HM Dance Co ~ Corona

Strength Training and Injury Prevention for Dancers

Are you…

  • A competitive dancer frustrated by repeated injuries?
  • A dance parent frustrated by having an injured dancer sitting out or concerned about risk of injury?
  • A professional dancer who fears the impact an injury could have on your income and the length of your career?
  • A athlete who wants to improve your athletic performance?
  • An individual who'd like to experience a greater freedom of pain-free movement?

If you answered yes to any of these questions, our Strength Training and Injury Prevention classes are for you!


The Strength Training and Injury Prevention program is a revolutionary injury prevention conditioning program based upon the combined work of a Doctor of Physical Therapy and a professional dancer/choreographer and is used by dance and movement therapists worldwide. This program brings the exercises of sports physical therapy to dancers in their studio (or via private lesson).


Most orthopedic dance injuries are overuse injuries caused by a repeated movement pattern that places continued stress on a tissue over a period of time. Injuries manifest over time as pain, inflammation, stiffness, weakness, and tissue damage as a result of inefficient dance technique and/or lack of effective dance-oriented cross training.


Understanding that the body in motion is a dynamic chain of moving parts, it is only as strong as its weakest link. One part affects the whole and creates optimal function or dysfunction. The dancers body not only requires vast amounts of mobility, but also the ability to stabilize that range of motion with adequate muscular strength and neuromuscular activation. Recognizing that dancers are extraordinary athletes who push the human form well beyond its evolutionary limitations, this program has taken this science and catered it specifically to the dancer’s biomechanics and physiology (although it will benefit all athletes and parents as well).


Our program bridges the gap between sports therapy and traditional dance technique, creating the most efficient and effective way to warm-up, mobilize, and stabilize the dancer’s body in all three planes of motion. This is the same science that prepares professional and elite level athletes to perform optimally, while dramatically decreasing their chances for injury. Our Strength Training and Injury Prevention program is optimal for every kind of dance: Ballet, contemporary, jazz, lyrical, hip hop, ballroom, cabaret…whatever your style, our program will strengthen your body so that the artist in you can move freely.


Our Strength Training and Injury Prevention program is designed to be part of HM Dance Co’s full dance program and integrated into the beginning of every class, before every rehearsal, and our dancers to utilize prior to every audition and performance. Our program is not intended to replace dance technique training classes but to greatly enhance them. Our full program is offered in 45 conditioning classes or as private lessons. Within each lesson, we add a “focus of the month” with individual exercise sets focusing on specific areas (e.g., foot, ankle & knee stability; ACL injury prevention; glute strengthening exercises;  shoulder stability and more). This curriculum makes it easy to incorporate injury prevention along with strength and conditioning, giving the dancers at HM Dance Co the tools to rise above the competition. When practiced regularly, these exercises are scientifically proven to help prevent the occurrence of injuries and are backed by research based evidence. At HM Dance Co we believe in improving the health of our dancers and teaching them the value of taking care of their bodies.


If there is a specific area of focus you’d like your dancer to learn (or for yourself), book a private lesson with Ms Laura.


This class is taught by:
Ms Laura Crittendon, MA, DMT, LMT
(HM Dance Co & Performing Arts resident Dance Movement Therapist & Master Teacher)

Class is held Thursday evenings at 6:45pm

Come join us!

Would you like to join us in this class?

This class is open to many levels and abilities, and it is quite a challenging class.


For more information on rates and joining class, please contact HM Dance Co at  951-733-6859