Ankles and Feet

In addition to decreasing injuries, strengthening your lower leg muscles, ankles, and feet will help prevent chronic conditions such as shin splints and Achilles tendonitis which are two very common issues for Irish dancers. Poor alignment and posture are also an issue for people with weak muscles or imbalances in these areas. Training the same muscles will also help you as a dancer to improve your performance including your speed, power, the height of your jumps, better balance, better foot placement, and will also help you to stay higher on your toes. Like other training categories, we will be uploading new videos for you each week in this section, showing you many effective exercises and routines that you can follow.


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Flexibility & Mobility Routines

Follow the IDPF coaches Peter and Paul O'Grady as they show you very effective full-body flexibility and mobility routines that are very effective, not only for Irish dancing but for life in general. Like all of our other programs, we will always be updating our programs by adding more videos to help you solve as many problems as possible!


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Upper Body Training

Follow the real-time workouts provided for you, choosing a different workout each time, and make sure you give yourself a rest day in between upper body workouts or follow another one of our programs during that rest day. Example: if there are 3 workouts available then follow workout 1, rest day or lower body, workout 2, rest day or balance training, workout 3, rest day or ankles and feet, and then go back to workout 1. If you are following other programs designed by us then you may only need to do 2-3 workouts each week from this program. We will be constantly uploading new workouts in the coming weeks to make sure that you are constantly progressing.


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Hip and Knee Stability Training

You can follow our hip and knee stability sessions 3-4 days per week. Use the sessions provided, changing the workout each time you train this zone. Preferably, you will have a rest day between sessions. We will be adding workouts to this section each week to make sure you are always mixing up your sessions and to make sure that you are always constantly progressing.


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Trad Core Training (Phase 1)

During Phase 1 Core Training we will be focusing on 4 training zones. They include the lower rectus and transverse abdominals, the mid and upper rectus, the internal and external obliques, and the serratus anterior and the lower back. All workouts are scaled to your ability, starting with less challenging workouts (sort of!) All workouts can be completed in minutes! You can complete this program whilst following our other programs or you can use this program as a stand-alone program depending on your training goals. When completing this program I also recommend that you complete 3-4 days and then take 1-2 days off depending on your schedule. Complete this program for as long as you need to. We have marked out a 22-day plan for you but we recommend that you can definitely continue this plan for a longer period of time. When you feel that you can target each zone effectively and you feel stronger, then you can follow our phase 2 globe factor core program (released in 4 weeks!)


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Balance Training and Footwork Drills

Complete 2-3 workouts per week. If you have been advised to have a rest day but you still want to do something, these sessions would be a great option. Sessions in this section include SLB (single leg balance) exercises, SLR (single leg reach exercises), SLK (single leg kicking) exercises, SSB (sloped surface balance) exercises, Ball Toss Exercises, Hop-to Exercises, Step Up and Step Down Exercises, Star Cone Exercises & Wobble Board Training. These exercises mainly concentrate on stabilizing the joints to prepare the body to react and contract the correct muscles when operating in an unstable environment. If you fail to complete the task without performing any errors, then do not move onto the next workout. You failed if (depending on the exercise): 1) You touched the ground with the foot you are supposed to be keeping off the ground. 2) Trunk flexion is more than 30 degrees. 3) Both legs touch each other to help you balance. 4) Your arms leave your chest to compensate. 5) Foot Placement was not stable after landing 6) Did not stick the landing


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