IDCSC - Releasing the inner dancer in you
Irish Dancing Core Strength & Conditioning (IDCSC) offer a fantastic workshop for you and your school of Irish dancers. In the workshop your dancers will be taught the correct techniques when warming up, stretching Pre & Post dancing, stamina training to improve the on stage fitness, flexibility training, posture & carriage correction and core stability training and also the correct foods to each pre feis, on feis day and also post feis.
Below is a detailed layout of how the workshop runs.
If you have any further questions please click the ' Contact us' button.
> Introduction (15min)
A brief introduction of what Irish Dancing Core Strength & Conditioning is? How dancers can benefit from the workshop.
> Warm up demonstrated and explained (15 min)
A 15 min aerobic warm up is done with the dancers to get blood circulating the body. This will loosen muscles to prevent injuries. I will also explain how important it is to warm up before dancing and stay warm between...
> Stretching (starting from ankles to shoulders) (30 min)
Stretching is very important before dancing. I will go through in detail how important it is to stretch.
The stretching routine will be broken down into different sections.
Feet (Toes, ankles, Arches)
Legs (Calves, Soleus, Hamstring, Quadriceps)
Hips & Abdomin (Hip Flexors, Abdominal area)
Back (Lower, middle, upper) Arms, Shoulders, Neck.
> Aerobic routine to improve stamina, (30 min)
Low/middle/high intense aerobic routine which will help the dancers improve their stamina,
This routine also helps dancers improve their lift whilst dancing in Feis'
> Flexibility training (30min)
A 30 min flexibility training session which helps the dancer lift legs higher during clicks, overs etc.
With increasing the flexibility the dancer will also have longer extensions and will also be able to work the floor with more ease.
LUNCH BREAK 1 HOUR
> Posture & Carriage correction (30 min)
It is very important for a dancer to have a strong posture, to aid dancers carriage whilst dancing.
Many dancers tend to lean forward or bring the shoulders forward to compensate and keep balance when
doing a click up or whilst lifting their legs above the waist.
I will be teaching the dancers techniques to improve both their posture and carriage.
> Breathing techniques different exercises (30 min)
The correct breathing technique is important when on stage.
Lots of dancers tend to breath from the chest which can put strain on the lungs.
Preventing the flow of oxygen and leaving dancers gasping for air.
I will be teaching the dancers the correct way to breath and this will over time improve their performance on stage.
> Core Strengthening Techniques (30 min)
One of the most important things for a dancer to have is a strong core.
The Core is used when a dancer jumps, clicks, spins and moves on stage.
If the core of a dancer is weak their performance will not be as strong as they want it.
The stronger the core, the stronger the performance.
I will be teaching different exercises which can be done both during dance class and also at home.
> Recap of the day & Certificate presentation (30 min)
During the Recap I speak with both dancers and the parents of dancers.
For example I will talk about the perfect power foods that dancers
should take on board before and after dancing (especially competition days).
I will also be rewarding all dancers who have taken part with a Certificate
to show that they have completed the Irish Dancing Core Strength & Conditioning workshop.