BODYSTEP 86 ASSESSMENT OVERVIEW FORM - Les Mills
BODYSTEP 86 ASSESSMENT OVERVIEW FORM - Les Mills
BODYSTEP 86 ASSESSMENT OVERVIEW FORM - Les Mills
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
zX<br />
® <br />
<br />
<br />
<br />
<br />
<br />
<br />
Awarded for showing a clear and consistent understanding of Choreography, Technique and Coaching skills.<br />
<br />
<br />
<br />
<br />
Sufficient elements have been identified to warrant the recognition and assistance from the Group Fitness<br />
Manager or Club Representative.<br />
When receiving this outcome, both the instructor and Group Fitness Manager must ensure all areas within the<br />
compulsory criteria are addressed.<br />
Instructors receiving this grade need to work with a competent instructor until they are ready to resubmit their<br />
Assessment and have been cleared by the club management.<br />
A Safety Assurance Form must also be completed and returned with the resubmitted Assessment within 4<br />
weeks to be reassessed for possible certification.<br />
Areas requiring immediate attention are:<br />
ASSESSOR <strong>OVERVIEW</strong>:<br />
PLEASE NOTE:<br />
ALL IN<strong>FORM</strong>ATION FROM THIS POINT ONWARDS IS FEEDBACK TO HELP WITH YOUR DEVELOPMENT<br />
AS A GFI FOR THE NEXT TWO YEARS.<br />
FROM THE LMNZ TEAM WITH LOVE<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 1
® <br />
This form provides a snapshot of the areas requiring immediate attention. Any compulsory elements (indicated as<br />
bold) are to be addressed as a priority. Refer to your Program Manual and Release DVD to continue to develop<br />
the skills/elements highlighted below.<br />
<br />
COMPETENT DEVELOP HIGHLIGHTED SKILLS<br />
Correctly delivers the choreography? Yes / No Choreography Knowledge<br />
Comments:<br />
<br />
Demonstrates correct alignment and posture? Yes / No Position<br />
Demonstrates safe, effective movement and<br />
range?<br />
Moves in time with the music and on correct<br />
beat?<br />
COMPETENT DEVELOP HIGHLIGHTED SKILLS<br />
Yes / No<br />
Yes / No<br />
Execution<br />
Timing<br />
Demonstrates strength and high-level conditioning? Yes / No Fitness<br />
Demonstrates the appropriate feel, look and attitude? Yes / No Feel<br />
Comments:<br />
<br />
Is easily understood and followed?<br />
Uses effective coaching language?<br />
Delivers the right information at the right time?<br />
COMPETENT DEVELOP HIGHLIGHTED SKILLS<br />
Yes / No<br />
Yes / No<br />
Yes / No<br />
Initial Cues / Follow-up Cues /<br />
Pre-cueing<br />
Visual Instruction / Motivational Cues /<br />
CRC / Voice<br />
Sequence of Cues<br />
Is organized? Yes / No Appearing Organized / Push Play and Go<br />
Comments:<br />
NUMBER OF COMPULSORY SKILLS: 5 ACHIEVED:<br />
<br />
Engages participants?<br />
Appears open and approachable?<br />
Caters to the needs of the class?<br />
Comments:<br />
<br />
Captures the essence of the program?<br />
Creates a journey of contrasts?<br />
Has a natural teaching style?<br />
Comments:<br />
COMPETENT DEVELOP HIGHLIGHTED SKILLS<br />
Yes / S-T / No Engaging Participants<br />
Yes / S-T / No Open and Approachable<br />
Yes / S-T / No Catering to Your Classes’ Needs<br />
COMPETENT DEVELOP HIGHLIGHTED SKILLS<br />
Yes / S-T / No Capturing the Program Essence<br />
Yes / S-T / No Contrasting the Journey<br />
Yes / S-T / No Natural Teaching Style<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 2
® <br />
