Here is the final run-throughs of my most recent Advanced Step class. It combines all of the combos from my recent posts, so you can see how the class went together at the end. Enjoy!
Choreography:
Combo 1:
Double Stomp & Spin to a Straddle (5)
Ball-Change on Top, Drag home (7)
Mambo (or Rhythm Mambo) (4)
Heel-Heel-Hold, Mambo w/ a Ball-Change (6)
1 Stomp (3)
Glute Fly over, Ball-Change into a Cut the Corner (7)
Combo 2:
"Shuffle & Rock" (8)
Spin to the End (2)
Abduct, Chasse up, Chasse down into a box (8)
Alternating Stomps (6) -- lots of options on this one!
L-Step (8)
Combo 3:
Tap Wide (4)
Reverse Knee (4)
Box Cha-cha (4)
Pivot (4)
Kick Straddle (4)
Reverse Turn Straddle (4)
Squat Repeater (8)
Tuesday, September 1, 2009
Thursday, August 20, 2009
Combo 3 from Advanced Step
And, here's Combo 3. It took me a while to get a handle on the "Reverse Knee" move, but it's actually not as difficult as I thought once I understood it. I hope this video with the breakdown shows you that it's not all that hard either! This video was barely edited at all (or maybe not at all -- I forget!). Have fun!!!!
Dana
Dana
Combo 2 from Advanced Step
Here is Combo 2 from the recent Advanced Step class, with my breakdown. I liked this combo a lot, due to the "spin to the end" move. There are lots of options for the alternating stomps, too, so your class can choose what they want to do and mix it up through the class. Combo 3 coming up, too!
Have fun!
Dana
Have fun!
Dana
Wednesday, August 12, 2009
Advanced Step for Ya!
Well, it's been quite a while since I posted anything. I just finished a horrendous 2 weeks at work, and then attended the DCAC fitness convention, which I thoroughly enjoyed. Look for my advanced classes to be changing in the near future based on one of the workshops I took. Very interesting stuff!
But, in the meantime, here is Combo 1 of an Advanced Step routine that I taught back in June. I'm currently teaching another Advanced routine, which I will most likely tape this coming Monday. I taught Combos 1 and 3 of this routine (Combo 1 is shown below, the rest are to follow shortly) when I visited my good friend Leslie (Lethal Leslie to all you YouTubers and Turnsteppers) up in Canada back in early July. Hey, I'm an International Instructor! LOL.
Anyhow, please note that I had to edit nearly all of the repetition out of this video in order to get it down below 10 minutes in length (YouTube requirement), so please know that I DID, in fact, practice each layer several times with my group before moving to the next change. The actual breakdown of this combo took closer to 14-15 minutes.
Enjoy!
Dana
But, in the meantime, here is Combo 1 of an Advanced Step routine that I taught back in June. I'm currently teaching another Advanced routine, which I will most likely tape this coming Monday. I taught Combos 1 and 3 of this routine (Combo 1 is shown below, the rest are to follow shortly) when I visited my good friend Leslie (Lethal Leslie to all you YouTubers and Turnsteppers) up in Canada back in early July. Hey, I'm an International Instructor! LOL.
Anyhow, please note that I had to edit nearly all of the repetition out of this video in order to get it down below 10 minutes in length (YouTube requirement), so please know that I DID, in fact, practice each layer several times with my group before moving to the next change. The actual breakdown of this combo took closer to 14-15 minutes.
Enjoy!
Dana
Thursday, July 16, 2009
Notes for New Step Instructors
I recently had an email from a new instructor, and as I answered her questions I realized that other instructors might have the same questions, and might be able to benefit from the answers I gave her. So, this is what I told her:
1. Music: It is a good idea to buy a mix from a company that offers music with very distinguishable 32-count phrasing. I like 32mix (see my links at the right of my blog) for the energy and the great sound quality, and the DJ puts in what I call "swishes" at the end of each 32-ct phrase. I think the best way to start hearing the beginning of the phrase is to work with someone who is very musically inclined. If you can show them that you can hear it, that will just confirm for you that you are right. Some people do have a lot of trouble hearing it, but if you use music that is simple with regard to the 32-count phrase, that makes it a lot easier. In some songs, the mixing is very hard to hear, even for me. However, I have a strong music background, so this is only an issue when a song is mixed "wrong" for use in a group fitness environment. I can usually tell where in the phrase the song is within about 5 beats. I guess it just comes naturally to me. However, when I find that I'm off the beat -- and this happens fairly regularly -- I put the class into a march or traveling hamstring curls until I find the beat and get them back on track. Everyone has to do this occasionally -- even the most experienced instructor -- so don't worry about it too much.
