​

If you’ve been struggling with turnout in your Irish dancing, you’re not alone. Getting
solid external rotation (so your toes point outward) is a common challenge for
dancers. You might have heard teachers constantly say “turn out!” or “no straight
feet!” and felt frustrated when your body doesn’t seem to cooperate. The good news
is, turnout can be improved – and it doesn’t require supernatural flexibility or being
“born with it.” Instead, it takes understanding what turnout really is (biomechanically),
learning how to train the right muscles, and practicing techniques to retrain your
body’s movement patterns. In this comprehensive guide, we’ll break down everything
from the anatomy of turnout (hips, knees, ankles) to specific exercises that will help
you dance with better, safer turnout. By the end, you’ll know exactly what to do to
start seeing progress. Let’s turn your turnout trouble into turnout triumph!

Understanding Turnout in Irish Dance

Turnout refers to the external rotation of the entire leg, from the hip down to the foot.
Irish dance (like ballet) emphasizes dancing with the toes turned out as much as
your body safely allows, because it creates beautiful lines, safer landings, and is
aesthetically pleasing. You might see top champions whose feet appear almost
sideways on stage! But remember, ideal turnout is different for everyone. Each
dancer’s hip structure and flexibility limit how far they can rotate outward. The key is
to safely maximize your turnout without pain or injury, rather than forcing a flat 180°
that your body isn’t built for.

The Role of Hips, Knees, and Ankles in Turnout

Most of your turnout comes from the hips. The hip joint is a ball-and-socket joint,
which allows a significant degree of external rotation. In fact, a majority of your
turnout potential is determined by how your femur (thigh bone) fits in your hip socket
and the flexibility of the surrounding muscles and ligaments. This means if you want
to improve turnout, the hips are the first place to work – strengthening and stretching
there will give the biggest gains.

Knees and lower legs only contribute a small amount to turnout – just a few extra
degrees, mainly when the knee is bent. Trying to force more turnout by twisting your
knees or ankles is a common but dangerous mistake. For example, rolling in at your
ankles (flattening your arches) might make your feet look more turned out, but it
actually puts unhealthy strain on your ankles, shins, and knees. Over time, these
“cheats” can cause pain or injury.

So while you might get a few extra degrees of turnout from your lower legs, true
turnout must originate at the hips to be safe and effective. Always keep your knees
pointing in the same direction as your toes – this alignment protects your joints and
ensures you’re improving turnout the right way instead of cheating and risking injury.

Why Good Turnout Matters in Irish Dance

Why do we put so much emphasis on turnout anyway? There are a few big reasons.

First, turnout is part of traditional Irish dance technique and look. When your feet
are turned out, your legs can cross more tightly, which is essential for moves like
over-crossed trebles or cross keys. Well-turned-out feet give a clean, polished
appearance to your dance lines, making your movements look more graceful and
professional. Judges at competitions – from local feiseanna to the regional
Oireachtas and to the Worlds stage – definitely take note of turnout. All else being
equal, a dancer with better turnout and form can score higher in presentation and
technique than one whose feet are consistently parallel or turned in. In other words,
improving your Irish dance turnout could directly help you place higher.

Second, good turnout can improve your balance and even your power. With your
legs properly rotated and aligned, you may find it easier to stay stable during leaps
and turns. Plus, by engaging the right hip and glute muscles, a turned-out position
can help you push off the floor more explosively (as long as you have the strength to
support it).

Third, focusing on correct turnout is about injury prevention. If you force turnout the
wrong way, you put strain on your knees and ankles. Over time this can lead to pain
or injuries that cut your dance career short. Dancers who practice safe, hip-led
turnout build strength without wrecking their joints, letting them dance stronger for
longer.

The Turnout Trio: Strength, Flexibility, and Motor Control

Improving turnout is not about one magic stretch or trick – it comes down to a
combination of strength, flexibility, and motor control in your training.

●​ Strength: To hold turnout (especially while moving), you need strong muscles
in your hips and glutes. These include six deep rotator muscles and the larger
 gluteal muscles. If these are weak, you might manage turnout when standing
still, but the moment you jump or move quickly, your feet will turn back in.
Strengthening your external rotators and hip stabilizers gives you the power to
actively maintain turnout throughout your dances.
●​ Flexibility: You also need enough flexibility (mobility) in the hips to allow
outward rotation. Tight muscles or ligaments around your hips can limit how
far you turn out. Flexibility training for turnout includes stretching the inner
thighs, hip flexors, and other muscles that might be holding your hips back.
Increasing your range of motion safely means you have more turnout
available to use. Keep in mind, your bone structure sets an ultimate limit on
turnout – you can improve your flexibility, but you might not reach a perfect
180°, and that’s okay.
●​ Motor Control: This is the often-forgotten element. Even with strength and
flexibility, your body needs practice to use turnout effectively. Motor control
exercises retrain your neuromuscular system so that using proper turnout
becomes automatic. It’s about developing muscle memory for turnout, so
eventually you don’t have to constantly remind yourself to “turn out” – your
trained body will just do it naturally.

Exercises to Improve Turnout (Strength, Motor Control &

Flexibility)

Let’s get into action! Below are a few exercises that target the strength, flexibility, and
control needed for better turnout. Always warm up before you do these, and focus on
maintaining good form – quality over quantity. With regular practice, you should start
to feel more ease in turning out and holding that position. (For a visual guide on
these exercises, click on the exercise name for a video tutorial.)

