The physical condition of the dancer is one of the fundamental factors that will dictate the quality and level of performance. Ensuring peak physical condition requires a clear understanding of the demands of Irish dancing (ID) on the dancer's body. Knowledge of the key anatomical structures involved in ID provides an insight into muscle groups that are either over or under-utilized, and the implications of this on the performance and resilience of the dancer. In addition to an understanding of ID choreography, this insight is necessary to prescribe appropriate strength and conditioning programs to build a better dancer. Such programs must be individualized to the dancer, bearing in mind their age and abilities, and monitored closely to ensure progress. Other important training elements such as core strengthening, and cardiovascular fitness, must be designed to reinforce the dynamic and high intensity nature of ID. Balance and flexibility, both of which are inherently important in ID, must be honed to foster control of movement in order to enhance performance and protect the dancer from injury.