Regarding speed, I recommend 124 to 126 bpms for beginner classes. Bump it up to 128 only when you feel that everyone in the class can keep up, and higher still very gradually, maybe taking up to 6 months. I don't go any faster than 132, ever. But, that's my preference.
2. To make teaching Step much easier, I strongly recommend that you build your breakdowns in counts of 8 or 16 beats. In other words, you will always be giving the class something that changes lead within 8 or 16 counts of music. This way you know that you repeat it either 4 or 2 times to make a full 32-count phrase. In my harder classes, I sometimes have to break down in counts of 32. While this makes it easy to stay with the phrase, it makes for very LONG breakdowns, and my preference is to use 8's or 16's.
So, what do I mean by breaking down in 8 or 16 counts? Well, let's talk about Basics. One Basic is 4 counts. Depending on your combination, you could do 2 Basics (8 counts) and then a Repeater knee (8 counts), which makes 16 counts AND changes the lead leg, so the class is constantly learning both leads. I strongly recommend this type of method of teaching rather than doing everything on the right lead, and then reteaching it on the left lead.... (or worse yet, just jumping to the final combination on the left leg -- please don't do this!).
All of your breakdowns will always depend on the combination you are teaching, but your breakdowns will always start with the simplest form of a move, and these should be moves that everyone learns as part of their very first Step class: Basics, Knee lifts, Repeaters, and Marches. Then, the breakdown happens as you modify these moves into something more complex. Since you're just starting out, we'll keep it simple and not do too much modifying.
3. Let's talk combos! If you have some trouble creating self-reversing combinations, the easiest way to do this is to make sure your combo reverses anywhere within the first 16 counts of the 32-count combination. This makes the breakdown process so much simpler! Moves that change your lead include:
Single Knee lifts (also single kicks, hamstrings, abduct moves, glute raises, etc.)
Repeaters
L-Steps
The single lifts change your lead after 4 beats (because they are 4-count moves), and the Repeaters and L-Steps change your lead after 8 beats (because they are 8-count moves). In one 32-count combination, you just have to ensure that you have an ODD number of these lead-changing moves. If you do, then the entire 32-count combo will change leads. This sounds easy (and it is!!!) but I ALWAYS check by doing the combo, either in real life or in my head. That's just a confirmation for me.
For a 1-hour Step class, you will probably need 5 32-count combinations. My strong recommendation is that you try to make each combination as different as you can from all of the others in that class. This will make it so much easier for you to remember when you get to the end of class and are running through the entire routine. I have made the mistake of making my combinations too similar to each other, and in the final run-through I have gotten confused about which combo I was in... and it's so embarrassing!!!!
Here's are some simple combinations for you. The numbers after the moves indicate how many counts are in the move. The * indicates if it is a lead-changing move.
L-Step (8)*
2 Basics (8)
4 Traveling Hamstring Curls (16)
Split Basic (8)
Rocking Horse (8)*
2 V-Steps (8)
2 Traveling Abducts (8)
1 Glute (4)*
1 Mambo (4)2
Traveling Jump Shots (8)
Charleston kick Repeater (8)*
Repeater Knee (8)*
These combos could be used in one class because there are no repeated moves. To add more combos, just use different types of repeaters, and modify any other moves to they are not the same as anything already used. For example, Jump Shots are variations on Traveling Knee lifts. You could also do 1 Knee on the Step, and the other one on the floor for 2 knees (I call this 1 Knee & Walk back).
