28 March 2018

Freestyle Step Aerobics

The "Home Made" version

Put your hand up if you look forwards to get changed onto your gym gear, and make your way to the gym to only be there for 30 minutes. I mean it is common knowledge that the recommendation out there is to exercise for about 30 minutes daily. So, again I ask to put your hand up if you would go through the bother to get changed and travel to the gym to spend a merely 30 minutes doing a workout. mmmmmm.... I don't see many hands raised, if any!. Well, the truth is that to get the recommended 30 minutes of exercise can be done without having to travel to the gym. That's right, no travel! That is because you can always get your workout done at home and feel exhausted at the end of it, in the comfort of your own place, where clothing is optional! :-)

The answer? .... "Freestyle Step Aerobics"!. Where else could you find a high-intensity and low-impact workout without the need of much space, and somewhat little effort? The brilliance of "Freestyle Step Aerobics" is that, like good friends do, it gives you something in return. In this case is health benefits, as well as economic benefits. Also as good friends do, it helps you to get what you want, in this case it helps you to achieve the results you want. Also, like with friends you do not need too give much in return. This symbiotic exchange only requires you to give very little effort and a routine that can be easily adapted depending on what you need.

"Freestyle Step Aerobics" History

I know that we all have been here before. I have written about the history of "Freestyle Step Aerobics" in some of my earlier blogs, but again, for those of you that might have skipped this in the past (...yes, you!... I am referring to you!) here is a quick review of "Freestyle Step Aerobics" beginings and how it came about.

"Freestyle Step Aerobics" is not a recent invention. Some people may even call it dated. But the truth is that people have been doing "Aerobics" since the 50's.

It was only in 1989 when a college student with joint friction overuse injuries, caused by high-impact aerobics, created her own physical therapy with a milk box. That student was Gin Miller. Gin Miller phsysical therapy consisted on stepping up and down to and from the milk box while at her home porch. But that was not all. What really made the creation of what we know as "Freestyle Step Aerobics" is the fact that Gin Miller was getting bored, and needed to break the monotony of stepping up and down. Gin Miller achieved that by adding music to her workout. With music now, Gin Miller identified that her natural progression depended on the rythm of the music being played. Slower music automatically made her to step up and down slower, making her last longer while still getting a good workout. When the music had a faster beat, her step up and down changed to a faster pace, achieving that workout she used to get from the typical floor aerobics, but without the joint impact, and breaking into a sweat faster. Gin Miller knew she had something special. This simple concept gave rise to the famous way of exercise we know today as "Freestyle Step Aerobics".

Classes were then introduced into Fitness Centres and Gymnasiums. These classes were divided into "Basic", "Intermediate" and "Advanced". Were new participants could start on the "Basic" classes and get used to the move names and progression,. These classes would give an introduction to standard moves. Once "Basic" classes became non-challenging anylonger, the participant would have a natural progression to the "Intermediate" classes. In these classes moves would be combined into routines. Routines complexity depended on the class participants, however the instructor would look for a balance of simple, medium and somewhat complicated routines to challange the variety of members in the class. But like with all things, you can never satisfy all. Some members would find that what other class members found challenging, or over-challenging, they would find monotonous or non-challenging at all. These members, and as a natural progression would have option to attend the "Advanced" classes. These classes were desinged to be challenging and while still giving the members a physical workout, they would also get a mental workout. Routines would be complex making your mind work extra hard to instruct your legs and body while still keeping an eye on the instructor for new spins and changes to the routine whilst memorising what is being taught for what was known as "The finally". "The finally" being "The end show" the time where everything you learnt during the session is put on as a display of your physical and mental attitude.

In the late 90's and new millennium people saw the group workouts as a money maker. Programs were being created in the attempt to get money from instructors and fitness centres, while the fitness centers would still need to cover costs by charging the members. Gym fees went up as more and more programs were being added to the gym group workout schedule. These programs included LesMills, Zumba, F45, Kangoo, 12WBT and Physitrack to mention a few. "Freestyle Step Aerobics" had its "Freestyle" removed and was restricted to moves pre-created for the instructor and the members. This allowed gyms to provide classes that even if an instructor was not available, 100s of other instructors would be available to cover the class. All these instructors (program members) would have the right to cover these classes due to their financial contribution to the program in "licencing to teach" the program. Step was limited to "average" moves with "average" routines provided by "cookie cutter" instructors where even their class delivery is limited. Don't get me wrong. These "step" program classes are not for me, as I do seek the "Freestyle" portion of the "Freestyle Step Aerobics" style, however there are many people out there that will be happy with no need to think, and just do the same routine for weeks on end. There is a niche for this sort of exercise. However it is not me. I guess that if you are reading this blog, you probably feel similar.

....but I regress....

Lets go back to "Freestyle Step Aerobics" done at home.... oh! did I mention "clothing is optional"?... :-)

First things being first, you need to prepare yourself to step....... Lets see, what does one need in order to do "Freestyle Step Aerobics", clearly you will need something to step on. You could use the standard "Freestyle Step Aerobics" bench. Although they do come in many different styles, the basic make up is the same. A Bench that can be more or less graduated to suit different heights. You could easily find one at a sporting goods store, or of late, you could find a second hand one at one of the many online shops like Gumtree for example.

However, you do not need to spend money in the purchase of a stepping bench, as if you prefer to practice "Freestyle Step Aerobics" at home, you can use a set of stairs, a thick phonebook (please make sure it is secure for you to step on and off from it) or a sturdy wooden or plastic box, similar to what Gin Miller used when she came up with "Freestyle Step Aerobics". Just make sure that whatever you choose to use is sturdy, can support your weight, its not slippery and isn’t too high.