●​ Clamshells with Resistance Band: This classic exercise targets your deep
hip external rotators and gluteus medius (side of the hip). Place a looped
resistance band around your lower thighs, just above your knees. Lie on your
side with knees bent at a 90-degree angle and your feet together. Keeping
your feet touching, lift your top knee upward (open like a clam shell) while
 keeping your hips stacked (don’t roll backward). You should feel the muscles
in your butt and outer hip engaging. Lower the knee back down with control.
Do 10–15 reps on each side. Clamshells will strengthen the muscles that
physically create turnout, making it easier to hold your feet outward during
dancing.
●​ Weighted Butterfly Stretch (Hip Opener): This flexibility move targets your
inner thighs (adductors) and helps open your hips. Sit on the floor with the
soles of your feet pressed together and your knees dropped out to the sides
(like a butterfly’s wings). Keep your back straight as you place light weights on
your knees. You can use your arms to lightly press your knees toward the
ground – don’t force them, just a gentle pressure. You should feel a stretch in
your inner thighs and perhaps around your hips. Move the weights up and
down 10 times, then hold for 30 seconds to a minute for the last rep, breathing
deeply. This stretch increases the external rotation range of your hips by
loosening tight muscles that might be restricting your turnout.
●​ Assisted Turnout Hops: This exercise builds your ability to maintain turnout
on one leg, which is crucial in many dance moves. Stand on one leg with that
foot turned out from the hip, and lift the other foot off the ground. Balance for
10 seconds while keeping your supporting leg rotated outward and your
posture tall. Focus on not letting your standing knee cave in or your foot roll.
Then do 10 small hops while maintaining proper turnout. This drill trains your
body to stabilize and sustain turnout during one-legged movements, just like
when you’re up on toe or landing from a jump in a dance.

Remember, consistency is key – doing these exercises a few times a week will yield
better results than doing one massive session occasionally. Integrate them into your
Irish dance training routine, perhaps at the end of class or during cross-training days.
Over time, you’ll likely notice your turnout improving bit by bit.

Turnout Transformation: Patience and Progress

Improving turnout is a journey, not a quick fix. Progress might be slow, but it will
happen with consistent effort. Stay patient and keep a positive mindset. Don’t worry
about comparing yourself to other dancers – focus on improving your own turnout bit
by bit. Instead of thinking “I’ll never get this,” ask yourself, “What can I do today to
get a little better?” Every time you practice your exercises or consciously work on
your turnout in class, you’re training your brain and body. Over weeks and months,
those small efforts add up to noticeable improvement.

Lastly, don’t hesitate to seek guidance. A knowledgeable coach or physical therapist

familiar with dance can assess your alignment and technique, then give personalized
feedback. They might spot a specific weakness or tightness that’s holding you back.
Getting expert input can speed up your progress and ensure you’re improving safely
and effectively.

Ready to Master Your Turnout?

You now know that fixing your turnout isn’t magic – it takes the right training and a bit
of patience. But you don’t have to figure it all out alone. If you’re eager to fast-track
your progress, consider applying for our exclusive one-on-one coaching program at
Are You Feis Fit. This program connects you with a seasoned Irish dance strength
coach who will guide your training step by step. We’ll assess your current technique,
create a custom conditioning plan for you, and coach you every step of the way. It’s
the ultimate personal coaching experience for Irish dancers who want real results.

6 Essential Core Exercises For Dancers

As dancers we all know core strength is important. What’s even more important than
consistently doing core exercises, is consistently doing them correctly. Just like dance
technique, if it is done incorrectly dancers develop poor habits.
Today I’m breaking down 6 staple core exercises dancers can do on their own or you can
do in class.

A few quick notes before I go through the exercises:

1.)​ When working with dancers, I’ve found it’s helpful to remind dancers that quality
beats quantity. Dancers often take pride in being able to do the longest plank or the most
of XYZ move, which is always a fun class contest, but it can’t come at the expense of good
form. If a dancer wants to dance well, they must first be able to move well.

2.)​ Train the dancer, not the practice. What I mean by that is that even if I say to do a
30 second hollow body below, if dancers are already struggling at 10 seconds, modify it. It’s
much better to have dancers do the movement correctly for a shorter period of time, then
sloppy for a longer time period just for the sake of “completing it”

3.)​ Remind dancers to stay present in each exercise and “memorize what it feels
like.” I find this particularly helpful in getting dancers to learn how to use their core when
they dance.

I like doing exercises before dancing, right after the warmup to help remind the core how to
“turn on” while dancing. Some may prefer it afterwards to avoid fatiguing before dancing
and that’s okay too.

Okay, onto the exercises…Click on the exercise to view the video.

1.)​ Tabletop

Programming: Start with 3 rounds of 30 seconds. Once dancers can do it for 30 seconds,
increase the time until 60 seconds.

The main cues for this exercise are:

•​ fingers wide
•​ active shoulders (no sinking into the shoulders)
•​ abs flat
•​ pulling hands to toes and toes to hands
 2.)​ Hollow bodies

Programming: Start with 3 rounds of 30 seconds. Once dancers can do the advanced
version for 30 seconds, increase the time.

The main cues for this exercise are:

•​ Lower back pressed into the ground
•​ Shoulder blades pulled off ground or bottoms of shoulder blades lightly touching
the ground
•​ Abs flat (no protruding of the abdomen…if dancers are doing this, it means they
aren’t properly engaging their transverse abdominals)
•​ Legs straight and toes pointed (of course :))
•​ heels together, toes turned out

3.)​ Plank

Programming:
Start with 3 rounds of 30 seconds. Once dancers can do the advanced version for 30
seconds, increase the time.

The main cues for this exercise are:

•​ Tuck hips
•​ Brace core (A way to do this is to think of the flexing feeling right before a cough or
laugh, bracing is not sucking in).
•​ Abs are flat, not protruding forward
•​ Imagine pulling elbows to toes and toes to elbows

4.)​ Side planks

Programming:
Start with 3 rounds of 30 seconds, then once dancers can do the advanced version for 30
seconds, increase the time.

