Incorporating Unilateral Variations of Weightlifting and Powerlifting Movements Into the Training Program of College-Level Dancers to Improve Stability

Abstract

ABSTRACT Properly structured resistance training can induce sport-specific neuromuscular adaptations, such as muscular strength, power, neuromuscular coordination, and joint range of motion in competitive athletes. Adapting traditional weightlifting and powerlifting-associated resistance exercises to be performed unilaterally can also be used to enhance stability. The purpose of this training program is to introduce weightlifting and powerlifting-associated exercises to members of a college-level dance team, with the goal to incorporate unilateral variations of these exercises to enhance stability in preparation for a dance performance. The training program follows the phases of periodization, with unilateral training occurring in the peak phase just before the performance.