UC Irvine

ABSTRACT OF THE THESIS

A Functional Cross-Training Approach to Enhance Strength, Cardiovascular Function, and Movement Execution of Contemporary Floorwork in Collegiate Dancers

byFrankie Henderson Master of Arts in Dance University of California, Irvine, 2023 Associate Professor Kelli Sharp, Chair

The incorporation of appropriate cross-training methods is essential for the overall fitness, injury prevention, and peak performance readiness of dancers. However, such methods are not frequently taught or integrated into dancers' training. This study aimed to enhance UCI dance majors' strength, cardiovascular function, and improve their execution of contemporary floorwork movements, and provide a launchpad for better understanding the importance of supplementary weight training and aerobic capacity by employing functional cross-training techniques. The primary purpose of this experiment was to evaluate the effects of supplementary weight and cardiovascular training on strength, speed, balance, power, and cardiovascular recovery time in pre-professional dancers. This study provided an opportunity for dancers to gain insights into the field of exercise science and training for 8-weeks, including personalized programming tailored towards the development of their dancing and targeted at their current weaknesses. The 8-week study was divided into two 4-week blocks, each consisting of three one-hour training sessions per week. Each 4-week block had specific goals and followed consistent movement patterns. Pre-, mid-, and post-study tests were used to evaluate aerobic fitness, trunk stability, upper- and lower-body strength, balance, and advanced floorwork movements. The outcome measures aimed to assess the participant's overall strength, speed, balance, endurance, and recovery capabilities. The data revealed that both supplementary weight training and aerobic training can improve the strength, endurance, and movement quality of contemporary floorwork techniques. This pilot study provided the groundwork for integrating functional cross-training into dancers' regular training regimes. It will serve as a catalyst for further research to improve the overall health and well-being of dancers. Future studies are recommended to expand the sample size and implement more stringent controls in order to make more definitive conclusions, using the framework of this study as a guide.