Creating choreography - Instruction

Creating choreography is vital for teaching group exercise classes. The first step is learning the most universal and scientific terminology. Some choreography workshops, videos and Web sites do not always use the proper terminology. For example, "Mambo Cha Cha" is a slang term. The first part of the movement is to cross one foot in front of the other, then step on the back foot in place. Since the counts are one, two, it is not a mambo because the Latin mambo rhythm is quick-quick-slow and counts are one and two. The second part of the so-called "Mambo Cha Cha" is three small, syncopated steps. The rhythm is quick-quick-slow and the counts are one and two, as opposed to the cha cha rhythm, which is slow-slow-quick-quick-slow with counts of one, two, three and four. This aerobic-dance version of "Mambo Cha Cha" is really a variation of the ballroom cha cha cha called "Cross Over." For those interested in adding other types of movements to traditional low- and high-impact classes, do your research and train with professionals who use proper resources and are educated in exercise science.

Group Exercise Terminology

Low-impact movements

March, heel dig (heel tap or touch), toe tap (toe touch), step touch (side step) and walk.

High-impact movements

Heel jack (side jack), jogging in place, jumping jacks and pendulum (leg swing).

Movements that can be low of high impact

Grapevine, knee up (knee lift), hamstring curl (leg curl) and lunges.

Step movements (can be performed without the platform)

Basic, over the top, L-step, T-step, turn step and V-step.

Commonly used locomotor movements

Hop, jump, run, slide, stamp (stomp), step and walk.

Commonly used dance movements

Ball change (kick or step), chaine turn, chasse and pas de bourre.

Arm Movements

Bending, pulling, pushing and straightening the arras.

The next step in creating choreography is combining a movement to flow smoothly into another. Create leg and arm movement (patterns) that feel comfortable. Write down a movement and at least three to five movements that smoothly transition into it. Then, choose an arm movement to complement each leg movement.

Example: Step Touch

1. Grapevine--Lat pulldown (pulling the arras down)

2. Knee lift--Bicep curls (elbow flexion)

3. Leg curl--Tricep pushdowns (elbow extension)

4. March--Opposition (natural, flowing arms)

5. Walk--Opposition (natural, flowing arras)

When creating choreography, consider the following:

1. Recommended beats per minute (bpm)

A. Low- and high-impact--130 bpm to 155 bpm

B. Step--118 bpm to 122 bpm (126 bpm for advanced participants)

C. KickBoxing--125 bpm to 135 bpm (140 bpm or advanced participants)

2. Fitness and skill level of the participants

A. Beginning

B. Intermediate

C. Advanced

3. Type of participants

A. General population

B. Athletic population

C. Special population (e.g., children, pre/postnatal, senior, etc.)

4. Teaching styles

A. Freestyle/Linear progression (i.e., no combinations)

B. Combinations (i.e., two or more movements that are repeated)

Changing choreography intensity

1. Add a variety of low- and high-impact movements.

2. Add a variety of short (e.g., elbow, knee) and long (e.g., shoulder, hip) lever movements.

3. Add a variety of ranges of motion (e.g., partial, full movements).

4. Change the direction, level and/or speed of the movement.

5. Change the music speed.

Cueing

1. Visual cueing

A. Counting down with your fingers.

B. Pointing in the direction the movement should occur.

C. Demonstrating the movement.

2. Verbal cueing