Whether through a dance camp, a studio program, or an integrated cross-training approach, the benefits of dance are extensive. As youth sports become increasingly competitive, athletes need innovative ways to build coordination, strength, and resilience, and that is where dance comes in.
UPSWING Foundation is bridging that gap by offering performance-based dance programs designed specifically for young athletes and dancers. Programs include team training, combo classes, recovery support, and training in a variety of dance styles. Dance training at UPSWING can be taken independently or paired with regular sports performance programs, offering a unique and competitive advantage in today’s demanding athletic environment.
Enhanced Balance, Agility, and Flexibility
One of the most immediate health benefits of dance is its positive impact on body mechanics. Dance routines often involve rapid changes in direction, jumps, and floor work, all of which demand body awareness, balance, and agility. These fundamental skills are crucial for improving athletic performance and directly support athletes across sports like soccer, basketball, football, volleyball, and gymnastics.
- Balance and stability: Dance challenges the body to maintain control during complex movements, strengthening the stabilizer muscles that prevent injury.
- Agility: Fast footwork and transitions sharpen reaction time and multidirectional movement.
- Flexibility exercises: Dancers spend significant time stretching, which supports injury prevention and boosts range of motion.
These improvements directly translate to more fluid and efficient movement on the field, the court, and throughout daily life. As a part of UPSWING’s sports performance training offerings, dance enhances key athletic skills while encouraging body control and injury-resistant movement patterns.
Strength and Endurance Training
Don’t let the gracefulness of dancers fool you — dance builds real power. From ballet to hip-hop, dancers develop strong cores, legs, and upper bodies through repetitive, controlled movements. That makes dance strength training a valuable part of an athlete’s regimen.
Key strength and endurance benefits include:
- Isometric strength from holding positions like pliés or arabesques.
- Cardiovascular endurance from continuous, high-energy choreography.
- Muscular stamina from sustained movement patterns and rehearsals.
Dance is also a powerful form of cross-training. It uses muscles differently than traditional sports, helping to avoid overuse injuries while building new movement patterns. A well-rounded athlete is a durable athlete. Athletes training through UPSWING can explore team-based programs that blend dance and sport-specific drills for optimal results.
Mental Focus, Discipline, and Confidence
Beyond physical benefits, dance training sharpens the mind. Learning choreography requires concentration, pattern recognition, and memorization. These cognitive challenges improve mental focus and help athletes develop a deeper understanding of spatial awareness.
Dancers must also demonstrate discipline in practice, punctuality, and performance. These habits strengthen the mental game of any young athlete.
The psychological benefits of dance include:
- Increased self-confidence through public performance and mastery of difficult routines.
- Reduced stress via expressive movement and music.
- Teamwork and accountability in a structured dance team environment.
A study of 225 dance participants found that 70% reported improved ability to focus and pay attention for longer periods, and 93% said dance boosted their self‑confidence. Athletes who dance are more likely to perform under pressure, manage nerves, and express themselves with confidence. UPSWING’s programs are designed with whole-athlete development in mind, emphasizing emotional and cognitive growth alongside physical gains.
Recovery Support and UPSWING’s Programs
Injury prevention and recovery are essential in any youth athletic training plan. Dance, with its emphasis on control, breath, and flexibility, supports active recovery while continuing to engage muscles and improve circulation. It’s especially beneficial during the off-season or post-injury periods.
Here’s how dance supports recovery:
- Low-impact conditioning that maintains muscle tone without joint strain.
- Mobility work that improves stiffness and helps athletes return to full function.
- Mind-body connection that promotes healing and body awareness after setbacks.
Additionally, UPSWING athletes have access to the UPSWING Centennial’s Recovery Center, which includes a range of professional-grade recovery tools, such as hot and cold plunge pools, infrared saunas, Hyperice compression and percussion devices, zero‑gravity recliners, and massage tables.
These tools, integrated with UPSWING’s dance and performance programs, create a supportive training environment that prioritizes health, balance, and longevity in sport.