My Easy Intermediate videos will also provide you with some different variations on base moves.
For beginner instructors and classes, you'll be learning new moves together, so I don't recommend doing any moves for quite a while that make the class face the back of the room because they won't be able to see you. Also, straddle moves tend to present beginner classes with quite a bit of trouble, so when you begin them, it will be before you have done any moves facing the back of the room, and you will do a bunch of repetitions of any straddle move in your combination. For example, I'd recommend doing at least 4 Basic Straddles or Knee Straddles, if not 8 repetitions at first. This will let the class figure these moves out in their own minds before you are off onto the next move.
Another recommendation I have is to NOT change the class too often. Use the exact same combination for at least a month, if it is a weekly class. If you are teaching more than once a week to this same group, you could probably get by with using the combos for 2-3 weeks. This gives YOU and the class plenty of time to understand what to do (and how to teach it).
Run through everything in your mind before you ever get into the classroom. Personally, I type out my breakdown on the 2nd page of my choreography in my computer. I type out each layer, and underline what changes from the previous layer. The nice thing is with beginner Step, is you won't have too many layers (probably only 1 or 2).
A Note About Notes: Notes are okay to use, but you should NOT RELY on them to get through the class. You should have most everything memorized, and just use the notes if you get a brain freeze. Try not to hold your notes because you will constantly be looking "down" -- so I recommend putting them on the floor away from your step or on the stereo, if it is next to where your step is. Use a big marker or print it in big typeface so you can see the notes from far away. I can't recommend enough that you need to do the practice and memorization at home before you get to your class!!! You will appear much more organized if you rely less on notes and more on your memory. Personally, I find that the 2nd, 3rd and subsequent teachings of the same routine typically go much smoother because I'm more comfortable with everything. When you realize that you are getting comfortable, know what's next, and how to present it to the class (break it down), then you can start to add in some comments regarding safety, keeping heart rates up but not too high, etc., etc.
I recommend you also check through my blog for my choreography notes from my "Easy Intermediate" routines. Not everything will be usable for your classes, but I think a lot of it will. Just modify for your own people, since you know what they can handle.
If possible, find a mentor at your club who can attend your classes and give you some feedback. As you and your classes get comfortable with each other, the best thing you can do is keep them moving and ensure they get a really, really good workout. Because it is an exercise class, and if they know they got a great workout, they will keep coming back.
And, don't forget to let your personality shine through!!! Have fun!!!
Dana
1. Music: It is a good idea to buy a mix from a company that offers music with very distinguishable 32-count phrasing. I like 32mix (see my links at the right of my blog) for the energy and the great sound quality, and the DJ puts in what I call "swishes" at the end of each 32-ct phrase. I think the best way to start hearing the beginning of the phrase is to work with someone who is very musically inclined. If you can show them that you can hear it, that will just confirm for you that you are right. Some people do have a lot of trouble hearing it, but if you use music that is simple with regard to the 32-count phrase, that makes it a lot easier. In some songs, the mixing is very hard to hear, even for me. However, I have a strong music background, so this is only an issue when a song is mixed "wrong" for use in a group fitness environment. I can usually tell where in the phrase the song is within about 5 beats. I guess it just comes naturally to me. However, when I find that I'm off the beat -- and this happens fairly regularly -- I put the class into a march or traveling hamstring curls until I find the beat and get them back on track. Everyone has to do this occasionally -- even the most experienced instructor -- so don't worry about it too much.
Regarding speed, I recommend 124 to 126 bpms for beginner classes. Bump it up to 128 only when you feel that everyone in the class can keep up, and higher still very gradually, maybe taking up to 6 months. I don't go any faster than 132, ever. But, that's my preference.
2. To make teaching Step much easier, I strongly recommend that you build your breakdowns in counts of 8 or 16 beats. In other words, you will always be giving the class something that changes lead within 8 or 16 counts of music. This way you know that you repeat it either 4 or 2 times to make a full 32-count phrase. In my harder classes, I sometimes have to break down in counts of 32. While this makes it easy to stay with the phrase, it makes for very LONG breakdowns, and my preference is to use 8's or 16's.
