Rebuilding Dance Technique: How to Fix Gaps in Your Training

If you’re a dancer who feels like parts of your training were skipped or rushed—whether due to time off, lack of access, or inconsistent instruction—you’re not alone. Many dancers experience “holes” in their technique, but the good news is: it’s never too late to rebuild your foundation.

Why Foundations Matter

Strong foundational technique is what allows dancers to grow safely and sustainably. According to the International Association for Dance Medicine & Science (IADMS), dancers who skip key stages of motor development or proper alignment training are at higher risk for injury and plateaued progress. Whether it's turnout, core stability, or simple weight placement, these basics affect everything from balance to artistry.

How to Identify and Address Gaps

Start by revisiting the fundamentals: pliés, tendus, alignment drills, and basic strength training. Filming yourself and working with a knowledgeable coach or teacher can help you pinpoint what’s missing.

Next, focus on slow, consistent practice, not quick fixes. Repetition and mindful correction are key to rewiring muscle memory.

You’re Not Behind—You’re Building Better

Dancers often feel shame about “going back,” but reframing it as reclaiming your foundation is powerful. As Ecclesiastes 3:3 (KJV) says, “A time to break down, and a time to build up.” This is your time to build wisely.

Whether you’re returning to dance after years away or filling gaps from uneven training, know this: rebuilding isn’t a setback—it’s a strength move.

Need support? The Dance 100 is here to help you grow with joy, not pressure—one step at a time. Join our email list for continued support, tools, and upcoming videos and even free training.