15 minute ankle mobility routine

This 15-minute ankle mobility class is designed to help Irish dancers improve ankle range of motion, lower leg control, and foot/ankle awareness.

We’ll move through simple, focused exercises to gently open up the ankle joint, improve calf and soleus mobility, and support better positions for dancing, jumping, landing, and pointing.

Perfect as a pre-practice mobility reset, a lower-leg maintenance session, or an add-on to your weekly training.

Bonus: Post-Oireachtas Reflection & Reset with Dr. Mitch

Hi everyone, and welcome to your Post-Oireachtas series, or really, your post–any major competition reset.

Before we dive into the physical work, I really encourage you to start with the reflection session from Dr. Mitch. Taking a moment to pause, reflect, and mentally reset is such an important part of this phase, especially after a big season.

Over the next couple of weeks, you’ll move through two strength and conditioning sessions with Fran, two mobility sessions with me, and two core strength sessions with Maggie. Each session has a clear purpose, and together they’re designed to help you recover, rebuild, and feel more connected to your body again.

A quick suggestion as you move through the week: the core and mobility sessions work really well after dance practice, either at home or in the studio, when the body is already warm and you’re looking to support recovery and quality movement.

As you go through this program, I’d love for you to check in with how you feel. Hopefully after a few weeks you’ll feel more refreshed, stronger, more mobile, and ready to go again, both physically and mentally.

Let’s get started.

Extensions & Kicks Warm Up

This warm-up is designed to prep your body for high kicks and extensions. We’ll fire up the hips, lengthen through the hamstrings, and build strength in the end ranges so your legs feel both loose and powerful. Use it before class, practice or feis days to move into big ranges safely and with control.

Hip Mobility Sequence

I recorded this class originally for my Elevate Strength & Conditioning participants and I wanted you all to have it too. So if you need something gentle for an off day? This hip-focused mobility class is the perfect blend of movement and recovery. Play some of your favorite chill tunes, pop on something comfy and let’s go.

Leg Lines & Kicks. Class 7. Kick Flexibility Strength.

Once we understand how to keep the legs straight, we’ll start exploring the flexibility work that supports higher kicks. A lack of mobility can often lead to bent knees or compensations elsewhere. If you’ve been struggling to hold your leg lines or maintain other areas of technique, this class is here to help.