Why highland dancers need all the physical stamina they can get
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.
Make Championships a breeze in 2026
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’ ST with the leap step for adults! 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 I’ve got you covered!
How to increase stamina for dance
Start with a pro!
This January, Saorsa Studio owner I’ve updated and am excited to be re-offering my 4-week Stamina Series designed to push dancers to their max. I 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&6 Strathspey & Reel of Tulloch.
Once you’ve done all of these marathon dances in a 45 minute window, a championship will be a (comparative) breeze!
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 drill for highland dancers
Try this sneak peek challenge at home!
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 2026 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 Friday, JAN 9TH – 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!
