The aim of this functional thesis was to improve dancer’s physical training through strength training by creating a video guide which is ready to use and can be benefitted by dancers and dance teachers. This topic was chosen because of the lack of strength training in dance practice and because deficiency in strength is one of the biggest causes for dance injuries. The thesis includes a theoretical framework, video guide, report, and reflection. The theoretical part of the thesis was a literary review, which was based on the research question to find out what kind of strength training is most relevant for improving dancers and safe training.

The outcome of the thesis was a video guide which was created on Instagram app. The target group were 15-year-old dancers from the dance school STAGE´s competitive group. An all the year training program was included in the video guide. The training program’s purpose was to progressively guide towards wanted strength qualities. The theoretical framework and skilled dance consultants show that the most important strength qualities are maximum strength and speed strength. From the point of view of safety and development, it was best to start the video guide´s training from the beginner level and move towards to more advanced performances in maximum and speed strength.

This thesis is relevant for sports because there is not any similar research on the topic. This research will hopefully improve dance practice to be more beneficial for dancers and prevent dance injuries in training. This thesis also seeks to change the way of thinking of dancers to a more positive attitude towards strength training.