Blog | Target Training | Irish Dance Strength & Conditioning

Sep 20, 20232 min read

Shoulders Back in Irish Dance

There isn’t one cure-all to keep your shoulders “back” in Irish dancing. Different imbalances in each dancer can cause the compensation...

NOW WHAT? How to refocus after an Irish dance major

Target Training

Jul 12, 20233 min read

NOW WHAT? How to refocus after an Irish dance major

You’ve spent the last several months focused on, and tirelessly working towards, competing at an Irish dance major. With the competition...

Crossover in Irish Dance | part 2 - strength

Target Training

May 2, 20232 min read

Crossover in Irish Dance | part 2 - strength

In part 1 of Crossover in Irish Dance, we discussed the importance of mobility for crossing. Developing the mobility of the outside of...

Crossover in Irish Dance | part 1 - mobility

Target Training

May 1, 20232 min read

Crossover in Irish Dance | part 1 - mobility

Crossing is one of the most fundamental aspects of Irish dance. The “over-crossed” look of hiding your back knee while you dance is...

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Nov 6, 20225 min read

2022 Oireachtas Training Guide

Your 2022 Oireachtas Training Guide is here! The 2022 Oireachtas season is in full swing! As we head into the final days and weeks before...

Ankle Sprains in Irish Dance: The PEACE & LOVE Approach

Betsy Hines, DPT, ATC

Nov 3, 20226 min read

Ankle Sprains in Irish Dance: The PEACE & LOVE Approach

“Sprained ankle” might be one of the most feared phrases in Irish dance (maybe besides “stamina!”) and chances are, either you or one of...

Part 4 | Injuries in Irish Dance - feet & ankles

Target Training

Jun 17, 20223 min read

Part 4 | Injuries in Irish Dance - feet & ankles

In this four-part blog series, we’ve talked about some common Irish dance injuries and how your core and hip stability plays a critical...

Part 3 | Irish Dance Injuries - the hips

Target Training

Jun 17, 20223 min read

Part 3 | Irish Dance Injuries - the hips

THE HIPS and their role in injury prevention In part 2 of our Injuries in Irish dance blog series, we discussed the role that the core...

Part 2 | Injuries in Irish Dance - the core

Target Training

Jun 17, 20223 min read

Part 2 | Injuries in Irish Dance - the core

THE CORE and its role in injury prevention In part 1 of our four part blog series on Irish dance injuries, we reviewed a list of some of...

Part 1 | Irish Dance Injuries - common Irish dance injuries

Target Training

Jun 17, 20223 min read

Part 1 | Irish Dance Injuries - common Irish dance injuries

Injuries. One of the most frustrating aspects of Irish dancing. It takes us away from dancing and can be a challenging setback to come...

2022 North American Nationals Training Guide

Target Training

Jun 8, 20222 min read

2022 North American Nationals Training Guide

Your 2022 North American Irish Dance Championships Training Guide is here! The 2022 North American Irish Dance Championships are just...

Target Training

Mar 31, 20222 min read

2022 World Championships Training Guide

Your 2022 Worlds Training Guide is here! With the World Championships just around the corner, you may be feeling a combination of nerves...

Irish Dance Posture | part 4 - arms straight

Target Training

Mar 31, 20223 min read

Irish Dance Posture | part 4 - arms straight

Amazing Irish dance posture. You notice it as soon as a dancer steps onto the stage. In our posture blog series, we started breaking...

Target Training

Mar 30, 20222 min read

Irish Dance Posture | part 3 - arms in

We’ve started tapping into some of the foundational principles of excellent Irish dance posture by digging into how mobilizing and...

Target Training

Mar 29, 20223 min read

Irish Dance Posture | part 2

In part 1 of this series, we focused on the importance of your core muscles to help support good Irish dance posture. Stabilizing your...

Target Training

Mar 28, 20224 min read

Posture for Irish Dance | part 1

For Irish dance, a weak center or core (arms moving, body bending, shoulders twisting, etc) will make you less efficient while dancing. ...

Attack, Stamina & Power | Part 4: technique and the role it plays in ASP

Target Training

Feb 23, 20224 min read

Attack, Stamina & Power | Part 4: technique and the role it plays in ASP

In the last blog, we’ve talked all about how your body produces energy for Irish dance, specifically with the anaerobic energy system....

Attack, Stamina & Power | Part 3 - Stamina for Irish Dance

Target Training

Feb 22, 20224 min read

Attack, Stamina & Power | Part 3 - Stamina for Irish Dance

While getting through your full hardshoe round may feel like running a marathon, the way our bodies function to utilize fuel and oxygen...

Attack, Stamina & Power | Part 2 - strength, speed & plyometric training

Target Training

Feb 21, 20224 min read

Attack, Stamina & Power | Part 2 - strength, speed & plyometric training

After a dancer lays the groundwork for attack, stamina and power (ASP) through stability and balance training, it's time to turn to...

Attack, Stamina & Power | Part 1 - Laying the Groundwork

Target Training

Feb 20, 20224 min read

Attack, Stamina & Power | Part 1 - Laying the Groundwork

When I ask dancers what their top areas of improvement are, 9 times out of 10, they'll answer with more attack, more stamina, or more...