BODYCOMBAT 41ASSESSMENT OVERVIEW - Les Mills

BODYCOMBAT ® 41ASSESSMENT OVERVIEWNAME:MODULE TRAINER:ASSESSMENT OUTCOME:CLUB NAME:PASS: Awarded for showing a clear and consistent understanding of Choreography, Technique and Coaching skills.RESUBMIT: Sufficient elements have been identified to warrant the recognition and assistance from the Group Fitness Manager or ClubRepresentative.When receiving this outcome, both the instructor and Group Fitness Manager must ensure all areas within the compulsorycriteria are addressed.Instructors receiving this grade need to work with a competent instructor until they are ready to resubmit their assessment andhave been cleared by the club management.A Safety Assurance form must also be completed and returned with the resubmitted Assessment within 4 weeks for a PASS tobe awarded.Areas requiring immediate attention are:ASSESSOR OVERVIEW:PLEASE NOTE:ALL INFORMATION FROM THIS POINT ONWARDS IS FEEDBACK TO HELP WITH YOUR DEVELOPMENT AS AGFI FOR THE NEXT TWO YEARS. © Les Mills International 2009 1

BODYCOMBAT ® 41KEY ELEMENTS ASSESSMENT FORMThis form provides a ‘snapshot’ of the areas requiring immediate attention. Any compulsory elements (indicated as bold) are to beaddressed as a priority. Refer to your Program Manual and Release DVD to continue to develop the skills/elements highlighted belowChoreographyCOMPETENT DEVELOP HIGHLIGHTED SKILLSCorrectly delivers the choreography? Yes / No Choreography KnowledgeComments:TechniqueCOMPETENT DEVELOP HIGHLIGHTED SKILLSDemonstrates correct alignment and posture? Yes / No PositionDemonstrates safe, effective movement and range? Yes / No ExecutionMoves in time with the music and on correct beat? Yes / No TimingDemonstrates strength and high-level conditioning? Yes / No FitnessDemonstrates the appropriate feel, look and attitude? Yes / No FeelComments:CoachingCOMPETENT DEVELOP HIGHLIGHTED SKILLSIs easily understood and followed? Yes / No Initial Cues / Follow-up Cues (includesCRC) / Pre-cueingUses effective coaching language? Yes / No Visual Instruction / Motivational Cue / VoiceDelivers the right information at the right time? Yes / No Circle of CoachingIs organized? Yes / No Appearing Organized / Push Play and GoComments:NUMBER OF COMPULSORY SKILLS: 5 ACHIEVED:ConnectingEngages participants?Appears open and approachable?Caters to the needs of the class?Comments:COMPETENT DEVELOP HIGHLIGHTED SKILLSYes / S-T / No Engaging ParticipantsYes / S-T/ No Open and ApproachableYes / S-T / No Catering to Your Classes’ NeedsFitnessMagicCaptures the essence of the program?Creates a journey of contrasts?Has a natural teaching style?Comments:COMPETENT DEVELOP HIGHLIGHTED SKILLSYes / S-T / No Capturing the Program EssenceYes / S-T / No Contrasting the JourneyYes / S-T / No Natural Teaching Style© Les Mills International 2009 2

BODYCOMBAT ® 41 TECHNIQUE ASSESSMENT FORMTo pass BODYCOMBAT 3-month assessment you need to achieve competency in POSITION, EXECUTION and TIMING for theminimum number of moves prescribed below (Tracks 2 to 7 inclusive). Each exercise is considered competent when you aresuccessful in ALL bolded skills under that move.In total, there are 11 bolded moves and 6 non-bolded moves. In the bolded moves, competency is necessary in 8 of 11 moves. Inthe non-bolded moves, competency is necessary in 4 of 6 moves.POSITION (P) competency is assessed in Boxing-based moves against Front and Combat Stance/Boxing Guard and in Karate-basedmoves against Front and Combat Stance/Martial Arts Guard. Please see Stances and Guards below for correct skills.An X indicates any issues with the execution points listed. If a track exercise is not competent in POSITION, EXECUTION and/orTIMING, then an X will be placed in the appropriate column beside the move.PLEASE NOTE: The skills listed below each move are specific to this release. Each release has its own unique skills.FRONT STANCE / BOXING GUARDFeet wider than shoulders for stability, knees softToes forwardBody faces front, weight enteredFists at cheek/chin heightShoulders roundedFists strong – thumb wrapped over knuckleChin inCOMBAT STANCE / MARTIAL ARTS GUARDFeet shoulder-width apart, rear foot at 45 degreesChest liftedBody angled slightlyFists at the waist heightOne arm forward, one backShoulders back and downCOMMENTS:COMBAT STANCE / BOXING GUARDFeet shoulder-width apart, rear foot at 45 degreesBody angled slightlyKnees softFists at cheek/chin height, lead arm forwardShoulders roundedFists strong – thumb wrapped over knuckleChin inTRACK 2: COMBAT 1 POSITION EXECUTION TIMING FITNESS FEELKATAJABHOOKFRONT KICK (SNAP & PUSH)ROUNDHOUSE KICKBACK KNEEKATAFront Stance (legs wide, outside shoulder-width) (P)Drop down into legs, clench fists tightArms slowly to Cross Guard, the slowly open to A-FrameRight arm out – open left handLeft leg steps backJABCombat Stance with Boxing Guard (P)Punch the lead hand forward in a straight lineRotate the torso to bring the shoulder forwardLift the heel of the front footHit with the knuckles, rotating the wristRetract arm back to Boxing GuardHOOKCombat Stance with Boxing Guard (P)Turn the lead heel and take your hip and shoulder forwardLift elbow to shoulder height, (elbow slightly higher thanwrist) and make a circular punch, aiming for chin or templeAim at least 2 inches ‘(5cm) past the targetBACK KNEECombat Stance with Boxing Guard (P)Lift your knee forward and upPush your hips forward, lean shoulders awayKeep your heel close to your buttBring foot back to Combat Stance© Les Mills International 2009 3

