DancerPalooza 2025 Recap: Empowering Dancers Through Strength in Burbank, CA
- Kendall Baab, MSc, CSCS
- Aug 4
- 5 min read
Updated: Aug 6
Last weekend, I had the honor of teaching two back-to-back strength and conditioning classes at DancerPalooza in Burbank, California - and I’m still riding the high. From the moment the doors opened, the energy was electric. Hundreds of dancers, ages 7 to 18, walked into the ballroom ready to sweat, learn, and grow—and that’s exactly what we did together.
As a strength coach who specializes in training dancers, this wasn’t just about getting through a workout. It was about planting a seed. My goal going in was to show every dancer in that room that strength training isn’t separate from technique—it’s part of it. And when you train your body intentionally, your dancing improves.
Here’s a full breakdown of the experience, what we covered, and why it mattered.
Why Strength Training Matters for Dancers
Before we even got into movement, I opened both classes with a question:
“Have you ever done strength training before?”
Some hands shot up. Others hesitated. I followed up with:
“What’s your goal when you come to a dance class?”
The answers ranged from “I want to jump higher,” to “I want to be more flexible,” to “I want to feel more confident.” And that is why we train.
Strength training isn’t just a side activity—it supports every technical goal dancers have. The more strength, control, and mobility dancers have, the more safely and powerfully they can move. And when dancers understand that connection, the motivation skyrockets.
Class One: Ages 11 and Under – Playful, Focused, and Fierce
We kicked off our first session with dancers ages 11 and under, and let me tell you—these young dancers had so much energy. We used it to our advantage.
🔥 The Warm-Up
Our dynamic warm-up included jumps and simple cardio patterns to elevate the heart rate while sneaking in a bit of coordination and control work. The goal? Get them present in their bodies and primed for movement.
✅ The “Before” Check-In
Before diving into strength work, I had them reflect on how their body felt in the moment. Did they feel strong? Tight? Balanced? This “before” check-in gave us a baseline we could return to at the end of class.
💪 The Circuit
Here’s what we worked through:
Fire Hydrants – to build pelvic stability and glute strength
Single-Arm Band Rows – to activate lat muscles and support arm placement
Side Plank Twists – for core rotation and control
Alternating Front Lunges – for balance, hip control, and overall leg strength
Serving Tray with Band Pull-Aparts – for shoulder strength and posture
Plank variations – abdominal and oblique strength
We rotated through each station using resistance bands and bodyweight. I gave coaching cues along the way—things like “Feel your heel pressing into the floor” or “Keep your ribs stacked over your pelvis.” These dancers were sponges. They listened, adjusted, and kept pushing themselves.
🔁 The Retest
At the end of class, we revisited some of the movements and asked dancers to reflect:
“What feels different now compared to the beginning?”“Do you feel stronger?”“Did anything get easier?”
One dancer excitedly told me after class, “I couldn’t balance for more than 5 seconds, but now I can balance for 10!” Another said, “My legs feel stronger now when I jump!”
That kind of awareness is exactly what we aim for.
Class Two: Ages 12 and Up – Strong, Focused, and Ready to Work
The older group (ages 12 and up) came in ready to sweat. You could tell right away that many of them had already been exposed to cross-training. But even so, we still started with the “why.”
🧠 Setting the Intention
We talked about how strength training is not just about muscle—it’s about stability, power, coordination, and injury prevention. Every dancer deserves to feel strong, supported, and in control of their body.
🔥 The Warm-Up
Our warm-up included jumping variations to build power and quickness, plus movement prep for what was to come. We also paused to identify their “before”—tightness, fatigue, or goals for the session.
💪 The Circuit
This group moved through a more advanced set of exercises:
Single-Leg Hip Thrusts – for glute strength and hip extension
Standing Single-Arm Wide Rows – for upper back strength and scapular control
Side Plank Holds – to build endurance in the obliques and shoulder stabilizers
Monster Walks – to fire up the glutes and promote hip alignment
Pushups – full-body strength and shoulder control
Partner Band Rotations – for core stability and fun functional movement
They worked hard. Some dancers were shaking by the end of each round—but in the best way. They were discovering new limits, new muscle groups, and new confidence in their ability to handle it.
🔁 The Retest + Reflection
We revisited a few of the movements, checking in on how their form, strength, or coordination had shifted.
I asked:
“What felt different the second time around?”“What surprised you about what you could do?”“How do you think this kind of training could help your dancing?”
The answers were reflective and mature. Several dancers mentioned they felt “more grounded,” “taller,” or “more aware of their core.” One dancer said, “I didn’t know strength training would actually help me feel more graceful.”
That’s the goal. That’s the bridge between science and dance.
My Reflections as an Instructor
Teaching at DancerPalooza was an inspiring experience, but this year felt especially powerful. The rooms were packed, the energy was high, and the dancers were incredibly receptive to learning about their bodies in a new way.
What stood out most was the shift in mindset. From the beginning of class to the end, I watched dancers go from tentative to confident. From unsure to strong. And they felt that difference—not just in their muscles, but in how they carried themselves.
It’s a reminder that strength training is not just about physical capacity—it’s a mindset tool. It teaches dancers resilience, self-awareness, and ownership of their progress. And when you create an environment where they can reflect on those shifts in real time, it becomes
empowering.
A Big Thank You
Thank you to everyone who danced, sweated, and reflected with me at DancerPalooza this year. You showed up, you pushed through, and you left stronger.
If you’re a dancer or parent looking to bring this kind of training into your regular routine, I’ve got online programs designed to meet you where you are. Whether you’re working on jumps, turns, flexibility, or overall strength, you don’t have to do it alone. Let’s keep building that strong foundation together. Dancerpalooza strength for dancers was a success!
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