The ability to maintain maximal speed and power in Irish Dance is essential to getting through your entire round.

Endurance is always a factor in performance, but with having to spend more time training at home, the motivation to keep working is even more difficult in these trying times. Target Training's guided workouts and audio guides can help you stay on track.

By increasing your endurance, you will develop a greater lactate threshold.Your lactate threshold is significant because once you go over this threshold, fatigue will set in and you'll have to slow down.

One of the ways to maximize your endurance is to perform moderate high-intensity training rounds between 30 seconds and 2 minutes. Ellen likes to establish a dancer's limits by the length of a full round (3 steps of Reel and Treble Jig, 2-5 steps of Hornpipe and Slip Jig), Reel = 0:48, Slip Jig = 1:00, Treble Jig = 1:12, Hornpipe =1:20

This 10 minute endurance audio guide can be done while running outside or while working out on any piece of cardio equipment (bike, treadmill, elliptical, etc).

Email the SHARE link (https://youtu.be/xPjK9worTG8) to yourself so that you can easily pull up this audio guide to help you through your workouts!

This audio video is a companion piece to How to Stay in Competition Shape, an article featured in the December 2020/January 2021 issue of Irish Dancing Magazine.

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		Ellen G. Waller TCRG has dedicated her life to Irish Dance. As a trained dance teacher, Ellen is determined to break the barriers young dancers and athletes inevitably encounter. In addition to being a certified TCRG, Ellen holds an undergraduate degree in Dance Education and a Masters of Science in Exercise Science. Coupling her in-depth experience as an Irish Dancer/instructor with her expansive knowledge of kinesiology, Ellen created the innovative and successful TARGET TRAINING program; a series of courses and advanced training methods that condition specific muscles Irish dancers of all ages need to excel.