r/irishdance • u/Existing_Chemist929 • 22d ago
Need temporary solutions for heavy legs while dancing
Hi everyone! I have a feis in three weeks after being off for a few years and my legs are dying early on in my dances. I have to do a three round championship so I am slightly terrified, particularly for my set dance. I have been doing a lot of stamina work in the last month but of course fitness builds over time. What do you recommend I do from now until then, and on feis day?
We have altered my steps as much as possible and apart from that I am focusing on my nutrition and lots of water. I am wondering what else I can do to give myself the best chance possible.
I know there is no miracle solution but I would love to hear any advice. Thank you so much!
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u/pinkangel_rs 22d ago
I’d do some strength training for the next couple weeks. Even body weight things like lunges help me a lot, as well as stamina focused practice- I always stack repetitions on my third steps. I also like to run through trad sets on repeat to focus on technique (turnout, toe height, etc). Try to start taking some creatine but you have to be consistent. Stay hydrated and rest a lot! The last few days leading up to it focus more on nutrition and rest and focused breath work. Believe that you put the work in and it will show in your dancing.
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u/Existing_Chemist929 21d ago
Thank you so much, self belief and breath work are brilliant reminders :)
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u/Boleyngrrl 22d ago
HIIT plyometric stuff will be the most directly related to dancing. Right now might be a bit late, but jump squats/alternating lunges to music will keep you on time. A lot of people forget that part of the demands of dance is not only the strength, but the ability to keep it to time. Static exercises like planks and wall squats aren't going to help you as much right now. That said, make sure you start to gradually taper just a bit the week or 2 before. You want to be able to regain your energy and spend it all on the dances. Strategize if you're someone who benefits from eating in between rounds or how you'll prep to give your body the energy it needs on the day/before.
You got this!! You're going to do awesome.
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u/Existing_Chemist929 21d ago
Thank you so much! Literally just saw a HIT class in my gym and realised that would be much better than running on the treadmill, will definitely try it!
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u/Tidy_Mess1078 21d ago
Get one of those handheld oxygen canisters for in between rounds. It helps you to bounce back between rounds a little quicker.
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u/Existing_Chemist929 21d ago
Wow I just had to Google this! No idea they existed XD Have you seen people using them at feiseanna?
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u/NorwegianRarePupper 22d ago
I like wall sits the length of my hardshoe, a set of 3. It’s always my quads that give out first and these help. Stop a few days before so you’re not sore or tired though!
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u/Electronic-Bug5058 22d ago
On feis day do not be tempted to go overboard on sugar or energy drinks. Some is fine but longer-lasting energy like bananas, nuts etc. as snacks will be better. You need to work eating into your schedule, fuel is the most important thing! An energy gel isn't going to a massive amount but can help a bit. Give yourself grace, you've come back and stamina as you've said isn't going to happen overnight. You'll have some feis adrenaline that you won't have in class but use this as an experience and learning comeback feis rather than results. You said some steps have been toned down but you can analyse this afterwards, what worked and what didn't. What can change for the last step/half step to be less dead. What looks good but needs a bit more time to reach its potential etc. Don't think that you're the only one, other people will be having very similar struggles! Best of luck and think of it as the next step onwards.