The main cues for this exercise are:

•​ Hips in line with your ribs, no anterior pelvic tilt
•​ Actively push the arm down and pull shoulder away from your ear
•​ Brace core
•​ Open the chest
 5.)​ Pike slide ins

Programing:
Start with 3 rounds of 5. Add 1-2 reps each week until you get to 10. If dancers don’t have
official “exercise sliders”, they can use a towel or furniture sliders.

The main cues for this exercise are:

•​ Press into floor to keep shoulders active (no sinking in shoulders)
•​ Hips tucked on plank
•​ Slow and controlled movements

6.)​ Standing leg lifts

Programing:
In this exercise we are working on learning how to engage the core while lifting the leg to
the front. Do this one for 3 rounds of 10. Only lift as far as you can control the front leg
and keep the back leg straight.

The main cues for this exercise are:

•​ Lift the hips (think of pulling the tops of the hips up to the ceiling)
•​ Chest lifted and core tight
•​ Squeeze the back thigh
•​ Imagine energy shooting up the back leg
•​ Imagine energy shooting though the front leg
•​ Dancers can hold onto something at first if needed. The goal is to be able to hold
proper alignment and sometimes holding onto something when doing this can be
helpful.

6 Essential Strength Moves Every Serious

Irish Dancer Should Master

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As a competitive Irish dancer, you spend countless hours practicing your steps and
perfecting technique. But if you truly want to maximize performance, adding irish
dance focused strength training into your routine is the game-changer. Stronger
muscles mean more explosive jumps, better stamina, and fewer injuries – all key to
gaining a competitive edge on stage. In this post, we break down six essential
strength exercises every serious Irish dancer should master. Each move is chosen to
help you dance stronger, jump higher, and perform with greater confidence.

1. Squats – The Foundation of Lower-Body Power

Why Squats? Squats are a fundamental exercise for building leg strength, targeting
your quadriceps (front of the thighs), hamstrings (back of the thighs), and glutes
(buttocks). For Irish dancers, strong legs mean more power in your jumps and better
stability in your landings. Every jump you perform in a dance begins with a slight
bend of the knees – essentially a mini-squat. By training deep squats off-stage, you’ll
condition those same muscles to generate force more efficiently on stage.

How to Do It: Stand with your feet about shoulder-width apart. You can keep your
feet parallel or slightly turned out (mimicking a dancer’s natural turnout) – both
stances are useful for dancers. Keeping your chest lifted and core engaged, bend
your knees and hips as if sitting back into a chair. Go as low as you can comfortably
(aiming for thighs parallel to the floor if possible), then drive through your heels to
stand back up. Ensure your knees track in line with your toes (not caving inward) to
protect your joints. Start with bodyweight squats, and as you get stronger, consider
adding resistance by holding a dumbbell or kettlebell at your chest (a “goblet squat”)
or by using a resistance band around your thighs for extra challenge.

Benefits for Dancers: Mastering squats will translate to more explosive power in
your Irish dance jumps and help you maintain proper form during demanding
choreography. You’ll notice greater control when transitioning from big jumps into
landings. Plus, squats strengthen the muscles around your knees and hips, which
can reduce the risk of common dance injuries.

2. Lunges (and Split Squats) – Unilateral Strength and

Balance
Why Lunges? Irish dance is full of movements that rely on one leg at a time – from
hopping on one foot to landing a leap on a single leg. Lunges are an ideal exercise
to build unilateral (one-sided) leg strength and balance. By working each leg
individually, you correct strength imbalances and develop the stability needed for
precise footwork and confident landings. Lunges primarily strengthen the quads and
glutes, while also engaging the hamstrings and calves, making them a
comprehensive lower-body move.

How to Do It: Start with a basic forward lunge. Stand tall and step one foot forward
about two feet. Bend your front knee to about 90 degrees as your back knee lowers
toward the floor. Keep your front knee aligned over your ankle (not jutting past the
toes) and your torso upright (avoid leaning too far forward). Push through the heel of
your front foot to return to standing, then repeat on the other side. Once you have
the forward lunge mastered, incorporate variations:

●​ Backward lunges: Step backward instead of forward – this often reduces

stress on the knee and further works the glutes.
 ●​ Bulgarian split squats: Place your back foot on a step or chair behind you and
perform a lunge — this advanced move greatly challenges your balance and
builds strength in the front leg.

Focus on form and stability. It’s normal to wobble a bit when you first start lunges;
that’s your smaller stabilizing muscles working hard. Over time, lunges will improve
your balance in addition to strength.

Benefits for Dancers: By including lunges in your training, you’ll find it easier to
control those tricky one-foot landings after a jump. You’ll also develop stronger
ankles and feet as they work to stabilize you – crucial for quick direction changes
and tight turns in dance sequences. Unilateral strength means each leg can carry its
share of the work: when you’re dancing a long round, one leg won’t fatigue far before
the other. Lunges and split squats simulate the kind of strength and control you need
when quickly shifting weight or changing direction on one leg during your dances.

3. Calf Raises – Power Through Your Toes

Why Calf Raises? Irish dancers spend a huge amount of time on the balls of their
feet, whether it’s performing toe stands, jumping, or doing rapid-fire footwork. Strong
calf muscles (specifically the gastrocnemius and soleus) give you the ability to push
up higher off the floor and stay light on your feet. Calf raises directly target these
muscles and also strengthen your ankles and the smaller muscles in your feet. If you
want higher jumps and a well-pointed foot in the air, powerful calves are a must.

