Irish dance is a mesmerizing blend of athleticism, precision, and artistry. For intermediate dancers eyeing the elite level, the journey requires more than just passion—it demands targeted training, relentless practice, and a deep understanding of technique. Whether you're preparing for major competitions or simply striving to refine your craft, these essential drills will help bridge the gap between intermediate and elite.
1. Strengthening Footwork Precision
Drill: The Slow-Motion Drill
Elite dancers don't just move fast—they move cleanly. Break down complex steps (like trebles or clicks) into slow, exaggerated movements. Focus on:
- Toe placement (are your feet turned out correctly?)
- Weight distribution (avoid rocking or wobbling)
- Sound clarity (every tap should be crisp, even at half-speed)
Gradually increase speed while maintaining control.
2. Building Explosive Power
Drill: Plyometric Jump Sequences
High jumps and tight landings are hallmarks of elite dancing. Incorporate:
- Single-Leg Hops: 3 sets of 10 per leg, emphasizing soft landings.
- Tuck Jumps: Explode upward, knees to chest, and land silently in first position.
- Lateral Bounds: Side-to-side jumps to improve stability during cross-body movements.
Pair these with ankle-strengthening exercises (resistance band work) to prevent injuries.
3. Mastering the "Flying Click"
Drill: Elevation + Timing Drills
Advanced clicks (e.g., mid-air clicks in hardshoe) require split-second coordination. Try:
- Wall-Assisted Clicks: Lean against a wall to isolate leg movements without worrying about balance.
- Staircase Drill: Practice clicks on stairs to exaggerate knee lift and height.
- Metronome Training: Sync clicks to a metronome, gradually increasing BPM.
4. Endurance for Championship Sets
Drill: The 90-Second Challenge
Most championship sets last 90+ seconds. Build stamina by:
- Dancing your set at 75% speed, focusing on perfect form.
- Adding 10-second increments weekly until you exceed competition length.
- Incorporating interval training (e.g., 30 seconds full-out, 15 seconds rest).
Tip: Record yourself to spot fatigue-induced sloppiness.
5. Upper Body Polish
Drill: The "No Arms" Exercise
Elite dancers maintain impeccable posture even when exhausted. Practice:
- Dancing entire steps with hands clasped behind your back.
- Using a mirror to check for shoulder tension or unintended swaying.
- Adding controlled arm movements only after footwork is flawless.
Progressing to elite status isn’t just about harder steps—it’s about smarter training. These drills target the nuances that separate intermediate dancers from champions. Remember: consistency beats intensity. Dedicate 15–20 minutes daily to focused drills, and you’ll see transformative results.
Now lace up those ghillies (or hardshoes) and drill like the future Oireachtas champion you are!
