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Built for Dance Academy

@builtfordance

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Train Stronger. Dance Longer.
Dance conditioning built by healthcare professionals.
šŸ“Toronto, Ontario
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Hi, Iā€™m Madeline šŸ‘‹ A Registered Kinesiologist and experienced dance instructor, choreographer and strength & flexibility trainer. My goal is to make science-backed injury prevention, strength and flexibility training more accessible for dancers of all ages and experience levels. I help dancers who are serious about staying injury free (or returning to dance after injury), and performing at their highest potential. Dance studio schedules are often packed full of choreography and technique classes, leaving very little room for proper conditioning. Thatā€™s why Built for Dance Academy was created - to fill that gap and equip dancers with evidence-based, individualized programming created by healthcare professionals who understand the anatomical and biomechanical nuances of growing dancers. Want to learn more? Send me a DM or email me at the link in my bio. Hereā€™s to helping all dancers train stronger, and dance longer šŸ©µ by @builtfordance
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3 months ago
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Dance conditioning and injury prevention created by healthcare professionals to help dancers train stronger, and dance longer šŸ©µ Coming soon šŸ‘€ by @builtfordance
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3 months ago
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1:1 virtual and in-home training for dancers who are serious about staying injury-free and performing at their highest potential. - Strength - Flexibility - Injury prevention - Technique improvement - Specific skills - Return to dance after injury Created by healthcare professionals, for dancers who want to train stronger and dance longer šŸ©µ DM us for more info our email us through our bio by @builtfordance
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3 months ago
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The first month back at dance is always full of excitement from both the dancers and their teachers, which is a beautiful thing. What we consistently start to see a month later, however, is an increase in injury rates. Now is the time when the fatigue from the first full month back at dance (and school) starts to set in, and if your dancers went from not dancing at all over the summer to all of a sudden dancing 10+ hours per week, theyā€™re at risk of injury. Studios can better manage this by ensuring their dance season begins gradually, building up towards longer hours of training and intensity. Teachers can better manage this by not throwing their hardest technique and choreography at their students right away, but rather focusing on building the foundations to create a strong and healthy technical base while allowing their students to adapt to being back in the studio. Dancers (and their families) can better manage this by prioritizing quality sleep, balanced nutrition, and adequate water intake, as well as speaking up when theyā€™re in pain. As studio owners and educators we need to take into account that a lot of kids are coming back from the summer and being thrown into full school days with the homework and stress that comes with it, are likely sleeping less or having lower quality sleep, and are back to dancing most weeknights and for some, weekends as well. This is a huge change in their routines and nervous systems, and is why we need to be on the lookout for changes in our students that indicate fatigue and pain. Check out the full blog post on our website. Train stronger, dance longer šŸ©µ by @builtfordance
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19 days ago
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Spine & core control are two non-negotiables for dancers. This exercise will help improve your spinal articulation and core strength, leading to smoother transitions and improved overall control of your spine and pelvis while dancing. Dancers need to be able to control their spine while maintaining the alignment of their pelvis, and this exercise trains just that. Performing this exercise slowly is key - avoid relying on momentum to move, but rather initiate the movement from pelvis on the way down, and core on the way back up. Train stronger, dance longer šŸ©µ by @builtfordance
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24 days ago
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This is why we never use ankle weights with our dancers: Thereā€™s a lot of videos online at the moment of dancers performing kicks, jumps, turns, scorpions, etc., with ankle weights on to ā€œstrengthenā€ their muscles. But, the further a weight is placed down the leg, the more stress it can place on the knees, hips and lower back, and if a dancer isnā€™t strong enough already to meet that demand, theyā€™re going to compensate for their lack of strength in other areas, potentially increasing their risk of injury. This is especially important when considering young, growing dancers. There are growth plates at the joints that may not yet be fused, and these are vulnerable to injury - for example, placing an weight on the ankle and then having your dancer perform leg lifts, extensions, kicks, etc., is going to place a considerable amount of strain on the knee joint, where their growth plate may not yet be fused. If youā€™re looking to improve the strength of the specific muscles responsible for lifting their legs, thereā€™s better, more specific ways to go about it that wonā€™t place so much torque on their joints.Ā  Check out the full blog post on our website āœØ Train stronger, dance longer šŸ©µ by @builtfordance
1
a month ago
