AXIS | Irish Dance

AXIS

Custom Programming, Women's Training, General Fitness, Personal Training, Plyometrics, Strength & Conditioning

Coach

Coach Cody

Most competitive Irish dancers spend countless hours developing technique. But technique alone doesn't create explosive jumps, stronger rounds, or the ability to maintain performance under fatigue.

The AXIS Irish Dance Performance System is designed for dancers who want to train beyond technique and develop the athletic qualities that support high-level performance.

Built around strength, power, movement control, and performance development, this system helps dancers build the physical qualities needed to support what happens on stage.

What this system helps develop:

✔ Higher and more explosive jumps

✔ More power and confidence during rounds

✔ Improved strength and athleticism

✔ Better movement control and stability

✔ Reduced fatigue throughout training and competition

✔ Increased durability and resilience

Who this is for:

✅ Competitive Irish dancers

✅ Dancers preparing for major competitions

✅ Athletes wanting structure instead of random workouts

✅ Dancers committed to improving performance

This is not random conditioning.

This is athletic development built specifically for Irish dancers.

Train the athlete. Unlock the artist.

$40 / mo

Start My 7-Day Free Trial

🚀 Jump Higher

Develop explosive power for greater height and elevation.

⚡ Stay Powerful Longer

Build endurance to maintain speed and quality throughout rounds.

💪 Build Strength That Transfers

Develop athletic strength designed to support dance performance.

🎯 Improve Control & Stability

Move with more balance, confidence, and consistency.

🛡️ Build Resilience

Develop a stronger body that can better handle training demands.

Features

Guided Coaching & Exercise Videos

Every exercise includes demonstrations and coaching guidance so you can train confidently and safely.

Programming 4 days per week

Follow 4 structured training sessions each week designed to build strength, power, and performance for competitive Irish dancers.

Irish Dance Specific Training

Built around the demands of Irish dance including jumps, explosive power, single-leg strength, and movement control.

Explosive Jump Development

Develop jump height, reactive ability, and stronger takeoffs and landings for performance.

Progressive Performance System

Train through structured phases that gradually build strength, control, and performance over time.

Equipment

Required

Dumbbells/Kettlebell // Resistance Bands // Small space to train (home or gym) // Plyo box or sturdy step

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Build

90/90 to Half Kneeling

2 x 5

Hip Airplane

2 x 5

A-Skip

2 x 15

Single Leg Wall Drive

1 x 5

Straight Leg Bounds

1 x 15

High Pogo

1 x 15

Trap Bar Deadlift

4 x 5 @ 75 %

Straight Leg Jump

5 x 3

Front Foot Elevated Split Squat

3 x 8

Calf Raise

3 x 8

Seated Calf Raise

3 x 8

Single Leg RDL

3 x 6

Heiden To Stick

3 x 5

KB Marching Farmer's Walk

3 x 25

Med Ball Slams

2 x 5

Monday

Mobility Day A

Ankle rocks

2 x 0:45

Calf Stretch

2 x 0:45

90/90 Stretch

2 x 1:00

90/90 Stretch

2 x 0:30

Frog Pose

2 x 1:00

Adductor Rocks

2 x 10

Half Split

2 x 0:45

Couch Stretch (Hip Flexors)

2 x 1:00

Tuesday

OWN

Cossack Squat

2 x 5

Curtsy Lunge

2 x 5

Hamstring Sweep

2 x 10

2-Step Lateral Shuffle

2 x 15

Straight Leg Bounds

2 x 15

ankling

2 x 15

SIngle Leg Pogo Jump

2 x 5

1-Leg Step-Up Jump

4 x 6

Seated broad jump

4 x 3

Barbell Hip Thrust

3 x 10

Hip Flexor Knee Drive

2 x 0:20

Kneeling Landmine Press

3 x 10

Chest-Supported DB Row

3 x 10

DB Lateral Step-Up

3 x 6

Heiden To Stick

3 x 5

Suitcase Carry

3 x 20

Med Ball Rotational Throw

3 x 5

Wednesday

Mobility Day B

Cat Camel

2 x 10

Thread the Needle

2 x 10

Open Book

2 x 10

90/90 Stretch

2 x 1:00

Pidgeon stretch

2 x 1:00

Figure four stretch

3 x 1:00

Butterfly Stretch

2 x 1:00

Thursday

EXPRESS

90/90 hip switch

2 x 5

Hamstring Sweep

2 x 10

Hip Airplane

2 x 5

Straight Leg Bounds

2 x 15

Wall Drive

2 x 5

ankling

2 x 15

High Pogo

2 x 15

TrapBar Jump

3 x 3 @ 20 %

Low Pogo + High Pogo

3 x 3

Pull-up

3 x 8

SL Depth Drop + Pause

3 x 3

SL Depth Drop + Pause

3 x 3

50 Yard Sprint

6 x 50

Coach

More from AXIS

Coach Cody

Coach Cody is the founder of AXIS Dance Performance, built on the belief that dancers are athletes and should train like one. Through strength, power, and performance training, AXIS helps dancers build athletic foundations that support what happens in the studio and on stage. Train the athlete. Unlock the artist.

Train Beyond Technique

Technique develops the dancer, but athletic preparation supports performance. Build strength, develop power, improve movement quality, and train the physical qualities that help support what happens on stage. Train the athlete. Unlock the artist.

Start My 7-Day Free Trial

FAQs

Who is this program designed for?

This program is designed for competitive Irish dancers, typically ages 14 and older, who want to improve strength, power, and conditioning to support their dancing.

Why do Irish dancers need strength training?

Most dancers rely almost entirely on technique training. Strength and athletic development help support higher jumps, better endurance, stronger landings, and improved overall performance.

Can I do this while taking dance classes?

Yes. The program is designed to complement regular dance training and help dancers build the strength and conditioning needed to support their technique.

How many days per week is the program?

Most weeks include 4–5 training sessions that combine strength, power development, mobility work, and conditioning.

Will this help prevent injuries?

Strength training cannot eliminate injury risk, but improving strength, stability, and landing mechanics can help dancers become more resilient to the physical demands of training and competition.

The Proof

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.""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

AXIS | Irish Dance

AXIS | Irish Dance

AXIS | Irish Dance

Customer Reviews

Overall Rating

AXIS | Irish Dance

Start My 7-Day Free Trial