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Our Classes

Our style is different to the ‘one size fits all’ pole fitness program: we inspire and motivate our members whilst helping them to progress at their own pace in a sustainable manner. With classes for complete beginners through to advanced level, as well as dedicated classes in flexibility training, conditioning, spinny pole and the art of dancing in heels, we ensure that you will develop the necessary skills to embody your own style, and more importantly at your own pace.

Every class is carefully designed to make you a well-rounded pole dancer, we ensure that you will have the strength, flexibility and correct technique to perform each new move by incorporating conditioning and stretching exercises into each class. We start every class barefoot with a warm-up on a yoga mat. Then we progress to pole tricks instruction, revision of previously learned material, learning how to incorporate our tricks into flowing sequences, and a cool down stretch. Every class includes elements of choreography / sequences of movements, rather than just tricks in isolation, because we believe that this is more useful for increasing your fitness as well as to get your creative side working! You will workout your brain as well as your body!

Wondering which pole dancing class will suit your level? Here’s a handy list of all of our class descriptions:

Introduction to Pole Dance

As the title suggests, this is a class designed for first-time students who want to give pole dancing a try. These classes run as a 4-week series and are a gentle introduction to the art of pole dance and pole fitness; you will learn basic pole technique, spins and floorwork, and get a taste for what’s in store! From the first lesson you will be able to perform a short choreography with the pole.

Designed for absolute beginners, no previous experience is necessary to take part in this class! You will learn the fundamentals of pole dance in a relaxed and friendly environment. You can expect to get a great physical workout, have fun and make new friends. What better way to build strength, flexibility and (the best part!) tone your entire body while learning an exciting new form of dance!

Our goal with this course is to equip you with the fundamental skills and principles of pole dance, so that you can make an informed decision as to whether you want to continue pole dancing and join our community with a membership, or walk away knowing that you’ve learned the basics well!

Beginner Level

These classes are designed for those who have completed our ‘Introduction to Pole Dance’ classes, or perhaps have taken introductory pole dance classes elsewhere.

So now that you’ve learned the basics of pole dancing, you’re ready to commit to progressing onwards and upwards! The next step is to enrol in our Beginner Level classes.

Throughout these classes you can expect to learn a range of more advanced tricks, spins and graceful transitions on and off the pole, all of which are incorporated into fun short sequences. Building on from what you’ve learned in ‘Introduction to Pole Dance’, you will work on climbing the pole and basic seated or off-the-floor poses.

Typical progression through this level would be 8-10 weeks. 

Improver Level

This is a pole dance class for those who have already completed a Beginner Level series or already have a solid foundation in the basics of pole dance. By the time you reach this level you will be competent and confident with climbing the pole, basic off-the-floor poses as well as the basic spins!

This class will develop your pole dance skills further, whilst gradually increasing your strength and flexibility to a higher level. You will be working on more advanced spins and linking them into combinations, as well as more difficult poses off the ground. You will gently start inversions and you will be taught in the safest possible manner, and only once you feel ready; cross-knee release, basic pole-assisted handstands / elbow stands and wrist-seat / ‘hello boys’ are included in these classes. Don’t worry; you don’t need to already be able to do a handstand in this class. Most folks who take this class are not handstand pro’s: we will teach you how to hold a basic handstand using the pole for support.

In order to take this class you must be comfortable with performing a chair spin and pull-up crunch on both sides. Typical progression through this level would be 8-10 weeks.

Pre-Intermediate Level

This is a pole dance class for those who are ready to work on mastering inverted skills and who are comfortable performing combinations of spins and tricks.

Building on from Improver Level, you will take your inverting skills to the next level by focusing on perfecting movements with correct technique, such as tuck up’s and straddle inverts, so as to master the art of upside-down in the safest possible way. You will also continue to work on more advanced spins and combinations, tricks and transitions, piecing together what you already know into beautiful, flowing combinations that will further increase your strength and stamina. Sequences combining floorwork, spins as well as basic already-mastered inverted poses will be covered.

To join this class you should already be fully comfortable with climbing the pole, performing a pull-up crunch on both sides and a very basic invert (your invert doesn’t need to be perfect yet, a work-in-progress is fine!). Typical progression through this level would be 8-10 weeks.

Intermediate Level

This is a pole dance class for those who are comfortable with inverting or hanging upside down, and performing combinations of spins and tricks.

Building on from Pre-Intermediate Level, you will continue to work on more advanced sequences of flow, off-the-floor tricks and dance transitions, as well as adding onto your repertoire of inverted tricks. You will also be working on combining your inverted tricks together so that they are not poses in isolation. You will be performing short sequences combining floorwork, basework, spins as well as inverted poses.

To join this class you should already be fully comfortable with tricks such as cross-knee release, a pole-assisted handstand, backwards shoulder roll and straddle / ‘boomerang’ spin . Having a basic inverted straddle on both sides is a must. Typical progression through this level would be 8-10 weeks.

