2026 COMPANY STRENGTH & CONDITIONING CURRICULUM
Dear Monsters Company Families,
We are writing to share an important and carefully considered curriculum development that will be introduced into our Monsters Company training program in 2026.
This update has been planned over a significant period of time and is the result of extensive research into youth dancer development, safe training progressions, and age-appropriate strength and conditioning practices. Our goal has always been to ensure that any evolution of the Monsters program is intentional, informed, and aligned with the long-term wellbeing of our dancers.
WHY STRENGTH,CONDITIONING & POWER TRAINING MATTER FOR DANCERS
Dance is a high-impact, physically demanding discipline that requires strength, control, coordination, and power. Dancers regularly experience:
• Repetitive jumping and landing forces
• High-impact movement patterns
• Demands on joint stability, balance, and alignment
• Fatigue under performance and competition conditions
When strength and power are developed appropriately, dancers are better able to:
• Absorb and generate force efficiently
• Improve jump height and explosivity
• Maintain control and alignment under fatigue
• Reduce the risk of overuse and impact-related injuries
Importantly, this type of training is not about bodybuilding or gym-style lifting. It is about teaching dancers how to move efficiently, land safely, and generate power in a way that supports their dancing.
AGE APPROPRIATE TRAINING PATHWAYS AT MONSTERS
All physical training at Monsters is guided by developmental readiness, not simply age or year level. Our 2026 approach will be structured as follows:
COMPANY DANCERS UNDER 12 YEARS OLD
For our younger company dancers, external weights will not be introduced.
Training at this stage focuses on:
• Bodyweight strength and control
• Fundamental movement patterns
• Coordination, balance, and postural stability
• Plyometric preparation through controlled jumping and landing mechanics
We will incorporate plyometric training using plyometric boxes to specifically develop:
• Explosive power in a safe, controlled way
• Correct take-off and landing technique
• Coordination and force absorption
This allows dancers to build power without external loading, which is the most appropriate and safest approach for growing bodies.
Additional tools used include:
• Resistance bands (therabands)
• Yoga blocks
• Bodyweight-based conditioning
This phase builds the essential foundations required for future progression.
COMPANY DANCERS 12 YEARS AND ABOVE
From 12 years company and above, dancers will begin to progressively incorporate external resistance as part of their conditioning training.
This will include structured use of:
• Light to moderate dumbbells
• Plyometric boxes
• Resistance bands
• Fitness sliders
• Yoga blocks
The introduction of weights at this stage supports:
• Improved force production and absorption
• Increased muscular strength and joint stability
• Enhanced explosive movement quality
• Preparation for the physical demands of advanced training and performance
All loading will be carefully programmed, conservative, and progression-based. The emphasis remains on movement quality, control, and alignment — not the amount of weight lifted.
PLYOMETRICS & DANCE PERFORMANCE
Plyometric training is a key component of dancer athleticism when introduced correctly. At Monsters, plyometrics are taught progressively, beginning with landing mechanics and control before advancing intensity.
This approach supports:
• Increased power and jump height
• Safer and more efficient landings
• Reduced impact stress through improved movement quality
SAFETY, SUPERVISION & PROGRAM DESIGN
The safety and wellbeing of our dancers underpins every programming decision we make.
All strength, conditioning, and plyometric training at Monsters is:
• Research-informed and developmentally appropriate
• Introduced progressively over time
• Closely supervised by our teaching team
• Integrated intentionally into the broader dance curriculum
Our focus is on long-term dancer health, confidence, and sustainability, ensuring dancers are physically prepared not just for current training demands, but for future growth.
LOOKING AHEAD
This curriculum development reflects Monsters’ ongoing commitment to evolving our training pathways with care, clarity, and integrity. We believe this addition will further enhance the strength, resilience, and performance quality of our dancers while continuing to prioritise their wellbeing.
We appreciate your trust as we continue to grow and refine the Monsters Company program. If you have any questions, we welcome open conversation and are happy to discuss this further.
Warm regards,
Lettie
Head of the Company Program
Monsters of Dance
CONTACT US!
Mon – Wed : 9am - 8pm
Thu: 2pm - 8pm
Friday: 9am - 5pm
Sat : 8:30am - 1pm
Sunday : Closed
Contact Us
ADDRESS
Unit B4/1-3 Rodborough Rd
Frenchs Forest NSW 2086
Mon – Wed : 8:00 am – 6:00 pm
Thu – Sat : 10:00 am – 8:00 pm
Sunday : Closed
About
At Monsters Of Dance we strive to provide a joyful and valuable experience for our students and their families. Our diverse classes allow us to cater those looking for their very first dance class as well as offering committed training and exceptional choreography for dancers who want more!
Unit B4/1-3 Rodborough Rd
Frenchs Forest NSW 2086
Email: [email protected]
Telephone: 1483 900 204