Dance Injury Prevention Workbook & Planner | Dancer's Wellness Journal | Strengthening Program | Injury Tracker | Print at Home PDF | Ballet, Dance & Gymnastics

Get stronger, dance smarter, and stay injury-free. This comprehensive 75+ page digital workbook is the ultimate companion for dancers of all levels — from recreational students to professional performers. Packed with injury education, evidence-based prevention strategies, a full 7-day conditioning program, and 4 weeks of daily wellness tracking — all in a beautiful print-at-home, coloring-book-style format.

Your body is your instrument. Protect it.

The Dancer's Injury Prevention Workbook by The Ballet Planner is the most comprehensive dance wellness resource available in a digital, print-at-home format. Whether you're a ballet dancer, contemporary performer, cheerleader, or gymnast — this workbook was created with your long-term career and health in mind.

Created by David King of A Ballet Education and The Ballet Clinic, this workbook combines clinical knowledge with the real-world demands of dance training. It is beautifully illustrated in a coloring-book style — perfect for making your copy uniquely yours.

WHAT'S INSIDE:

• 🩰  11 Injury Chapters — Ankle Sprains, Tendonitis, Stress Fractures, Snapping Hip, Lumbar Spine Pain, Shin Splints, Dancer's Knee, Achilles Tendinopathy, Hip Labral Tears, Foot Tendinopathies, Bunions/Bunionettes/Corns — each with full signs & symptoms, prevention, strengthening exercises with sets & reps, and return-to-dance guidance
• 💪  Full 7-Day Weekly Conditioning Program — Hip & Glute Stability (Mon), Core (Tue), Active Recovery (Wed), Ankle & Foot Strength (Thu), Full Body (Fri), Stretch (Sat), Rest & Reset (Sun) — with warm-up and cool-down sequences for each day
• 📓  4 Weeks of Daily Wellness Journal Pages — sleep, hydration, nutrition, training log, body pain scales (0–10 for 7 body areas), today's win, body concern, and daily reflection prompts
• 📊  Weekly Summary Pages — pain grid across 7 days, weekly wins, habit tracker, and weekly reflection
• 🏥  R.I.C.E. Protocol Page — step-by-step minor injury first aid guidance
• 📋  Injury Incident Log — record and track your full injury history
• 🎯  Season Goal Setting & 12-Month Progress Tracker
• ✅  Weekly Habit Tracker — 10 key prevention habits tracked across the week with sticker zone
• 🩺  Healthcare Team Builder — contact log for your medical support network
• 🍎  Nutrition & Hydration Guidance — dancer-specific RED-S awareness
• 🔺  Injury Prevention Pyramid — foundational training philosophy

Printing Recommendation: Print on 8.5"x11" white paper, double sided, normal to best quality.

License Descriptions:
PDF Download - Individual Use - print at home for personal use
Teacher License - Print up to 30 copies, obviously I can not track this, but I hope you would be hoenst.
Studio License - Unlimited Printing, and recommend charging students a $9.99 material fee.

Digital download does not include markers, stickers, or other styled products in photos. Color may vary due to lighting, photography, phone settings.