Monday, February 27th – Due to impending snow – Classes will be combined and start at 4:00 pm.
Upcoming Performances
March 4th – Mrs Bush’s Personal Care Home – 10:00 am – 302 Kunkletown Rd, Kunkletown, PA
March 4th – Country Meadows of Bethlehem -1:00 pm – 4035 Green Pond Rd, Bethlehem, PA
March 17th – Loder Building – 12:00 pm – 62 Analomink St, East Stroudsburg, PA
March 17th – WhiteStone Care Center – 1:30 pm – 370 Whitestone Corner, Stroudsburg, PA
March 17th – Murphs Hideaway – 6:00 pm – 710 PA-940, Pocono Lake, PA
March 17th – Pocono Farms Country Club – 7:30 pm – 182 Lake Rd, Tobyhanna, PA
March 17th – Siamsa – 9:00 pm – 636 Main St, Stroudsburg, PA
March 17 – Grand Cafe – Evening – 42 Washington St, Morristown, NJ
March 18th – Saw Creek Estates – 4:00 pm – 142 Cambridge Court, Bushkill, PA
March 18th – TLTC Clubhouse Performance – 6:00 pm – 201 Bishop Cir, Albrightsville, PA
March 19th – Stroudsburg St Patrick’s Day Parade starts at 1:30pm – Starts at Stroudsburg HS and finishes on Crystal Street in East Stroudsburg
March 19th – Siamsa -After the parade – 636 Main St, Stroudsburg, PA
March 19th – Yard of Ale – After the Parade – 622 Main St, Stroudsburg, PA
March 19th – Eagles Club Performance – After the parade – 1210 N 5th St, Stroudsburg, PA
March 25 – Masthope Mountain Ski Big Bear Lodge – 2:00 pm – 192 Karl Hope Blvd, Lackawaxen, PA
April 1 – American Cancer Society Telethon – 2:45pm – Penn’s Peak
April 2nd-9th – CLRG World Championships – Montreal, Canada
July 4th – 8th – North American Irish Dance Championships – Nashville, TN
July 29th – McElligott School’s Annual Showcase at the Sherman Theater – 524 Main St, Stroudsburg, PA
25th Anniversary For Heather Sparks as an Irish Dance Teacher
It has been an incredible journey these last 25 years. I had no idea the journey I was embarking on when I took and passed the CLRG teaching exam 25 years ago. I have created so many incredible friendships and we have shared so many memories along the way. I am blessed to have been able to do what I love all of this time.
The surprise party was such an emotional event for me and I was overwhelmed with the responses and kind words. I could not believe that I was not only able to enjoy it with current students but I was also able to share it with former students. I was and still am overwhelmed with the outpouring of kindness shown to me . This wonderful video was put together and given to me at the event and I will cherish is always.
I look forward to what the future has to hold for all of us as we move forward towards new and exciting things in the future. HERE’S TO THE NEXT 25 YEARS !!
Irish Dance Periodization: A 12 month Training Program
What is a Periodization?
A Periodization is a year long training program to progress the athletes’ performance in a systematic manner. This will allow the athlete to perform at their peak in time for their biggest competition, but will also take them out of competition season, without getting burnt out. Our program will be split into 4 cycles divided throughout the year:
1. Total Body Fun/Active Rest: December, January, and February
2. Muscular Endurance: March, April, May
3. Muscular Strength: June, July, August
4. Power: September, October, November
Total Body Fun/Active Rest
Total Body Fun/Active Rest:
After competing and training hard for and entire year, you want to really take the time off to rest and get back into a more relaxing workout routine. Do exercises you don’t typically do. Stay active, but keep things more light and enjoyable as to not burn out.