The Basics Of "Freestyle Step Aerobics"

As a beginner, it’s important to familiarize yourself with the basic steps of "Freestyle Step Aerobics" before jumping into a more advanced routine. These are some of the basic steps that you can practice. Keep in mind that your lead foot is the foot that you lead with.

The Basic Step – Step onto the bench with your right foot, followed by your left foot. Then step down with your right foot, followed by your left foot.

The Tap Up – This step is similar to the basic step. Step onto the bench with your right foot (lead foot), and then tap the bench with your other foot. Bring that foot back to the ground, followed by your lead foot. Repeat again, but this time your lead foot is your left foot as your lead foot.

The Split Basic Step – Step onto the bench with your right foot, followed by your left foot. Tap the ground with your right foot and then bring it back onto the step. Repeat that move with your left foot and then step down with your right foot, followed by your left.

The Repeater – Step onto the bench with your lead foot and do a knee lift with the opposite foot. Tap the ground with that foot. Repeat the leg lift/tap three times.

The Grapevine – Step to the side with your lead foot and then cross the opposite foot behind it going on the same direction. Step to the side with your lead foot again and bring up the opposite foot so it rests next to your lead foot. Now repeat by going the opposite way.

The “A” Step – Stand next to your bench and face sideways. Step onto it with your lead foot, followed by your other foot. Then step down on the other side, lead foot first and followed by the other foot.

The “I” Step – Perform a basic step but before stepping down, do a jumping jack.

The “V” Step – This step is similar to a basic step, but the difference is that you should step far, with your foot landing on the farthest side of the bench.

The Turn Step – This step can be tricky for some, so keep in mind that you’ll be changing directions while stepping. Stand facing the side of the bench. Step up onto the side nearest you with your lead foot and then step onto the other side with the opposite foot. With feet firmly planted, turn your body so you are facing forward. Turn once more so you are facing the side you started on, and step back onto the ground with your lead foot, followed by the other foot.

The Corner-to-Corner Step – Step onto the corner of the bench with your lead foot and do a leg lift with your opposite foot. Bring it back to the ground, followed by your lead foot. Repeat this step on the next corner using the opposite foot first.

After you become comfortable with these steps, you can start to organize your own routine. You can vary the routine by turning the knee lifts into kicks or by increasing the number of taps. Once you become really advanced, you can incorporate the upper body into the routine by lifting light weights while stepping.

How To Prevent Injury

It can be very easy to injure yourself while doing "Freestyle Step Aerobics" if you make these rookie mistakes:

Using a bench that’s too high – Make sure the bench height is comparable to your leg length.

Stepping onto the bench incorrectly – Make sure you place your entire foot on the bench. If the heel is hanging off, this puts undue stress on the foot and could lead to Achilles tendinitis.

Bouncing or hopping off of the bench – This also puts undue stress on the feet and ankles and could lead to a shin split or a stress fracture.

Benefits

"Freestyle Step Aerobics" not only works your lower body, it also does wonders your heart. It increases your heart rate and helps you to burn a lot of fat and calories. It also has economic benefits, the main one being that it’s cheap. You don’t need to buy any expensive equipment; all you need is a "Freestyle Step Aerobics" bench or a set of stairs. You don’t need a lot of room to do "Freestyle Step Aerobics" and once you familiarize yourself with the steps, you can shape the routine to make it more challenging.

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

You must get your physician's approval before beginning any exercise suggested in this blog or any of its articles. Any recommendations found within these articles are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting any suggestions in this blog, or if you have any medical condition or injury that contraindicates physical activity. The suggestions in this blog article are designed for individuals 18 years and older that have been approved by their physician to take any of the suggestions above.

The information in this blog article is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. As such we advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this blog article, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this article are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your physician.

Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not perform any exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Do not perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Freestyle Step Aerobics. If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not do Freestyle Step Aerobics, please follow your Doctor's orders.

That was our March 2018. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
March 2019

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02 February 2018

The race between speed and Freestyle Step safety

bpm and its manipulation.

What is the fastest bpm for step aerobics that is considered to be safe practice

There is something have come across my internet walks that some people have called it "the Xtreme Goldfish" and is not just referring to Freestyle Step, but also to most group exercise classes. What is "Xtreme Goldfish" I hear you ask? Well, that is when you take something that works well, and people come to it in droves, and assume that it will work better if you speed it up, and make it "extreme"..

Gin Miller was an injured instructor that decided to use her porch steps as a rehabilitation form for her knee injury. She quickly realised that climbing steps was not only a low impact, as well as non-irritating form of exercise for her knee but she also realised that it provided a good cardiovascular workout. Gin Miller introduced step aerobics into the clubs she was working at, and it was shortly after, in 1989, that Gin Miller joined Reebok and formed the orignal Step ReebokTM. She worked with Reebok to form the 'Reebok University' to begin doing research on step.

I know that the information I am about to throw at you is ten years old, however think that the step fitness level of a beginner back then, is the same or very similar to the fitness level of a beginner now days. So here I go....

