bodyattack™ advanced instructor module

BODYATTACK™

AdvancedInstructor Module

• 100 Pushups• 100 Burpees• 100 High Kicks

• TEAM A – fittest first• TEAM B – everyone has to participate

• One exercise at a time/one person at a time

• Fastest team wins!

BATTLE 300

SUCCESS AS ABODYATTACK™ INSTRUCTOR

• Fit and strong role model• Positive, fun team-player – take all to the endTODAY• Work on your PERFECT FORM• Coaching the team to all finish the game

PUSHUP TOWER• Groups of 3• Feet on backs • Maximum number of Pushups• Aim for 10 • One leader to count

TODAY - IMPROVE TECHNIQUE

• Teach in the essence and look athletic

• Be inspiring and easy to follow• Be strong till the finish!• Move as one team• Improve your results

The Tower!The Pillar!

The Body of the Plane

THIS HAS TO BE RIGHT– BEFORE ANYTHING ELSE!

POSTURE AND CORE

POSTURE AND CORENeutral spine&head and stable pelvis• Belly in and abdominals braced• Shoulders back and down• Chin in, long neck• Body square• No leaning forward of side

HOVER TEST• 4 minutes

• 3 minutes

• 2 minutes

• 1 minute

• Tape X across the shoulder blades• Tape line down the middle of the back

X MARKS THE SPOT

• Abs in, up and down – not forward and back – Squat Tap, Step Touch, Step Curl, Double Step Touch

• Shoulders down – Jogging RA, Jogging Arm Pattern• Square hips – Single Knee Lift• Head still, body-line centered, chin in – Single Knee

Lift

POSTURE

GLUTES…THE STEERING WHEEL

GET GLUTES WORKING

• Stand on one leg• Set up posture• Squat – check alignment – weight in heels!• Draw a circle around• No moving of hips

DOWN AND UP• Face front – Squat Tap, Step Touch, Step Curl, Gallop• In groups of 4 – 2 people make bridge/1 person Step

Touch, 1 person coach• Gallop – face front• Gallop – face partner

KNEE ALIGNMENT• Low impact• High impact• Stationary

• Correct hip and knee stability go hand in hand with core strength

• In BODYATTACK™ we spend a lot of time on one leg with multiple direction changes so alignment and stability are crucial!

• Reduce the risk of injury and pain in the lower extremity

KNEE ALIGNMENT continued

TOE TAP DRILL• Stand on one leg• Draw the clock with free leg• Tap the 12 o’clock, 1 o’clock, 2 o’clock, 3 o’clock,

4 o’clock, 5 o’clock, 6 o’clock, then back again• Repeat on other side• Partner checks knee alignment and pelvis stability

FOOT PLACEMENT for TOE TAP

DRILL

KNEE ALIGNMENTWHEN MOVING

• LOW IMPACT– 8 Knee Repeaters – Heel Digs, Side Taps, Back Taps

KNEE ALIGNMENTWHEN MOVING

continued• HIGH IMPACT

– Flick Kicks Forward, Side Flicks, Back Kicks– Jumping Jacks– 2 Jumping Jacks & 2 Jumps Forward & Back– 4 Supermans– Ice Skaters– Power 3-Step Runs– Lunges

SUMMARY1. Posture

2. Hip/Glute Alignment and Activation

3. Knee Alignment

ARM-LINES HIT POINTS• Control small moves – Walk Forward & Back , Repeaters• Fists to hips – Run Forward Double Punch – 4 Single

Knee Lifts Punch Up• Use your lats – Run On The Spot, Reach Up, Jumping

Jacks• Focus on the pull phase to be more dynamic – Knee Lifts• Range – 45°/90° arms – Supermans

• Transitions – 4 Supermans/4 Jumping Jacks – 4 Supermans/Shuffles

• Both sides even – Single Kicks

ARM-LINES continued

LEGWORK• Control small moves• Range – 45°/90° angles and heights• Transitions – finish last move• Pointed toes• Hamstring flexibility

RUNNING TECHNIQUE

3 MAIN POINTS:• Body-line and Head-line• Foot-line• Arm-line

BODY-LINE and

HEAD-LINE• Stand tall but relax• Keep head up – avoid looking down

as hips tilt and shorten stride length • Head back – arch the back

FOOT-LINE• LANDING – walk in a circle

– Heel-toe action when moving forward– Toes–heels when running on the spot– Always land lightly to absorb impact– Toes to heels when running backward

• HIPS, KNEES AND TOE ALIGNMENT– Toes pointing forwards– Knees in line with 2nd/3rd toes

ARM-LINE• Use arms in a straight line –

forward and back. Not across the body. Loose energy

• Use the arms to propel the body forward and assist the legs

Feet Back Run• Lift chest• Shoulders back and down• Lengthen back of neck• Stay tall but relaxed• Heel to butt

High Knee Run• Land lightly• Belly in• Chest up• Arms forward and back• Hands to ribs• Relaxed hands• Hands lower than eye level

