Why Irish Dancers should Do strength and conditioning.
Over the last few days I have been providing injury treatment to the Irish Dancers competing at the World Irish Dance Championships – Oireachtas Rince na Cruinne 2024 in Glasgow, UK. One common problem I noticed is there is no strength and conditioning specific to Irish dancing upon speaking with the competitors as it’s not really believed in! In having attended a few classes myself for a few months to understand the movements of the sport (also to compete this week however my own sport has taken over again…maybe next year!) I completely disagree with this view and know that with guidance we could push the performance of Irish dancing into the future with structured S&C programmes tailored to these competitors. Mainly so it reduces the amount of injuries!
For those who are new to the sport, Irish dancing is a mesmerising blend of rhythm, grace, and tradition. The precise footwork, intricate choreography, and lively music create a spectacle that captivates audiences worldwide (you must have seen Lord of The Dance?!?) . Yet, behind the seamless movements lies a secret weapon that can take Irish dancers to new heights: strength and conditioning.
For too long, the focus in Irish dancing has been predominantly on technique and performance. While these elements are undeniably crucial, the importance of physical fitness cannot be overlooked. Incorporating strength and conditioning into training regimes can not only enhance performance but also safeguard against injuries, promote longevity in the dancer's career, and unlock hidden potential.
Here are several compelling reasons why Irish dancers should prioritise strength and conditioning and why the PEAK PERFORMANCE PROGRAMME WILL HELP:
1. Injury Prevention:
Irish dancing places significant demands on the body, especially the lower limbs. The repetitive high-impact movements, such as jumps, hops, and intricate footwork, increase the risk of injuries, particularly to the ankles, knees, and lower back. By strengthening muscles, improving flexibility, and enhancing joint stability through targeted exercises, dancers can reduce the likelihood of injuries and perform with confidence.
2. Enhanced Performance:
Strength and conditioning training not only fortify the body against injuries but also improve overall performance. Increased muscle strength and power translate to higher jumps, crisper footwork, and greater endurance on stage. Additionally, improved balance and coordination contribute to better control over movements, allowing dancers to execute intricate steps with precision and grace.
3. Stamina and Endurance:
Irish dancing demands both physical and mental endurance. Endurance training, including cardiovascular exercises and interval training, boosts stamina, enabling dancers to maintain peak performance throughout lengthy performances or competitive routines. Building endurance also fosters resilience, allowing dancers to push through fatigue and deliver memorable performances with unwavering energy.
4. Longevity in the Sport:
Strength and conditioning not only benefit current performance but also support long-term participation in Irish dancing. By nurturing the body and mitigating the stresses imposed by rigorous training and performances, dancers can prolong their careers and continue to pursue their passion for years to come. A strong, resilient body is less prone to wear and tear, ensuring that dancers can enjoy the art of Irish dancing well into the future.
5. Unlocking Potential:
Incorporating strength and conditioning into training regimes has the potential to unlock hidden talents and elevate dancers to new levels of proficiency. By addressing weaknesses, improving overall fitness, and honing specific skills, dancers can surpass limitations and achieve feats they once deemed unattainable. Whether it's mastering complex choreography or excelling in competitive arenas, strength and conditioning provide the foundation for realising one's full potential as an Irish dancer.
Our PEAK PERFORMANCE programme at Athletic Development would be the perfect accessory to be on the path to achieve a Globe at Dublin 2025. The programme will assess your injury history and work to strengthen the areas used during Turn outs, Kicks, Trebles, Rocks and Jumps to decrease your risk of injury allowing you to achieve more for longer.
This is an app based 4 week block programme tailor made to your strengths and weaknesses, no set plans that you pay for once. We will design, and go over together to decide the best course for your dance career. To know more click the button below!