In the U.S., the top three groups providing group exercise certification programs, in no particular order, The American Council on Exercise (ACE), The Athletic Fitness Association of America (AFAA) and the National Exercise Trainers of America (NETA) The ACE group instructor manual said that according to Reebok Step Training Guidelines, Freestyle Stepper at the beginner lever are easily and appropriately challenged when the music beats per minute (bpm) reaches between 118 and 122bpm. However if we look at Freestyle Steppers of intermediate to advanced fitness level, the flow and rhythm of 122 to 128bpm are acceptable for these participants looking for a greater freestyle stepping challenge.

OK, that is information from 10 years ago. Since then until now there has been a lot of research in this field, (similar to just about everything else in the fitness industry), and people in the business of certifying fitness instructors certainly keep abreast with this research, though may not agree on the results. ACE still, from what I understand, recommends staying under 128bpm, though I have been told that the AFAA suggests for advanced participants 135bpm could be used.

The above bpm are supported by most premixed music today that is specifically marketed for freestyle step. When searching the internet for Freestyle Step music (...yes, I know.... I need to get a life!), the range i find is mostly between 128 and 130 bpm. However during some of my music hunting I found that some of these playlists do reach 135 bpm. However on the other hand I did come across other music playlists for Freestyle Step that played at about 120bpm. Further queries regarding the reason behind this slower cadence, resulted in ascertaining that the market for the 120bpm is primarily senior group exercise.

So, if the market is publishing music on the 120 to 130bpm, why some instructors do go over 130bpm? Well, as a member I do remember participating in classes that provided 120bpm Freestyle Step session, others providing 125bpm, other ones 130bpm, etc... I noticed that the lower bpm sessions were reducing their membership follow up, and the ones with higher bpm, increasing. I have to recognise it though, I stopped going to the lower bpm sessions as I found them increasingly less challenging as my fitness level and freestyle level increased.

With time, these slower sessions became "Basic Step" while the 130bpm sessions became mostly "Intermediate Step", and the "ass crazy" speed ones "Advanced Step". These last two became the norm, and less and less members were attending the "Basic Step" classes. With time, Gyms and fitness centres could not justify running a Freestyle Step session with only 4 to 6 participants. "Basic Step" classes started to die from the Group Exercise Timetable of gyms. ....The direction this paragraph is going is not really sticking to music speed.... so i better stop here and talk more specifically about speed and bpm's...

I personally find that it is safe to run a Freestyle Step session at 125 to 130bpm. However I have also noticed that many beginners get quite confused when the music speed is itching the 30bpm mark. Add to this little or no break down of some of the moves, or complexity to the routine, and you will loose them for ever. I reckon that if an instructor has beginners in their session, 125bpm might be fine, if the choreography is not overly complicated and the routine is broken down according to the members capabilities.... although my personal preference is more on the faster levels

Before i continue, I will state that "VO2 max" is a name derived from "V - volume", "O2 - oxygen", "max - maximum". That is the "Maximal oxygen consumption" whcih reflects the cardiorespiratory fitness of an individual. So i would like to add that increasing speed is not necessary a harder workout. Researchers have found that with two step risers and music speed in the low 120bpm, VO2 max of Freestyle step was very similar, if not equal to the VO2 max of running. Despite this finding, many people raised their music speed and reduced their raisers to one, or just work out on the platform alone.

The increased speed and lower step platform lowered the VO2 max if compared with 120bpm music and two raisers, but freestyle step members, including myself, liked it because it felt we were working harder.

In my travels here in Australia, and overseas, I have seen some fun choreography that mixes freestyle step routines and floor aerobics moves. The music is usually faster, but members generally use 1 or no risers on the step side of the workout. I guess this is safer than the fast speed on 2 risers.

There is indeed a fine balance between keeping people happy and making sure they are safe. You can educate them that they are burning more calories when doing Freestyle Step at about 120bpm and using 2 raisers than when using a faster bpm on 1 or no risers. But the Freestyle step member is free to choose what they believe is best for them.

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

That was our February 2018 article. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
February 2018

15 January 2018

Step and deliver with cute 'n' clever choreo - By Stephen Parker

Step and deliver with cute 'n' clever choreo

by Stephen Parker

Grow, change, evolve and adapt, or.... die

As with all things in life, group exercise must grow, change, evolve and adapt to its surroundings in order to survive. In my time working in the fitness industry, I have seen freestyle step evolve and go through many changes. It is a very different class now to when Gin Miller first convinced Reebok in 1989 that step was a great concept for group fitness. There have been many positive changes that have enhanced freestyle step as a program, such as tap-free choreography and cross phrasing. And on the flipside of that, there have also been changes from which we have learnt valuable lessons, such as overly complex and dangerous choreography.

In the early to mid 1990s when I first started participating in step classes, the popularity of this exercise format was at its highest. Along with many others, I willingly paid $2 to the gym I was member of (on top of my membership fees) to hire a step platform for each class. Then, when I became an instructor, I would go to step workshops that were held on double basketball courts to accommodate the amount of instructors attending. Step was booming and it was during this time that my passion for this type of exercise was born. In my opinion, this is when we were teaching step classes that involved cute and clever choreography, to inspire members and give wow factor, while at the same time being achievable.

As the teaching ability of instructors improved, their skill on the step increased, and so did that of our participants. Then the pressure to keep the front row happy increased, and before we knew it the choreography and music speed were out of control and classes became unachievable for the majority of participants. Members struggled to keep up, so the workout factor decreased.

Some participants were getting injured, others were frustrated, and a lot stopped coming back. There are now a lot more choices on group fitness timetables, so members are more spread out over a variety of programs. As instructors we have to work even harder to ensure the step choreography we deliver is safe, achievable, and will give our members the workout they came for. Only then can they experience the amazing feeling of accomplishment achieved by ‘putting it all together’ at the end. This is what will keep members coming back, and bringing their friends.