So, what do I mean by breaking down in 8 or 16 counts? Well, let's talk about Basics. One Basic is 4 counts. Depending on your combination, you could do 2 Basics (8 counts) and then a Repeater knee (8 counts), which makes 16 counts AND changes the lead leg, so the class is constantly learning both leads. I strongly recommend this type of method of teaching rather than doing everything on the right lead, and then reteaching it on the left lead.... (or worse yet, just jumping to the final combination on the left leg -- please don't do this!).
All of your breakdowns will always depend on the combination you are teaching, but your breakdowns will always start with the simplest form of a move, and these should be moves that everyone learns as part of their very first Step class: Basics, Knee lifts, Repeaters, and Marches. Then, the breakdown happens as you modify these moves into something more complex. Since you're just starting out, we'll keep it simple and not do too much modifying.
3. Let's talk combos! If you have some trouble creating self-reversing combinations, the easiest way to do this is to make sure your combo reverses anywhere within the first 16 counts of the 32-count combination. This makes the breakdown process so much simpler! Moves that change your lead include:
Single Knee lifts (also single kicks, hamstrings, abduct moves, glute raises, etc.)
Repeaters
L-Steps
The single lifts change your lead after 4 beats (because they are 4-count moves), and the Repeaters and L-Steps change your lead after 8 beats (because they are 8-count moves). In one 32-count combination, you just have to ensure that you have an ODD number of these lead-changing moves. If you do, then the entire 32-count combo will change leads. This sounds easy (and it is!!!) but I ALWAYS check by doing the combo, either in real life or in my head. That's just a confirmation for me.
For a 1-hour Step class, you will probably need 5 32-count combinations. My strong recommendation is that you try to make each combination as different as you can from all of the others in that class. This will make it so much easier for you to remember when you get to the end of class and are running through the entire routine. I have made the mistake of making my combinations too similar to each other, and in the final run-through I have gotten confused about which combo I was in... and it's so embarrassing!!!!
Here's are some simple combinations for you. The numbers after the moves indicate how many counts are in the move. The * indicates if it is a lead-changing move.
L-Step (8)*
2 Basics (8)
4 Traveling Hamstring Curls (16)
Split Basic (8)
Rocking Horse (8)*
2 V-Steps (8)
2 Traveling Abducts (8)
1 Glute (4)*
1 Mambo (4)2
Traveling Jump Shots (8)
Charleston kick Repeater (8)*
Repeater Knee (8)*
These combos could be used in one class because there are no repeated moves. To add more combos, just use different types of repeaters, and modify any other moves to they are not the same as anything already used. For example, Jump Shots are variations on Traveling Knee lifts. You could also do 1 Knee on the Step, and the other one on the floor for 2 knees (I call this 1 Knee & Walk back).
My Easy Intermediate videos will also provide you with some different variations on base moves.
For beginner instructors and classes, you'll be learning new moves together, so I don't recommend doing any moves for quite a while that make the class face the back of the room because they won't be able to see you. Also, straddle moves tend to present beginner classes with quite a bit of trouble, so when you begin them, it will be before you have done any moves facing the back of the room, and you will do a bunch of repetitions of any straddle move in your combination. For example, I'd recommend doing at least 4 Basic Straddles or Knee Straddles, if not 8 repetitions at first. This will let the class figure these moves out in their own minds before you are off onto the next move.
Another recommendation I have is to NOT change the class too often. Use the exact same combination for at least a month, if it is a weekly class. If you are teaching more than once a week to this same group, you could probably get by with using the combos for 2-3 weeks. This gives YOU and the class plenty of time to understand what to do (and how to teach it).
Run through everything in your mind before you ever get into the classroom. Personally, I type out my breakdown on the 2nd page of my choreography in my computer. I type out each layer, and underline what changes from the previous layer. The nice thing is with beginner Step, is you won't have too many layers (probably only 1 or 2).
