Irish Dance Specific Training
Anytime. Anywhere. Always Ready.
The on-demand conditioning library built for competitive dancers who train year-round, between championship seasons.
Start Your Free 14-Day TrialSee TTOI in Action
Train Smarter, Not Just Harder
Better technique doesn't come from just working out. It comes from understanding how your body moves to improve technique, training the specific muscles that make that movement possible, and understanding how to apply that training to your dancing. For instance, stronger back leg turnout isn't just about doing more turnout drills. It's about understanding how your body moves to turnout, developing the stability and strength to control rotation, increasing hip mobility and understanding what to feel when you're dancing to see lasting change. That's the gap most training misses.
Your Complete On-Demand Training Library
Everything you need to build strength, improve technique, and stay peak-ready.
Start Your Training Journey Right
When you join TTOI, we don't just hand you a library and say "have fun." We start with intention. Watch our welcome video to understand how to use the platform. Complete the goal-setting worksheet to define what success looks like for YOU. Then choose between a 1-month or 3-month training plan to structure your work.
- Welcome video orientation
- Goal-setting worksheet (printable)
- 1-Month Training Plan (for short-term focus)
- 3-Month Training Plan (for sustained progress)
Workouts That Fit Your Schedule and Level
Whether you have 10 minutes or 45 minutes, and whether you're just starting or already advanced, we have a video that fits your needs. From foundational strength for newer dancers to advanced circuits for experienced athletes, every video is filmed clearly so you can follow along in your living room, your dorm, or anywhere with a little space to move.
- Advanced full-body strength circuits (10 min and 37 min options)
- Intermediate full-body workouts (10 min and 19 min options)
- Foundational strength for beginners (28 min)
- Quick 10-minute full-body blasts for busy days
- 20-minute endurance training with audio guide
- 45-minute classes for full immersion
- Injury-specific modifications (ankle/foot, slip disc)
- Injury prevention focused workouts
- New videos added regularly to keep training fresh
No Time? No Problem. These Short Bursts Create Big Results.
Real life gets in the way — school, competitions, life. Our "Quick Breaks" are designed for the 5–10 minutes you actually have. Sneak in a quick core set before school. Complete a turnout Quick Break before dance class. These micro-sessions add up to serious strength when done consistently.
- Core (5 min)
- Turnout (7 min)
- Toe Height (6 min)
- Flexibility & Nerve Flossing for high kicks (7 min)
- Posture (5 min)
- Pointing (6 min)
- Straight Legs (6 min)
- Shoulders Back (6 min)
- Crossover (5 min)
Fix the Corrections Your Teacher Gives You
"Better posture." "More extension." "Higher toe height." "More back foot turnout." Every dancer hears these corrections over and over. We've created targeted training videos for every common Irish dance correction. Instead of guessing how to fix it, you have a video-guided plan that builds the exact muscle patterns your teacher wants to see.
- Warm-up guide and video
- Ankle mobility and stability
- Core strength (3 options: beginner, intermediate, advanced)
- Core stability and hip strength
- Single leg strength
- Posture (20+ minutes of focused training)
- Turnout (including advanced option and resistance band variations)
- Toe Height (including advanced option and ToePro variations)
- Pointing (13+ minutes of dedicated instruction)
- Lines & Extension (including advanced option)
- Crossover (18 minutes)
- Sitting/Sinking (18 minutes)
- Arms In (20 minutes)
- Spins (18 minutes)
- Attack & Sharpness (25 minutes)
- Leaps & Birds (13 minutes)
- Blockwork prep (21 minutes)
- Clicks (22 minutes)
- Team training (14 minutes)
- High-intensity E.M.O.M. workouts
- Stamina and endurance building (15–22 minutes)
- Foam rolling for lower body (16 minutes)
- Massage ball self-myofascial release (10 minutes)
- Training in the pool (video + printout)
30 Day Challenges.
Commit to 30 Days. Transform One Skill.
Challenges work because they're focused, structured, and celebrate small wins daily. Pick one 30-day challenge based on what your teacher says you need to improve or what you want to master. Follow the daily progression, watch yourself improve, and print your calendar to track every day you complete it.
