• Target Training

Three Exercises to Increase your Explosiveness for Irish Dance

Updated: Nov 5, 2019


Want to increase your vertical jump, power and explosiveness for Irish dance? Start by incorporating these three exercises into your weekly routine.


Single Leg Deadlift Jump - repeat on each leg

- balance on one leg with a slight bend in your knee

- bend from the hip and engage your glutes, creating a T with your body

- explode from the T into a single leg jump lifting your knee up

- balance on landing and repeat

Squat Jump

- feet hips width apart, hips go back as you squat down with your knees staying over your ankles

- explode up into a jump

- land softly going back into a squat

Lunge Jumps

- take a large step back

- bend front knee into a 90 degree angle, knee staying over your ankle

- explode up as you switch legs and softly land into a lunge with the other foot.

Perform each exercise for 30 seconds with a 15 second break between each exercise.

Repeat entire series three times.

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