A Note About Notes: Notes are okay to use, but you should NOT RELY on them to get through the class. You should have most everything memorized, and just use the notes if you get a brain freeze. Try not to hold your notes because you will constantly be looking "down" -- so I recommend putting them on the floor away from your step or on the stereo, if it is next to where your step is. Use a big marker or print it in big typeface so you can see the notes from far away. I can't recommend enough that you need to do the practice and memorization at home before you get to your class!!! You will appear much more organized if you rely less on notes and more on your memory. Personally, I find that the 2nd, 3rd and subsequent teachings of the same routine typically go much smoother because I'm more comfortable with everything. When you realize that you are getting comfortable, know what's next, and how to present it to the class (break it down), then you can start to add in some comments regarding safety, keeping heart rates up but not too high, etc., etc.
I recommend you also check through my blog for my choreography notes from my "Easy Intermediate" routines. Not everything will be usable for your classes, but I think a lot of it will. Just modify for your own people, since you know what they can handle.
If possible, find a mentor at your club who can attend your classes and give you some feedback. As you and your classes get comfortable with each other, the best thing you can do is keep them moving and ensure they get a really, really good workout. Because it is an exercise class, and if they know they got a great workout, they will keep coming back.
And, don't forget to let your personality shine through!!! Have fun!!!
Dana
Tuesday, June 30, 2009
Combo 2 from Intermediate Step routine from June 10, 2009
Here's Combo 2. I tried to edit the video so it wouldn't be too choppy and all of the layers would be in there. Hope you can use this, or get some cool ideas from it! Have fun!
Dana
Dana
Thursday, June 25, 2009
Combo 1 from Intermediate Step, June 10, 2009
Here is the first of the breakdown videos for the Intermediate Step routine from June 10, 2009. I think it's pretty much self-explanatory, but pipe up if you have any questions!!!
Dana
Dana
Monday, June 22, 2009
SJ's Intermediate Step Class, June 10, 2009
Here is the final product of an Intermediate Step class that I recently finished teaching. The class is 128 counts, consisting of 1 64-count combination, and 2 32-count combinations. The breakdown videos are also ready, and I'll have them posted soon. It's my plan to tape my Advanced Step class tonight. Woo Hoo!
Dana
Choreography
L-Stomp (8)
Squat, Tick-Tock, Box (8)
Reverse X (8)
Jump Shots, x2 (8)
2 Side Lunges, then 2 lunges facing the back of the room, lunges off the front side, exit front (12)
Knee Lift Over to Home side (4)
Kick & Walk Back/Forward (8)
L-Step (8)
Drag & Jack, x2 (10)
Repeater 2 (6)
Chasse Turn over, into a Tango (8)
Basic Over (4)
Mambo Cha-cha (4)
Tap Wide, x2 (8)
Mambo off the end (4)
Shuffle up, Shuffle down (4)
Across the long way (4)
Shuffle Turn (4)
Revolving Door (8)
Dana
Choreography
L-Stomp (8)
Squat, Tick-Tock, Box (8)
Reverse X (8)
Jump Shots, x2 (8)
2 Side Lunges, then 2 lunges facing the back of the room, lunges off the front side, exit front (12)
Knee Lift Over to Home side (4)
Kick & Walk Back/Forward (8)
L-Step (8)
Drag & Jack, x2 (10)
Repeater 2 (6)
Chasse Turn over, into a Tango (8)
Basic Over (4)
Mambo Cha-cha (4)
Tap Wide, x2 (8)
Mambo off the end (4)
Shuffle up, Shuffle down (4)
Across the long way (4)
Shuffle Turn (4)
Revolving Door (8)
Monday, June 15, 2009
Intermediate Step, Combo 3 from May 20, 2009
And, last but not least is Combo 3. Here's the video with my in-class breakdown. I have already taped my next Intermediate class, so will start working on those videos very soon. Have fun!
Dana
Dana
Saturday, June 13, 2009
Combo 2 from Intermediate Step of May 20th
Here's the video for Combo 2 of my Intermediate Step routine taped on May 20. The full routine in its entirety is the video with the 2 pyramids in the background. Let me know if you have any questions!!
Dana
Dana
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