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Free – NFZ Fitness

FIND OUT WHAT'S
HOLDING YOUR
DANCING BACK.

Stamina
Strength
Mobility
Injury prevention
Power

12 physical areas. 2 minutes. Personalised to your dance style. Privacy Policy

Question 1 of 3
What is your primary
dance style?
Select up to 3 – this personalises your results
Question 2 of 3
How often do you
currently dance?
Per week on average
Question 3 of 3
How long have you
been dancing?
Seriously – not just occasional classes
Area 1 of 12
Cardiovascular
Endurance
How well your body sustains energy throughout sessions, rehearsals, battles and shows
0
/75
Running score
01
Cardiovascular Endurance
High Impact
  • ✓
    I regularly gas out or lose breath before the end−
  • ✓
    I can sustain quality movement throughout without fading
  • ✓
    My energy noticeably drops in the second half of long practices, competitions or shows−
  • ✓
    I recover quickly between high-intensity bursts and can go again without long rest
  • ✓
    Cardio is a reason I hold back, simplify movement or avoid performing at full intensity−
Your rating
-/5
Area 2 of 12
Lower Body
Strength
The foundation of almost every dance movement
02
Lower Body Strength
High Impact
  • ✓
    My legs feel weak, shaky or unreliable during or after intense movement−
  • ✓
    I can land jumps with full control – no knee buckle, no stumble
  • ✓
    I avoid or simplify moves that require significant lower body power or control−
  • ✓
    I feel genuinely stable and grounded in low, deep or wide positions
  • ✓
    I can hold a single leg balance for 10+ seconds without significant wobble
Your rating
-/5
Area 3 of 12
Core
Stability
Your core connects every movement – weakness here limits everything
03
Core Stability
High Impact
  • ✓
    I feel loose or unstable in my core during fast, complex or heavily loaded movement−
  • ✓
    I can hold a plank for 60+ seconds with no hip drop or compensation
  • ✓
    I feel connected and controlled through fast direction changes
  • ✓
    My lower back gets fatigued or tight during or after long sessions−
  • ✓
    I can clearly isolate upper and lower body independently without tension
Your rating
-/5
Area 4 of 12
Upper Body &
Arm Control
Arms should express – not compensate for weakness
04
Upper Body & Arm Control
  • ✓
    My arms shake, drop or lose quality during extended or demanding sequences−
  • ✓
    I can hold extended arm positions with intention and without trembling
  • ✓
    I can execute sharp arm isolations with precision and clear intention
  • ✓
    Arm control feels like a weak point in my overall movement quality−
  • ✓
    I have genuine control in slow, fluid arm movements – not just fast explosive ones
Your rating
-/5
Area 5 of 12
Hip
Mobility
Tight hips are the most common limiter across all dance styles
05
Hip Mobility
High Impact
  • ✓
    My hips feel tight or restricted, especially in low, wide or rotational positions−
  • ✓
    I can drop into a deep squat comfortably with heels flat on the floor
  • ✓
    My hips move freely and expressively in front-to-back, side-to-side and circular patterns
  • ✓
    Hip tightness has made me modify, limit or avoid specific moves in my style−
  • ✓
    I transition in and out of hip-dominant positions without discomfort or hesitation
Your rating
-/5
Area 6 of 12
Ankle &
Foot Strength
Ankles absorb every landing – weakness limits footwork and raises injury risk
06
Ankle & Foot Strength
  • ✓
    My ankles roll, feel unstable or give way on fast footwork or landings−
  • ✓
    I can balance on one foot on demi-pointe for 15+ seconds with control
  • ✓
    My footwork feels powerful and precise rather than sloppy or uncertain
  • ✓
    I have a history of ankle sprains or recurring ankle issues−
  • ✓
    I can push off the floor with strong, reliable force equally on both feet
Your rating
-/5
Area 7 of 12
Flexibility &
Active Range
Passive flexibility means nothing – rate your usable, active range
07
Flexibility & Active Range
  • ✓
    I feel stiff or restricted in movement patterns that my style demands−
  • ✓