How to Do It: Stand with your feet parallel, about hip-width apart, near a wall or
chair for balance if needed. Rise up onto your toes as high as possible, focusing on
engaging the calves, then slowly lower your heels back down. That’s a basic calf
raise. Aim for high repetitions (15-20 or more) to build muscular endurance –
dancers often need their calves to fire repeatedly throughout a dance. For added
challenge, try these variations:

●​ Single-Leg Calf Raises: Perform the raise on one leg at a time (this is harder,
but excellent for ensuring each calf is equally strong).
●​ Turned Out Calf Raises: Do calf raises with your feet in a small V position
(heels together, toes out). This targets the muscles slightly differently and
reflects the turned-out foot position often used in Irish dance.
●​ Elevated Calf Raises: Stand on a step with your heels hanging off the edge so
you can drop your heels below the level of the step at the bottom of each rep.
This increases the range of motion for a deeper stretch and stronger
contraction.
As you get stronger, you can hold light weights or wear a weighted backpack to
increase resistance.

Benefits for Dancers: You’ll notice the difference on stage when you have stronger
calves. Your jumps will have a sharper, springier take-off as you push from your toes.
You’ll also be able to stay up on your toes longer during those lengthy trebles or reel
steps without your heels accidentally sinking down. Strong calves also mean
beautifully pointed toes in the air – a detail judges definitely notice. Additionally,
strong calves and ankles provide critical support to prevent injuries like ankle rolls
keeping you dancing safely.

4. Plank (Core Strength) – A Stable Core for Better

Control
Why Planks? A strong core is the powerhouse of every athlete, and Irish dancers
are no exception. Your core – which includes your abdominals, obliques, and lower
back muscles – stabilizes your entire body when you dance. From keeping a tall
posture with arms firmly at your sides to controlling your balance during complicated
footwork, the core muscles are constantly at work. Planks are one of the most
effective exercises to develop core strength and endurance. Unlike crunches, planks
engage deep stabilizing muscles and promote full-body tension, which is exactly
what a dancer needs to appear controlled and still through the upper body while the
legs are executing fast movements.

How to Do It: The classic forearm plank is a great starting point. Lie face down on
the floor, then prop yourself up on your forearms and toes. Your elbows should be
directly under your shoulders. Create a straight line from your head, through your
hips, to your heels. That means no hips sagging down (that strains the back) and no
hips piking up too high. Imagine drawing your bellybutton in toward your spine to
engage your deep abs, and squeeze your glutes to keep your hips stable. Start by
holding this position for 30 seconds, and gradually increase your time as your core
gets stronger.

For variety and an extra challenge, try:

●​ Side Planks: Support your body on one forearm and the side of one foot,
lifting your hips so your body forms a straight line sideways. This builds lateral
core strength (great for improving balance and control in movements like
rock-overs or heel clicks).
●​ Plank to Push-Up: Start in a forearm plank, then push up onto your hands one
arm at a time, and lower back down. This works your shoulders and triceps
while your core fights to keep your body steady.
Benefits for Dancers: With a solid core, you’ll find it easier to maintain good posture
(no arching your back or sticking out your ribs) even when you’re tired at the end of a
long dance. Balancing on one foot also improves, because your midsection isn’t
wobbling. Strong abs and back muscles act like a center of power – when you kick,
leap, or even batter, that stable center allows your limbs to move more forcefully and
precisely. Essentially, improving core strength through planks will make you feel
more “put together” as you dance, with your upper and lower body moving as one
harmonious unit.

5. Single-Leg Deadlifts – Balance and Posterior Chain

Strength
Why Single-Leg Deadlifts? This exercise is a favorite for dancers because it
combines balance, flexibility, and strength in one move. A single-leg deadlift
(sometimes called an “airplane” or “arabesque” exercise) targets the entire posterior
chain – meaning your hamstrings, glutes, and lower back – while also challenging
the stabilizing muscles in your ankles and core. Irish dancers often have extremely
strong quads from all that hopping and jumping, but the muscles on the backside of
the body can be comparatively weaker or tighter. Strengthening them will improve
your jump height and help with safer landings. Plus, the balance element of this
exercise directly translates to dancing on one foot and recovering gracefully from
off-balance moments.

How to Do It: Start by standing tall on your right leg. Engage your core and find a
focal point to help with balance. Begin to hinge forward at the hips, reaching your
torso toward the floor while your left leg extends straight behind you. Keep your back
flat (avoid rounding your spine) and your standing knee slightly bent. Lower until your
body forms a “T” shape (or as far as your hamstring flexibility allows), then squeeze
your glute and hamstring to return upright, bringing the left leg back down to meet
the right. Move slowly and with control. If needed, hold onto a chair lightly with one
hand for balance when you first start. Do 8-10 repetitions on each leg.

When you’re ready for more challenge:

●​ Hold a small weight (like a dumbbell or kettlebell) in one hand (opposite the
standing leg) as you perform the single-leg deadlift. The added resistance will
increase strength gains.
●​ Perform a single-leg deadlift into a jump: From the tipped-forward “T”
position, swing your floating knee forward and explode off the standing leg
into a small hop. This plyometric variation builds explosive power for take-offs
– just be sure you’re comfortable with the basic form first.
Benefits for Dancers: Single-leg deadlifts teach your body to balance while your
center of gravity shifts – a skill you use in every hop, kick, or leap. You’ll strengthen
those often-neglected hamstrings and glutes, which means better jump propulsion
and more support for your knees when landing. Many dancers report that after
working on deadlifts, their posture improves; that’s because a strong back and glutes
help you keep your hips aligned under your shoulders for that upright, pulled-up look.
Moreover, training yourself not to waver in a one-legged tilted position will pay off
when you’re on stage and need to control your body during quick transitions or
recoveries.

