| 1. |
Place the entire foot on the step. Do not allow your heel to hang
off the edge of the step. |
| 2. |
Step lightly on the step. Avoid pounding your foot on the step. |
| 3. |
Step to the center of the step and watch the step periodically. |
| 4. |
Extend fully at the hip and knee joints. Avoid grouch positions. |
| 5. |
Stay close to the step as you step down (a half foot length). A natural stride. |
| 6. |
Adjust the step bench height individually according to participant
condition, step aerobics experience and choreography difficulty. Be sure
the knees do not flex beyond 90 degrees when weight
bearing. |
| 7. |
Check that the bench is steadfast and in right position before and
during the training. It must have enough moving space to other step
benches. |
| 8. |
Use a full body lean, don't bend at the waist or hip. |
| 9. |
Add arm movementes when proficient with footwork. |
| 10. |
Allow your heels to come down to the floor, except during
propulsion movements. No bouncy, ballistic movement. |
|
Which aerobic shoes do
you use for training? |
| 11. |
Don't step with your back to the step. Avoid stepping forward off
the step or backwards onto it, such as in reverse turn steps. Stepping
forward off the step creates too much impact for the knee. In a
reverse turn step there is an extreme degree of rotation to the first
leg up. There is potential for torque to the knee and stress to the
pelvic girdle. This movement also increases risk of falling due to
loss of balance or lack of depth perception. |
|
Look for
dangerous steps on step library
Look for
reverse steps on step library |
| 12. |
Don't step with your back to the step. Avoid stepping forward off
the step or backwards onto it, such as in reverse turn steps. Stepping
forward off the step creates too much impact for the knee. In a
reverse turn step there is an extreme degree of rotation to the first
leg up. There is potential for torque to the knee and stress to the
pelvic girdle. This movement also increases risk of falling due to
loss of balance or lack of depth perception. |
| 13. |
Avoid jumping from step bench to the floor. Jumping onto the bench
is harmless. |
|
Look for jumping
steps on step library |
| 14. |
Music speed should be 118-126 bpm
for most participants who can maintain proper technique and
alignment. 126-130 is the absolute "ceiling of limitation"
for step aerobics. |
|
How fast do you teach
step aerobics? |
| 15. |
Shoulders back and relaxed. Chest lifted and body erect. Abdominals
contracted to support torso. Neutral spine. Knees relaxed, not
locked. |
| 16. |
Avoid hyperextension of joints. Avoid twisting or torquing of
joints. |
