How to Make Highland Dance Championships a Breeze in 2025
The first few months of the highland dance year are dedicated to preparing for championship season. Learning the new steps, mastering the technique, and getting ready to compete.
For many highland dancers, the hardest part of this build up to championship season is building aerobic stamina. Getting through a long dance (particularly this years’ 2+2 sword – eek!) can be extremely tough – especially coming off of a restful Christmas break.
If you’re a dancer who…
- Has set big goals for themselves this year
- Wants to be able to leave the stage knowing you left it all out there + didn’t struggle to make it through a championship dance
- Works tirelessly at your technique, and you want that to come through at the end of a dance
- Is looking for NEW ways to train your stamina this year
… then Nicole has you covered!
Stamina Training for Competitive Highland Dancers
This January, Saorsa Studio owner Nicole is has updated and is re-offering her 4-week Stamina Series designed to push dancers to their max. Nicole created this specialized workout and dance program specifically for dancers who want a 6 step Fling to feel like a walk in the park.
Each session will work toward the ultimate goal of completing an 8 step Fling, a 3+1+1 Sword, a 6+4 Seann Triubhas, and a 2+2+2 Strathspey & Progressive Reel.
Once you’ve done all of these marathon dances in a 45 minute window, a championship will be a (comparative) breeze!
Why is training stamina SO important for competitive highland dancers?
Here’s what Nicole had to say:
“One of my biggest focuses when I was competing at my most elite level was stamina. I wanted to walk off the stage after each dance feeling like I was able to give it 100% and leave it all out there.
“I knew if I could keep my stamina up, then all the hard work I had put into my technique would come through if I didn’t look tired.”
“SO… my 4-week stamina series is a compilation of all my personal favourite ways to progressively increase stamina.
“PLUS you’ll be introduced to all my fav HIIT training methods (a great way to work the same system you need to compete our short but high intensity dances.
“You’ll gain:
- Better stamina
- A community for accountability
- The knowledge of different methods to increase your stamina year round and transform your training”
Stamina Building Challenge for Dancers
Nicole is offering us a sneak peek into her stamina programming. The following is just 1/4 of one of last year’s sessions – give it a try at your next practice!
Fling Challenge
- DANCE: 2 steps on, 1 step break
- PLYOMETRIC CIRCUIT: 40 seconds on, 20 seconds rest x 4
💧 exercise 1: squat jacks (challenge – tap the floor with your hands each squat)
💧 exercise 2: jumping lunges
Join us for 4 SWEATY Weeks and Kick-Start Your 2025 Championship Season!
The best part about this 4 week program is the accessibility! Join us in person at the North side studio, or online from anywhere!
Does the time of the session conflict with your schedule? No worries! The sessions will be recorded so you can do them on your own time.
The first session is Wednesday, JAN 8TH – so there’s no time to lose!
Register now for Nicole’s 4-week Stamina Series and start your road to a powerful and confident championship season!
