Ashley Bishop Session #325 Cardio Combos: Dual Depth

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Archibald Paul
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1 Take the mystery out of aquatic choreography and gain a better understanding of Add-On, Pyramid & Pure Repetition choreography styles. In this session, we will use the basic principles of the choreography styles, and create combos using the formulas that I created. These cardio combos are an effective way to add diversity, intensity and FUN to your Aqua Classes! Focusing on Shallow and Deep-Water formats - No Equipment, no Problem! These cardio combos provide an effective full body workout without the use of aquatic equipment. Course Objectives Gain a better understanding of Add-On, Pyramid & Pure Repetition Choreography. Recognize different tempo variations, and how to use them effectively in your classes. Develop teaching skills for low impact and non-impact demonstrations and verbal and nonverbal cueing techniques to lead classes safely and effectively from deck. Understand how to adapt lesson plans to teach to both depths simultaneously. Teaching Tips for a Dual Depth Class 1) Select the pool, the day and time for the class. 2) Ensure there are enough flotation belts for the maximum capacity of the deep end. Note about Flotation Equipment: AEA Standards & Guidelines recommend that deep-water exercise should be performed with flotation equipment attached to the trunk of the body (flotation belt or vest) or attached to the upper arms (flotation upper arm cuffs, not inflatable water wings!). Selecting this type of equipment is the safest option, as it eliminates the potential for a participant to let go of the equipment, even if they are panicked or distracted. Flotation equipment that requires the participant to hold on to or balance on the device (such as a noodles, kickboards, or hand buoys) can create a false sense of security and could lead to a potential water emergency. With proper progression and training, ankle cuffs may be an appropriate flotation option for some participants. The participant s swimming skills, core strength, form and personal comfort while exercising in deep water should all be considered when selecting equipment. 3) Name your class! You want the name to indicate that both depths can be utilized and also provide an idea of what the clients will expect from the format. For example: Dual Depth Cardio or Dual Depth Aqua. Titles such as these allow the instructor flexibility in class content creation. Other options could be a more specific programming option like Dual Depth Circuits or Dual Depth Intervals. Titles such as these are more limiting for the instructor as they are committed to what s on the schedule, however can serve well if there are multiple classes held in the same dual depth fashion on the schedule each week. 4) Schedule a sampler event and invite all the facility s aqua instructors to teach 15 minutes each. All the participants are invited to attend, and you can debut your format (and maybe get some land folks in to the pool too!) 5) Promote, Post & Prosper! Get the word out via facility newsletters and social media, attend other classes at your facility and talk up your class with participants. Invite the rest of the instructors to announce the new class when they are teaching and sub classes to spread the news and offer tastes of what s about to come. Class Content 1

2 The thought of teaching a dual depth class can be daunting. When first starting out, stick to the basics, get in the pool, test things out in both depths. Before you know it, you ve created a lesson plan ready to debut! Here s some tips to get started: 1) Stick to the Base Moves - Most base moves work effectively in both shallow and deep-water classes: 1. Jog/Knee Lifts 2. Jumping Jacks (can offer opposition arms for the Deep-Water Class) 3. Cross Country Skis 4. Kicks (Karate & Straight Leg) 5. Core Twists, Tuck Jumps, Moguls 6. Basic Arm Patterns 2) Create fun combinations and intervals by selecting two moves or more and deliver them in a choreography style that is most natural to you (Freestyle, Pyramid, Patterned, Add On, etc). 3) Add variety to the combos with Impact Options/Arm Variations. 4) Take your favorite lesson plans, hop in the opposite end of the pool and modify to teach to both depths. 5) Always keep modifications, progressions and regressions in your back pocket. For example: when working on a Jack Combo ask the Shallow End to take the Jack to a Level 2 (Submerged) or Level 3 (Suspended) Jack. Go over to the Deep End and ask them to make the Jack more elevated (Powerfully tucking the knees) with each movement. Programming Options Many Aqua Fitness programming options can work in both depths including Interval & Tabata Classes, Circuit Training and Choreography Based classes. That being said, formats specifically created around a certain depth may not translate as effectively. For example, shallow water formats like Aqua Zumba do not work in the deep end. A Deep-Water Bootcamp may need substantial modifications to be effective in the shallow end. Unsure if your lesson plan works? Get in the pool and try it yourself! This not only allows you to be sure that what you are offering is effective but will also give you unique insight for coaching tips from deck! What the participants should be feeling, ways they can modify the movement to feel successful, and options to increase or decrease intensity. Content Examples One of my favorite ways to teach Dual Depth Classes is to alternate choreography combinations with interval segments. Below is a template suggestion to help you create your first dual depth lesson plan! Warm Up Linear Teaching Style Run through the Dual Depth approved Base Moves for about 32 counts each, and progressing from the shorter lever moves to the longer lever moves. Add travel and change of directions for environmental awareness and to gradually increase the heart rate over the course of 5-8 minutes. Choreography Block 1 Add On Teaching Style: Select three to four base moves that transition safely from one to the other and work well in both depths. Interval Block Tabata Style: 20 seconds of work, 10 seconds of rest repeated eight times. Select two different moves and perform four rounds of one, and then four rounds of the other. Choreography Block 2 Pyramid Teaching Style: Select three to four base moves that transition safely from one to the other and work well in both depths. 2