As instructors, if we teach a step class that incorporates the positive growth of the program, with solid learning curves and easy progressions, we will see class numbers increase again. Then more step classes will return to club timetables, creating more employment opportunities for freestyle instructors, and incentive for new instructors to become freestyle trained. In turn, this will then help the RTOs and freestyle music companies. And when we take this chain of happy events and ‘put it all together’? Freestyle group fitness will again reach out and benefit more members in our community.

The following is a block of choreography that has multiple layers in the learning curves to progress to the final product gradually, direction changes around the step to keep it interesting and rhythm changes for advanced options. Take it to your class, have fun and build a strong freestyle following.

Watch the choreography by clicking play on the video below:

Stephen Parker
With a background in classical dance, Stephen has been in the fitness industry for over 20 years and currently holds the position of group fitness manager. Having competed successfully in sport aerobics, he is now focusing on helping fellow instructors develop their freestyle teaching skills. Stephen is committed to doing all he can to see more freestyle group exercise on club timetables.

Stephen not only teaches packed step classes, he also teaches a variety of other freestyle classes every week at Virgin Active Sydney. Everyone is welcome to come along to any of them, just ensure you reserve a spot via the Virgin Active website.

If you are interested to attend Stephen's Step Classes, you will find him at Pitt Street Virgin Active Gym, every Wednesday at 5.30pm, for a 45 minute session packed of fun class.

For your information, Step classes at Virgin Active Gyms in Australia, as at today 15th January 2018 are:

Virgin Active - PITT ST Mon - 6:15pm - Step - 45 mins - Studio 2 - Ryan
Virgin Active - PITT ST TUE - 7:35am - Step Attack - 45 mins - Studio 2 - Ally
Virgin Active - PITT ST Wed - 5:30pm - Step - 45 mins - Studio 2 - Stephen
Virgin Active - MOORE PARK - 8:30am - Step - 50 mins - Studio 1 - Ryan
Virgin Active - FRENCHS FOREST - 8:45am - Step - 55 mins - Studio 1 - Nikki
Virgin Active - NORWEST - 9:30am - Step - 60 mins - Studio 2 - Belinda

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

That was our January 2018 article, the first for the year. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
January 2018

29 September 2017

The Aerobic Formula - Article By Rebecca Small

The Aerobic Formula

By Rebecca Small

Introduction

Modern Freestyle is not what it was back in the 80's, or even the 90's. Most group exercise instructors and trainers would use an adhoc methodology, not really sure what they were doing or how they were going to teach it.

Modern Freestyle embraces logic, and has a very distinct and structured methodology. It acknowledges the need for learning through repetition whilst encouraging the freedom of expression through movement. Often misinterpreted, Modern Freestyle is not a "dance based" style of teaching and does not focus solely on advanced choreography. However it is allocated such little space on a group exercise timetable that it is often only the advanced Trainers and Students that have the opportunity to participate in this style.

With the right tools, anyone can teach a class that is logical and easy to follow. The same tools also make the class easy to teach, allowing both the participants and the instructor to have a more enjoyable experience.

Chapter 1: Modern Freestyle Methodology

When teaching all styles of modern movement based group exercise classes, such as Hilo aerobics, low impact, mid tempo or Step from a modern perspective, the focus is on teaching choreography that is 100% balanced and symmetrical in the final product and most importantly, during the learning phase. This differs from Dance classes which embrace a completely different teaching style and logic.

Choreography that is balanced or symmetrical generally means that during both the learning and performance phase of the class; you perform exactly the same number of repetitions of each exercise, on each leg. Historically aerobics and step were not always taught this way, in fact choreography was often taught solely on one side of the body, with a quick swap to the other once the movements were mastered.

By teaching and training without this symmetry – over time it is possible to develop a slight muscular imbalance, whereby one side of the body is stronger and more capable than the other. In reality most people tend to favour one side of their body over another anyway, so when they come to the gym for their class, it’s really important that we train both sides of their body equally, to combat this natural favouritism.

A great advantage to teaching choreography in a balanced and symmetrical fashion is that you avoid the need to your participants to stop and start moving during the class. By using balanced methodologies which you will l learn later in this course – you can keep your participants moving and the intensity of your workout high. Continuous movement is extremely important in either Aerobics or Step to make sure you still maintain a training effect.

Some important concepts to revise before proceeding.

Movement or move	A standalone movement generally not comprised of more than 4 to 8 musical beats. It can be combined with other movements to create a pattern or template.
Template or pattern	A combination of movements or moves that will create a small sequence. Generally comprised of 8 to 16 musical counts.
Block	A combination of templates that create a sequence that can be repeated a number of times. Generally comprised of 32 musical counts, although 16 and 24 are also taught. In many classes, 3 x 32 count blocks is the end choreography goal.
Base Move	These movements are what all Aerobics choreography originates from. These base movements lead to all other movements performed, either by varying the movements, or by combining them. They also generally don’t need to be taught as most people can master without any training at all, Examples of aerobics base moves are: 1. Walk or March 2. Run or Leap 3. Hop 4. Jump
Simple Aerobics Move	Simple Aerobic Movements are not base as they need to be “taught” to your students; however they are simple enough to be taught within 1 teaching progression and with limited number of repetitions. They are the moves that most people know, and if they do not know them, they can learn them within their first Aerobic Class. They are the key from moving from your BASE MOVES to your FINAL PRODUCT of Choreography. Simple Aerobic Movements are incredibly important: so much time of an Aerobic class is spent performing them, using them to build combinations, yet the average instructor knows so little about their characteristics. Examples of simple aerobic moves are: 1. Step touch 2. Step curl or Leg Curl 3. Grapevine 4. Step Knee 5. V Step
Lead leg	Defined as the leg or foot that is naturally ready to execute a movement without using a tap. Generally speaking when teaching aerobics, your first movement will begin with your right leg and through a combination of others you will arrive at the left leg and then back again. It is important to understand the next few concepts so you can begin to create balanced and symmetrical choreography.

