Welcome to Vita's Vibe - Choreography Newsletter - January 2001

Volume 1 (3d Edition) January 2001
Page 4

This area is specifically for the novice instructor. You'll find 5 easy to remember combinations, which will assist you. The combinations will not include arms. Emphasis should be placed on feet first.

Beginner Tip:
As a new instructor, it is very important that the instructor understands from the beginning certain fundamentals in exercise. Training principles refer to different areas of fitness and can be addressed differently. New instructors need to understand the purpose of overload. Overload can be described as placing a greater demand on different parts of the body. There are variables that contribute to overload. These variables are: intensity, duration and frequency. As instructors design their class, it is a combination of intensity, duration and frequency that will result in a total amount of energy expenditure. Utilizing these elements will increase the capacity of the cardiovascular systems. In order to increase the participant’s overall cardiovascular system, the new instructor must increase their cardiovascular system first. You can’t effectively teach choreography that has intensity if you can’t show all levels first. To increase cardiovascular endurance try a variety of different activities. Look at the assess yourself you will grow tip.

You may be called upon to teach a class if an instructor does not show due to a last minute emergency. It will be up to you to teach the class. Give the class the best you can. Remember the class you teach is not your workout! In your personal workouts, work harder!

Assess yourself...you will grow

Increase your cardiovascular system

*Attend other instructor’s classes.

*Try a Kickboxing class.

*Run 2-3 miles at a moderate pace.

*Incorporate interval training into your personal workouts.

*Take a Boot Camp class.

*Try a circuit routine that focuses on the cardiovascular system.

Combo #1 (64 count)

Hamstring curl repeater, corner to corner, l/r x 2 (16 ct)
Knee repeater, corner to corner, l/r x 2 (16 ct)
L step with tap, up/down x 1 (8 ct)
Walk around the bench for 8 cts (8 ct)
Over the top x 4 (16 ct)

Repeat left lead.

Combo #2 (64 count)

Extensions corner to corner x 4 (16 ct)
Kick s x 4 corner to corner x 4 (16 ct)
Basic right x 4 (16 ct)
V step right x 2 (8 ct)
L step x 1, right lead x 1(8 ct)

Repeat left lead.

Combo #3 (64 count)

V step right x 4 (16 ct)
L step l/r corner x 1 (16 ct)
Abduct lift l/r corner x 4 (16 ct)
Over the top x 3, walk around to the back x 1, for 4 ct (16 ct)

Repeat left lead.

Combo #4 (64 count)

A step x 4 (16 ct)
Diagonal x 1, Knee lift, hamstring curl, extension moving backward x 2 (32 ct)
Diagonal, U-turn x 1 (8 ct)
Tap up tap down x 1, over the top x 1 (8 ct)

Repeat left lead.

Increase intensity by telling your class to lift up vertically on the bench. A great example is while performing a hamstring curl. Participants will get a better workout when moves are executed correctly and the instructor emphasizes the use of proper form and technique. Beginner classes are excellent classes for educating the participant on slowly increasing intensity.

Combo #5 (64 count)

Turnstep x 4 (16 ct)
Over the top x 4 (16 ct)
L step x 2, l/r corner (16 ct)
Knee lift corner to corner, l/r x 2 (8 ct)
Hamstring curl repeater l corner x 1 (8 ct)

Repeat left lead.

Repeat! Repeat! Repeat!
Your combos over and over again. Usually beginner participants don't mind the repetition of movement.

L step x 1 (8 ct)

Tap up, tap down r corner, walk around to the front right lead for 4 cts. x 1 (8 ct)

Use lift moves or power movement to add intensity.

Repeat for better performance.

Repeat your combinations over and over again through the routine. Each time you do this your class performs the movement better. Through your careful instruction, tell the class why you are doing this. Include safety cues, alignment cues, and technique cues. Your class will perform better, therefore getting more out of the class! For intensity and mastery teach 4-6 times!

Warm-Up High Low #1

Step touch x 4 (8 ct)
Grapevine x 2 (8 ct)
Knee lift x 4 (8 ct)
S/S Double hamstring curl x 1 (8 ct)

Repeat left lead.

"Steppin with Terri"

Step Pattern #3

#1
slow basic (4) you will be on top of the bench
tap right and left on top of bench (4)
lunge x2 and exit with 1 jack on floor (8)
1/2 L-step to the left (4)
hop back and straddle (you will be facing the left wall) (4)
step knee and exit (4)
walk around x4 (4)
repeat left

#2
basketball shoots to each corner or power kicks (8)
3 knee repeaters around the short end of the bench and the 3rd knee will cross behind to the other side of the bench (8)
A-step (4)
diagonal corner (4)
small U-turn (4)
turnstep right (4)
repeat left

#3
2 kicks moving up the bench (8)
step touch around x2 or walk x4 (4)
mamba right (4)
diagonal hop turn (4)
turn straddle, up and over the top (8)
hop up or tap up (4)
repeat left

#4
step kick left corner (4)
mamba left facing the back and shuffle front (4)
jog x6 on top of bench and exit (8)
chug x2 and hop turn (you will be facing the back wall) (8)
reverse V-step (4)
mamba left (4)
repeat left

Terri Kennedy is a group fitness instructor and Aerobics Director. Terri has been teaching for over 12 years. Terri shares her choreography with other instructors on several fitness sites.