To pass <strong>BODYSTEP</strong> ® 3-month assessment you need to achieve competency in POSITION, EXECUTION and TIMING for the<br />
minimum number of moves prescribed below (Tracks 2-11). Each move is considered competent when you are successful in<br />
ALL bolded skills under the move.<br />
In total, there are 11 bolded moves (Core <strong>BODYSTEP</strong> ® exercises) and 18 non-bolded moves (non-core <strong>BODYSTEP</strong> ®<br />
exercises). In the bolded moves, competency is necessary in 7 of 11 moves. In the non-bolded moves, competency is<br />
necessary in 9 of 18 moves.<br />
An X indicates any issues with the execution points listed. If a track exercise is not competent in POSITION, EXECUTION and/or<br />
TIMING, then an X will be placed in the appropriate column beside the move.<br />
TRACK 2: STEP WARM-UP POSITION EXECUTION TIMING FITNESS FEEL<br />
BASIC STEP<br />
BOXERS BOUNCE<br />
UP TAP<br />
HAMSTRING CURL<br />
BASIC STEP<br />
BOXERS BOUNCE<br />
Chin in, chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot on step: Heel-bal-toe onto step, toe-ball-heel off<br />
step, feet remain hip distance apart<br />
Feet slightly wider then hips, toes slightly out, knees soft<br />
Stay close to step (up & down vs. forward & back<br />
movement), ground heels on step down<br />
Shift weight from side to side, hips squared front<br />
Knees in line with middle toes<br />
Fists or flexed hands strong at hips<br />
Strong RA, one fist to shoulder height, the other fist to waist<br />
UP TAP<br />
HAMSTRING CURL<br />
Chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot onto the corner of the step, knee in line with<br />
middle toes, lightly tap step with other foot<br />
Whole foot on the step (heel-ball-toe on to step)<br />
Stay close to the step<br />
Heel curls towards butt, knee points down<br />
Sit low in the up tap and tap back long on the floor<br />
Supporting knee soft and aligned with middle toes<br />
Maintain strong RA – one fist shoulder height, other fist to waist Strong arms – Open, Clap O/H, Open , Cross in front<br />
FITNESS: Maintain great technique throughout track<br />
FEEL: FLAVA<br />
COMMENTS:<br />
TRACK 3: STEP ORIENTATION POSITION EXECUTION TIMING FITNESS FEEL<br />
PROPULSIVE TURN STEP<br />
RICCOCHET<br />
GALLOP<br />
PROPULSIVE TURN STEP<br />
RICCOCHET<br />
Chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back and down (P)<br />
On the diagonal, step whole foot onto step, feet wider than<br />
shoulders<br />
Step whole foot onto step, knee lifts to hip<br />
Push heel-ball-toe up off step, toe-ball-heel landing with<br />
bent knee on step<br />
Riccochet – Knee lift leg steps off step, other foot taps over<br />
step<br />
Step off (don’t hop off) close to step<br />
Step down close to step<br />
Scoop & Clap hands<br />
GALLOP<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot on step for 1, 2, 3, & then step down close to the<br />
step, turn around (in towards the step)<br />
Bend the knees and stay low<br />
Use the full length of the step<br />
Tension through single slice arm, palm up<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
Maintain strong RA, one fist to shoulder height, the other fist to<br />
waist<br />
FEEL: FLAVA<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 3
TRACK 4: STEP ATHLETIC POSITION EXECUTION TIMING FITNESS FEEL<br />
PROPULSIVE KNEE LIFT<br />
HIGH KNEE JOG<br />
HALF BURPEE<br />
PROPULSIVE KNEE LIFT<br />
HIGH KNEE JOG<br />
Chin in, chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot on step and then whole foot propels off step<br />
