10/11/12
Drill, Technique, Posture and Stamina Class
Inspirational quote for the week:
“The hardest skill to acquire in this sport is the one where you compete all
out, give it all you have, and you are still getting beat no matter what you
do. When you have the killer instinct to fight through that, it is very
special.”
Eddie Reese
Heavy Shoe
***** ARCHES *****BACK FOOT OUT! ***** TOES!***** SHOULDERS BACK! *****
Warm-Up
Drills –
Traditional Set - St. Patrick’s Day – 3x
5 minutes consecutive – NO STOPPING! (Hornpipe Drills) (8 bar rest
between each drill)
32 bars
Raleigh hop back 2,3’s
32 bars
Raleigh, Raleigh up 2,3 & Raleigh toe up 2,3
16 bars
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
REST - 3 minutes
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 hops backs
Hard Shoe Strength & Conditioning
1. Hornpipe – Intervals – 1st step + 2nd step 100% - 8 bar rest - 3rd step
100%
1. Full +1 = 1st step 100%, 2nd Step 70%, 3rd Step 100%, 1st step 85%
2. Heavy Jig – Intervals – 1st step + 2nd step 100% - 8 bar rest – 3rd step
100%
2. Full + 1 = 1st step 100%, 2nd step 70%, 3rd Steps 100 %, 1st step 85%
3. Hornpipe – 1st step, 2nd step, 3rd step @ 100% - 2x
4. Heavy Jig – 1st step, 2nd step, 3rd step @ 100% - 2x
…………5. Sets – 3x each consecutively
Soft Shoe
****ARCHES!****** SOUS-SU! ***** NO GAPS! ***** POSUTRE! *****
Drills –
5 minutes - Technique- turn-out, arch, + foot shaping drills
Soft Shoe Strength & Conditioning
1. Reel – 1st, 2nd--- 2nd, 3rd (2x) @ 100% - Rest during SJ – Full 80% (8 bar
rest) + Full @ 100%
2. SJ –1st, 2nd---2nd, 3rd (2x) @ 100% - Rest during Reel – Full 80% (8 bar
rest)+ Full @ 100%
_________________________________________________________________________________________________
During Rest Period of HP, Jig, Set, Reel, & SJ :
Jump Rope – 5 minutes
2:15 minutes jumping, 30 second rest, 2:15 minutes jumping
REST – 1 minute
Stability Ball
Push-ups
– 10 reps
Squats
– 10 reps
Overhead Squat
- 15 reps
Curl-Ups
- 15 reps
Ball Pass
- 10 reps
Standing Side-Splits
- 10 reps each side
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)
_________________________________________________________________________________________________
Review/ Homework:
Reel/SJ each step 3x’s daily at half intensity, 1x full at high intensity
HP/Jig each step 3x’s daily at half intensity, 1x full at high intensity
Set 3x’s daily at high intensity
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. Pretzel Stretch – 15 seconds each leg
6. Modified hurdler’s stretch – 15 seconds
each leg
7. Hamstring stretch (heel to the floor) – 15
seconds each leg
8. Quadriceps stretch (grab ankle pull straight
back) – 15 seconds each leg