Young athletes can get started with UPSWING’s dance offerings by taking advantage of our first-class half-off promotion or by signing up for a sport-specific dance camp that aligns with seasonal schedules.
Why Every Young Athlete Should Try Dance
Dance isn’t just for dancers. It’s a performance enhancer for every athlete, from sprinters to swimmers. The benefits of dance include:
- Better coordination and motor skills
- Enhanced strength through dance strength training
- Greater flexibility, agility, and balance
- Stronger mental focus and emotional resilience
- Holistic recovery support
Whether through a local dance studio, a school dance team, or structured programs like those offered at UPSWING, integrating dance into youth athletics provides unmatched cross-disciplinary value. The future of athletic training lies in multidimensional, creative approaches, and dance is leading the way.
UPSWING Foundation was founded in 2020 by Harmony and Jason Myers as a Colorado-based nonprofit with a vision to connect people and catapult dreams. We know access to sports, education, and other opportunities is too often limited by barriers such as socioeconomic factors. We also know all kids should have an equal opportunity to experience sports, to learn and grow, to connect with others, and to discover and pursue their dreams.
Our mission is to develop strong, confident, successful student-athletes who are able to give back to their communities in meaningful ways. We can do that by crushing barriers that limit access. We work to crush those barriers by:
- Developing high-quality programming to support athletes, their families, and our communities
- Creating world-class amateur sports campuses that integrate multiple sports, fields, training, and educational spaces
- Ensuring access to programming and facilities through dedicated scholarship and support programs
- Partnering with and supporting like-minded organizations to create opportunities for aspiring athletes and our communities
If you’re interested in supporting young athletes, you can learn more about what we do, view our partnership packages, or donate to support our critical work!
If you want to sign up for Sports Performance, Dance, or Recovery Training at UPSWING Centennial, you can do this by either downloading the “UPSWING Foundation” app on the App Store or Google Play, or by visiting our website.
ABOUT UPSWING FOUNDATION:
UPSWING Foundation, a Colorado nonprofit corporation, exempt from taxation under Section 501(c)(3) of the Code, is the only youth sports foundation based in Colorado’s mile-high training grounds that provides access to world-class programs alongside top athletes for kids of all backgrounds in order to connect people and catapult dreams. Where access to sports and other opportunities is often limited by barriers such as socioeconomic factors, the UPSWING Foundation works to crush those barriers by creating first-in-class, accessible programming and training spaces to develop strong, confident, successful student-athletes who are able to pursue their dreams and give back to their communities in meaningful ways. To learn more, visit us at upswingfoundation.org.
Main Office:
1746 Cole Blvd, Ste 300,
Lakewood, CO 80401
contact@upswingfoundation.org
(720) 608-0259
ABOUT UPSWING CENTENNIAL:
UPSWING Centennial is the first dedicated space built to deliver the UPSWING experience to aspiring athletes in Denver and the surrounding communities with world-class services in performance training, dance, and recovery.
UPSWING Centennial:
7460 S University Blvd, Centennial, CO 80122
facilities@upswingfoundation.org
(720) 500-5100
ABOUT SPARK:
SPARK is a contracted program through UPSWING, owned and managed by the renowned Nicole Kahre. Nicole is an award-winning choreographer with an impressive and diverse background, including serving as the choreographer for the Denver Nuggets Dance Team. Her expertise and passion for mentoring young athletes have led to her dancers being featured on shows like So You Think You Can Dance and Dancing with the Stars. Nicole created SPARK to train high school and college dance teams, contributing to multiple 4A and 5A State Championships and three National Pom and Dance Program victories. At UPSWING, SPARK boasts a team of about 10 highly skilled dance instructors from various backgrounds, including a CU Dance Team alumna and two Broncos Cheerleaders. Decades of teaching dance at an elite level and studying the science behind all technical skills will provide athletes the technique and mastery of fundamental skills necessary to succeed in any dance team program.
SPARK at UPSWING Centennial:
7460 S University Blvd, Centennial, CO 80122
facilities@upswingfoundation.org
(720) 500-5100
