Step Condition

The science behind bounding and travel! Irish dance training should focus on developing a dancer’s neuromuscular system to perform the dynamic stretch shorting cycle. The stretch shorting cycle has three phases, eccentric loading, amortisation and concentric contraction. In easy speak, we want you to bounce faster and stronger!
An increased ability to perform the stretch shorting cycle will enable a dancer to increase power output with minimal contact time with the ground.
This will enable the Irish dancer to travel faster with that graceful bounce grade as they will have minimal contact time with the ground. Comment below and we’ll give you a workout to follow!

The Step Condition team noticed in championship competition recently, that places were lost because dancer’s fitness conditioning.

Dancer’s levels of cardiac power lowers in technical ex*****on in the last 20 seconds. This means you have a higher chance of losing if you peak too early.

Dancers with maximum cardiac power travel further with better technical ex*****on, keeping or scoring more points from the judge.

Cardiac power means “the ability to supply the needed oxygen for the intensity of output over time.” This offsets the dreaded burning in the legs in the last 20 seconds of dance competition. Therefore this enables the dancer to dance at need or increased speed with excellent technical excecution equal more point scored form the judge.

So, if you can learn to increase your Cardiac Power, you’re more likely to win!

To maximize Irish Dance performance, an Irish dancer must accelerate, decelerate, change direction and finally accelerate to maximum speed. This must be performed with control, precision and fluency to increase points scored by the judge.
The dancer must train to adapt the neroumusluar system ability to perform the stretch shorting cycle to maximize declaration and acceleration performed with control percision, and fluency. What’s your best workout to achieve this? Comment below and we will grade you!

WATERWATERWATER! At competition today, the step condition team saw lots of Irish dancers drinking fizzy sugar drinks for energy.
Water is hydrogen and a key part of energy conversion.
A good carbohydrate meal the night before competition and plenty of water will give you far more energy for dancing than fizzy surger drinks.
If the body is 2 percent dehydration, you will feel tired.
Surger drinks will not hydration the body and provide the needed hydrogen for energy conversion. Effects less energy and increase tiredness later that day or next day. In a nutshell, get off the lucozade and back on the h2o!

How to improve your travel! The Achilles is the foundation to your calf muscles. When these muscles are strong and can work at speed it means your power to travel improves. Try this out, using a step like the one in the photo. Warm up by peddling your feet for roughly 90 seconds then complete 10x10 sets of pogo hops and jump squats. Then stretch out and chill! Tag a bestie to practice with!

How to train for a birdie...
What do you think is more important when conditioning your body to perform a birdie? 1) Strength+Flexibility? 2) Strength+Speed? 3) Power+Flexibility? Comment your thoughts below, we’ll explain the correct answer and tell you how to improve!

Happy new year from Step Condition! Who’s excited for the 2019 Feis season?

Who’s pumping iron throughout the new year? Is it safe to do so or should you just follow our workouts instead? Easy answer!! 💪🤦‍♂️

Who’s back training after Christmas? What’s your best routine for dancing off the treats you’ve been eating?

Workout of the day! Try setting a timer to 40 seconds and complete 4 rounds of the following exercises with 20 seconds rest in between: jump squats, tuck jumps, lunge jumps and calf bounces. It’s tough but worth it! Tag a mate to practice with! 👍💪