Step training: then & now

American Fitness, Nov-Dec, 2004 by Michele C. Blake-Hammonds

When step training was introduced, instructors only had approximately 16 basic patterns to choose from. In no time at all, we were bored with our choreography. So, we started adding other types of movements to our classes, such as hi/lo, dance, kickboxing and resistance training to make classes more challenging. Whether the choreography is simple or complex, remember AFAA's Exercise Standards and Guidelines.

1. Music speed for warm-up is 120 to 134 beats per minute.

2. Music speed for step training is 118 to 122 beats per minute (126 for advanced participants only).

3. Practice proper body alignment while stepping.

4. Step softly and completely onto the platform.

5. Don't step down too far from the platform.

6. Limit lunges and propulsion (e.g., hops or jumps) movements to one minute.

7. No more than five repeaters.

8. Do not step forward off the platform.

9. Do not step backward onto the platform.

Teaching Styles

After reviewing the safety guidelines you can begin to format your choreography.

1. Linear Progression/Freestyle (no combinations). Usually a single step pattern is performed for eight counts or sets of eight counts.

2. Simple combinations (eight to 32 counts). Usually two or more step patterns are performed for sets of eight counts.

3. Complex combinations (eight to 32 counts or blocks of 32). Usually more propulsion and/or syncopated (rhythmical changes) movements are incorporated.

Teaching Tips

1. For introduction and beginning classes, use linear progression. Teach the step pattern first, then add arm movement. Use variations of a single step pattern, such as an alternating knee lift from a front approach. Some variations are traveling, hops, repeaters or changing the approach.

2. For intermediate and advance classes, start with basic step patterns. When participants are ready, add propulsion and/or syncopated movements.

Back by popular demand, more combinations:

Remember to teach combinations on both the right and left lead foot.

Beginning

Routine   Approach    Counts   Movements

1         Front       1-8      Tap down (alternating the basic step)
                      1-8      Alternating V-step

2         Side        1-8      Turn step
                      1-8      Over the top

3         Front       1-8      Tap up with a heel touch
          or end      1-8      Alternating knee lifts or leg curls

4         End         1-8      L-step
                      1-8      T-step

5         Side        1-8      Over the top
                      1-8      A-step

6         Front       1-8      2 Basic steps
          or end      1-8      2 Lift steps (e.g., knee, leg curl
                               or hip extension)

7         End         1-8      2 Basic steps
                      1-8      T -step

8         Side        1-8      U-turn
                      1-8      Turn step

9         Front       1-8      2 Basic steps
                      1-8      2 V-steps

10        Side        1-8      2 Tap up/tap down
                      1-8      2 Across the top

Intermediate and Advance

Routine   Approach    Counts   Movements

1         1 Side      1-8      2 Tap up/tap down
                      1-8      1/2 Turn step into straddle down, up
                               and off the side
                      1-8      2 Over the top
                      1-8      2 Step and kick

2         2 Side      1-4      Diagonal over
                      5-8      Knee lift (travel backward)
                      1-4      Hip abduction (travel backward)
                      5-8      Leg curl (travel backward)
                      1-4      Over the top
                      5-8      Hip abduction
                      1-4      1/2 Turn step
                      5-8      Hip abduction

3         3 Side      1-4      Diagonal over
                      5-8      Knee lift (travel backward)
                      1-4      Hip abduction (travel backward)
                      5-8      Leg curl (travel backward)
                      1-6      2 Turn steps
                      1-8      Up straddle, up and exit off the side
                      1-8      2 Hip abductions
                      1-8      Up straddle, up and exit off the side
                      1-8      2 Hip abductions
                      1-8      3 Knee lift repeaters
                      1-4      1/2 Over the top
                      5-8      1/2 Hop turn
                      1-8      3 Knee lift repeaters
                      1-4      1/2 Over the top
                      5-8      1/2 Hop turn

4         4 Side      1-4      Kick
                      5-8      1/2 Hop turn
                      1-4      Kick
                      5-8      1/2 Hop turn
                      1-4      Leg curl
                      5-8      1/2 Turn step
                      1-4      Leg curl
                      5-8      1/2 Turn step

5         5 Side      1-8      2 Kicks
                      1-4      Diagonal over
                      5-8      Walk around the end of the platform
                      1-8      2 Tap up/tap down
                      1-8      2 Kicks
                      1-4      Diagonal over
                      5-8      Walk around the end of the platform
                      1-8      2 Tap up/tap down

6         6 Top       1-16     4 Straddle down right (jump on top
                               count 7, clap on 8)
                      1-16     4 Straddle down left (jump on top
                               count 7, clap on 8)
                      1-8      2 Straddle down right (jump on top
                               count 7, clap on 8)
                      1-8      2 Straddle down left (jump on top
                               count 7, clap on 8)
                      1-16     4 Alternating straddle down right
                               (jump on top count 3 and 7, clap
                               on 4 and 8)
                      1-8      March
                      1-8      Lunges
                      1-8      March
                      1-8      Lunges

7         7 Front     1-4      Basic step
                      5-8      Syncopated jog in place on the floor
                               (6 quick steps)
                      1-4      Basic step
                      5-8      Step touch
                      1-8      Alternating knee lifts
                      1-4      2 Jumping jacks
                      5-8      Walk backward
                      1-8      Cha Cha cross over (see below)
                      1-8      Alternating leg curls
                      1-2      Jump on top, hold on count 2
                      3-6      Step out wide (half time)
                      7-8      March with legs together
                      1-4      Lunge back
                      5-6      Step down
                      7-8      3 Syncopated claps

Count   Ballroom: Cha Cha Cross Over

1       (R) Step with one foot in front of the other
2       (L) Step on the back foot
3-4     (R, L, R) Step together, step sideways
5-8     Repeat on the left lead foot