Whole foot on step, body over center of step<br />
Make heel contact first then roll through ball of foot to toes<br />
for lift off. Toe-ball-heel landing.<br />
Jog onto the center of step, knees hip height<br />
Lift knee to hip level<br />
Step off (don’t jog off) close to the step<br />
Energy and control in Single Punch O/H<br />
Maintain strong RA, one fist shoulder height, the other fist to<br />
waist<br />
HALF BURPEE<br />
Chest lifted, shoulders away from ears (P)<br />
Bend knees, fingertips to step, elbows soft, eyes look<br />
between hands, jump feet halfway back, butt up, jump feet<br />
in, bend knees, stand up<br />
Feet hip width or slightly wider then hips, toes align with middle<br />
toes, knees soft<br />
FITNESS: Maintain great technique throughout track<br />
FEEL: Athletic and strong<br />
COMMENTS:<br />
TRACK 5: MIXED STRENGTH POSITION EXECUTION TIMING FITNESS FEEL<br />
TRIPLE DOWN TAP<br />
SHUFFLE COMBO<br />
DROP SQUAT<br />
TRIPLE DOWN TAP<br />
SHUFFLE COMBO<br />
Chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot on step and tap other foot side and back x 3.<br />
Moving leg does not cross behind supporting foot<br />
Front knee aligned with middle toes<br />
Front knee remains bent to avoid bouncing & sit lower<br />
Square hips & shoulders to front<br />
Maintain strong RA(one fist shoulder height, the other fist to<br />
waist)<br />
DROP SQUAT<br />
Chest lifted, shoulders back and down (P)<br />
Turn body to 45-degree angle, squat down with feet slightly<br />
wider than hip-width, toes turned out slightly.<br />
Knees out & tracking over middle toes<br />
Slight tip from the hip, butt down & above knee level<br />
Lift elbows to shoulder height (fist hands)<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
Whole foot on step, tap side & return, split shufflex2, tap<br />
side, step back and down, square body forward, weight<br />
over step<br />
Bend supporting leg & sit low<br />
Maintain strong RA(one fist shoulder height, the other fist to<br />
waist)<br />
FEEL: Athletic<br />
TRACK 6: POWER PEAK POSITION EXECUTION TIMING FITNESS FEEL<br />
PROPULSIVE ATT<br />
MOUNTAIN CLIMBER & PUSH UP<br />
PROPULSIVE LUNGE<br />
PROPULSIVE ATT<br />
MOUNTAIN CLIMBER & PUSH UP<br />
Hands placed wide on step, knees or toes on floor. Eyes<br />
Chest lifted, shoulders back and down (P)<br />
look between hands, chin in, shoulders away from ears (P)<br />
Center foot towards middle of step – whole foot on the step<br />
Pull knee in toward chest (Mountain Climber)<br />
Propel and curl the incoming leg behind, planting foot as<br />
you step down & controlling the knee lift (hip height)<br />
Pushup: Elbows go out as chest lowers towards step (no<br />
lower than elbow level on down phase of push up)<br />
Step down close to the step<br />
Full ROM, energy/control in arms. Reach O/H and pull<br />
down<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 4
PROPULSIVE LUNGE<br />
Chest lifted, shoulders back and down (P)<br />
Step whole foot on step, back leg lunge keeping heel off<br />
floor and front knee and in line with middle foot and NOT<br />
forward of toes<br />
With body weight slightly over step, power out of front heel<br />
switching legs. Alternate the lunge 3 times<br />
Maintain strong RA-blades (one blade hand shoulder height,<br />
other blade hand to waist)<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
FEEL: Athletic and strong<br />
TRACK 7: STEP RECOVERY POSITION EXECUTION TIMING FITNESS FEEL<br />
