Not too way back, I requested dancers on my e-mail checklist to share one of many largest challenges that they face in relation to coaching for Irish dancing.
After sorting via a whole bunch of solutions, here’s what they mentioned:
By far, most dancers wrestle with these 4 areas:
- Putting the entire items collectively: How do I choose strategies, workouts, quantity, and depth to develop the correct vitality methods?
- Combining energy and conditioning and Irish dancing: How do I stability energy and conditioning and Irish dancing with out reducing one or the opposite?
- Monitoring and managing: Am I making progress? How ought to I alter my quantity and depth over time?
- Conditioning evaluation: How do I do know if my conditioning is sweet or not?
The reality about conditioning is that there are a variety of items to the puzzle. But the flip aspect is that it doesn’t imply it must be overly difficult or time-consuming to place all of them collectively. There’s only one factor it’s worthwhile to comply with a extremely efficient coaching plan with out taking hours of your time: A system!
When I first began coaching dancers all of these years in the past, I believed that there was no method {that a} dancer might handle all of these follow days every week plus their energy and conditioning coaching mixed. There was simply no method! Trying to write down applications for dancers was like attempting to talk one other language!
It wasn’t till a yr or two into my profession as an Irish dance coach after I tried designing shorter plans for dancers (as a result of the larger plan was simply inconceivable for dancers to comply with!) And I found that the outcomes have been more practical! They have been more practical as a result of they might discover the time to comply with it persistently! I had a kind of “aha” moments and realised that I had designed a system that works!
Once I figured this out, I used to be lastly in a position to cease banging my head in opposition to the wall and I even saved myself hours when designing these plans for dancers… type of! Since then, I’ve developed processes that assist me to immediately recognise faults in a dancer and I had a system in place to resolve these issues.
Being a dancer is just not simple. If you took half in some other sport, greater than seemingly there can be hundreds of thousands of hours of helpful content material accessible to you, to assist information you in the correct route – to some extent a minimum of! But for Irish dancing athletes, it’s not the identical! There are so many questions that dancers have when fascinated about tips on how to design an efficient plan…
- What workouts ought to I exploit?
- How many units and reps?
- Should I embody intervals?
- What coronary heart charges are greatest?
And the checklist goes on.
As a health skilled, the very last thing I wished to do was to offer these dancers a program that didn’t ship the outcomes they anticipated. I by no means wished to be the explanation they didn’t get that recall or world medal or globe. I knew that if I didn’t ship an efficient plan that they would depart me for another person. So I needed to do all the things I might to make this work.
These 3 key elements are what I exploit to write down just about each conditioning program right now.
It could seem to be I’m promising so much however that is how I’m in a position to write game-changing conditioning applications that take little or no time to finish and with follow, I assure that you’re going to get the outcomes that I imagine you may get with these plans!
- Standardized conditioning evaluation
- Methods and workouts library
- Conditioning program templates
As quickly as I constructed every of those 3 items, the remainder was simple. This method, you by no means needed to begin from scratch.
1. Conditioning Assessment
Most of the time, conditioning isn’t black and white. So how do you consider somebody’s conditioning stage?
Why is it vital?
It permits you to develop far more personalised applications, set the correct objectives, and observe progress to see if this system is working or not.
This evaluation is the inspiration of each program. If you need to dive deep into the precise assessments I exploit, you possibly can ebook in for a one to at least one evaluation with me. Until then here’s a fast information.
- Resting coronary heart fee: If there’s a single marker of somebody’s general conditioning stage, it’s their resting coronary heart fee. Although every sport has its personal calls for, more often than not you will have a resting coronary heart fee to be comparatively low.
- Heart fee restoration: How rapidly one’s coronary heart fee recovers between work durations is a strong indicator of their general work capability and conditioning. The quicker somebody’s coronary heart fee drops inside the first 30-60 seconds, the higher their conditioning is.
2. Methods and train library
Even although most individuals consider a program when it comes to which workouts they’re doing, it’s vital to start out fascinated about strategies. If the evaluation is the inspiration, then the workouts are the constructing blocks you layer on high.
At probably the most primary stage, a coaching methodology is a method of describing tips on how to do an train. A technique is made up of variables like units, reps, relaxation time, tempo, coronary heart charges and so forth.
Doing the very same workouts with a distinct methodology will get you totally different outcomes. The similar factor is true for conditioning. A collection of 10-second sprints and 30 second relaxation durations will get you totally different outcomes when in comparison with 30-second sprints with 10 second relaxation durations.
Over the years I’ve constructed a spreadsheet of strategies I exploit together with a listing of workouts. I name this my toolbox. If I ever provide you with a program, reserve it. Don’t simply dump it and comply with the brand new plan that you just acquired since you may need to return again to the primary plan you adopted once more. Save it in your toolbox! Plus you need to use these applications however with new strategies. There are infinite quantities of strategies to select from.
3. Templates
Like the toolbox, save your previous applications and use the templates given to you. They will prevent a ton of time! Think of it as having your self a head begin! All it’s worthwhile to do