6. Upper-Body Rows or Pulls – Posture and Arm

Stability
Why Upper-Body Strength? It might surprise some dancers that upper-body
strength is on the list – after all, your arms stay by your sides when you perform. But
maintaining that perfect, still upper-body carriage actually requires strength and
endurance in your upper back, shoulders, and arms. Think about it: if your upper
body is weak, your shoulders may start to slump forward and your arms might move
involuntarily when you’re tired. A strong upper body helps you keep your shoulders
pressed down, your chest open, and your arms locked in place through every last
step of a round. It also contributes to overall body alignment, ensuring that your torso
remains upright and doesn’t collapse when you’re executing big moves.

How to Do It: One of the best movements for dancers to train the upper body is a
rowing motion, which strengthens the mid-back (rhomboids, latissimus dorsi) and the
back of the shoulders. If you have access to a resistance band, you can do a simple
band row: Secure the band around a stable object at chest height, hold an end in
each hand, and step back until there is tension. Stand tall and pull the band back,
bringing your shoulder blades together, then release forward with control. Aim for
12-15 repetitions. If you have dumbbells, bent-over dumbbell rows or one-arm rows
supported on a bench are great alternatives. No equipment at all? You can do
reverse fly exercises with just your arms by lying on your stomach and lifting your
arms out to the sides, squeezing your shoulder blades together.

Benefits for Dancers: By strengthening your upper back and shoulders, you’ll find it
much easier to maintain a proud, lifted posture throughout your performance. No
more sagging shoulders or flailing arms at the end of a long set! Even though arm
movement is minimal in Irish dance, a strong upper body contributes to the overall
picture of stillness and control. You’ll exude confidence and poise on stage because
your frame is solid. Plus, a strong upper body can indirectly improve your balance –
a steady torso allows your legs to execute footwork with precision. Upper-body
training ensures that when you’re dancing, all the focus stays on your precise
footwork, not on any weakness or wobble above the waist.
Incorporating these six strength moves into your weekly routine will transform your
Irish dance performance. Even just 2-3 strength training sessions per week can
make a noticeable difference in how you feel and compete on stage. Stronger
muscles will give you higher jumps, quicker feet, and the endurance to power
through every round with beautiful technique. Just as importantly, being
strength-conditioned means fewer injuries and setbacks, so you can keep doing
what you love: dancing!

Ready to dance stronger than ever? Start mastering these moves one by one, and
celebrate the improvements as they show up in class and on stage. Feeling inspired
to amplify your training? For more expert guidance on blending strength with dance,
be sure to join the waitlist for Feis Fit’s Ultimate Irish Dance Strength Guide. Get
first access to the complete roadmap for becoming a powerful, resilient Irish dancer!

Jumps Falling Flat? Here’s How to Build

Real Power Off the Floor

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Every Irish dancer loves the feeling of soaring high off the ground during a jump. But
what if your jumps are feeling a little flat lately? If you’re finding that your elevation
isn’t where you want it to be – or judges are commenting that you need more height
– it’s time to focus on building real power off the floor. The secret to higher, more
explosive jumps isn’t just practicing leaps over and over; it lies in targeted strength
and power training. By conditioning your muscles and refining your technique, you
can transform those “meh” hops into head-turning leaps.

In this post, we’ll explore key strategies to help you boost your jump height and
power. From strengthening your legs and core to specific plyometric exercises and
technique tweaks, we’ve got you covered. Say goodbye to flat jumps and hello to an
effortless, sky-high flight every time you dance!

Strengthen Your Legs for Lift-Off

The foundation of any great jump is raw leg strength. Your quadriceps, hamstrings,
and glutes are the muscle groups doing the heavy lifting (literally) to launch you
upward. If these muscles are underdeveloped or fatigued, your jumps will suffer.
That’s why one of the first steps to improving jump height is making your legs
stronger and more powerful.
Key exercises for leg strength: Incorporate exercises like squats, lunges, and
step-ups into your weekly training. Squats (both bilateral and single-leg variations)
build overall power in your thighs and hips. Lunges and Bulgarian split squats target
each leg individually, which is crucial since Irish dance jumps often take off from one
foot. Even simple step-ups onto a sturdy bench or step can mimic the pushing
motion of a jump and strengthen your glutes and quads. Aim to work on leg strength
2-3 times per week, gradually increasing the challenge (for example, add a bit of
weight or do more repetitions as you get stronger).

As your legs become stronger, you’ll notice you can push off the floor with less effort.
Moves that once felt strenuous – like multiple consecutive jumps in your reel or those
big “over-two-threes” – will start feeling easier. Strong legs not only give you the
ability to jump higher, but they also help you absorb the landing better, which
means you can rebound into the next move without collapsing or losing momentum.

Incorporate Explosive Plyometric Training

Effective plyometric exercises for dancers: Add a plyo session to your routine 1-2
times a week. Focus on quality, not sheer volume, for these exercises:

●​ Squat Jumps: Start in a squat position and explode straight up into the air as
high as possible. Land softly back into a squat. This builds explosive power in
your legs and teaches you to use your knees and hips together for maximum
height.
●​ Tuck Jumps: From standing, jump up and tuck your knees toward your chest
(you can imagine bringing your knees up to your hands). Point your toes as
you do this, then land softly. Tuck jumps are great for quick, explosive bursts
and will make normal straight-leg jumps feel easier by comparison.
●​ Lunge Switch Jumps: Begin in a lunge (one foot forward, one back). Jump
and switch legs in mid-air, landing in a lunge with the opposite foot forward.
This challenging move develops one-leg push-off power and trains you to be
explosive even when your legs are in a split position (helpful for moves like
pushes where you want to extend your back leg behind you).

Single-Leg Hops: Balance on one foot and perform a series of hops in place or
moving forward. Focus on pushing off that foot as powerfully as you can each time.
This strengthens your calves and ankles while mimicking the one-foot take-offs
common in Irish dance.

