Purpose: Collegiate dancers (CDs) require prominent levels of muscular strength, endurance, power, and balance to achieve optimal performance. Core training (CT) purportedly improves CDs’ explosive power and dynamic balance. However, much of the available CT evidence for CDs are quasi-experimental designs that lack a control group and are specific to the Pilates CT methodology. Therefore, the present study aimed to determine the effects of distinct CT programs on CDs jumping and dynamic balance changes using a more rigorous study design. Methods: Thirteen non-resistance trained male and female CDs were randomly assigned into and eight-week mat-based Pilates, eight-week strength endurance CT program, or a non-CT control group. The participants had no prior experience with the exercise interventions. They completed a single-leg horizontal hop, Y-Balance Test Lower Quarter (YBT-LQ), and Y-Balance Test Upper Quarter (YBT-UQ) assessment before and after their eight-week intervention to determine changes in explosive power and dynamic balance. Results: A factorial repeated measures ANOVA was used to compare group and time for the SLH, YBT-LQ, and YBT-UQ assessments. The Pilates group had greater SLH changes over time as compared to the control and integrated groups. YBT-LQ composite score (right lower extremity) increased for both the integrated and Pilates group over time but remained similar for the control group. YBT-LQ composite score (left lower extremity) increased for both the integrated and Pilates group over time but remained similar for the control group. YBT-UQ composite score (left upper extremity) increased over time for the Pilates group but remained similar for the control and integrated groups. Conclusions: Pilates and strength endurance CT programs lead to positive changes in non-resistance trained CDs explosive power and dynamic balance over an eight-week duration. While the results do not show a difference between CT groups, they show improvement across the outcome variables for the participants who completed a CT program. Practitioners and dance instructors can use the present study programs to implement affordable, efficient, and flexible exercise programs into their existing dance curriculums.
