Dancing isn’t just an art, it’s a way of life. From training smart and fueling right to finding time for rest and recovery, this holistic dancer’s routine is designed to support your body, mind, and passion. We spoke with our beloved and inspiring mentors Flik Swan and Victoria Marr, co-founders of Sleek Technique, to break it all down.
Dancing is more than just movement, it’s a lifestyle that demands physical strength, mental focus, emotional expression, and unwavering discipline. Whether you’re training in ballet, hip-hop, contemporary, or ballroom, maintaining peak performance doesn’t just happen in the studio. It starts with the choices you make every day.
An ideal routine helps Dancers stay energised, injury-free, and creatively inspired. We spoke with Flik Swan and Victoria Marr, co-founders of Sleek Technique, to design a practical, holistic Dancer’s routine. Flik, a certified nutritionist and freelance performer, and Victoria, a former company Dancer with Birmingham Royal Ballet, bring decades of insight into what it takes to train smart, stay inspired, and avoid burnout.
Daily Physical Training (Bold)
A dancer’s day often revolves around technique and rehearsal, but sustaining peak form means strategic structure:
- Morning Technique Class (60–75 mins): Essential for fine-tuning technique, injury prevention, and warming up the body. Core components include barre, centre work, adagio, and allegro.
- Rehearsals (up to 6 hours/day): Usually split into 2-hour blocks with breaks. Rehearsal loads fluctuate based on production schedules.
Performance Prep (during show weeks): Days begin later, with light rehearsals and evening performances. Time before curtain-up is used for warming up, makeup, and mental focus. - Cross-Training: Sleek Technique classes, Pilates, reformer work, resistance training, and proprioceptive drills help dancers tailor fitness to role-specific needs, be it stamina or balance.
Nutrition & Hydration (Bold)
Fueling a dancer’s body goes far beyond calories, it’s about energy availability, recovery, and longevity.
- Daily Meals: Prioritise whole, nutrient-dense foods—colourful vegetables, lean proteins, complex carbs, and healthy fats.
- Protein Focus: Especially important post-rehearsal or performance to support muscle recovery.
- Hydration: Often overlooked. Consistent water intake supports muscle function, cognitive clarity, and injury prevention.
- Both Dancers highlight the risks of under-fueling, especially for female Dancers, underscoring the importance of listening to hunger cues and eating adequately.
- Smart Snacking: Between long rehearsal blocks, small snacks combining protein and complex carbohydrates, like Greek yoghurt with berries, a nut butter sandwich, or boiled eggs with fruit, help maintain steady energy levels and reduce post-rehearsal fatigue.
Rest & Recovery (Bold)
Rest isn’t lazy, it’s strategic!
- Short Breaks: One or two days off can help repair muscles without deconditioning.
- Longer Breaks: Ideal for full mental and physical reset. A five-week summer break, for instance, is common, with the last two weeks used to gradually return to training.
- Performance Recovery: Shows that end late require a mental wind-down and physical recovery period, making 12-hour rest gaps essential between rehearsals and shows.
Mental Wellbeing & Preparation (Bold)
The body follows the mind.
- Nerve Management: Visualization, calming rituals, and confidence-building are also crucial.
- Routine Reflection: Dancers benefit from tracking mental blocks and physical patterns to distinguish between real limitations and fear-based resistance.
- Support Systems: Having mentors, sports psychologists, or trusted teachers can be helpful, especially when Dancers feel stuck.
Example Routine Combinations (Bold)
Inspired by Victoria and Flik, here are a few customizable daily structures for Dancers at different stages or demands:
Training Day
- 9:30 am: Sleek Technique or yoga warm-up
- 10:30 am: Technique class
- 12:00–6:00 pm: Rehearsals with breaks
- 6:30 pm: Light strength training or cooldown stretch
- Evening: Balanced meal + sleep routine
Performance Day
- 11:30 am: Gentle mobility + light rehearsal
- 3:00 pm: Nutrition-focused meal + hydration
- 5:00 pm: Hair, makeup, warm-up
- 7:30 pm: Show
- 10:30 pm: Recovery snack, warm shower, unwind
Recovery Day
- Morning: Walk or slow vinyasa yoga
- Midday: Meal and reflection
- Afternoon: Journal and catch up on sleep
- Evening: Read a book, listen to a podcast, or perform breathwork meditation
An ideal routine is not rigid, but responsive to your body, your goals, and your career path. What works for one dancer may evolve for another. But across the board, the fundamentals remain: train smart, eat well, rest fully, and love what you do. As Flik puts it, “Keep the passion alive, dance is a gift”.
Written By,
Nikita Rathod,
Curriculum Development
The Junoon Foundation,
India.
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