// Double trouble
by Lisa Westlake
Stepping on and between two steps provides fresh energy and attitude to good old ‘tried and true’ step moves. Double-step is a fun way to inject extra enthusiasm and motivation into your classes, without added brain-strain. The magic of double step is that it need not be complex. Simple, user-friendly moves take on a whole new feel when worked across two steps that are aligned side by side. Less experienced steppers can proudly step alongside ‘veterans’ who will enjoy the variety and new approach while still experiencing an effective, energetic workout. Double step is an ideal option when working with a group of clients with mixed experience.
When setting up for your double step class, arrange rows of steps orientated lengthwise, side by side, approximately 1.5 metres apart. You will need one extra step than there are number of people in each row. It is important that all the steps in a row are of equal height. As you travel from step to step, the distance between steps determines intensity; the further apart, the tougher the workout.
Each participant takes an ‘alley’, the space between two steps, rather than a step (see diagram). They will work on the steps to their left and right. If the class is full, there will be a neighbour in the alley on each side, which makes for some fun step-sharing interaction at times!
Double step considerations
Balance your workout
It is important to balance anterior and posterior muscle involvement as well as left and right use and direction. Including a ‘compulsory leg change’ move in each routine allows learning curves to evolve evenly on both sides.
Straight strong moves and a good distance between steps allows for an effective, uncomplicated workout.
Considering the start and end point of each individual move, block and routine provides smooth transitions throughout, assists cueing and gives your class a great feeling of flow and energy.
Logical progression from base moves to a final move or combination allows the initial building blocks of the learning
curve to be used as simple alternatives in the final product. This will increase the chance of satisfaction and success
throughout the class and will help avoid unexpected neighbourly collisions!
Watch the Choreography by clicking play below:
Lisa Westlake, BAppSc (Physio)
Lisa has worked in the health and fitness industry for over 20 years. Australian Fitness Network named her Author of the Year in 2009, Fitness Instructor of the Year in 2000 and Presenter of the Year in 2003. Through her business, Physical Best, Lisa combines physiotherapy and fitness to create classes and programs for a variety of ages, levels and abilities, and is well known for her work in developing the Fitball program in Australia. Visitwww.physicalbest.com for more details.
GROUP EXERCISE, MIND BODY & AQUA NETWORK • SUMMER/SPRING 2009 • PP3-7