●​

When doing plyometrics, always prioritize form and full effort. Give yourself enough
rest between sets (for example, do 5-10 explosive jumps, then rest for 30-60
seconds) so each jump is performed with maximal power. Over time, these exercises
will train your nervous system and muscle fibers to contract faster and more
forcefully, meaning you’ll get more lift without additional effort.

Engage Your Core for Maximum Lift

It’s easy to focus on legs and feet when trying to jump higher, but don’t forget about
your core and upper body. A strong core (abs and back) provides a solid platform for
your legs to push against. If your midsection is weak or collapsing, you lose some of
the force that could have translated into upward momentum. Additionally, while Irish
dancers keep their arms at their sides, the upper body still plays a role in jumps –
primarily in stability and posture.

Think of your body like a rocket: your legs are the engines, but your core and torso
are the guidance system keeping that rocket moving straight up. If the core isn’t
engaged, you might tilt forward or lose height.

How to use your core during jumps: Before you take off, tighten your abdominal
muscles as if preparing for someone to poke your stomach. This activation stabilizes
your spine. As you jump, keep your chest lifted and head up (don’t pitch forward).
This posture helps direct your energy vertically. Even without arm swings (as
required in Irish dance), you can still get a slight boost by using your upper body
correctly – some dancers find that pressing their arms downward (engaging the lats)
during take-off helps create a feeling of lightness.

Core exercises to try: Planks, side planks, and exercises like V-ups or hollow holds
will fortify your midsection. Train core 2-3 times a week. A strong core will also
protect your back when you land and prevent any “wobbles” upon impact, so you can
spring into your next move seamlessly.

Perfect Your Jump Technique

All the strength in the world won’t translate to height if your jump technique is
inefficient. One common mistake in Irish dance is not utilizing the available slight
bend in the knees and ankles before take-off. True, you don’t have a deep plié like a
ballet dancer due to the stylistic limits of Irish dance (you must keep the appearance
of straight legs), but some bend is both allowed and absolutely necessary for power.

●​ Bend then explode: Think of yourself as a spring – you must compress

before you can spring up. Before any jump, whether it’s a simple hop or a
dramatic leap, make sure you dip down slightly by bending your knees (and
ankles). The key is a quick, controlled dip – not so deep that it looks sloppy,
 but enough to load your leg muscles with energy. Immediately follow that with
a vigorous push into the floor to propel upward. Practice this timing with small
jumps first: bend then explode. Over time, train to make this movement faster
and more powerful.
●​ Point through your feet: As you take off, push through the balls of your feet
and toes at the end of your jump. This “toe-off” gives you an extra boost (and
makes your toes beautifully pointed in the air!). Many dancers concentrate on
legs and forget the power that comes from the feet. Strong feet act like a final
springboard as you leave the ground. So in practice, think: bend knees, push
the floor away, then snap your toes downward at the last moment for
maximum lift and a picture-perfect pointed foot.

Land correctly: How does landing help your next jump? If you land with control,,
you preserve your leg strength for the subsequent move. A flat, heavy landing not
only risks injury but also makes it harder to take off again immediately. Work on
quiet, cat-like landings – they are the sign of a powerful and trained jumper.
Cushioning your landings by engaging your muscles means you can quickly coil and
spring into your next jump with ease.

Build Ankle and Foot Strength

When aiming for higher jumps, dancers often focus on thighs and forget the role of
the ankles and feet. Your calves, ankles, and intrinsic foot muscles are literally the
last point of contact with the floor when you jump – and the first when you land.
Strengthening them means you can channel more force into the ground on take-off
and better absorb force on landing.

Exercises for feet and ankles: In addition to calf raises (covered earlier), use
resistance bands to do resisted foot pointing and flexing. For example, sit on the
floor with a long exercise band looped around the ball of your foot and practice
pointing your toe against the band’s resistance, then slowly flexing it back. This
builds strength through the full range of your pointe. Also try towel scrunches
(placing a towel on the floor and using your toes to scrunch it toward you) to work the
arch of your foot, and one-legged balance drills (stand on one foot and rise up to
tiptoe and down slowly) to improve ankle stability.

Why it matters: Strong ankles act like stiff springs – they won’t buckle when you
push off, and they’ll help transfer all that leg power into the ground for maximum lift.
You might gain an extra inch or two on your jump just by having a more forceful push
through the feet. Plus, improved ankle strength and mobility lets you achieve a nicer
toe point. While that’s an aesthetic win with the judges, it also means you’re fully
extending your ankles in each jump, utilizing every bit of available power. As a
bonus, bulletproof ankles are less prone to sprains, which is especially important
when you’re pushing your limits to improve your jumps.
Prioritize Recovery and Avoid Overtraining
Here’s a counterintuitive secret: sometimes the key to jumping higher is not doing
more jumps, but allowing your body to recover and strengthen. High jumps are very
demanding on muscles and joints. If you practice them endlessly without rest, you’ll
likely see diminishing returns – your legs will be perpetually tired, and you might
even risk injuries like shin splints or stress fractures.

Train smart, not just hard: Continue practicing your dance, but incorporate rest
days and lighter sessions strategically. After a tough plyometric workout or an
intense dance class focusing on jumps, give your body 48 hours or so to recover
before the next big jump session. During this time, your muscle fibers repair and
come back stronger. Also ensure you’re getting quality sleep and good nutrition
(plenty of protein for muscle repair, and carbohydrates for energy) – these have a
huge impact on performance gains.

Don’t neglect a proper warm-up and cool-down either. Cold muscles won’t jump as
high and are more injury-prone. A quick set of jumping jacks, leg swings, or light toe
hops before you practice jumping can warm up those muscles and prime your
nervous system for explosive work. After jumping, gentle stretching or foam rolling
for the quads, calves, and hip flexors will help maintain your flexibility and reduce
soreness.Consistency over time: Improving your jump height won’t happen
overnight. It’s the result of consistent training and patience. The good news is, if you
stick with leg strengthening and plyometrics, you might start noticing a difference in
just a few weeks – your jumps feeling springier, your legs not tiring as fast, and your
confidence growing. Track your progress by noting how high you can kick or jump
now, and then check again after a month of focused training. Those small
improvements add up to major results on stage.

