Caretos Dance Athletic System™
Caretos Performance
Custom Programming, Women's Training, General Fitness, Personal TrainingCompetitive Irish dancers spend countless hours perfecting technique, timing, and choreography. But many dancers never develop the strength and athletic power needed to support elite performance.
By the later rounds of a competition, jump height drops, clicks lose sharpness, and legs begin to feel heavy. The difference between finalists and champions is often athletic preparation.
The Caretos Dance Athletic System was designed specifically to bridge that gap.
Why this matters:
This program focuses on building the physical foundation dancers need to perform at their highest level. Through structured strength training, plyometrics, and conditioning, dancers develop the explosive power, stability, and stamina required for modern competitive Irish dance.
Whether you're preparing for major competitions or working toward qualifying for Worlds, this program supports the athletic demands of elite performance.
With over 10 years of experience coaching athletes and working with competitive dancers, this system focuses on the exact physical qualities dancers need most:
• explosive jump power • strong and stable landings • improved stamina across multiple rounds • better control through kicks and extensions • stronger midline stability and posture
Through this program dancers develop:
• higher jumps and stronger elevation • sharper clicks and faster foot speed • stronger turnout control • improved stamina across long competition rounds • stronger landing stability and injury resilience
This program complements dance training and helps dancers develop the athletic capacity needed to perform consistently at a high level.
A
90/90 hip switch
2 x 8
B
Kneeling Hip Flexor Stretch
2 x 20
C
Frog Pose
2 x 10
D
Cat Cow
2 x 8
E
Ankle rocks
2 x 10
F
Hamstring Sweep
2 x 8
G
Chest Stretch
2 x 10
A
Mini Band Glute March
3 x 10
B
Wall Run
3 x 0:10
C
Low Pogo + High Pogo
3 x 8
D
Depth Drop + Vertical Jump
3 x 2
E
Trap Bar Deadlift
3 x 5 @ 80 %
F
Front Squat
3 x 5
G
Hamstring Slides
3 x 8
H
Wall Sit Calf Raise ISO
3 x 15
I
DB Plank Pull Through
3 x 10
J
Side Plank
3 x 0:30
K
Jump Rope Series
A
Banded Clam Shell
3 x 20
B
Prone hip ER Lift-Off
3 x 10
C
Wall-Supported Turnout Push Out
3 x 20
D
Slider Turnout Circles
3 x 5
E
90/90 hip switch
A
90/90 hip switch
2 x 8
B
Kneeling Hip Flexor Stretch
2 x 20
C
Frog Pose
2 x 10
D
Cat Cow
2 x 8
E
Ankle rocks
2 x 10
F
Hamstring Sweep
2 x 8
G
Chest Stretch
2 x 10
A
Hamstring Sweep
3 x 10
B
Single Leg Glute Bridge
3 x 15
C
Mini Band Glute March
3 x 10
D
Skater Hop + Hurdle stick
3 x 3
E
Line Hop
3 x 10
F
Rear Foot Elevated Split Squat
3 x 6
G
Single Leg RDL
3 x 6
H
Band Walks
3 x 15
I
Mini Band Glute March
3 x 10
J
Bird Dog Row
3 x 10
K
Side Plank with Hip Abduction
3 x 10
L
High Knees In Place
A
Adductor Squeeze
3 x 20
B
Side lying adductor raise
3 x 12
C
Front Click
2 x 5
D
Reactive Click Pause Drill
3 x 3
E
DeadBug
2 x 6
F
Hanging Marches
3 x 5
A
short foot exercise
3 x 15
B
Toe point
3 x 12
C
Tib raise
3 x 10
A
90/90 hip switch
2 x 8
B
Kneeling Hip Flexor Stretch
2 x 20
C
Frog Pose
2 x 10
D
Cat Cow
2 x 8
E
Ankle rocks
2 x 10
F
Hamstring Sweep
2 x 8
G
Chest Stretch
2 x 10
A
Pogo Jump
3 x 10
B
Hurdle Hops
3 x 3
C
Depth Drop + Sprint
3 x 2
D
KB Lateral Lunge
3 x 5
E
Standing Landmine Press
3 x 5
F
Chest-Supported DB Row
3 x 10
G
Single leg calf raise w/ ISO rebound
3 x 12
H
Stir the Pot
3 x 30
I
Hollow Hold
3 x 15
A
Resistance band march
3 x 5
B
Long Lever Kick out to Wall
2 x 8
C
Straight leg kicks
3 x 5
D
Hanging Marches
3 x 6
E
Single Leg Glute Bridge
3 x 8
F
Single Leg RDL
3 x 6
Cody Demings
Cody Demings has over 10 years of experience coaching athletes and competitive dancers. His training systems focus on developing the strength, explosiveness, and conditioning required for elite Irish dance performance. He has worked with dancers preparing for major competitions and World Championship qualification, helping athletes improve jump height, endurance, and overall performance on stage.
The best dancers don’t rely on practice alone. Build the strength, power, and endurance needed to support elite Irish dance performance so you can jump higher, move sharper, and stay powerful through every round of competition.
Start My 7-Day Free Trial
Drue Aldous
Competitive Irish Dancer (Rising Tide)
Verified Athlete"After a few weeks I noticed my jumps getting higher and my clicks felt much sharper. I felt stronger during my rounds and didn’t lose my turnout when I got tired"
Laura Hopper
ADCRG - Rising Tide Irish Dance Academy
Verified Athlete"Cody truly cares about dancers, not just their results today, but their long-term success and sustainability in the sport. His programs are thoughtfully designed to build strength support performance, and critically, prevent injury. We've seen real and measurable difference on and off the stage."
Heather Aldous
Parent of Dancer
Verified Athlete""My daughter has seen huge improvements in her stamina and jump height since starting this program. The workouts are clear and easy to follow and it has made a noticeable difference in her performance during competitions.""
When you join a team you’re getting more than programming, you’re joining an online community.
Caretos Dance Athletic System™
Caretos Dance Athletic System™
Caretos Dance Athletic System™
