Aerial Conditioning: Build a Strong and Safe Foundation

As aerialist-writers, we first handedly know the thrill associated with learning new skills in aerial dance! It can be easy to lose yourself in the endless curriculum and skills aerial dance offers. Aerial conditioning may often seem, well, mundane and boring compared to the skills! However, aerial conditioning should be viewed as more than supplementary, or a few moves haphazardly thrown in at the end of your session. It's a vital component of your training that ensures your body is prepared to handle the unique demands of aerial work.

The Importance of Conditioning in Aerial Arts

Aerial conditioning is essential for several reasons:

#1 Building Functional Strength: Aerial arts require a specific blend of upper body, core, and grip strength. Conditioning helps develop these muscles, not just for sheer power, but for functional strength that supports proper technique and minimizes the risk of injury. Strength in aerial arts isn't just about pulling or holding—it's about maintaining proper alignment and joint stability throughout each movement.

#2 Maintaining Joint Health: Proper conditioning also plays a critical role in maintaining joint health, particularly in the shoulders. The glenohumeral (g/h) joint, which connects the arm to the body, and the scapulothoracic (s/t) joint, where the shoulder blade meets the thorax, are both heavily involved in aerial movements. Conditioning exercises should emphasize the stabilization of these joints, reducing the likelihood of chronic injuries over time.

#3 Increasing Endurance and Technique: Conditioning isn't just about strength—it's about stamina and precision. Exercises that mimic aerial movements help increase endurance, allowing you to maintain energy and form throughout longer routines. Proper technique is essential during conditioning, as it not only improves performance but also prevents the embedding of poor movement patterns that could lead to injury.

#4 Enhancing Flexibility and Mobility: Flexibility is key to achieving the wide range of motion involved in aerial arts. Conditioning that incorporates flexibility and mobility work keeps muscles supple and joints limber, which is crucial for both executing and sustaining complex movements.

#5 Injury Prevention: A well-conditioned body is less prone to injuries. Conditioning strengthens the muscles and stabilizes the joints used in aerial arts, reducing the risk of acute injuries caused by poorly managed momentum, such as during rapid leg lifts. 

Structuring Your Aerial Conditioning Routine

If not done as its own session, aerial conditioning is typically included at the end of a class or training session. However, this does not mean it should be neglected! Its place in the session does not indicate its worth. It’s recommended to do conditioning at the end of a class simply to save the most brain and muscle energy for learning skills. The duration of conditioning will depend on a few factors. For example, if you are only doing a conditioning session, you will be able to handle a longer timeframe. If you are conditioning after a class, you’re likely to only do 5 to 10 minutes before fatigue. Keep form and alignment in mind! If your form and alignment slip due to fatigue, this can lead to injury.

Conditioning Tutorials

How you condition largely depends on where you are at in your practice, and what apparatus(es) you use. We recommend working with a professional coach to hone in a conditioning routine that is specific to you! We do offer this through our sister studio Aerial Cirque Over Denver.

For more general conditioning, we offer Conditioning Tutorials featuring conditioning exercises we developed for new and intermediate aerial silks students. 

By prioritizing aerial conditioning, you'll be better equipped to handle the physical demands of aerial arts, reduce your risk of injury, and improve your overall performance. Embrace aerial conditioning as a fundamental part of your training, and you'll see the benefits in every aspect of your practice!