Flexibility Challenge
Build range of motion and mobility (3 sets of progressive videos)
Crossover Challenge
Master this essential footwork (videos, sets 1–3, plus application video)
Pointing Challenge
Develop stronger, cleaner pointing technique (intro, technique video, 3 progressive sets)
Posture Challenge
Stand taller, dance stronger (intro, 3 progressive sets)
Toe Height Challenge
Lift those toes higher (intro, technique video, 3 progressive sets, application video)
Turnout Challenge
Build deeper, more consistent turnout from the hip (intro, technique video, 3 progressive sets)
Stamina Challenge (21 Days)
Build the endurance to dance full days at competition (3 progressive sets plus standalone stamina video)
What's Included in Each Challenge
- Printable calendar to track daily completion
- Intro video explaining the focus and progression
- 3–4 sets of progressive exercises (getting harder as the month goes on)
- Clear instructions so you know exactly what to do
- Application videos (for some challenges) showing how the skill translates to actual dancing
14 Days to Competition Ready
Two weeks before your big competition (Worlds, North Americans, Oireachtas, or any major event), it's time to shift from "building strength" to "being ready." Our T-14 Countdown gives you a specific focus for each of the 14 days leading up to your event — mental skills, recovery strategies, visualization, rest, and fuel.
Why this matters: The final two weeks aren't about building new strength — they're about managing your mind, protecting your body, and arriving at the competition line with confidence. This countdown walks you through it.
Train Your Mind Like You Train Your Body
Strength matters. Technique matters. But mindset might matter most. When you're standing at the line with 100 other dancers, the one who's mentally strongest sees the greatest benefit. We've created guided mindset videos to build your mental game: visualization, calming techniques, pre-performance routines, and dance-specific mental training.
- Visualization guide for Irish dance
- Hornpipe, Reel, Slip Jig & Treble Jig visualization recordings
- Recorded guided visualization (3 min)
- Calming mindset training
- Pre-dance class mindset activation
- Mental performance techniques for high-pressure situations
Why On-Demand Training Wins
Consistency Between Seasons
Live cohort training is seasonal. On-demand training is year-round. Don't just stay in condition during off-months — use them to build the foundation for the strongest season yet.
Personalization
You control your training. Need more crossover work? Pick 3 crossover videos this week. Want to focus on core? Swap out the programming. Every dancer's body is different; your training should be too.
No Equipment Needed (Mostly)
Most videos use bodyweight or simple equipment you already have. You don't need a fancy home gym — you need intention and consistency.
Train When You Actually Have Time
Zoom classes have set schedules. Videos don't. 6 AM before school, lunch break, 8 PM when your brain is finally quiet — train when you're most likely to actually do it.
Perfect Complement to Live Cohorts
The 10 Week Workout is your championship-focused intensive. TT Online Institute is your always-on support system. Use both together — most of our top athletes do.
Builds Self-Awareness
When you're coached, you're told what to fix. When you train yourself, you learn to feel the corrections and how to improve — a skill that makes you a better dancer forever.
New Content Added Regularly
We don't stop innovating. New videos are added based on dancer feedback, emerging training methods, and seasonal training needs. Your membership grows as we grow.
What a Week Could Look Like: Live Training + On-Demand Support
Total on-demand time per week: 1–4 hours. You control it.
"As a dancer who first joined in 2019, I can attest to the transformation TTOI has helped me make over the past seven years. Whether answering the 'how to' in fixing my corrections from class or building both my mental and physical strength, TTOI has been a staple component of my success in dance."
"TTOI has truly transformed my girls' training. Ellen's thoughtfully designed videos provide targeted strength work tailored to developing Irish dancers. The results are clear — they are stronger, more focused, and dancing with newfound confidence."
"My daughter has utilized TTOI consistently for three years. It has been the additional piece of training that she can use around her busy schedule to improve her technique — the flexibility of logging into the extensive video library when she has the time is why TTOI works best for her."
"Before Target Training, I struggled to reach my goals and felt stuck in my progress as a dancer. Since joining, TTOI has pushed me past those limits and helped me grow in ways I couldn't before, giving me structure and flexibility that has transformed me as a dancer."
Smart Ways to Use Your Membership
Pick a 30-Day Challenge This Month
Don't get overwhelmed by options. Choose ONE challenge and commit to it. Complete all 30 days, celebrate, then pick another.
Add TTOI to Your Live Cohort Training
Attend your 10 Week Workout classes 1-2x per week. Use TTOI videos 2-3x per week. Maximum results with balanced effort.
Focus on Your Weak Spots
Ask your teacher, "What's my biggest opportunity?" Then use the library to find videos addressing that specific issue. Targeted training beats random training.