In this phase we will have 5 different workouts available:
- Total body #1
- Total body #2
- Core
- Conditioning
- Flexibility
Equipment needed: Resistance band
Total Body #1
12 reps each exercise
Repeat each circuit 4 times
Rest between each round
Round 1:
- Push ups (inclined if needed)
- Resistance band (RB) rows
- RB overhead presses
Round 2:
- 1 leg sit to stands
- Reverse lunges
- Elevated hip bridges
Round 3:
- Sit ups
- Bicycles
- Leg lifts
Total body #2
Repeat each circuit 3x
- 10/10 Plank ups
- 10/10 Lateral lunges
- 20/20 Russian twists
- 20 RB face pulls
- 10/10 Curtsy lunges
- 40 Toe touches
- 20 RB band presses
- 10/10 Speed skaters
- 20/20 Heel touches
Core
30 seconds each exercise
30 seconds rest after each exercise
Repeat each exercise 5x
- Low plank hold
- High plank hold
- Banana hold
- Crunches
- Boat pose
- Six inch flutters
- Starfish
Conditioning
1 minute each exercise
Repeat each circuit 3x
Little to no rest between rounds
2-3 minute rest between each new circuit
- High knee run
- Squat jumps
- Bear crawls
- Butt kickers
- Jump lunges
- Burpees
- Jumping jacks
- Roll ups
- Shoulder taps
- Running man
- Speed skaters
- Plank knee taps
- Football quick feet
- Ski hops
- Hand circle walks
Flexibility
Hold each stretch for 30 seconds OR LONGER
Repeat each circuit 4 times
- Seated forward fold
- Legs wide forward fold
- Butterfly fold
- Hurdle stretch—right leg
- Hurdle stretch—left leg
- Fire log—right leg
- Fire log—left leg
- Standing forward fold
- Wide leg fold—right leg
- Wide leg fold—left leg
- Dragon stretch—right leg
- Dragon stretch—left leg
- Bow pose
- Quad pull—right leg
- Quad pull—left leg
- Down dog
Muscular Endurance Phase
Muscular Endurance Phase:
In this phase we will train the muscles to contract repeatedly with some light resistance and higher repetitions.
Equipment needed: 3 and/or 5lb dumbbells (DBs); agility ladder (optional)
In a week, complete 2 lifting days, 2 conditioning days, one freebie day (choose a workout from the previous phase) and one off day.
Example of Splits:
- Day 1: upper body and lower body
- Day 2: agility
- Day 3: Lower body and core work
- Day 4: Conditioning
- Day 5: off
- Day 6: Your choice (choose any workout from the past training phase)
Upper and lower body
20 reps for 4 sets.
Take a 30 second break between each set.
Then move on to the next exercise.
- Seated squats (or regular squats if form is good)
- Bent over rows (using DBs)
- Low lunge pulses (20 reps each leg)
- Reverse flys (DBs)
- Everest mountain climbers
- Negative push ups
- Forward and backward lunges (f to b = 1 rep, only do 10 reps)
- Fat cows (standard on knees =20 rounds. For a challenge do it in a high plank, only 10 rounds)
Lower body and core work
20 reps each circuit
4 sets
- Running step ups (use a step or box at home)
- Deadlifts (with DBs)
- Wide leg sumo squats (with DBs)
- 1 arm DB swings
- Glute bridge on bench or chair
- Walking lunges
- Ski abs (up and back = 1 rep)
- V-ups (10 reps)
- Spiderman mountain climbers (20 total)
Agility
Use an agility ladder, make one using chalk outside, or simply use your imagination and perform each exercise with a rep count of 12.
Ladder suicide:
Start at the top of the ladder, sprint halfway down, touch the floor, then return to start. Once at the start, touch the ground, then sprint to the opposite end of the ladder, touch, and return as fast as you can back to the start.
- Up, one, two (R. leg down, L. leg back) + ladder suicide
- 7’s (R. down, L. back) + ladder suicide
- 1 leg forward hops (R, then L) + ladder suicide
- 1 leg lateral hops (R, then L) + ladder suicide
- 1 leg backward hops (R, then L) + ladder suicide
2-3 min break, then repeat 3 more times.
Stretch!!
Conditioning
Treadmill, outdoor run, or elliptical
- Run for 5 minutes, walk for 5 minutes
- Run for 4, walk for 4
- Run for 3, walk for 3
- Run for 2, walk for 2
- Run for 1, walk for 1
As your time gets shorter, your running speed should increase so that you are sprinting for your last 1 minute run.
Stretch!!
Muscular Strength Phase
Muscular Strength Phase
In this phase we will focus on building our muscle mass with heavier loads and lower reps.
Equipment needed: 1-10lb dumbbell; 1-20lb dumbbell; and a yoga ball
*If your child is not old enough to lift weights, stick to bodyweight exercises, or use 3-5lb dumbbells and adjust each workout.