Chapter 2: Class planning and choreography design

To start planning your choreography and class – the first thing you need to learn is to classify your movements into Lead Leg Changers (LLC’s) and non Lead Leg Changers (NON LLC’s).

Lead Leg Changer movements (LLC’s) are moves that by their nature change the leg that is ready to execute a movement. These are the movements that will assist you in creating balance in your choreography. There are a few properties that you must know when using these movements in your choreography:

By performing an odd number of repetitions of this movement (1, 3, 5, 7, etc) you will always change your lead leg.

By performing an even number of repetitions of this movement (2, 4, 6, 8, etc) you may not change your lead leg. Sometimes by adding repetitions of your LLC, you can create a NON LLC pattern.

This means what when planning your choreography it is very important to make sure that you have the correct number of LLCs to achieve balance.

Non Lead Leg Changer movements (NON LLC’s) are moves that by their nature DO NOT change the leg that is ready to execute a movement. These are the movements that will assist you in creating balance in your choreography. There is one important property that you must know when using these movements in your choreography:

No matter how many repetitions of these movements you perform – you will never change your lead leg. This is crucial when deciding how many of them should be inside your choreography. It also will dictate at what point during your teaching process you will introduce them. Generally speaking you will never begin teaching using a NON LLC movement – even if it belongs at the beginning of your end product. More on this later.

Examples of LLCs and NON LLCs.

Lead Leg Changer Movements (LLCs)	Non Lead Leg Changer Movements (Non LLCs)
Step touch	March
Grapevine	V Step
Step curl/leg curl	Mambo
Double curl	Jog
Step knee	Static moves (squats, lunges etc)
Mambo cha-cha	Basic step
Tap step (lunge)

Chapter 3: Modern Freestyle Teaching Methods

The purpose of having methods to teach your choreography is to make your teaching experience easy and seamless. By adopting these modern methods you will be able to teach without having to stop and put your class in a holding pattern and not worry about a drop in intensity. By keeping your participants moving you also keep them interested and active which is also extremely important.

Modern Freestyle teaching uses 4 methods to build choreography.

Repetition reduction or reverse pyramid

Add on

Drop in

Layering

Method 1. Repetition Reduction or Reverse Pyramid.

This teaching method has many great benefits. The main one focuses on one of our key goals – to keep people exercising and stimulated without overloading their minds which in turn can be a de-motivator. Therefore it is very beneficial for entry level classes and participants as you have a rather large number of repetitions to go through before you arrive at your end product.

The key to reverse pyramiding is the element of repetition. The more times someone performs a movement the better they become. In keeping with this idea, movements are repeated separately a number of times creating overall success of the individual movements. Later the number of repetitions is reduced creating a shorter combination.

Here are the steps to reverse pyramiding:

1. Choose 2 simple aerobic movements. Introduce the first one and repeat it as many times as necessary until your participants can understand and follow it.

2. Introduce the second simple aerobic movement and repeat it as many times as necessary until your participants can understand and follow it.

3. Go back to movement 1 and repeat it a reduced number of times and then go straight to movement 2 and repeat again. NOTE: The amount of repetitions of each moment will depend on the musical counts each move needs. You always want to reverse pyramid using the same musical counts.

4. Slowly reduce the number of repetitions of each movement until you arrive at the desired final simple combination.

5. ....And you're done!

IMPORTANT NOTE: You can only reverse pyramid using movements that naturally are Lead Leg Changers. Please check your table in chapter 2 for more reference. If you wish to use a movement that does not change your lead leg, you will need to use the Drop In method.

As you have probably already gathered from the above, reverse pyramid is a fantastic teaching method to get even the most inexperienced participants performing simple aerobic combinations and feeling successful. It can also be used for more experienced sessions, you simply would shorten the process and begin by introducing each movement with a lesser total volume of repetition

Method 2. Add On

The add on method is one of the simplest building methods for aerobics choreography. Basically, it consists of linking one movement to another in the purest way possible. Once one movement is 100% dominated then you move on to the second one.

Here are the steps to the add on method:

1. Introduce your first simple aerobics movement. Repeat as many times as necessary until your participants can fully perform it.

2. Introduce your second simple aerobics movement. Repeat as many times as necessary until your participants can fully perform it.

3. Go back and repeat movement 1 and 2 linked together.

4. Continue to introduce movements 3, 4 etc using the same process as above until the choreography is complete.

5. And you’re done!

IMPORTANT NOTE: As with reverse pyramid you can only use the add-on method with movements that naturally are Lead Leg Changers. Please check your table above for more reference. If you wish to use a movement that does not change your lead leg, you will need to use the Drop In method.