3 Equipment Circuit - 45 seconds of work, 15 seconds of rest repeated four times. Select equipment choice (hand buoys) and two different exercises. Do two rounds with equipment, and two rounds without to maximize muscle balance. E.g.: Shoulder Abduction/Adduction while jogging/flutter kicking in place One round with buoys, one round without. Transverse Shoulder Abduction/Adduction while jogging/flutter kicking in place One round with buoys, one round without. Interval Block 45 seconds of work, 15 second of rest repeated four times. Select one base move and change the arm pattern each round. Choreography Block 2 Pure Patterned: Select a well-known and fun song, assign a move to each song part (verse, chorus, instrumental) and have voila! *Repeat these blocks as many times as needed to fill your class duration! Lower the heart rate and bring them in for a dynamic cool down and stretch for the last five to seven minutes of class time. Add On Choreography Style (All Water Tempo) Jumping Jacks (4x) Jacks w/1/4 Turn (4x) Jacks w/ Modified Breast Stroke Arm (Thumbs Up/Shoulder Externally Rotated) Travelling Forward (4x) Jacks w/ Modified Reverse Breast Stroke Arm (Thumbs Up/Shoulder Externally Rotated) Travelling Back (4x) Pyramid Choreography Style (All Water Tempo) Front & Back Kicks R Front & Back Kicks L Tuck Jumps Front & Back Jumping Jacks *Sequence 16x each move, 8x each move, 4x each move, etc. Pure Patterned Choreography Physical by Olivia Newton John Verse All The Jacks (any type you like!) Chorus Jog Forward 16 counts Bunny Hop Back 16 counts (repeat twice) Instrumental White Water Run/Sprint We are going to review some of the basic principles of Aquatic Exercise. For more information on the content below, please reference your AEA Aquatic Professional Manual. The most current edition of the manual can be purchased online at Choreography Types AEA lists five types of choreography in their Aquatic Professional Manual: Freestyle - Series of moves performed without a predictable pattern. Add-On - One move is established (A), another move is taught (B) and then added on to the first (A-B). More moves can be added to develop a simple or intricate combination. Pyramid - The number of repetitions for each move in a combination is gradually decreased or increased. Pure Patterned - A set pattern of moves is taught in final form. Layer Technique - A pattern is taught via pure repetition, add-on or pyramid choreography, and then changes are gradually superimposed; moves are replaced with other moves one at a time in the pattern. 3