In a week, complete 2 lifting days, 2 conditioning days, one freebie day (choose a workout from a previous phase) and one off day.
Dumbbell reverse pyramid
Warm up: 30 bodyweight squats
- Goblet squats
- 20lb weight, 10 reps, 30 sec rest, repeat 3x
- 10lb weight, 15 reps, 30 sec rest, 3x
- Bodyweight, 20 reps, 30 sec rest, 3x
- Deadlifts
(same pattern as above) - Kneeling stand ups
- 20lb weight, 5 reps each leg, 30 sec rest, 3x
- 10 lb weight, 8 reps, 30 sec rest, 3x
- Bodyweight, 10 reps, 30 sec rest, 3x
- DB rows
- 20 lbs, 5 reps, 30 sec rest, 3x
- 10 lbs, 10 reps, 30 sec rest, 3x
- 5 lb, 15 reps, 30 sec rest, 3x
- Abs: yoga ball ladder, one and done, rest as little as possible between each change in rep count
- 20 reps regular crunches, 20 reps right side crunch, 20 reps left side crunch
- 10 reps regular crunch, 10 reps right side, 10 reps left side
- 5 reps regular crunch, 5 reps right side, 5 reps left side
Yoga ball strength
- Yoga ball wall squats (hold squat at bottom position for 2 secs)
- 20 bodyweight squats, 1 minute rest
- 15 reps, 10 lb weight, 1 minute rest
- 10 reps, 20 lb weight, 1 minute rest
- 10 reps, 20 lb weight, 1 minute rest
- Bodyweight yoga ball hamstring curls (hold position for 2 secs at top)
- 12 reps, 4 sets, 30 sec rest between each set
- Split leg lunge (use yoga ball or chair)
- 15 reps each leg, bodyweight, 1 minute rest
- 12 reps each leg, 10lb weight, 1 minute rest
- 8 reps each leg, 20lb weight, 1 minute rest
- 8 reps each leg, 20lb weight, 1 minute rest
- Curtsy lunge to high knee hold
- 15 reps each leg, bodyweight, 1 minute rest
- 12 reps each leg, 10lb weight, 1 minute rest
- 10 reps each leg, 20 lb weight, 1 minute rest
- 10 reps each, 20lb weight, 1 minute rest
- One leg DB deadlift with yoga ball
- 15 each leg, bodyweight, 1 minute rest
- 12 each leg, 10lb weight, 1 minute rest
- 10 each leg, 20lb weight, 1 minute rest
- 10 each leg, 20lb weight, 1 minute rest
Core/posture/balance
Go down the list and complete each exercise for 1 minute. Repeat the list 3x.
- yoga ball standing rows
- yoga ball high plank—feet on ball
- 1 leg standing balance with arms in dance position; 30 sec each leg (challenge: keeps eyes shut)
- overhead turtle arms
- seated in and out abs
- 1 leg calf raises; 30 sec each leg
- low plank arms on ball
Hill/incline sprints
Run up an incline for 30 secs, then walk for 1 minute. Repeat 10x
STRETCH!
Power Phase
Power Phase
This is the phase where we put the muscles we have spent all year developing into good use and train them to be powerful and explosive. This will result to higher and quicker lifts while dancing.
Equipment needed: 12-18” box—Box height depends on ability and comfort level.
In a week, complete all 4 workouts, and include one rest day and one freebie day.
Plyo box
1 minute on, 1 minute off, repeat each exercise 4x then move down the list.
- Box jumps
- Explosive step ups
- Explosive side hops
- Toe taps
- 1 leg seated squat hops (30 seconds each leg)
1 Leg focus
16 reps each leg, 4 sets, 30 sec rest between sets
- 1 leg deadlift to a high knee jump
- speed skaters
- 1 leg lunge to high knee jump
- 1 leg “x” hops
Plyo conditioning
30 seconds on, 15 seconds off. Go through list, and then repeat 4x.
- plyo jumping jacks
- gorilla squat jumps
- Burpees to the floor
- pop squats
- ski jumps in place
- ski abs
- tuck jumps
- frog hops
- weighted jumping jacks with 5lb weight
Stretch!!
Jump rope
100 regular jumps, 100 jumps on right leg, 100 jumps on left leg
Repeat same pattern with: 75 reps, 50 reps, 25 reps
Stretch!!