By combining leg and core strengthening, explosive plyometric drills, refined

technique, and proper recovery, you’ll be well on your way to transforming your
jumps from flat to fantastic. Remember, every extra inch of height in a jump can
make a difference in the judge’s eyes and, more importantly, in how you feel about
your performance. There’s nothing quite like the sensation of launching into the air
with power and landing with complete control.

So start implementing these strategies in your training routine and watch your
elevation improve. With dedication, you’ll soon be surprising your teachers, judges,
and even yourself with how much “hang time” you’ve gained. And if you’re eager for
more expert guidance on jump training and overall dance strength, be sure to join
the waitlist for Feis Fit’s Ultimate Irish Dance Strength Guide. It’s packed with
proven techniques and workouts to help you reach new heights – literally. Don’t miss
out on the opportunity to take your dancing to the next level!
Hey Dance Friend,

Jeanne here!

Thanks for checking out my new guide! I’m really excited to break down one
of my favorite topics for you: POWER TRAINING!

Think a dancer you know in your competition who has an insane amount of
power. They stand out right?

If you want to stand out at as a top competitor at a major competition, being

a “clean” dancer isn’t enough. Having clean technique is an absolute must,
but on top of that, if you want to break into the top…you need a powerful
performance. That means big leaps, sharp movements, and quickly
“popping” off the ground

In this guide, I’m teaching you….

1.)​What power is and how to get more of it!

2.)​Why traditional plyometrics aren’t enough for Irish dancers!

3.)​ #1 secret ingredient that almost all dancers miss when it

comes to plyometric training!

4.)​4 of my favorite plyometric exercises specifically for Irish dancers!

If you like this guide, please tell me via Instagram or email. My goal is to
create as much value as I can for you to help you improve your dancing
athleticism and performance so it’s really helpful when I know what resources
of mine that you’ve found most useful. And what other topics I can help with!

Okay, that’s enough of me talking. Enjoy the guide!

Love and leaps,

Jeanne
PART I: What is power?!

We all know what a powerful dancer looks like, but what is “power” in
the first place?

Or maybe you’ve been told by your teachers that you need “more
power”…but are wondering how you actually do that?

We all know it when we see it…but how does a dancer become more
powerful?

“Power” isn’t some mysterious quality that some dancers have and
others don’t, there is actually a mathematical formula for power and if
you follow the formula, you can improve your power.

The mathematical formula for power is…

Power= Force x Velocity

What does that mean in simpler terms and for your dancing?

Power is how quickly your body can overcome a lot of

resistance.

In weight lifting, this resistance is usually a weight. So power would be

how fast you can lift a heavy weight. A person who can squat 200
pounds in 1 second has more power than a person who can squat 200
pounds in 3 seconds.

In dancing, the resistance isn’t a weight, but instead it is your BODY

weight (and gravity of course).

So power in dancing, is how fast and forceful you can move your body.

If a dancer can generate a lot of force to get into a jump and can
produce that force quickly, they will have a more powerful jump than the
dancer who can’t produce as much force or can’t produce that force as
quickly.

So that leaves us with 2 things we need to focus on when improving

power for dancing:
1.)​How much force you can generate​

2.)​How fast you can produce that force​

These are the 2 things we are training for when it comes to increasing
your power. So, let’s break down each of them!

1.)​How much force can you generate?

There are 2 dancers…Sarah and Molly. They are the same size and age
for sake of this example.

Sarah has never done any strength training before and jumps right into
plyometric jumping exercises to improve her power. She starts to get
frustrated because no matter how much she “focuses” on jumping
higher, nothing seems to be improving.

Molly takes a different approach and starts with strength training.

Rather than going right into explosive jumping exercises, she lifts
heavy weights and increases the amount of force (aka strength) her
muscles can produce. After 6 weeks of strength training, she starts
plyometric focused work and notices how much more she can push off
the ground. She sees a LOT of improvement in her jumping power.

The term force, simplified, means strength. When we do strength

training, we are increasing the amount of force we can generate.

As we talked about earlier, POWER= FORCE x VELOCITY.

If you aren’t strong enough to generate a lot of good amount of force

relative to your body weight, you will quickly plateau with the amount of
power you can produce.

This is why strength training must come before power training and why
I highly encourage dancers to use their off-season to double down on
getting as strong as possible.
If you wait until a couple of months before a major, it’s too late to build
a lot of strength and turn that strength into power. When you build
strength, you are basically building your potential for power.

2.)​How fast you can produce that force

Let’s take 2 other pretend dancers for our next example, Chloe and
Colleen.

Chloe has been totally crushing it with strength training and can lift
heavier than ever before.

Colleen has been lifting consistently as well, but then later on adds in
faster lifts and jump training, focusing on getting off the floor as quickly
as possible.

Who do you think would be able to generate more power?

The answer is Colleen!

The reason Colleen can generate more power is because although

both dancers have the same strength potential to create powerful
dancing, Colleen worked on the VELOCITY (aka speed in a given
direction) of her movements.

Remember! POWER= FORCE x VELOCITY

Chloe only had one part of the equation…she could move a lot of
weight (aka force), whereas Colleen could move a lot of weight, fast
(aka force AND velocity).

This is why adding plyometrics to your training program is a must when

it comes to improving your power. You must be able to first produce a
lot of force through strength work, then learn to generate that force fast
through plyometrics.
PART II: Why traditional jump training isn’t enough
for Irish Dancers

“Easy peasy Jeanne, that’s all I need to know, right? Strength and
plyos?”