    I can access my flexibility at speed and under pressure – not just in a slow stretch
  • ✓
    Tightness has made me modify, shorten or avoid a movement in class or performance−
  • ✓
    My range of motion doesn't noticeably decrease when I'm fatigued or under pressure
  • ✓
    I can move through my full range actively and with strength – not just passively
Your rating
-/5
Area 8 of 12
Explosive
Power
Jumps, stomps, drops – power requires fast-twitch capability
08
Explosive Power
High Impact
  • ✓
    My power moves feel small, slow or effortful compared to what I picture−
  • ✓
    I can generate strong height or force quickly without needing a long wind-up
  • ✓
    Lack of power limits what I can show or execute in a freestyle or performance−
  • ✓
    I can repeat powerful movements multiple times with minimal drop-off in quality
  • ✓
    I fatigue quickly when doing back-to-back explosive movements−
Your rating
-/5
Area 9 of 12
Muscular
Endurance
Different to cardio – how long your muscles hold up under sustained use
09
Muscular Endurance
  • ✓
    My legs, arms or core start to fail or feel heavy well before a session ends−
  • ✓
    I maintain quality of movement in the final third of long practices, competitions or shows
  • ✓
    My technique or form visibly breaks down as I get tired−
  • ✓
    I can train multiple sessions per week without cumulative fatigue building up
  • ✓
    My last rep looks close to my first – physically and technically
Your rating
-/5
Area 10 of 12
Body Control &
Coordination
The ability to isolate, layer and sequence movement with precision
10
Body Control & Coordination
High Impact
  • ✓
    I struggle to control slow or isolated movements as well as I can control fast ones−
  • ✓
    I can isolate specific body parts cleanly without other parts moving unintentionally
  • ✓
    My timing or coordination gets sloppy under fatigue or performance pressure−
  • ✓
    I can layer multiple movement qualities simultaneously without losing control
  • ✓
    My movement quality stays consistent whether I'm warmed up or cold
Your rating
-/5
Area 11 of 12
Posture &
Spinal Health
Poor posture bleeds into every movement and raises injury risk
11
Posture & Spinal Health
  • ✓
    I experience back, neck or shoulder tension or pain during or after dancing−
  • ✓
    My natural resting posture is upright and aligned – not rounded or collapsed forward
  • ✓
    I've been told my posture or alignment is affecting my movement quality−
  • ✓
    I can maintain good postural alignment through a full session under fatigue
  • ✓
    My spinal mobility is good – I can articulate my spine freely in all directions
Your rating
-/5
Area 12 of 12 – Last one
Recovery &
Resilience
How well your body bounces back between sessions
12
Recovery & Resilience
  • ✓
    I'm regularly sore, fatigued or stiff for 48+ hours after a hard session−
  • ✓
    I feel genuinely recovered and ready within 24 hours of a hard training session
  • ✓
    I've had to skip training or reduce intensity due to persistent fatigue or minor injury−
  • ✓
    I can train consistently across the week without cumulative breakdown
  • ✓
    My body handles increasing training load without falling apart
Your rating
-/5
YOUR RESULTS
Your personalised diagnosis
0
/75
Significant Physical Limiters Found

Your body has clear physical gaps that are quietly costing you in every class, session and performance. These aren't talent issues – they're trainable physical qualities that the right program can fix. NFZ Fitness was built specifically for this situation.

Gaps Present – Real Room to Unlock

You have a functional base but specific physical weaknesses are capping what your artistry can express. Targeted work on your priority areas will produce a noticeable jump in performance, stamina and movement quality.

Strong Foundation – Refine the Edges

You're in solid physical shape. A structured program like NFZ Fitness will sharpen the remaining gaps, build resilience and take your performance to a level most dancers never reach.

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