she can learn from a DVD, maybe have a couple of classes if she doesn't understand something. Pilates can be done with a machine, and many studios use The Total Gym since Pilates machines are expensive. Your rowing machine would possibly be useful too. However, Pilates can be done solely with mat work. Rent a couple of DVD's on Pilates - and get one that you like. I'm sure she could start at an intermediate level.

For leg extensions she needs to strengthen the hip flexor muscles and quads.

If she wants to refine and strengthen her sole of the foot muscles she can use The Perfect Pointe Book which she can review at http://balletpointeshoes.info This would load up her foot muscles correctly for pointe work and jumping, and improve her control.

Assure her that those who want to bulk up go through rigorous weight training minutiae to achieve it, and many never do because of the type of muscles they have. If she were designed bulky, ballet already would have achieved that effect.

Hope this gets her started - all the best to you both.