4 Creating the Combos! Today we are going to look at THREE types of Choreography styles and together we will create one Add-On Combo. You will also find listed below the choreography notes for more Cardio Combos. We will practice all of them today at the pool. PYRAMID STYLE Definition: The number of repetitions for each move in a combination is gradually decreased or increased. Formula: Pick 2-4 Bases Moves that can transition safely from one to the other. Aim to choose Moves that are done in at least two of the three planes of movement. Choose any song around 130 BPM, and even better if it s a 32 Count Phrase, Created for Fitness Music. i.e.: Yes! Fitness Music, Dynamix, etc. AAAA BBBB CCCC DDDD AA BB CC DD ABCD Execute: Move A - 16 Repetitions Move B - 16 Repetitions Move C - 16 Repetitions Move D - 16 Repetitions Move A - 8 Repetitions Move B - 8 Repetitions Move C - 8 Repetitions Move D - 8 Repetitions Move A - 4 Repetitions Move B - 4 Repetitions Move C - 4 Repetitions Move D - 4 Repetitions -Practice 2x Move A - 2 Repetitions Move B - 2 Repetitions Move C - 2 Repetitions Move D - 2 Repetitions Practice 4x *One option is to end combo here, or continue by increasing the amount of reps until you get back to the beginning. ADD-ON STYLE Definition - One move is established (A), another move is taught (B) and then added on to the first (A- B). More moves can be added to develop a simple or intricate combination. Formula: Pick 2-4 Base Moves that can transition safely from one to the other. Make one of the moves a traveling move (laterally, forward & back etc.) and make the other move one that can increase intensity by changing the impact level, arm variation, or rhythmic variation. Aim to choose Moves that 4

5 are done in at least two of the three planes of movement. Choose any song with the same criteria as the Pyramid formula. AAAA BBBB ABAB CCCC ABC ABC DDDD ABCD ABCD Move A - 32 Repetitions Move B - 32 Repetitions Move A - 8 Repetitions Move B - 8 Repetitions -practice at 2x- Move C - 32 Repetitions Move A - 8 Repetitions Move B - 8 Repetitions Move C - 8 Repetitions -practice at least 2x- *If you re crazy about music like me, you might want to add an 8-count bounce or jog to get back on the top of the phrase* Move D - 32 Repetitions Move A - 8 Repetitions Move B - 8 Repetitions Move C - 8 Repetitions Move D - 8 Repetitions PURE PATTERNED Pure Patterned Choreography - Set pattern of moves taught in final form. Formula: Choose a song that motivates you and your participants. Make sure the song is legally purchased (itunes, Yes! Fitness Music, Dynamix). It can be Top 40 s, Golden Oldies, Latin, or any other genre. Identify the parts of the song, e.g.: Intro, Verse, Chorus, Musical Bridge, etc. If your song has four parts, pick four base moves (or combinations of moves) and apply one to each part. If there is a part that only happens once in the song, try and think of an extra special move that will challenge your group like some Level III Core Work! ABCBCDA Song #1 Intro - Move A Verse - Move B Chorus - Move C Verse - Move B Chorus - Move C Bridge - Move D Outro - Move A 5

6 Let s put it into Practice! Use the formula, pick a few base moves, and voila! Choreography is created! Once one understands the tempo of the movement, the cadence of the music, the type of choreography they want to create, and chooses moves that incorporate all three planes - a Cardio Combo is born! Use Music to your advantage! Music is a motivator and one cannot help but enjoy the movement even more when doing it to a well-chosen song. The secret sauce to Cardio Combos is everyone moving together, at the same cadence with proper form and alignment and full range of motion. Alternate Cardio Combos with a HITT, Tabata, and/or a Resistance Training round to create a very effective workout with a variety of disciplines and fun. The Cardio Combos Cardio Combo #1 - Pyramid A) 16 1/2 WT Cross Country Skis B) 16 WT Jumping Jacks C) 16 WT Moguls (F & B) D) 16 WT Core Twists A) 8 1/2 WT Cross Country Skis B) 8 WT Jumping Jacks C) 8 WT Moguls (F & B) D) 8 WT Core Twists A) 4 1/2 WT Cross Country Skis B) 4 WT Jumping Jacks C) 4 WT Moguls (F & B) D) 4 WT Core Twists -Practice 2x- A) 2 1/2 WT Cross Country Skis B) 2 WT Jumping Jacks C) 2 WT Moguls (F & B) D) 2 WT Core Twists -Practice 2x- Cardio Combo #2- Pyramid A) 16 Jumping Jack (WT) B) 16 Alt Dbl Side Kicks (LT) C) 16 Alt Karake Kicks (WT) D) 16 Alt Knee Lifts (WT) A) 8 Jumping Jack (WT) B) 8 Alt Dbl Side Kicks (LT) C) 8 Alt Karake Kicks (WT) D) 8Alt Knee Lifts (WT) A) 4 Jumping Jack (WT) B) 4 Alt Dbl Side Kicks (LT) C) 4 Alt Karake Kicks (WT) D) 4 Alt Knee Lifts (WT) -Practice 2x- A) 2 Jumping Jack (WT) B) 2 Alt Dbl Side Kicks (LT) C) 2 Alt Karake Kicks (WT) D) 2 Alt Knee Lifts (WT) - Practice 4x- Cardio Combo #3 - Add-On A) 3 WT Jogs & LT Jog in 3 - Traveling Laterally - Repeat other direction B) Front Kick in 3 (4x) C) 4 WT Jacks Traveling Forward with Breaststroke Arms D) 4 WT Power Jacks with Arms Crossing Front, then out. *Repeat sequence Traveling Back with Reverse Breaststroke Arms Cardio Combo #4 - Add-On (DICE) ONE Bounce Center or Center Tuck TWO Angled Ski THREE Angled Ski Bounce Center/Pause Center FOUR Tuck Jumps F & B (1/2 WT) FIVE Tire Runs SIX Jump F/Tuck Center/Jump B/Tuck Center 6