Higher Intermediate Level

So you are comfortable with spinning around the pole, climbing and basic inverting such as leg hangs on both sides? Let us help you to start with some more hard-core and daring tricks on the pole!

You will continue to learn advanced sequences of moves with the pole using our tricks in a fluid and seamless manner (after all, that’s where the real challenge with pole dance lies!), as well working on more challenging tricks and combinations that will help you to progress towards Advanced level.  You will learn badass moves such as the Holly Drop and Jade Split.

To join class this you should be competent with performing inside and outside leg hangs on both sides, as well as cross ankle release, hip-hold, caterpillar, butterfly, Jamilla pose, and reverse grab spin. Typical progression through this level would be 8-12 weeks.

Advanced Level

This is a pole dance course for those who are well and truly pole dance addicts and already have a solid foundation with performing inverted tricks.

This class is an hour of expert pole tuition where your needs to master new and exciting tricks and transitions will be addressed! The class includes advanced sequences of basework, low-flow and off-the-floor moves to challenge your mastery. You will work on advanced tricks to progress onwards and upwards to become the best poler that you can possibly be! You will also focus on avoiding any potential bad habits or things that may be holding you back in progressing (let’s face it, we all have these!).

As pole dance is constantly evolving, there is no limit to the amount of knowledge you can gain. There is always a new challenge…

To take this class, it is essential that you can confidently perform tricks such as aerial inversions, gemini/scorpio (inside/outside leg hang), butterfly, shoulder-mount, superman, shooting star (jasmine), brass monkey and caterpillar climb.

Flexibility - Front Splits

This is an ongoing class is for those who want to become more flexible, for dance, for fitness, or just for personal achievement! Let’s be honest, who doesn’t dream of being able to do the splits!

You might have been told that the ability to do the splits is something that you are ‘born with’ or that you cannot learn how to do this if you are an adult: that is not true.

The focus of this flexibility class will be on developing flexibility for front splits. You will focus on active and passive stretches to build flexibility through a complete range of movement, paying particular attention to calves, hamstrings, glutes and hip flexors.

You will aim to build upon whatever flexibility you already have, whether you are a complete beginner or already have splits on both sides! Our aim is to help you to improve your range of motion so that you can achieve the splits, or work on developing over-splits. In any case, you will have improved lines and more mobility that will be directly transferrable to your dance skills.

There are no pre-requisites for this class, you just need motivation as it is never too late to become more flexible.

Flexibility - Middle Splits

The focus of this flexibility class will be on developing flexibility for middle splits (or box splits). 

The focus will be on active and passive stretches to build flexibility through a complete range of movement, paying particular attention to adductors, abductors, calves and hamstrings. ‘Pancake’ stretch and middle split roll-throughs or ‘swim throughs’ are included in the program, with modifications for individual levels of flexibility.

Middle splits can be quite tough, yet it is not impossible to improve your flexibility and work towards achieving them!

Throughout these classes you will aim to build upon whatever flexibility you already have, whether you are a complete beginner or can already do a flat pancake stretch! You will get a good stretch relevant to your individual level.

Flexibility - Back Bending

The focus of this ongoing class will be on developing flexibility for backward and forward bending, as well as maintaining happy, healthy shoulders!

You will focus on active and passive stretches to build flexibility through a complete range of movement as well as building the strength required for back bends, paying particular attention to shoulders, wrists and the thoracic vertebrae.

Bridge / ‘wheel pose’ are included in the program, with modifications for individual levels of flexibility. Don’t worry if you were never able to do a bridge pose as a child: you can still learn how to do this move safely as an adult. We will show you how and we will spot you through the move.

Our aim is that you will leave this class feeling a little bit taller.

There are no pre-requisites for this class: all levels are welcome!

Exotic Dance – Beginner Level

This is a class suitable for newcomers to the art of pole dancing in heels. With the aim of celebrating the sexy and traditional side of pole dance, you will explore flow, movement and sensuality within your dancing.

Basic spins and transitions on static pole will be combined with floorwork and basework to create flowing movement and choreography within each and every class. You have permission to let your hair down, put your heels on, leave your troubles outside and dance like everyone is watching!

We recommend wearing shorts and pole dance specific heels (such as Pleasers, Hella Heels, etc.) for this class. If you are a first-timer and don’t have pole dance specific heels, you should wear socks. Thick leg warmers or knee pads are also recommended. You can show up in a sparkly bikini or a baggy tshirt: no one is going to judge you for how you look.

This class is suitable for students who have completed ‘Introduction to Pole Dance’ and are at Beginner Level, and anyone who wants to enjoy simple and sexy movement with the pole. You should master body rolls, steparounds and fan-kicks before taking this class.

Exotic Dance – Intermediate Level

This is a class suitable for students who are comfortable with pole dancing in heels and are not shy of the classic sexy side of pole dance!

You will continue to explore and develop skills within the sensual and traditional side of pole dance; guided choreography that focuses on flow, movement and sensuality will be taught in every class.

