Contemporary dance demands a unique combination of strength and flexibility—a paradox of being both powerful and fluid, grounded and airborne, controlled and released. Unlike many dance forms, contemporary draws from multiple techniques, requiring dancers to be versatile athletes with exceptional body awareness.

Whether you're just beginning your contemporary journey or looking to enhance your existing practice, building from the ground up ensures sustainable progress and injury prevention. This comprehensive guide explores the essential elements of physical preparation for contemporary dancers.

The Foundation: Understanding Contemporary Physicality

Before diving into specific exercises, it's crucial to understand what sets contemporary dance apart physically. The form often involves:

• Floor work requiring upper body strength and spinal flexibility
• Dynamic changes in level that demand powerful legs and core stability
• Fluid transitions that call for mobility throughout the entire body
• Off-balance movements requiring exceptional proprioception
• Suspension and fall techniques needing both strength and surrender

Building Strength for Contemporary Movement

Strength in contemporary dance isn't about bulky muscles—it's about functional strength that supports artistic expression. Here's how to develop it:

Core Strength: The Power Center

Your core is the epicenter of all movement. A strong core stabilizes your spine during floor work, initiates turns, and controls extensions.

Lower Body Strength: For Grounding and Elevation

Powerful legs allow for explosive jumps, controlled landings, and sustained deep pliés.

Upper Body Strength: For Support and Expression

Contemporary dance makes extensive use of floor work, lifts, and gestural movement requiring upper body engagement.

Cultivating Flexibility for Fluid Movement

Flexibility in contemporary dance serves artistic expression rather than being an end in itself. The goal is usable flexibility that enhances movement quality rather than static poses.

Dynamic Flexibility: Movement-Oriented Stretching

Dynamic stretching prepares the body for movement while developing functional range of motion.

• Leg swings forward, backward, and side-to-side
• Spinal rolls through each vertebra
• Arm circles and shoulder rotations
• Torso twists and lateral bends

Developmental Flexibility: Long-Term Gains

For lasting improvements in flexibility, incorporate these practices:

• PNF stretching (Proprioceptive Neuromuscular Facilitation)
• Yin yoga for deep connective tissue release
• Active isolated stretching
• Eccentric strengthening through full range of motion

Integrating Strength and Flexibility

The magic of contemporary training happens when strength and flexibility work together. Here's how to integrate them:

Eccentric Control

Many contemporary movements involve controlled lowering (eccentric contractions). Practice:

• Slow développés with attention on the lowering phase
• Controlled descent from jumps
• Slow roll downs and roll ups

Mobility Drills

Mobility combines strength and flexibility through active range of motion:

• Cat-cow with spinal articulation
• Hip circles and figure eights
• Shoulder dislocates (with resistance band)
• Spinal waves and undulations

Sample Weekly Training Schedule

Balance your training with this sample schedule:

• Monday: Technique class + Dynamic flexibility
• Tuesday: Strength training (full body) + Foam rolling
• Wednesday: Technique class + Developmental stretching
• Thursday: Active recovery (light cardio, mobility work)
• Friday: Strength training (dance-specific) + Dynamic flexibility
• Saturday: Technique class + Developmental stretching
• Sunday: Complete rest or gentle yoga

Listening to Your Body

While consistency is key, intelligent training requires attunement to your body's signals. Distinguish between productive discomfort that leads to growth and pain that indicates potential injury. Contemporary dance celebrates individuality—honor your unique body's strengths and limitations as you build your capabilities.

The journey of building strength and flexibility for contemporary is ongoing and deeply personal. By approaching your training with curiosity, patience, and consistency, you'll develop the physical foundation to express yourself fully through this powerful and evocative art form.