Strength4Dance
Workshops for Dancers and Teachers
Strength4Dance delivers relevant, accessible, and scientific strength training programmes for dancers at all stages of their training, development and career.
Explore studio programmes for dance teachers alongside short workshops developed from Your Body, Your Tool, Your Career.
For Dancers
Build knowledge and practical strategies that support a strong and adaptable body for dance.
For Teachers
Update your knowledge and bring safe strength and conditioning principles into the studio.
For Studios
Introduce structured programmes and short workshops for students across genres and abilities.
Studio Programmes
Band-ITS Barre and Core for the Studio
Two established teacher-training programmes designed for qualified movement practitioners working across Pilates, yoga, dance, rehabilitation and allied health.
Band-ITS Barre Teacher Training
$500.00
Upon completion of the course, you will have the knowledge and repertoire to teach the Band-ITS Barre Strength and Conditioning Program to students and clients from all dance genres and abilities.
You will learn
- Mobilise the body to achieve safe range and flexibility
- Understand how muscles, tendons, bones and fascia work together
- Design safe conditioning classes with progressions and regressions
- Use accurate cueing and hands-on corrections
- Strengthen the powerhouse and integrate 3D movement patterns
Band-ITS Core Online Teacher Training
$500.00
This online workshop teaches dance teachers, Pilates instructors and fitness professionals about training the dancing body. The programme progresses through six levels, from mobility to strength on one leg.
You will learn
- Mobilise the body to achieve safe range and flexibility
- Understand how muscles, tendons, bones and fascia work together
- Design safe conditioning classes with progressions and regressions
- Use accurate cueing and hands-on corrections
- Strengthen the powerhouse of the body: the hips and pelvis
Online Class Packs
Band-ITS 10-Week Programmes
Follow graded physio-rehab classes at home or in the studio, supported by educational videos and Band-ITS equipment.
Band-ITS Barre 10-Week Class Pack
$230.00
This 10-week course introduces techniques and exercises used regularly in physio, Pilates and strength rehab sessions. It supports core stability and global strength in the arms, legs and trunk.
What’s included
- 10 x 1-hour graded physio rehab strength classes
- 11 x educational videos covering anatomy, dynamic slings and 3D movement patterns
- 1 x Band-ITS Ultimate Kit
- Lifetime access to repeat the classes
Band-ITS Core 10-Week Class Pack
$230.00
This 10-week course introduces techniques and exercises used regularly in physio and rehab sessions, primarily focusing on the hips and pelvis: the powerhouse area for control and energy transfer.
What’s included
- 10 x 1-hour graded physio rehab classes
- 11 x educational videos covering hip anatomy, dynamic slings and 3D movement patterns
- 1 x Band-ITS Lower Limb Kit
- Massage balls and a stability ball
- Lifetime access to repeat the classes
Short Workshops
Learning drawn from the book
Sally has presented this content to full-time dance schools across Sydney and Melbourne. The workshop topics are drawn from Your Body, Your Tool, Your Career, a training manual created to help dancers understand and care for their bodies.
Flexibility & Mobility Training
A short workshop topic taken from the Strength4Dance training manual.
Turnout Training
A short workshop topic taken from the Strength4Dance training manual.
Injury Prevention
A short workshop supporting dancers to learn about their bodies and prepare for the demands of dance.
Safe Dance Practice
A short workshop focused on safe movement practice, body awareness and career longevity.
Built for the Dance Studio
Practical learning for stronger, more resilient dancers
Band-ITS studio conditioning gives teachers practical ways to support mobility, strength, technique and injury-resistant movement.
- Creates safe mobility and flexibility through fascial release techniques
- Helps students isolate and activate the correct muscles
- Helps reduce unnecessary muscle activation or gripping
- Builds strong, lean muscle while developing stamina and fitness
- Develops a healthy and injury-resistant body for a lifetime of dance
Video Gallery
Watch Band-ITS Barre and Core
Programme introductions, demonstrations, comparisons and feedback collected from the original Band-ITS Barre and Core pages.
Band-ITS Barre Videos
Welcome to Band-ITS Barre
Band-ITS Barre - demo at high speed!
Band-ITS Barre v Reformer
Band-ITS Barre v Mat Pilates
Band-ITS Barre v the Gym
Band-ITS Barre - testimonial
Band-ITS Barre feedback - Academy Ballet
Barre feedback; Serenade Ballet Academy
Barre feedback; Serenade studio owner
Band-ITS Barre testimonial
Band-ITS Barre; feedback from Sammie
Band-ITS Core Videos
Band-ITS Core; class demo week 10
Band-ITS Core programme - demo at high speed!
Band-ITS Core - what's it all about?
Band-ITS Core; class demo level 6
Band-ITS Core feedback: The Ballet Studio, Woonona Advanced Students
Band-ITS Core feedback from Tanya, Principal and Director
Band-ITS Core; teacher feedback
Workshop Feedback
What dancers and teachers say
Feedback from people who have experienced Sally’s Strength4Dance teaching and workshop material.
Safe movement practice has been an eye opening unit and has not only made me more aware of my body but how to prolong my career through dance more efficiently.
Sienna
FT Dance Student AMPA
It was really beneficial to learn the foundations of where injury comes from to prevent it in the future.
Melanie
FT Dance Student AMPA
Bring Strength4Dance Workshops to Your Studio
Contact Pro-Align to discuss the right studio programme or short workshop for your dancers and teachers.