As you have probably already gathered from the above, the add on method is a great way to get even the most inexperienced participants performing simple aerobics combinations and feeling successful. Add on is also a very good way of getting your participants to perform choreography without them even noticing! Once you move into more experienced classes, it can also be useful as the amount of total repetitions is much lower than reverse pyramid for example.

Method 3. Drop in

Drop in is a more advanced method than the previous two as it involves introducing a base move with little chance for repetition. It is very commonly used in aerobics classes and also has the great advantage of allowing you to use moves that don’t change your lead leg.

Here are the steps to the drop in method:

1. Introduce your first simple aerobics movement which must change your lead leg (e.g. grapevine). Repeat as many times as necessary until your participants can perform it.

2. Introduce your second simple aerobics movement in between the first one. (e.g. grapevine + 4 marches + grapevine + 4 marches).

3. Repeat the combination as many times as necessary.

4. And you’re done!

IMPORTANT NOTES: When you introduce your second movement in between movement 1, you must repeat it enough times to complete the musical phrase. So in between a grapevine (4 counts) you would need 4 counts of worth of movement 2. In between 4 knee repeater (8 counts) you would need 8 counts worth of movement.

As you have probably noticed, drop in is a good way to quickly begin creating combinations. It also allows you to move through your base and simple aerobics moves quickly as the changes are very sudden and instant. It caters for the more experienced of your class participants and also allows you to utilize movements that don’t change your lead leg which is very important. Do keep in mind that introducing movements quickly and suddenly can confuse some of your more beginner participants and you should always take care to cater for them as well.

Method 4. Layering

Layering: Is the incremental process of developing simple aerobics movements into more complex movements by changing 1 aspect of each move at a time. Layering in a logical and methodical fashion will assist you in teaching your classes to even the most inexperienced participants, and also address intensity. By layering slowly you can make sure that your participants keep moving and you also don’t lose intensity."The best way to layer your choreography is very, very slowly."

Below are some guidelines for layering your choreography:

Establish that your participants are performing the base pattern or template almost effortlessly and are “Ready” for a change.
Make one small, logical change at a time. Think about what you are changing and why. Does the progression enhance the first movement? Does it feel similar to the first movement? Does it make sense to have evolved from the first movement? Does it have the same amount of musical counts as the first movements?
Continually cue the base pattern and slowly talk them through the change whilst you perform it. Remember, you don’t stop to do visual previews.
You should not make a second change until the first one is 100% performed. (or as close to as possible)
Continue to cue that changes are optional and your participants may choose not to perform it if they wish.
Depending on the level of experience of your participants, there are a finite number of changes that you can make to your base pattern before intensity begins to decrease due to the complexity and mental overload. Cater to the majority of your group and always err on the side of keeping it simple, yet achievable.
Drastic changes to the pattern such as arm lines, rhythm, direction and rotation should be left to the very end, once every other element is as dominated as possible.

Choreography Analysis

Choreography Analysis is one of the most important steps when building modern choreography. Analysis involves understanding moves and basic movement patterns thoroughly,

Choreography analysis includes knowing:

The origin of a movement you wish to teach

How many musical counts it contains

Whether it changes your lead leg automatically or not

What moves it matches to make a mini balanced combo of 8-16cnts

Symmetric balance is achieved by an in depth analysis of movement. This process involves looking at each individual move and identifying which ones change lead leg i.e. the alternating lead leg move/s and which moves do not. We call these moves the Lead Leg Changers (LLC's) and Non Lead Leg Changers (Non LLC's).

Chapter 4: Modern Freestyle Aerobics

Modern freestyle aerobics is very different to the classes that were taught in the 80s and 90s. As with Step classes, aerobics now adopts a methodical and logical form of teaching using the methods discussed in the previous chapter. Whilst not necessary aerobics is usually taught sequencing movements together to create choreography; which often comprises 3 x 32 count blocks.

Because aerobics is taught using the modern methods, it is always symmetric and balanced. The methods that are used to teach are visible, logical and repeatable. After using the methods for some time your class participants will begin to pick up on them and almost anticipate your teaching.

The movements generally “flow” one to another and the transitions are very simple and uncomplicated. It should feel natural to begin a new movement once the previous one has been finished – removing any awkwardness in transitions.

Modern aerobics is also generally graded, ideally in 3 levels:

Level 1 - For your entry level participant, generally focusing on combining simple movements together without many layers on top. You would avoid rotation, direction changes and a high number of impact changes. At this level it is also quite common to choose to not link blocks of choreography together; taking away the need for your participants mind to be overloaded.

Level 2 - For your intermediate participant; someone who has mastered the beginner classes and is now looking for more choreography and intensity challenges. At this level you would definitely continue to build and link choreography. Begin to introduce more elements of variation to your simple aerobics movements to create interesting combinations. At this level the focus of layering should still be on intensity and less on complexity.

Level 3 - For your experienced participant who is not only looking for a cardiovascular challenge - but also a mental one. At Level 3 you can play with all of the elements of variation at hand to create interesting and challenging combinations. Along with intricate rhythm, direction and rotation changes you also need to make sure you introduce layers that will increase the intensity of the workout.

In an ideal class situation you will know what level you are teaching and cater for it, but often you will also have to cater for all of the above at once. Try your best to know who your participants are, and if you don't know - ASK!

Modern aerobics can also be classified according to style. Many aerobics instructors and participants enjoy dance based classes where the movements taught evolve into more stylized, rhythmic patterns. But also many participants enjoy a more athletic based aerobics class. The two styles of movement are completely different, however they can be taught from the same base. Some instructors and class participants also enjoy a combination of both.