RUNNING TECHNIQUE

RUNNING IN A CIRCLE• Land lightly on heels to absorb impact• Push off big toe to propel forward• Stay tall but relaxed• Arms forward and back• Hands to ribs

RUNNING TECHNIQUE continued

• Hands relaxed• Toes pointing forward – no rolling inward• Knees in line with toes – back foot in line• Big steps

RUNNING TECHNIQUE continued

FUNCTIONAL HAMSTRING FLEXIBILITY

• Functional hamstring flexibility allows us to do BODYATTACK™ with correct alignment and posture

• Tight hamstrings = poor posture, increased wear and tear on spine, increased risk of injury

HAMSTRINGFLEXIBILITY

Important to maintain correct pelvis stability and spine alignment

DRILL • Back against wall• 20x Kicks• Hands behind back – keep pressure on

LET’S PRACTISETHE CANCAN

RECAP

TECHNIQUEWhat is the technical focus for

each track?• What is the track objective ? • What will you coach in

technique to achieve the objective?

SUMMARY

LOOK, SEE AND ADJUST YOUR TEACHING

Meet the needs of INDIVIDUALS –different fitness levels, experience and expectations

ALL loving the fun, challenging, athletic and positive features

TODAY• LOOK• SEE • CHOICES• TOOLS

Scenario 1• You are a fit, energetic BODYATTACK™ instructor teaching a

peak time class. People love your classes• Every class is packed wall to wall with mainly regular participants• Tonight – 3 new people to class and club

Scenario 2• You are launching a new program in the club – BODYATTACK™.

The club already has BODYPUMP™ and BODYBALANCE™• It’s the first time people will experience the BODYATTACK™ class

Scenario 36 months have passed. You are dealing with:• 10 regular high-end people• 10 ‘in and out’…and you are trying to retain them• 7 are newcomers

What are the winning strategies you’ll use and mistakes you’ll avoid so everyone comes back

next week?

BODYATTACK™EXPERIENCEAthletic, sports inspired, inclusive

INSTRUCTORBuild class numbers

Open your eyes!

Adapt

Everyone’s a WINNER!

IMPACTTHE HIGHER THE FORCES – THE GREATER THE MUSCLE DEMAND• Technique first – propulsions later• Sell the benefits• Cardiovascular system responds faster than musculoskeletal

system

RANGE OF MOTIONTHE BIGGER THE MOVES – THE MORE ENERGY REQUIRED• Reduce lower body moves• Reduce arm-lines• Reduce travel

DURATIONTHE LONGER YOU TRAIN – THE HARDER THE WORKOUT• Start with half a class• Start with 2 classes per week for 2 weeks• Gradually add on tracks• 6 to 8 weeks to do a full class

CLASSINTRODUCTIONS• Groups of 3 - Shorter than 90 seconds• A general welcome – reflecting the essence• A brief description of the class and the benefits achievable for all• Overview options to increase or decrease intensity based on their

fitness level and objectives

TEACHING TO ALL LEVELS

AT THE SAME TIME• Groups of 4 – teacher, beginner, intermediate, super fit• Teach Track 4 so all feel successful• Instructors provide feedback

TECHNIQUEAND

COACHINGGEARS

GEARS• Results• Safety• Contrast• Motivation

COACHING GEARS1. Understand and coach the feel of each gear

2. Role-model clearly the difference in gears

3. Have a 4th gear

GEARS IN BODYATTACK™ – WHY?• Results • Safety• Contrast and impact• Motivation

INSTRUCTORS NEED TO…

• Understand the feel of the different gears – how to describe/coach

• Role-model the 3 different gears• Have a 4th gear – the X-factor!

GEAR 1 – 60-70% Perceived Exertion

FEEL• Comfortable• Steady• Calm down• Controlled • Sustainable• Breath even• Pull back, take it easy

COACHING• Set up the patterns• Set up posture• Set up alignment

WHEN – start of tracks, some recoveries, beginning of a block in same track

GEAR 2 – 70-80% Perceived Exertion The Middle Gear

WHEN – end of tracks, end of blocks

FEEL• Breathe heavier• Heart rate up• Still laugh• Getting ready to push

COACHING• Everything bigger• More effort and

commitment• Go lower, higher • extend

GEAR 3 – 80-90% Perceived ExertionTop Gear – The Role Model

and Inspiration

WHEN – start of tracks, some recoveries, beginning of a block in same track

FEEL• Heart rate is pumping• Feels intense• Step out of comfort zone• Push yourself harder• Can’t talk at the same time• No holding back• Physical high

COACHING• Maintain form but push more –

some 2nd gear cues• Motivation – maximum effort• More energy, power, lift,

explosion• No stopping!• You can get there!

GEAR 4 – 100% MAXIMUM EFFORT! The X-factor! Only for YOU! We don’t coach it.• Top gear for INSTRUCTORS• The BODYATTACK™ Crazy Energy - inspires Gear 3!• Big impact for a short time – explosive!• Maintain form and control

WHEN – finales, 2-3 reps. End of tracks or end of blocks