{"product_id":"dance-injury-prevention-workbook-planner-dancers-wellness-journal-strengthening-program-injury-tracker-print-at-home-pdf-ballet-dance-gymnastics","title":"Dance Injury Prevention Workbook \u0026 Planner | Dancer's Wellness Journal | Strengthening Program | Injury Tracker | Print at Home PDF | Ballet, Dance \u0026 Gymnastics","description":"\u003cp\u003eGet 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 —\u003cstrong\u003e all in a beautiful print-at-home, coloring-book-style format.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eYour body is your instrument. Protect it.\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003cp\u003eCreated 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.\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWHAT'S INSIDE:\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cspan\u003e🩰\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003e11 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 \u0026amp; symptoms, prevention, strengthening exercises with sets \u0026amp; reps, and return-to-dance guidance\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e💪\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eFull 7-Day Weekly Conditioning Program — Hip \u0026amp; Glute Stability (Mon), Core (Tue), Active Recovery (Wed), Ankle \u0026amp; Foot Strength (Thu), Full Body (Fri), Stretch (Sat), Rest \u0026amp; Reset (Sun) — with warm-up and cool-down sequences for each day\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e📓\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003e4 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\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e📊\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eWeekly Summary Pages — pain grid across 7 days, weekly wins, habit tracker, and weekly reflection\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e🏥\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eR.I.C.E. Protocol Page — step-by-step minor injury first aid guidance\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e📋\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eInjury Incident Log — record and track your full injury history\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e🎯\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eSeason Goal Setting \u0026amp; 12-Month Progress Tracker\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e✅\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eWeekly Habit Tracker — 10 key prevention habits tracked across the week with sticker zone\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e🩺\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eHealthcare Team Builder — contact log for your medical support network\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e🍎\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eNutrition \u0026amp; Hydration Guidance — dancer-specific RED-S awareness\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan\u003e🔺\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e  \u003c\/span\u003eInjury Prevention Pyramid — foundational training philosophy\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003ePrinting Recommendation: Print on 8.5\"x11\" white paper, double sided, normal to best quality.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eLicense Descriptions:\u003cbr\u003ePDF Download - Individual Use - print at home for personal use\u003cbr\u003eTeacher License - Print up to 30 copies, obviously I can not track this, but I hope you would be hoenst.\u003cbr\u003eStudio License - Unlimited Printing, and recommend charging students a $9.99 material fee.\u003cbr\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003eDigital download does not include markers, stickers, or other styled products in photos. Color may vary due to lighting, photography, phone settings.\u003c\/p\u003e","brand":"The Ballet Planner","offers":[{"title":"PDF Digital Download (Individual Use)","offer_id":52234266083630,"sku":null,"price":19.98,"currency_code":"USD","in_stock":true},{"title":"Teacher License (Print for up to Students)","offer_id":52234266116398,"sku":null,"price":74.97,"currency_code":"USD","in_stock":true},{"title":"Studio License (Unlimited Print Rights)","offer_id":52234266149166,"sku":null,"price":199.97,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0943\/2930\/7438\/files\/injuryworkbook1-03.jpg?v=1782329448","url":"https:\/\/theballetplanner.com\/products\/dance-injury-prevention-workbook-planner-dancers-wellness-journal-strengthening-program-injury-tracker-print-at-home-pdf-ballet-dance-gymnastics","provider":"The Ballet Planner","version":"1.0","type":"link"}