STEP LUNGE/TRIPLE PULSE LUNGE<br />
SEQUENCES<br />
REPEATER KNEE<br />
STEP LUNGE & TRIPLE PULSE LUNGE SEQUENCES<br />
REPEATER KNEE<br />
Chin in, chest lifted, shoulders back and down (P)<br />
Chin in, chest lifted, shoulders back and down (P)<br />
Take a long step forward, whole foot on step. Lunge no<br />
lower than knee line (90/90 position). Back heel lifted. Step<br />
back & tap floor, feet hip width apart<br />
Whole foot on step, tip from hip, knee bent and out in line<br />
with middle toes.<br />
Front knee above heel & out in line with middle toes<br />
Lift working foot to supporting knee; knee drives towards<br />
chest. Extend foot back and tap floor, heel up<br />
Weight even through both legs.<br />
Maintain strong RA(one fist shoulder height, the other fist to<br />
waist)<br />
Fists on hips, stabilizing upper body (STEP LUNGE)<br />
Last 4 counts-arms extend overhead<br />
FITNESS: Maintain great technique throughout track<br />
FEEL: Athletic<br />
COMMENTS:<br />
TRACK 8: PARTY STEP POSITION EXECUTION TIMING FITNESS FEEL<br />
RUNNING MAN KNEE LIFT<br />
RUNNING WOMAN COMBO W/HEAD<br />
TURN<br />
RUNNING MAN KNEE LIFT<br />
RUNNING WOMAN COMBO W/HEAD TURN<br />
Chin in, chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back and down (P)<br />
Jump whole foot on step, (knee lifted) & freeze, crunch<br />
through upper body. Push free leg back towards floor (low)<br />
Step off close to step<br />
Do not arch back – brace abs to support<br />
Strong arms crossed in front with jump on step, fists to hips with<br />
free leg extension<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
Jump whole foot on step & freeze curl the other leg – repeat<br />
other side. Step down, tap toes out to side, tap toes in<br />
Feet slightly wider than hip width apart, slight tip from hip<br />
Strong RA on jump freeze curl<br />
Open slightly bent arms to shoulder level & back into body on<br />
tap<br />
FEEL: FLAVA<br />
TRACK 9: SPEED STEP POSITION EXECUTION TIMING FITNESS FEEL<br />
SPEED BASIC<br />
STRADDLE COMBO<br />
SPEED BASIC<br />
STRADDLE COMBO<br />
Chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back & down. Body squared (P)<br />
Jog both feet onto step and then off again – whole foot on<br />
the step<br />
Maintain a natural left, right running rhythm and stay light on<br />
your feet<br />
Maintain active RA<br />
FITNESS: Maintain Great Technique throughout track<br />
COMMENTS:<br />
Straddle run forward, run off to side, run back down the<br />
side, and position behind the step<br />
Bend knees in jog forward, lift up on jog behind step<br />
Strong RA with open & clap for last 8 counts<br />
FEEL: Athletic<br />
TRACK 10: PEAK POSITION EXECUTION TIMING FITNESS FEEL<br />
ALT PROPULSIVE TAP DOWN<br />
PROPULSIVE OTT<br />
TRIPLE SQUAT PULSE COMBO<br />
(WEIGHTED)<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 5
ALT PROPULSIVE TAP DOWN<br />
Chest lifted, shoulders back and down (P)<br />
Working leg curls up behind before tapping floor, heel up<br />
Keep body squared & weight on the step<br />
Stay light on the feet as you propel upward<br />
Strong overhead punch, alternate single arm<br />
TRIPLE SQUAT PULSE COMBO (WEIGHTED)<br />
Chest lifted, shoulders back and down. Feet hip-width apart<br />
(P)<br />
Squat Pulse, tipping forward slightly, butt back and down<br />
(butt above knees)<br />
Knees out, above & aligned with middle toes<br />
Hug weight high on the chest<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
