The Importance of Cross Training
Abbey Wills, DPT, ART-Cert
Performing Arts Medicine Specialist
No matter what level you are, we
all deserve to feel our best and maximize
our outcomes while keeping things fun
and interesting. Cross training is a great
way to accomplish both This term refers
to performing a program that involves
several different forms of exercise in
addition to normal practice or workout
routine. It is a way to diversify your
workouts to enjoy maximum benefits
while helping to prevent injury. A good
example of this is strength training and
biking to enhance power and
performance for runners.
Potential benefits of integrating
additional exercises are numerous. It can
help to decrease overall risk of injury due
to overuse or repetitive training routines
and decrease burnout. Strength training
can enhance weight loss and helps to
improve form with dominant sport.
Flexibility programs help to improve
alignment, decrease compensations and
relieve muscular/joint stress. Cross
training helps to limit stress on
commonly used muscle groups in one
sport or activity. It can also allow you to
continue fitness and training during times
of injury when participation is not
possible or appropriate.
Exercise options can be tailored to
the needs of each athlete based on their
dominant activities. To help with building
a program, it is important to recognize
alternative areas that are not commonly
performed with individual training. Some
examples are:
• Speed, balance and agility drills
• Yoga and/or flexibility programs
• Pilates classes/core strength ie
planks
• Aerobic conditioning (non
dominant) such as biking,
elliptical, stairs, hiking,swimming, deep water running
(see Fluid Running article),
running/Alter G, walking
• Upper and lower body strengthening
using free weights and/or cybex
machines
• Kickboxing
• Inline skating
• Many more
So, lets all get out there and make a
commitment to ourselves to be as well
rounded and smart as possible with our
training As with anything, moderation is
key. When training for one specific race,
event or sport, set aside time to utilize
alternate muscle groups (and try
something new). Hey, you may even
discover a new passion in the process!
Abbey Wills is a Doctoral PT and one of
Achieve's Performing Arts Medicine Physical
Therapists. Abbey has an extensive
competitive dance and musical theater
background including minoring in Dance at
Ithaca College. She has been privileged to
work with many Broadway in Chicago tours
including "Book of Mormon", "Motown the
Musical", "Amazing Grace", and many more.
Check out www.achieveorthosports.com for
more information on Abbey and all of our
Clinical staff.