Schedule It Like a Real Appointment
"Someday I'll do a 20-minute video" never happens. "Tuesday and Thursday at 7 PM I do my TT video" happens. Treat your training like your dance lessons.
Track Your Progress
Keep a simple notebook. When did you add a specific exercise? How did it feel? What improved? Tangible progress is the best motivation.
Simple, Flexible Subscription Options
Trainer
or $539/year (get one month free)
- Full access to the on-demand video library
- All 30-Day Challenges
- Monthly training plans
- Skill-specific correction videos
- Member 5% coupon on all programs (excl. 1:1 coaching & merch)
- Community access
- Email access to coaches for questions
Best for dancers who want the full library without extra coaching.
Start Your Monthly Free 14-Day TrialStart Your Yearly Free 14-Day Trial
Challenger
Monthly video assessment + personalized monthly training plan + email coaching.
Check back for re-launch, or join the waitlist below.
Join the WaitlistChampion
All of Challenger, plus a 30-minute monthly Zoom call with Ellen.
Check back for re-launch, or join the waitlist below.
Join the WaitlistCommon Questions
No. TT Online is cross-training and conditioning. It makes you stronger, more mobile, more resilient, and helps you understand HOW to use your body to improve your Irish dance technique. Your dance teacher corrects your technique and choreography — use both together.
Absolutely. Many athletes do a few challenges while in live cohort training for extra accountability.
Life happens. Pick it up the next day. The challenge isn't about perfection — it's about building the habit of consistency.
We add 1–3 new videos each month. Fresh content keeps your training interesting and addresses new training methods.
It can be. Accountability partners are powerful — find a friend, schedule a time, and text updates. Peer motivation works.
Cancel anytime, no penalty. We want you to feel like you're getting real value — if TTOI isn't for you right now, that's okay.
Yes! Just cancel your subscription and pick it back up at any point.
Yes! While the entire library is open to any level of dancer, some videos are noted as Intermediate (geared toward dancers just starting their training journey) and others as Advanced (for dancers ready to take their training to the next level).
No. One account = one dancer. This ensures we can scale coaching and community support. Registration allows 1 user on 1 device.
Master the Movements Every Competitive Dancer Struggles With
The most common "corrections" in Irish dance, and how TTOI addresses each one.
Improved Turnout
You may have heard that turnout comes from your hips — but you're still seeing "turnout" on your feis comments or from your teachers. TTOI videos help dancers understand HOW turnout is improved, taking them through the steps to safely increase hip mobility, hip stability, and strengthen the muscles that improve turnout, like the deep lateral rotators.
Explore: 30 Day Turnout Challenge · Turnout · Turnout – Circular Resistance Band · Turnout – 5 Minute Quick Break
Extension & Straight Legs
Getting the clean line from hip to toe is quintessential for Irish dancers. Developing the strength and flexibility to extend the leg long — whether in a soft shoe traveling section or high clicks — takes time working the right areas. TTOI videos help dancers find more extension at the knee, increase ankle and toe range of motion for an improved arch, and build flexibility for higher kicks.
Explore: Lines & Extension · Advanced Lines & Extension · 30 Day Flexibility Challenge · 30 Day Pointing Challenge · Sitting/Sinking
Crossover
Increasing hip mobility and strength in the adductors and hamstrings to improve a dancer's crossover can be nuanced. But once you understand HOW your body works to crossover, TTOI videos deliver lasting improvements.
Explore: Crossover · Curling in the Back · 30 Day Crossover Challenge · Crossover – 5 Minute Quick Break
Posture
Arms in, leaning forward, shoulders back, arms bending — there are a number of reasons dancers develop postural issues. We walk you through the possibilities and train for strong, unwavering posture by mobilizing the shoulders, strengthening the back, and stabilizing the core.
Explore: Arms In · Posture · 30 Day Posture Challenge · Shoulders Back – 5 Minute Quick Break · any core video
Toe Height
Dancing high on your toes doesn't just take calf strength. Your toes and ankles need mobility, your foot/ankle/lower leg/hip need to be strong enough to support landing and takeoff, and you need sustainable strength to execute high toe height from your first step to your last.
Explore: Toe Height · Sitting/Sinking · 30 Day Toe Height Challenge · Toe Height – 5 Minute Quick Break
Train Like a Champion Today
Hundreds of dancers are already training smarter — join them.
Full access. Cancel anytime.