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Calendar
March 2023
Sun Mon Tue Wed Thu Fri Sat 1-
Adult Solos
Adult Solos
March 1, 2023 @ 5:00 pm - 6:00 pm
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Champ Hard Shoe & Set
Champ Hard Shoe & Set
March 1, 2023 @ 6:00 pm - 8:00 pm
2-
Adv Dancers - Hard Shoe
Adv Dancers - Hard Shoe
March 2, 2023 @ 4:00 pm - 5:30 pm
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Champ - Hard Shoe & Set
Champ - Hard Shoe & Set
March 2, 2023 @ 5:30 pm - 7:30 pm
3-
Perf Practice
Perf Practice
March 3, 2023 @ 4:00 pm - 5:30 pm
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Champion Dancers - Review
Champion Dancers - Review
March 3, 2023 @ 5:30 pm - 7:00 pm
4-
Mrs Bush Personal care Center
Mrs Bush Personal care Center
March 4, 2023 @ 10:00 am - 10:30 am
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Country Meadows Bethlehem
Country Meadows Bethlehem
March 4, 2023 @ 1:00 pm - 2:30 pm
56-
Champ - Boys Reel
Champ - Boys Reel
March 6, 2023 @ 4:00 pm - 6:00 pm
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Champ - Girls Soft Shoe
Champ - Girls Soft Shoe
March 6, 2023 @ 6:00 pm - 8:00 pm
7-
Advanced Dancers - Soft Shoe
Advanced Dancers - Soft Shoe
March 7, 2023 @ 4:00 pm - 5:30 pm
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Tiny Tot Beginners 4 & 5 years
Tiny Tot Beginners 4 & 5 years
March 7, 2023 @ 5:30 pm - 6:00 pm
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Beginners Soft & Hard Shoe
Beginners Soft & Hard Shoe
March 7, 2023 @ 6:00 pm - 7:00 pm
8-
Adult Solos
Adult Solos
March 8, 2023 @ 5:00 pm - 6:00 pm
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Champ Hard Shoe & Set
Champ Hard Shoe & Set
March 8, 2023 @ 6:00 pm - 8:00 pm
9-
Adv Dancers - Hard Shoe
Adv Dancers - Hard Shoe
March 9, 2023 @ 4:00 pm - 5:30 pm
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Champ - Hard Shoe & Set
Champ - Hard Shoe & Set
March 9, 2023 @ 5:30 pm - 7:30 pm
10-
Perf Practice
Perf Practice
March 10, 2023 @ 4:00 pm - 5:30 pm
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Champion Dancers - Review
Champion Dancers - Review
March 10, 2023 @ 5:30 pm - 7:00 pm
111213-
Champ - Boys Reel
Champ - Boys Reel
March 13, 2023 @ 4:00 pm - 6:00 pm
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Champ - Girls Soft Shoe
Champ - Girls Soft Shoe
March 13, 2023 @ 6:00 pm - 8:00 pm
14-
Advanced Dancers - Soft Shoe
Advanced Dancers - Soft Shoe
March 14, 2023 @ 4:00 pm - 5:30 pm
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Tiny Tot Beginners 4 & 5 years
Tiny Tot Beginners 4 & 5 years
March 14, 2023 @ 5:30 pm - 6:00 pm
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Beginners Soft & Hard Shoe
Beginners Soft & Hard Shoe
March 14, 2023 @ 6:00 pm - 7:00 pm
15-
Adult Solos
Adult Solos
March 15, 2023 @ 5:00 pm - 6:00 pm
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Champ Hard Shoe & Set
Champ Hard Shoe & Set
March 15, 2023 @ 6:00 pm - 8:00 pm
16-
Adv Dancers - Hard Shoe
Adv Dancers - Hard Shoe
March 16, 2023 @ 4:00 pm - 5:30 pm
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Champ - Hard Shoe & Set
Champ - Hard Shoe & Set
March 16, 2023 @ 5:30 pm - 7:30 pm
17-
Happy St Patrick’s Day ☘️
Happy St Patrick’s Day ☘️
March 17, 2023
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Loder Senior
Loder Senior
March 17, 2023 @ 12:00 pm - 12:30 pm
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Whitestone Care Center
Whitestone Care Center
March 17, 2023 @ 1:30 pm - 2:00 pm
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Grand Cafe
