The use of large rubber bands in dance training for conditioning and muscle balance

Bullen, Vera MA, BA, The University of Auckland, Auckland, New Zealand; and Surgenor, Brenton MA, BPhys Ed, University of Auckland, Auckland, New Zealand

This movement session will take the participants through a conditioning programme utilizing inexpensive rubber bands for performance enhancement and injury prevention.  The exercises - complementing established methods - draw from existing body conditioning techniques including Pilates and yoga, utilize large rubber bands (size 109), and is a portable, inexpensive and effective alternative to equipment-based training methods. In terms of injury prevention, the rubber bands facilitate targeted muscle engagement and strengthen weak muscle groups. Progressive resistance training helps achieve muscular balance by strengthen muscles through a greater range of motion in both the isolation of specific muscle groups, and in compound movements that work a series muscles in progression. In terms of performance enhancement, this method aids in correcting faulty movement patterns through exercises that focus on muscular efficiency and re-patterning, and by promoting dynamic skeletal alignment as an active training component. This method helps develops flexibility by allowing the dancer to remain in healthy alignment whilst utilising a greater leverage, achieving a greater number of positions, and aids in stretching without excess tension. The presenters will discuss the philosophical underpinnings of the programme alongside anatomical and biomechanical applications.  Participants will be given comprehensive notes and their own bag of rubber bands to get them started.