7 Cardio Combo #5 - Pure Repetition A) Intro Bounce or Jog B) Verse WT Jacks C) Chorus Jog Forward 16x Bunny Hop Back 8x (Repeat Part C twice) B) Verse WT Jacks - Add Diagonal Reach Across the Body C) Chorus Jog Forward 16x Bunny Hop Back 8x (Repeat Part C twice) D) Bridge Level III Jacks C) Chorus Jog Forward 16x Bunny Hop Back 8x (Repeat Part C twice) B) Outro Your Favorite Jacks! Cardio Combo #6 - Pure Repetition A) Intro Bounce or Jog B) Verse As Many Frog Jumps as possible! C) Chorus Sprint Arms for 2 8 s/pound the Drum Arms for 2 8 s A) Break Bounce or Jog B) Verse As Many Frog Jumps as possible! C) Chorus Sprint Arms for 2 8 s/pound the Drum Arms for 2 8 s B) Verse As Many Frog Jumps as possible! C) Chorus Sprint Arms for 2 8 s/pound the Drum Arms for 2 8 s References AEA Aquatic Fitness Professional Manual Sixth Edition (2010) Pages , , , ACE Personal Trainer Manual Fifth Edition (2014) Page

8 Section Song Style Steps Sequence Warm UP Linear Base Moves - KNESS - HEELS ANKLES - KICKS - SKIS Jacks Combo #1 Add On Ankle Reaches in 3 s Power Arms 2 8 s Pendulums & Pause 4 Both Sides 2 8 s Angled F&B Kicks 3 & BC 4 8 s Burst Tabata Jack Favors (20:10) 8x Combo #2 Add On A - Ski in 3 s Add 1/4 Turn B -Jacks C1 - Vertical Breast Stroke C2 - Vertical Breast Stroke B - Jacks Lateral R Forward Backwards Lateral L Burst 30:20:10 Jog/Run/White Water 3x Combo #3 Add On ONE BC 1-8 DICE TWO ANGLED SKI 1-8 THREE ANGLED SKI BC 2 8 s FOUR JUMP F&B 1-8 FIVE TIRE RUNS 1-8 SIX JUMP F/TUCK B/JUMP B/TUCK F 2-8 s Burst 45m 15s T. AB/AD Slice Combo/Monkey 4x Combo #4 Pyramid 1/2 WT Skis 16/16/16/16 WT Jacks 8/8/8/8 F & B Moguls 4/4/4/4 Core Twists 2/2/2/2 Combo #5 Invisible Touch Pure Repetition Dbl Kicks Side Verse CC Ski in 3 with Tuck L3 Supine Core Twists Chorus Bridge Finale! Pure Repetition Combos 1-3 Cool Down & Linear Dynamic Stretching Major Muscle Groups Stretch Freestyle Static Stretching Major Muscle Groups 8

Aquatic Fitness Professional Practical & Skill Applications Course Outline Please bring this handout to the course for reference.

Aquatic Fitness Professional Practical & Skill Applications Course Outline Please bring this handout to the course for reference. The Aquatic Fitness Professional (AFP) Practical & Skill Applications Course