Ehhhh not so fast. As you’re probably aware, Irish Dancing is a very

weird way of moving.

Most standard plyometric exercises are based around the way jumps
are done in more main stream sports.

For example, if we look at the way a football player jumps vs. the way
an Irish Dancer jumps, it looks completely different.

A football player hinges at his or her hips, bends the knees, and jumps
up exploding through the ankles, knees, and hips.

This kind of jump is referred to having a “triple extension” because

they are exploding through their ankles (one), knees (two), and hips
(three), 3 different joints.

A triple extension is what most traditional plyometric jumping exercises

are built around. Look at jump squat, box jump, jump lunge, skater jump,
etc. They are all examples of triple extension.

Although these exercises can definitely play a role in your training

because they do involve large muscle groups you use in your dancing
jumps, it’s also important to include jumps that are more specific to the
way you jump as an Irish dancer.

When you are jumping in dancing, you don’t do a big hip hinge, bend
your knees, and put your heels on the ground (or if you do, but it
certainly isn’t
helping your scores ). Instead, you only get a very quick slight knee
bend, a very quick slight heel lowering, and maybe a slight hip
movement depending on how you dance, but it definitely is NOT a full
blown triple extension jump.

So how do you train for Irish Dance specific power if you can’t rely
solely on traditional plyometrics?
Train with jump patterns that are more specific to Irish Dancing
movement patterns.

This is called The Law Of Specificity in strength and conditioning

world.

(Side note: I’ve seen some dance trainers on the internet talking about
how your strength and conditioning should not look anything like your
dancing movements. This is incorrect information. Yes, a barre class
where you literally do modified dance movements a dozens times isn’t
the smartest use of your time, but if you want to get really good at a
specific way of moving, you have to work on that way of moving. This is
one of the basic principles of strength and conditioning according to the
National Strength and Conditioning Association, which is the golden
standard for professional strength and conditioning coaches and
athletes.)

The Law Of Specificity states: “Training adaptations for an individual

will occur specifically to the muscle groups trained, the intensity of the
exercise, the metabolic demands of the exercise, and/or specific
movements and activities. In an attempt to perfect a specific skill or
activity, you must perform that skill or activity with proper body
mechanics to have correct technique.”

Therefore, if you want to explode into a jump without having the luxury
of triple extension, you have to train your body to jump without triple
extension.
Part III: The #1 secret ingredient in power training that
almost ALL dancers miss!

So you now know about building strength and we went over the
importance of Irish dance specific plyometric training. Now, I’m about to
give you guys the #1 secret you need to get stand out power in your
dancing that almost every single dancer misses…except those in the
top who are known for their powerful performances.
88
When you are doing your plyometric work, focus on the speed of
the amortization phase of the movement.

“Wow Jeanne, I don’t know what that means…thanks for nothing lady.”

Hold up, let me fill you. Bare with me because I promise this will make
a HUGE difference in your power and with helping you get that “pop”
feeling when you dance.

For you to understand the amortization phase of a movement, you have

to have general idea of how your muscle contracts during an exercise.

When your muscle is working, it is contracting (aka a muscle

contraction).

There are 3 different types of muscle contractions: concentric,

eccentric, and isometric.

In this example, let’s use a squat jump.

A squat jump only involves a concentric and eccentric muscle

contraction, you can ignore the “isometric” contraction for now.

Our muscles are made up of muscle fibers.

A concentric contraction is the part of the exercise where our muscle

fibers slide over each other (and/or) closer together thus our muscle
shortens.
An eccentric contraction is when our muscle lengthens.

In a jump squat, when we squat down, our quad muscles (the large
muscle group in that makes up the front of our thighs) are lengthening
and building up with potential energy. This is called the eccentric
contraction.

Then when we jump up, our muscles shorten and that energy helps
us explode into the air. This is called the concentric contraction.

When muscle shortens= concentric contraction

When muscle lengthens= eccentric contraction

Here is where the very important amortization phase comes into play!

At the bottom of the jump squat, where the muscle changes from
lengthening to shortening, in other words, where stop going down and
start exploding upwards…is called the amortization phase. The
amortization phase is where you overcome the work of the eccentric pre-
stretch (aka lengthening of your muscle), and use the energy stored in
that stretch to explode into action. A shorter amortization phase causes
the stored elastic energy you gained from the eccentric contraction to be
used more efficiently. So in other words….

The faster/shorter you can make your amortization phase, the

more power you’ll be able to generate.

Or even more simplified (if you are lost at this point)…

The quicker you can get off the ground after you land, the more
power you will generate.

So when you are working on the plyometrics in this guide, focus on the
transition from going down, to getting up as quickly as you possibly can.
You know you’re doing it correctly when you feel a quick jolt of energy as
you do the movement.
PART IV: The Exercises

The part you’ve probably been waiting for…the exercises!

Here are 4 of my favorite Irish Dance specific plyometric exercises to

get started with. Aa few important notes on these:

1.)​ You’ll want to start with building as much strength as possible

to get the most out of these.

2.)​ This is NOT, I repeat, NOT a stamina workout. The goal isn’t to do
as many reps as you can. Instead focus on the speed/power in each
individual rep. Start with 2-3 rounds of 4-6 reps of each exercise, and
build from there. Take 5-10s off in-between each rep and about a minute
off in- between exercises. Depending on where you are in your training
cycle, you can do these 1-3 days per week.

3.)​ You can still do more traditional plyometrics like jump squats,
jump lunges, etc. Those still play an important role in power
development too! These are simply ones to add in that are more Irish
Dance focused.

On to the exercises! Click on the link to see each exercise. Happy

jumping!

1.)​tap down bounce

2.)​single leg depth jump

3.)​switches to front

4.)​single leg mini-box jump