Intermediate spins and transitions on static pole will be combined with more advanced floorwork; you will be challenged with more complex movement and fine tuning their flow.

We recommend wearing pole dance specific heels (such as Pleasers, Hella Heels, etc.) for this class. Thick leg warmers or knee pads are also recommended, as well as your pole shorts! As always, you can rock up to this class in full sparkly regalia or you can show up in a hoodie; no one is judging you for how you’re dressed and you have permission to dress up or down.

This class is suitable for those who have fully mastered (on both sides) their pole pirouettes and floorwork such as the backwards and forwards shoulder roll, prance legs and wavvy legs.

Exotic Dance – Advanced Level

This is a class suitable for students who are very confident with pole dancing in heels and have a high level of competency with floorwork and dancing through their tricks.

Advanced level spins and transitions on static pole will be combined with more advanced floorwork. You will learn about Exotic style movement as well as classique or ‘old school’ style. You will be challenged with more complex movement and as well as understanding how to fine tune your flow and hone your own unique style rather than imitation, as well as developing your skills for freestyling.

You will need pole dance specific heels (such as Pleasers, Hella Heels, etc.) for this class. Thick leg warmers or knee pads are also recommended as well as pole shorts. As always, you have permission to show up in an itsy bitsy bikini, fishnets,  false lashes, boy shorts, a jumper from Penney’s, whatever suits your style. We won’t judge you.

To take this class you should be comfortable with basic inversions and legs hangs, and have mastered more advanced pole transitions such as barrel rolls, knee pirouettes, fankicks and inside leg rolls. It is essential to have mastered the following floorwork before taking this class: backwards and forwards shoulder roll on both sides, candlestick and plough pose.

Spinny Pole – Beginner Level

The aim of this class is to introduce you to the basics of spinny pole, or when the pole is on rotating mode.

You will learn simple spins, shapes / pole sits, basework and combinations of all of the above catered for varying levels of ability.  You will get a solid understanding of how to use your bodyweight and momentum to best effect and control the spinny pole!

Spinny pole adds a great element of flow to pole dance because the movements and shapes can be seen from all angles as the body stays in rotation. It also helps massively in building upper body strength and challenging your muscles in a new way! Come and spin, spin, spin with us!

This class is suitable for those who have completed ‘Introduction to Pole Dance’ or are at Beginner Level and Improver Level.

Spinny Pole – Intermediate / Advanced Level

The aim of this class is to build upon spinny pole technique. This class is for those who are comfortable with using the spinny pole and have an understanding of the basic technique and principles of controlling your spin

The aim of this class is to build upon our skills and continue to explore the dynamics of spinny pole. You will work on putting inversions onto spinny pole as well as creating sequences of flowing tricks with smooth transitions.

This class is suitable for students who are at Pre-Intermediate, Intermediate, Higher Intermediate and Advanced Level. 

Having completed several Spinny Pole Beginner Level classes and mastered controlling your spins and climbs is a pre-requisite before joining this class. Having leg hangs on both sides is useful for this class, but not necessary.

Conditioning for Pole Dance

Do you want to become stronger on the pole? This is the class for you!

Floor based exercises, exercises with the pole, resistance exercises, mobility exercises and more; this class is designed to help you to gain all over body strength that can be directly applied to the pole, as well as to keep your body strong, mobile and injury free!

This class is suitable for all levels of ability: you will be guided to improve upon whatever strength you’ve got!

Pole Play

This is an open-training session for all students to come in and practice whatever they are currently working on in a safe, spotted, supportive environment. Come along and perfect those pole tricks, develop your choreography and transitions, stretch out your splits etc. and have fun with your fellow pole dance comrades!

Your instructor will guide you through the warm-up and be on hand to assist and motivate you. Students are not permitted to teach other tricks during this lesson: your instructor will guide you if necessary! It’s also not the place to try out random cool tricks that you might have seen on Instagram: safety first kids!

New content is not taught during this class, this is the space for fine-tuning what you already know and having time to practice and perfect. After all, you can never get to good at the basics!

Private Lessons

One-to-one pole dance coaching tailored to your own specific needs and goals! Bring your ‘wish-list’, and your instructor will share their expert tuition and unique advice with you to help you to push past your own boundaries and achieve your pole goals!

We also offer choreographic preparation for competitions and showcases etc.; bring your music and ideas and our experienced instructors will share tips from their years of performing and competitive experience to help you to fine-tune and create a well thought out, creative, interesting and technically-fluid choreography.

Available by pre-booking and request only, please call us to arrange a session. You may share a lesson with up to 1 other person. Skype / Zoom lessons are also available.

larissa pole dancing in dublin

I have noticed changes not only in my body but in my mind also. I feel stronger than ever, motivated and more self confident. I know that if I don’t get a move today I’ll get it another day because I trust in my body now and I’ve learnt to listen to it and to give it time to learn and recover. I also embraced my sensuality. Before joining IPDA I could never imagine I’d be able to dance in heels or even that I’d want to as I never owned a pair of high heels in my life!

Larissa