Step Training: Aufbauschule
Balanced training from the first move on

Balanced training is a new systematical approach for teaching of aerobic choreographies. Balanced training is very important in the step training to avoid the right/left muscle disbalances. The best presenters here (not only from the Europe but also from Brasilia, Argentina, Australia etc.) always use this approach.

The idea is very simple: left leg has to do the same work during the class as the right leg. The implementation isn't always simple but you must give it a try. This is my TAP FREE step choreography for now:

2x Kick (Right/Left) 8 cts
2x V-Step (Right/Right) 8 cts
2x Knee List (Right/Left) 8 cts
Repeater 3 (Right) 8 cts

If I start teaching this choreography by introducing the first 16 cts of the choreography with

4x Kick (RLRL) 16 cts
4x Basic (RRRR) 16 cts

transforming and reducing to

2x Kick (RL) 8 cts
2x V-Step (RR) 8 cts

my training will probably never be balanced since my right leg is working on this part THREE time as much as the left! The only thing I can do now to make it balanced is change my leading leg to the left (somehow!) and make all (exactly) the same transformation on the left:

4x Kick (LRLR) 16 cts
4x Basic (LLLL) 16 cts

transforming and reducing to

2x Kick (LR) 8 cts
2x V-Step (LL) 8 cts

Would you like to do so? I don't like it. It steals the time and even the beginners will find it boring. For this reason there is an approach to break down symmetrical from the first move on. For this easy choreography it would mean to start introducing the SECOND 16 cts of the choreography (since the second 16 cts contain a natural change of leading leg).

4x Knee Lift (RLRL) 16 cts
2x Repeater (RL) 16 cts

reducing to

2x Knee Lift (RL) 8 cts
Repeater (R) 8 cts
2x Knee Lift (LR) 8 cts
Repeater (L) 8 cts

then I would add the first 16 cts

4x Basic (RRRR) 16 cts
2x Knee Lift (RL) 8 cts
Repeater (R) 8 cts

then transform it to all what I need (by introducing the kicks and reducing or even simply by layering 2x Basics to 2x Kicks). Now it will stay balanced. With some nice tricks like this it's possible to break down ANY advanced tap free choreography without any taps AND symmetrical from the first move on to provide 100% balanced training.

Remember, your training will never be balanced if you start your breakdown with:

4x Basic (RRRR) 16 cts.
4x Knee Lift (RLRL) 16 cts.

or

4x Basic (RRRR) 16 cts.
2x Repeater (RL) 16 cts.

or

2x Basic (RR) 8 cts.
2x Knee Lift (RL) 8 cts.

or

2x Knee Lift (RL) 8 cts.
2x Basic (RR) 8 cts.

or

2x Basic (RR) 8 cts.
8x Marches (RL) 8 cts.

or

8x Marches on Top (RL) 8 cts.
8x Marches Down (RL) 8 cts.

or

2x Half Mambos (RL) 6 cts.
2x Marches (RL) 2 cts.
2x Basic (RR) 8 cts.

or any other similar thing without change of leading foot AND you don't repeat the whole teaching progression starting left EXACTLY the same repetitions.

GOOD IDEAS for starting the teaching progression are:

Alternating Knee Lifts, Kicks, Tap Up, Repeaters or other self-reversing moves (RL…)

or

Marches, Double Half Mambos or other symmetrical moves (RR…)

or

6x Basic (RR…) 24 cts.
1x Repeater (R) 8 cts.

or

2x Basic (RR) 8 cts.
1x Repeater (R) 8 cts.

or

1x Repeater (R) 8 cts.
8x Marches (LR) 8 cts.

or

2x Knee Lift (RL) 8 cts.
1x Repeater (R) 8 cts.

or

2x Half Mambos (RL) 6 cts.
2x Marches (RL) 2 cts.
1x Repeater (R) 8 cts.

or

4x Half Mambos (RLRL) 12 cts.
1x Knee Lift (R) 4 cts.

or

1x Knee (R) 4 cts.
3x Basic (LLL) 12 cts.

or

1x Knee (R) 4 cts.
1x Basic (L) 4 cts.
8x Marches (LR) 8 cts.

Now you always have a change of leading foot inside a routine. This is what I call balanced training from the first move on.

PLEASE NOTE: All explanations above assume you are doing TAP FREE step aerobics. If you are doing taps (when you need) these explanations are not applicable.

Please read my main breakdown article for more ideas for a good breakdown.

Author:Alexey Contact:alexey at stepcenter dot com
Views:20761 Written on:2003-07-20