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Calling all dance parents - do you have a dancer with knee pain just below the knee, accompanied by inflammation, tender to touch, and maybe even a bony lump? Osgood-Schlatter disease has a really scary name, but is one of the most common causes of knee pain in adolescent athletes. Step one is always to get them looked at by a healthcare practitioner who understands the demands of dance (not someone whoā€™s just going to tell them to stop dancing, because we all know that isnā€™t going to happen). Thereā€™s a variety of ways Osgood-Schlatters can be managed through proper stretching and strengthening, taping techniques, and teaching your dancer to understand how to dance within their limits to avoid further discomfort. At Built for Dance we train dancers to understand their bodies so that they can confidently look out for themselves in all of their classes, not just when theyā€™re training with us. Train stronger, dance longer šŸ©µ by @builtfordance
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a month ago
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Why we love this exercises for dancers of all styles and skill levels: - Blends core engagement with dynamic spinal articulation - Improves segmental spinal control - Engages serratus anterior and lower trapezius muscles (trains shoulder stabilizers) (useful for port de bras, forearm balances, and floorwork) - Sphynx pose encourages healthy thoracic extension (sitting at a desk all day for school or work? you need this) - Engages transverse abdominis (ā€œdeepā€ core) Because dancers not only need a strong core, but a strong core that can move dynamically with control šŸ©µ by @builtfordance
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2 months ago
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Tilts are a skill that are commonly taught in most technique classes, but not always broken down into their functional components. The more that dancers understand the why and how behind their movement, the better they will be able to execute their skills and the more likely theyā€™re going to be able to catch themselves compensating for areas that are weak/inflexible! There are so many ways to compensate in a tilt - if the hip flexors arenā€™t strong enough to lift the leg, the dancer will hike their pelvis to get the leg higher. If the hamstrings arenā€™t flexible enough, the dancer will tilt the pelvis and arch the lower back to create the illusion of a flatter line. Ensure that you (or your students!) are checking all of the required anatomical/biomechanical boxes before progressing any skills - and when it comes to tilts, the leg should only go as high as the dancer is able to maintain proper alignment! by @builtfordance
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2 months ago
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One area that every single dancer can benefit from strengthening: hamstrings. Your hamstrings help control your kicks, jumps, landings and quick direction changes. Theyā€™re needed to actively lift and sustain arabesques, and can help counter tight, dominant hip flexors and quads. Exercises like the hamstring bridge enhance eccentric and concentric control, help train pelvic stability and control, and most importantly help train your body to maintain alignment, posture and control while moving. Hamstrings are also muscles that are frequently pulled and even torn due to the extreme flexibility demands placed on them by many forms of dance. If your hamstrings are extremely flexible but also extremely weak, you wonā€™t be able to achieve the same lines while dancing that you can while passively stretching, and youā€™re opening the door for potential injuries. Looking to improve your jumps, landings, turns, extensions, and overall athleticism? Start here. by @builtfordance
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2 months ago
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Dancers, donā€™t wait until after intensives and the regular season start - begin your strength and flexibility training NOW, and set yourself up for success this dance season. šŸ’ƒ Returning to dance after a whole summer off can be intense, but our virtual and in-person privates can help prime your body for a strong (and safe) return to dance! Weā€™re excited to announce our in-person training now available at @the.vault.fitness (how gorgeous is this space šŸ˜). And parents, they also offer top tier personal training so you can get your training in at the same time as your dancer! šŸ’Ŗ Check out our website at the link in our bio to learn more, or shoot us DM. We canā€™t wait to train with you. taken in Avenue Rd and Davenport by @builtfordance
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2 months ago
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ā€œRunning will cause injury and joint problemsā€ ā€œDancers donā€™t need to train long endurance, they need short bursts of energyā€ ā€œDancers who run perform betterā€ ā€œIf youā€™re running your time could be better spent on other trainingā€ Thereā€™s a lot of discourse about running in the dance world, and like most things, thereā€™s no straight answer as to if all dancers should run or not. Running can be a fantastic addition to your cross-training - but if you truly hate running and have no desire to learn how to do it, thereā€™s other ways to train your cardio for dance, such as swimming or biking. Traditional dance classes donā€™t typically train long-form endurance, but rather short bursts of cardio. Training long-form cardio can be beneficial when it comes to getting through long performance and competition days. Itā€™s an effective way to build your stamina. Will you get injured if you start running? Not if you do it properly. A proper warmup, a good pair of running shoes, proper running biomechanics and a proper cool-down will all contribute to staying injury-free, and running has actually been shown to increase bone density, an important component of preventing stress fractures (which are an extremely common form of injury in dancers). So should you add running to your training regimen? If youā€™re serious about improving your stamina and learning how to run properly, then yes! If you would rather poke your own eyes out than lace up, but want to improve your endurance and stamina, thereā€™s lots of other options out there. Train stronger, dance longer. šŸ©µ by @builtfordance
1
2 months ago
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