Good afternoon everyone!
I hope that you are having a great day. Tonight's class we will start with soft shoe. We
will attempt to get through as much heavy shoe as possible (on the agenda).
Please have your soft shoes on to start at 7:00 pm.
Check list:
White or black shirt
Black shorts
Soft Shoes
Heavy Shoes
Socks
SNEAKERS
Hair pulled back
Tape (if needed)
Water
I hope to see you there tonight! If you can't make it, please try the work out on your
own. :)
<3 Molly
10/16/14
Drill, Technique, Posture and Stamina Class
Inspirational quote for the week:
“Without ambition one starts nothing. Without work one finishes
nothing. The prize will not be sent to you. You have to win it.”
― Ralph Waldo Emerson
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Soft Shoe 7:00-7:55
Warm –Up – 5 minutes total
5 minutes - Technique- turn-out, arch, + foot shaping drills
Easy – Reel, Jig, SJ (2x’s)
- Tabata Style drills
o 16 bars on, 8 bars off – 4 of sets of the same drill
o overs, points, triple points, down hops, 1-2 hops, flicker jumps, etc.
o weights – Russian twists, push-ups, tricep lifts
Soft Shoe Strength & Conditioning
Step down the line. – 2 at a time
1. SJ – Full  (Full + 1st step + 2nd step)  Full  2nd step + 3rd step
DRILLS  Stamina 1st step (3x’s), 2nd step (3x’s) , 3rd step (3x’s)
2. Reel – Full  (Full + 1st step + 2nd step) Full  2nd step + 3rd step
DRILLS  Stamina 1st step (3x’s), 2nd step (3x’s) , 3rd step (3x’s)
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Heavy Shoe
***** ARCHES *****BACK FOOT OUT! ***** TOES!***** SHOULDERS BACK! *****
Drills –
Warm-Up- 10 minutes
Traditional Sets St. Patrick’s Day – 2x – (3:00 minutes)
Blackbird – 2x (3:00 minutes)
Garden of Daisies – 2x (3:00 minutes)
Job of Journeywork - 2x Step – (3:00 minutes)
Jockey to the Fair – 2x Step  Learn Set
HP/Jig Drills – 20 minutes
Easy Reel (2x’s) – In HEAVY SHOES
5 minutes consecutive – (Hornpipe Drills) (8 bar rest between each drill)
32 bars
32 bars
16 bars
-
Raleigh hop back 2,3’s
Raleigh, Raleigh up 2,3 & Raleigh toe up 2,3
Raleigh up , Raleigh up out 2,3 & Raleigh toe stamp
16 bars
Raleigh & a toe up (alternate)
16/16 bars
Tip hop bang toe, Raleigh & a toe up 2,3
32 bars
Raleigh hop back, tip down, Raleigh hop back
16/16 bars
& Bang click out 2,3 – click hop & down
REST - 1 minute
4 minutes consecutive – NO STOPPING! (Heavy Jig Drills) (8 bar rest between
each drill)
32 bars
Right Raleigh, Raleigh & Left Raleigh toe (switch)
16/16 bars
Raleigh & toe up, Raleigh down
8/8 bars
Bang Raleigh hop back up front click,
Raleigh & toe up Raleigh down
16/16 bars
Raleigh toe drop downs
32 bars
Raleigh, Raleigh hop backs
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Hard Shoe Strength & Conditioning 8:00-9:00
Work-out
1. Heavy Jig – Stamina – 1st step (2x’s), 2nd step (2x’s), 3rd step (2x’s)  Abs
 Stamina - 1st step (2x’s), 2nd step (2x’s), 3rd step (2x’s)
2. Hornpipe - Full  Stamina – 1st step (2x’s), 2nd step (2x’s), 3rd step (2x’s)
 Abs  Stamina - 1st step (2x’s), 2nd step (2x’s), 3rd step (2x’s)
–
Cool Down:
Easy Reel 3x’s – continuous (3:30 minutes) @ 25%
During Rest Period of HP, Jig, Set, Reel, & SJ :
Stretch – 5 minutes (See Below)
Flexibility Stretches (Repeat 2x’s)
1. Rond de jambe – leg circles 10x’s each leg
2. Leg swings – First Position 10x’s each leg and Second Position 10x’s each
3. Opposite toe touch 40x’s
4. Pre-Split stretch 4x’s each leg
5. MORE! Reverse curl-ups
6. Modified hurdler’s stretch
7. Hamstring stretch (heel to the floor)
8. Quadriceps stretch (grab ankle pull straight back)
Abdominal Exercises (Alternate exercises 1, 2, 3, 4, etc., then repeat)
1. Curl-ups – (30 curls, 4x’s)
2. Planks – (30 seconds, 4x’s) (Extra Challenge! - AlTeRnAtInG PlAnKs!)
3. Scissor kicks – (30 seconds, 4x’s)
4. Bicycles – (20 seconds, 3x’s
5. Leg lifts (circles)– (30 seconds, 3x’s)
6. Supermans – (set of 5, 3x’s)
7. Reverse Curl-Ups – (30 seconds, 4 x’s)
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Review/ Homework:
Reel/SJ each step 2x’s daily at half intensity, 1x full at high intensity
HP/Jig each step 2x’s daily at half intensity, 1x full at high intensity
Set 3x’s daily at high intensity