Vertical Step Combo (32 ct)

        XXXX
        X   X
        X   X
     X X   X
        XXXX

Illustration (above)

Right foot closest to the bench (x)

2-knee repeater, walk backward to the other side (8 ct)
Hamstring curl r/l corner x 1 (8 ct)
Diagonal x 1, Waltz around the end, turnstep x 2 (16 ct)
Over the top x 2, jack x 2, mambo right on/off bench x 1, facing the back of the room (16 ct)
Jog around the bench for 4 cts (right lead), over the top x 3 (16 ct)

Repeat left lead.

Tapless Choreography For a Step Class (64 ct)

**3 ct basics x 1 (8 ct)
V step right x 1, Repeater left x 1, turnstep straddle (left lead), down right, left x 1 (16 ct)
(You are facing the left wall, next move is with the left lead.)
Step left in front of the bench, right corner (facing the left wall), Extension x 1, kick repeater right lead facing the right wall, exit to the back x 1, **Up n’ Back x 1 (16 ct)
Revolving door x 1 (8 ct)
**Diagonal Mambo x 1 (8 ct)
Walk or jog around the bench for an 8 ct x 1 (8 ct))

Repeat left lead.

What’s a 3 count basic?
Front approach

Count 1: right foot on top, left foot rolls through the ball of the foot.
Count 2: left foot comes to the floor, right foot slightly off the bench.
Count 3: right foot comes to the bench.
Count 4: left foot on top beside right.
Count 5: right foot comes to the floor, left foot rolls through the ball of the foot.
Count 6: left foot comes to the bench, right foot rolls through ball of the foot.
Count 7: right foot comes to the floor.
Count 8: left foot comes to the floor.

What's a Kick Repeater exit back?

Facing the right wall, in front of the bench:

Count 1: right foot on the bench.
Counts 2-4: Repeater kick x 2 with the left.
Count 5: left foot comes on top of the bench.
Count 6: kick with the right leg.
Counts 7-8: exit to the back, r/l.

What’s a Up n’ Back?
Side approach, 4 count move. As described in this pattern, left lead.

Count 1: left foot placed on the bench.
Count 2: right foot on the floor, comes in front of the left on the bench.
Count 3: moving back left foot comes to the floor.
Count 4: right foot is placed beside the right.

What’s a diagonal mambo?
Side approach. As described in this pattern, left lead.

Counts 1-2: As in a diagonal, left foot, right foot moving diagonally (stop ½ on the bench).
Count 3: left foot comes down to the floor in front of the bench, right foot slightly off the bench, moving back, rocking down in a mambo fashion.
Count 4: right foot placed on top of the bench, left slightly off the floor.
Count 5: left foot continues to move back, left foot comes to the floor in front of the bench as in count 3.
Count 6: right foot is placed on top of the bench, near the end, You are facing the right wall.
Count 7: left foot comes from around the front and is placed near the center of the left end (you continue to face the right wall).
Count 8: right foot comes to the floor, behind the bench.

Counts 7-8: walk/walk. This move is almost like a 2-knee repeater walk to the other side, but it is a diagonal, mambo moving back, walk/walk.

Instructor Tip for Breaking Down Your Choreography

Can the class see you at all times, through the breakdown process?

Example: Let’s take a look at Combo #1, pivot grape…This move is unusual in the sense that the pivot is only ½ of a 4 count pivot, so it only takes 2 counts, this will leave you facing the front of the room, step down to the floor and grapevine for a 4 ct which will give you a 6ct. Ensure you clear the right end and also adding a little hop to face the left wall. You are in front of the bench near the right end, facing left. Step touch behind and past the right end with the left lead, which is a total of 2 cts. The final count being 8 cts total. This is an advanced move and should only be used with advanced participants. To teach this move, your basic choreography leading up to the final should keep the class in a position where they can see you. When you break down your movement, try to use basic movement where the class can see you perform the more difficult move. As you can see, I used an over the top and turnstep. The over the top is a 4 ct move, the pivot and grape is 6 cts total. Your class can still see you performing the advanced segment with the base moves. Take your time designing your choreography. Make your breakdown process as easy as possible. Your class will feel success.

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