Grand Cafe
March 17, 2023 @ 6:00 pm - 9:00 pm
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Murph's Hideaway
Murph's Hideaway
March 17, 2023 @ 6:00 pm - 6:30 pm
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Pocono Farms Country Club
Pocono Farms Country Club
March 17, 2023 @ 7:30 pm - 8:00 pm
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Siamsa
Siamsa
March 17, 2023 @ 9:00 pm - 9:30 pm
18-
Saw Creek Estates
Saw Creek Estates
March 18, 2023 @ 4:00 pm - 4:30 pm
142 Cambridge Ct, Bushkill, PA 18324, USA -
TLTC Clubhouse
TLTC Clubhouse
March 18, 2023 @ 6:30 pm - 7:00 pm
609-846-4069
19-
Eagles Club Perf
Eagles Club Perf
March 19, 2023
After the Parade
Contact - Carol - Home - 570-620-0279 -
Siamsa
Siamsa
March 19, 2023
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St Patrick's Day Parade
St Patrick's Day Parade
March 19, 2023
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Yard of Ale
Yard of Ale
March 19, 2023
20-
Champ - Boys Reel
Champ - Boys Reel
March 20, 2023 @ 4:00 pm - 6:00 pm
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Champ - Girls Soft Shoe
Champ - Girls Soft Shoe
March 20, 2023 @ 6:00 pm - 8:00 pm
21-
Advanced Dancers - Soft Shoe
Advanced Dancers - Soft Shoe
March 21, 2023 @ 4:00 pm - 5:30 pm
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Tiny Tot Beginners 4 & 5 years
Tiny Tot Beginners 4 & 5 years
March 21, 2023 @ 5:30 pm - 6:00 pm
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Beginners Soft & Hard Shoe
Beginners Soft & Hard Shoe
March 21, 2023 @ 6:00 pm - 7:00 pm
22-
Adult Solos
Adult Solos
March 22, 2023 @ 5:00 pm - 6:00 pm
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Champ Hard Shoe & Set
Champ Hard Shoe & Set
March 22, 2023 @ 6:00 pm - 8:00 pm
23-
Adv Dancers - Hard Shoe
Adv Dancers - Hard Shoe
March 23, 2023 @ 4:00 pm - 5:30 pm
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Champ - Hard Shoe & Set
Champ - Hard Shoe & Set
March 23, 2023 @ 5:30 pm - 7:30 pm
24-
Champion Dancers - Review
Champion Dancers - Review
March 24, 2023 @ 5:30 pm - 7:00 pm
25-
Masthope Irish Festival Performances
Masthope Irish Festival Performances
March 25, 2023 @ 2:00 pm - 2:30 pm
2627-
Champ - Boys Reel
Champ - Boys Reel
March 27, 2023 @ 4:00 pm - 6:00 pm
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Champ - Girls Soft Shoe
Champ - Girls Soft Shoe
March 27, 2023 @ 6:00 pm - 8:00 pm
28-
Advanced Dancers - Soft Shoe
Advanced Dancers - Soft Shoe
March 28, 2023 @ 4:00 pm - 5:30 pm
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Tiny Tot Beginners 4 & 5 years
Tiny Tot Beginners 4 & 5 years
March 28, 2023 @ 5:30 pm - 6:00 pm
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Beginners Soft & Hard Shoe
Beginners Soft & Hard Shoe
March 28, 2023 @ 6:00 pm - 7:00 pm
29-
Adult Solos
Adult Solos
March 29, 2023 @ 5:00 pm - 6:00 pm
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Champ Hard Shoe & Set
Champ Hard Shoe & Set
March 29, 2023 @ 6:00 pm - 8:00 pm
30-
Adv Dancers - Hard Shoe
Adv Dancers - Hard Shoe
March 30, 2023 @ 4:00 pm - 5:30 pm
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Champ - Hard Shoe & Set
Champ - Hard Shoe & Set
March 30, 2023 @ 5:30 pm - 7:30 pm
31-
Perf Practice
Perf Practice
March 31, 2023 @ 4:00 pm - 5:30 pm
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Champion Dancers - Review
Champion Dancers - Review
March 31, 2023 @ 5:30 pm - 7:00 pm
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Adult Solos
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