Music Speed:

Aerobics (aka Hi/Lo, Low Impact & High Impact Aerobics) tolerates a broad range of music speeds due to variations in movement style (running jumping, walking, grapevines etc) and the fact that you don’t have equipment which acts as an obstacle. In Step you have to cater for the fact that the equipment gets in the way, not so in aerobics.

Aerobics music speeds range from: 132bpm to 155bpm. Most aerobic classes focus on a mixture of hi and lo moves and therefore music speeds stay around the 142 to 145bpm ranges. This music speed has changed from past recommendations due to the evolution of movement quality. In the early days of aerobics when most choreography was high impact only, it was possible to maintain good technique at higher speeds. Nowadays, with most classes taught using a mixture of Hi and Lo, it is more important to keep music slower.

Some recommended music speeds for different aerobics class formats:

Low Impact: 132bpm-140bpm

Hi-Lo: 140-150bpm

Hi Impact: 145bpm-155bpm

Modern Freestyle Aerobics Methodology:

The evolution of Step teaching has seen many changes to other styles of group exercise, particularly Aerobic based classes. The popularity of, and the subsequent evolution of Step teaching skills initiated a revolution in the way we teach Aerobics. It was and is easier to teach a balanced and symmetrical Step class and slowly but surely the evolved Step teaching skills worked their way into Aerobics classes.

The traditional "aerobics" style class used to look very much like today's Les Mills "Body Attack" class. It was taught using mostly high impact and jumping movements in sections or blocks. You would essentially work very hard for a determined period of time, have a short break, move on and do it over again.

Concern developed during the late 1980's and early 1990's about the amount of impact and stress related injuries created from this style of class. As a result, “Aerobics” diversified into "Hi/Lo" "Low Impact" and "New Body". This diversification gradually led to a new style of Aerobics that drew its methodology from the methodology of Step.

Today's Hi/Lo class has evolved into a class that focuses on symmetry in regard to both muscle conditioning and co-ordination. Choreography is built using the same methodology as Step i.e. Add-on, Repetition Reduction, Drop-In and Layering. The Base Moves of Aerobics have evolved and there has been an introduction of a new category called Simple Aerobic Movements.

Simple Aerobic Movements:

Definition:

Simple Aerobic Movements are not BASE MOVES, they need to be "taught" to your students; however they are simple enough to be taught within 1 teaching progression. They are the moves that most people know, and if they do not know them, they can learn them within their first Aerobic Class. They are the key from moving from your BASE MOVES to your FINAL PRODUCT of Choreography. Simple Aerobic Movements are incredibly important: so much time of an Aerobic class is spent performing them, using them to build combinations, yet the average Gp-X Trainer knows so little about their characteristics.

Important SAM Characteristics to learn:

Name - what is it called? It is very important that you be consistent across your classes with what you call your movements. Ideally it would also be consistent across the club that you teach at; but of course this is not always possible. Part of the success of pre-choreographed programs is the consistency of cueing across not only instructors, but clubs.

Origin - what is the base move that your SAM originates from? This will assist you in choreography planning.

Counts - how many musical counts does your SAM have? This will assist you in putting together your templates and blocks.

LLC or Non LLC - does the SAM change your lead leg or not?

Matching Moves/Combinations - what other SAMs does your original SAM match with? This means what moves can go before and after it and keep your transition easy and flowing.

Chapter 5: Simple Aerobic Movements

Below you will find a list of the most common simple aerobic movements and their base move.

Step Touch - Base Move - March

Leg Curl/knee - Base Move - March

Step Knee - Base Move - March

Grapevine - Base Move - March

Mambo Cha Cha - Base Move - March and Run

V-Step - Base Move - March

Touch/lunge Step- Base Move - March

Marching

NOTE: You have probably noticed that almost all the movement patterns listed above have marching as their base move. This remains true for almost all movement patterns, which can trace their movement patterns back to marching. The addition of impact will then change the movement pattern into one that reflects one of the other base moves, such as running or hopping. For example, a mambo cha cha.

Simple Aerobics Movement Templates

Simple aerobic movement templates are essential as you will spend most of your time during the class teaching and repeating them. As mentioned above an aerobic template is generally built of two SAMs together and forms a total of 16 musical counts. Combining simple aerobic templates is the key to building blocks of choreography and getting your participants to perform your class effortlessly.

Just like with the SAMs, there are two classifications of Simple Aerobic Templates; LLC Templates and NON LLC Templates.

LLC Templates
LLC Templates are a combination of simple aerobic movements, generally two, that when finished an odd number of repetitions (1, 3, 5, 7 etc) change your lead leg. They are balanced and symmetrical and can be repeated over and over again in isolation without any problem at all. They don’t need to be combined with other templates, however they are often accompanied by NON LLC templates to create blocks.

Examples of LLC templates:

1 x Grapevine + 3 x V-Step	3 x Grapevine + 1 x V-Step	4 x sgl Curl + 1 x 4 Repeater Curl

4 x Step Touch Sgl, Sgl, Double Curl	4 x Step Touch 8 x Marches	1 x Mambo Cha Cha + 12 x Marches

Non LLC Templates
Non LLC Templates are a combination of simple aerobic movements, generally one or two, that NEVER change your lead leg, regardless of the total number of repetitions. Due to the fact that they are NON LLC they need to be taught in combination with LLC templates to achieve balance and symmetry. This means that as a rule they must be taught after and in between the LLC template so that you can keep moving and be balanced. (refer to DVD for verbal explanation and demonstration).

