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The Athlete Within: Elevating Your Pole and Aerial Practice

Pole dancing and aerial arts are more than just mesmerizing performances; they're a testament to human strength, agility, and endurance. If you pole dance or engage in aerial arts, you're not just an artist; you're an athlete. These disciplines demand a blend of artistic expression and athletic rigor, challenging your body and mind in extraordinary ways.



Our personal trainer and pole instructor doing a barbell deadlift


The Athletic Demands of Pole and Aerial Arts

Physical Load: In pole and aerials, your body faces dynamic loads with every spin and unstable movements, particularly when performing in high heels or executing drops. These elements introduce significant force through the body, highlighting the need for comprehensive physical preparation.

Cardiovascular Endurance: The choreographed component of pole dancing isn't just for show; it's a cardiovascular powerhouse. Navigating through routines demands sustained energy output, making each performance a testament to your heart's endurance.

Strength and Conditioning: The strength required to perform many pole and aerial tricks is immense. Beyond the tricks themselves, the conditioning work done in classes lays the foundation for these feats, emphasizing the necessity of a well-rounded athletic regimen.

Flexibility: Achieving splits and backbends in pole and aerial arts goes beyond average flexibility. It requires pushing your body into ranges that are both extreme and athletic, underscoring the importance of dedicated flexibility training.

Executing Complex Tricks: Mastering pole and aerial tricks demands more than just physical strength and flexibility; it requires the skillful integration of strength, coordination, and flexibility. The ability to combine these elements seamlessly is what sets pole athletes apart.


Training Like an Athlete

Planning Your Training: Success in pole and aerial arts comes from more than sporadic practice. It requires planning your training with a focus on progression, skill development, and technique refinement, ensuring continual growth and improvement.

Nutrition: Proper nutrition fuels your body for training, supports recovery, and enhances overall performance. Understanding and implementing nutritional strategies tailored to your athletic needs is crucial for every pole athlete.

Sleep: Recovery isn't just about what you do after training; it's also about giving your body time to rest and heal. Adequate sleep is paramount for mental clarity, physical recovery, and performance.

Recovery Techniques: Integrating recovery techniques such as walking, sauna, rehab exercises, foam rolling, or massage into your routine helps mitigate the risk of injury and prepares your body for future training sessions.

Rest Days: Incorporating rest days into your training schedule is essential for muscle recovery and injury prevention, allowing you to return to your practice stronger and more prepared.

Cross-Training: Diversifying your training through cross-training can enhance your pole and aerial capabilities by improving overall fitness, correcting imbalances, and reducing the risk of injury (this is where we come in to help you).


So What Now?

Pole dancers and aerialists embody the essence of athleticism, combining artistry with physical prowess. Recognizing and nurturing this athleticism through comprehensive training, nutrition, and recovery can propel you to new heights in your practice. Embrace your identity as a pole athlete and invest in your athletic development for a future of stronger, more impressive performances.


Are you ready to take your pole and aerial practice to the next level? Explore our services designed to support your journey as a pole athlete. From cross-training (PT/strength and conditioning and online home/gym programming) to recovery strategies (remedial massage, chiro, POLElatès), Body & Movement Collective is here to elevate your performance. Reach out today and start redefining your limits.




Our personal trainer Alana competing at a pole competition, doing a static V

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