PROPULSIVE OTT<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot onto step as you step on, Toe-ball-heel landing<br />
as you step down. Control knee lift (hip height)<br />
Propel & curl incoming leg behind. Step down close to the<br />
step<br />
Full ROM, energy & control in the arms Reach O/H and pull<br />
down<br />
FEEL: Athletic and strong<br />
TRACK 11:<br />
RECOVERY/CONDITIONING<br />
POSITION EXECUTION TIMING FITNESS FEEL<br />
SQUAT WITH UPRIGHT ROW<br />
SQUAT PULSE<br />
SLOW WALKING HOVER<br />
CRUNCH WITH TAP TO FLOOR<br />
SQUAT WITH UPRIGHT ROW<br />
SQUAT PULSE<br />
Chest lifted, shoulders back and down. Feet wider than<br />
Chest lifted, shoulders back. . Hold weight parallel with<br />
normal, toes turned to corners. Hold weight parallel with<br />
floor, elbows shoulder height (P)<br />
floor and close to body (P)<br />
Squat and bend elbows lifting weight to chest height &<br />
back down. Knees track out over toes<br />
Slight tip forward from hips (hips back) as you squat<br />
SLOW WALKING HOVER<br />
Chin in, shoulders away from ears, elbows under<br />
shoulders, hands clasped in front, back flat, butt down,<br />
feet apart (P)<br />
Walk the feet in, in, out, out, small movement, hips &<br />
shoulders parallel to floor.<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
Press plate just above head (elbows in) as you squat<br />
pulse, butt back<br />
CRUNCH WITH TAP TO FLOOR<br />
Lying side on to the stage. Knees over hips, shins parallel<br />
to the floor. Lower back towards the floor. Chin in. (P)<br />
Lightly tap toes over the step to the floor as you lift (crunch)<br />
upper body off floor<br />
FEEL: Athletic<br />
TRACK 12: COOLDOWN/STRETCH POSITION EXECUTION TIMING FITNESS FEEL<br />
ADDUCTOR STRETCH<br />
HIP FLEXOR STRETCH<br />
SOLEUS STRETCH<br />
HAMSTRING STRETCH<br />
QUADRICEP STRETCH<br />
CALF STRETCH<br />
ILIOTIBIAL BAND STRETCH<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 6
A = CORE <strong>BODYSTEP</strong> COMPETENCIES<br />
(Bolded moves - Tracks 2, 3, 4, 5, 6 , 9 &10)<br />
P E T F F<br />
B = NON-CORE COMPETENCIES<br />
(Non-bolded moves - Tracks 2-6 & 8, 9, 11)<br />
P E T F F<br />
BASIC STEP (Track 2) BOXERS BOUNCE (Track 2)<br />
PROPULSIVE TURN STEP (Track 3) UP TAP (Track 2)<br />
PROPULSIVE KNEE LIFT (Track 4) HAMSTRING CURL (Track 2)<br />
HIGH KNEE JOG (Track 4) RICCOCHET (Track 3)<br />
DROP SQUAT (Track 5) GALLOP (Track 3)<br />
PROPULSIVE ATT (Track 6) HALF BURPEE (Track 4)<br />
PROPULSIVE LUNGE (Track 6) TRIPLE DOWN TAP (Track 5)<br />
REPEATER KNEE (Track 7) SHUFFLE COMBO (Track 5)<br />
STRADDLE COMBO (Track 9) MOUNTAIN CLIMBER/PUSHUP (Track 6)<br />
ALT. PROPULSIVE DOWN TAP (Track 10) LUNGE SEQUENCES (Track 7)<br />
PROPULSIVE OTT (Track 10) RUNNING MAN KNEE LIFT (Track 8)<br />
RUNNING WOMAN/HEAD TURN(Track 8)<br />
A = COMPETENCY ACHIEVED?<br />
Min 7/11 (Y/N) SPEED BASIC (Track 9)<br />
TRIPLE SQUAT PULSE COMBO (Track 10)<br />
SQUAT WITH UPRIGHT ROW (Track 11)<br />
SQUAT PULSE (Track 11)<br />
WALKING HOVER (Track 11)<br />
CRUNCH WITH FLOOR TAP (Track 11)<br />
B= COMPETENCY ACHIEVED?<br />
min 9/18 (Y/N)<br />
OVERALL TECHNIQUE COMPETENCY POSITION EXECUTION TIMING FITNESS FEEL<br />
TECHNIQUE COMPETENCY ACHIEVED? (A & B =<br />
YES)<br />
YES/NO YES/NO YES/NO YES/NO YES/NO<br />
MINIMUM COMPETENCY BEFORE AUTOMATIC<br />
RESUBMIT (A)<br />
5/11 5/11 5/11<br />
AUTOMATIC RESUBMIT YES or NA YES or NA YES or NA<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 7