Ann recommends:

A stretch that is good to start with is the *hurdlers stretch* or so they called it in my middle school PE classes.  Sit on the floor with one leg sticking out to the side and the other tucked in (like if you were sitting cross legged, but stuck the other leg out) then point your toes, and reach for the toes on the leg that is sticking out.  Also do this with your foot flexed.  You can also do the same thing with both legs spread out.  Stretch toward one foot, then the other, both with feet pointed and with feet flexed.  Keep your legs turned out, so that your knees and your shoelaces pointed behind you.

Another stretch is to put your leg up on a piece of furniture that is about hip height, make sure your hips are square (parallel to the object, at right angles with your leg) and your leg is turned out.  Keep your back knee straight, and bend over and reach towards our toes.

To get better at jumping higher, I would recommend: Jumping! practice leaps over and over, each time trying to lift higher, you want to push off from behind, and think of lifting your whole body up, not just your legs. Imagine there's a string going through your spine, up through your head and pulling you upwards.

The following set of information is generously provided by Ariel Bennett TCRG of Heritage Irish Stepdancers, Denver, Colorado (email: info@heritageirish.com ). Take your time going through this, as there is a lot of great stuff here!

• Warm-ups 
• Stretches - including:
  Introduction

  Standup Stretches      Arm Circles      Neck Bends      Sliding Side Bends      Extended Toe Touches      Extended Side Bend      Calf Stretch

  Sit-down Stretches      Sitting Position      Seated Side Bends      Seated Toe Touches      Butterfly

  Lying-Down Stretches      Lying-Down Position      Leg Tucks      Twists      Leg Extensions      Buttocks Stretch

• Exercises - including:

  Lying On Stomach Exercises      Quad Stretch      Superman      Cobra      Torpedo Posture      Opposite Extensions      Leg Lifts

  Kneeling Exercises      Angry Cats      Nautilus      Kneeling Leg Lifts      Ceiling Leg Lifts      Kneeling Calf Stretch      Rest Position

  Abdominal Exercises      Lying-Down Position      Slides      Regular Crunches      Leg-Up Crunches      Leg Raises      Ovals      AB Extensions

  Leg/AB Combinations      Foot Flexors      Straddle Flexors      Scissors

  Upper Body Exercises      Push-ups      Sumos      Hula Arms      Arm Stretches

  Other Exercises      Point and Flex      Ankle Stretches

• Dance Workout - including:

  Dance Positions      Standing Position (Stance)      Foot Position      Crossing Your Feet      Pointing Your Toe

  Dance Exercises      Standing point exercise      Cross/Turnout/Balance Exercise      Hopping point exercise      Point and lift exercises      Hopping exercise      Jumping exercise

  Improving Turnout      Exercise 1      Exercise 2      Exercise 3

Theresa has a great tip:

I discovered a new way to really get down to the nitty-gritty on your steps today: videotape your dances, but then watch them in slow motion! I don't know if all VCRs have this option, but mine is by pausing and then holding the pause button. It really helps me notice things that I hadn't caught before.

A common technique for improving stamina is to be able to do your steps two or even three times straight through. You may feel like dying the first few times you do this, but with enough practice, your last time through should look nearly as good as your first! This not only improves your stamina, but your overall technique.

• Dancing Injuries
• Irish Dance Fitness
• Molly Malone School's Irish Dance Heels and Tips
• Injury Prevention for Irish Dancers
• Runner's Stretching Routine
• Shin Splints
• Stretching and Flexibility by Brad Appleton