Examples of NON LLC templates (refer to DVD):

16 x Marches	4 x V Step	4 x Grapevine

4 x Step Knee	2 x mambo Cha Cha + 8 x Marches	8 x Step Curl/Leg Curl

Putting the templates together to create blocks

Putting the templates together is easy once you’ve mastered the actual teaching them as per the previous chapter. To combine them you use the same methods as with creating the templates in the first place.

Reverse pyramid/repetition reduction.
You take two LLC templates and repeat each 4 or 8 times then reduce the total number until you arrive at 2 of each.
NOTE: You cannot reduce to the point where you are performing one of each as you will end up with the wrong leg ready.
NOTE 2: You cannot use NON LLC templates with this method.

Add on.
Once you’ve taught template #1 and #2, you simply link them together performing 2 repetitions of each to ensure balance.

NOTE: You cannot reduce to the point where you are perfoming one of each as you will end up with the wrong leg ready.

NOTE 2: You cannot use NON LLC templates with this method.

Drop In.
Once you’ve taught and your participants have mastered template #1 (which should always be a LLC template), you “drop in” or “insert” the base version template #2 which must be NON LLC. When inserting the base version you only repeat it once, then move back to template #1 and do the same with the other lead leg.

Using drop in is very useful in building blocks as it allows you to easily and efficiently crate choreography and keep your participants moving. Of course due to the rapid nature of it, it is best to make sure you only drop in a very base move such as marching or step touch.

Examples of blocks comprising of two simple aerobic templates, but using the same LLC template:

Block 1: 3 x GV & 1 x V Step + 16 marches
Block 2: 3 x GV & 1 x V step + 4 x GV
Block 3: 3 x GV & 1 x V step + 4 x step knee
Block 4: 3 x GV & 1 x V step + 4 x V step
Block 5: 3 x GV & 1 x V step + 2 mambo cha cha & 8 x march
Block 6: 3 x GV & 1 x V step + 8 x Step curl/leg curl

Activity:
To help you see how it all comes together, watch the masterclass from beginning to end on the DVD. Watch how Rebecca teaches using the simple aerobic moves and combines them to form templates.

Take note as well how the templates are combined to form blocks. And finally take notes on how the blocks are then layered upon to create some variety and difference in one to another. Take as many notes as you can and practice teaching the templates in your own classes.

The choreography has been broken down below into notes, but it is always helpful for you to personally add your own thoughts.

Aereobic MasterClass Choreography

Warm-up

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-4	3 x march forward with knee	right	diagonal
	5-8	4 x march backward	left	diagonal
B	9-16	2 x V-step	left	front
C	17-32	2 X 4 Knee repeater	left	diagonal

Block 1

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-4	1 x dbl elvis	right	front
	5-8	2 x alt curl	left	front
	9-16	4 x skate forward	left	forward
B	17-24	2 x grapevine back diagonal	left	Diagonal to back
	25-32	4 x leg curl L shape	left	Face side and front

Block 2

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-8	2 x GV to front	right	Front diagonal
	9-12	1 x chasse pivot	right	Back + 360
	13-16	1 x V-Step	left	Front
B	17-24	2 x leap	left	Front & Side
	25-32	2 x mambo cha cha	left	Front & Back

Block 3

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-4	1 x Grapevine	right	Face Front
	5-8	4 x march & knee to front	left	front
	9-12	2 x alt curl back	right	Travel Backwards
	13-16	1 x dbl curl 360	right	360
B	17-24	2 x V-Step	left	Front & back
	25-32	2 x mambo & spin	left	Side to side & 360

Block 4

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-4	1 x hold, skip, hold to front	right	Travel Forward
	5-8	1 x V-Step	left	front
	9-16	4 x alt curl back	left	Travel Backwards
	17-24	2 x Grapevine & Mambo Diagonal	left	Front Diagonal
B	25-28	2 x chasse back	left	Travel backwards
	29-32	1 x reverse V-Step	left	Reverse

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

That was our September 2017. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
September 2017

My Blog List

28 March 2018

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The "Home Made" version

"Freestyle Step Aerobics" History

....but I regress....

The Basics Of "Freestyle Step Aerobics"

How To Prevent Injury

Benefits

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02 February 2018

The race between speed and Freestyle Step safety

The race between speed and Freestyle Step safety

What is the fastest bpm for step aerobics that is considered to be safe practice

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15 January 2018

Step and deliver with cute 'n' clever choreo - By Stephen Parker

Step and deliver with cute 'n' clever choreo

Grow, change, evolve and adapt, or.... die

Watch the choreography by clicking play on the video below:

Disclaimer

29 September 2017

The Aerobic Formula - Article By Rebecca Small

The Aerobic Formula

Introduction

Chapter 1: Modern Freestyle Methodology

Some important concepts to revise before proceeding.

Chapter 2: Class planning and choreography design

Chapter 3: Modern Freestyle Teaching Methods

Method 1. Repetition Reduction or Reverse Pyramid.

Method 2. Add On

Method 3. Drop in

Method 4. Layering

Choreography Analysis

Chapter 4: Modern Freestyle Aerobics

Music Speed:

Modern Freestyle Aerobics Methodology:

Simple Aerobic Movements:

Important SAM Characteristics to learn:

Chapter 5: Simple Aerobic Movements

Simple Aerobics Movement Templates

Putting the templates together to create blocks

Aereobic MasterClass Choreography

Disclaimer