FRONT KICK (SNAP & PUSH)Combat Stance with Martial Arts Guard (P)Lift knee, pushing hips forward - shoulders lean away. (KARATESNAP KICK)Snap the front knee to target without locking knee, striking withthe ball of the foot. (KARATE SNAP KICK)Lift strike knee towards chest, pushing hips forward - shoulderslean away. (MUAY THAI PUSH KICK)Drive the kick forward, initiating the push from the hips (MUAYTHAI PUSH KICK)Circle your hips into the kick (MUAY THAI PUSH KICK)Kick height – opponent’s shin, knee, hip or stomachRetract heel back towards buttFITNESS: Great TECHNIQUE throughout trackCOMMENTS:ROUNDHOUSE KICKCombat Stance (P)Set heel towards target (minimum ¾ heel rotation)Extend lead hand forward – other fist to waistLift the knee – heel close to buttLean torso awayExtend knee and kick the target with the front of the footKick height – opponent’s thigh, ribs or stomachRetract knee back in before returning to Combat StanceFEEL: Explosive, powerfulTRACK 4: COMBAT 2 POSITION EXECUTION TIMING FITNESS FEELCROSSJUMP KICKEVASIVE SIDE KICKCROSSCombat Stance with Boxing Guard (P)Punch the lead hand (or back hand) forward in a straight lineRotate the torso to bring the shoulder forwardLift the heel of the front footHit with the knuckles, rotating the wristRetract arm back to Boxing GuardJUMP KICKCombat Stance, hands in Guard from start to finish (P)Lift back knee, keep it bent and take it up and forward, toes facegroundExecute a front kick with the lead leg and add a small jumpKeep the heel of the kick leg close to the buttStrike with the ball of the footKick height – opponent’s shin, knee, hip or stomachTravel slightly forwardBring kick leg back in before landing, return to Combat StanceFITNESS: Maintain Great TECHNIQUE throughout trackCOMMENTS:EVASIVE SIDE KICKFront Stance , Boxing Guard(P)Step away from target and set heelLift knee across body to load the legKeep the heel close to the bodyDrive the side kick out and hit the target – opponent’s knee,groin, or torsoStrike with the edge or heel of the footRetract the kick back in and lift torso before returning toFront Stance or Combat Stance (depends on choreography)FEEL: Explosive, powerful, aggressiveTRACK 5: POWER TRAINING 2 POSITION EXECUTION TIMING FITNESS FEELUPPERCUTSIDE JABUPPERCUTFront Stance with Boxing Guard (P)Drop the torso, taking the lead shoulder down and forwardKeep arm bent and punch up vertically to chin of opponent -–fist faces your chestRelease the heelFITNESS: Maintain Great TECHNIQUE throughout trackCOMMENTS:SIDE JABFront Stance with Boxing Guard (P)Punch the lead hand forward in a straight lineHit with the knuckles, rotating the wristTake small steps forwardFEEL: Explosive, powerful, speed© Les Mills International 2009 4

TRACK 6: COMBAT 3 POSITION EXECUTION TIMING FITNESS FEELSOFT KATAFRONT KNEESIDE KICKBACK KICKSOFT KATAStand tall, feet together, shoulders down and back, straightarms (P)Slow and fluid movementRelaxed and continuous from Start to endInhale and exhale with each moveCreate only a little tension in your musclesFEEL: Soft and intenseFRONT KNEEFront Stance with Boxing Guard (P)Lift your knee up in a straight linePush your hips forward, lean shoulders backKeep your heel close to your buttBoth fists pull down to outside of kneeBring foot back to Front StanceFITNESS: Maintain Great TECHNIQUE throughout trackCOMMENTS:SIDE KICK TO FRONTCombat Stance with Boxing Guard (P)Step away and set heel (minimum ¾ heel rotation)Lift knee across body to load the legKeep the heel close to the bodyLean head and shoulders away from opponentExtend the knee and hit the target – opponent’s knee, groin,or torsoStrike with the edge and heel of the footBACK KICKCombat Stance with Martial Arts Guard (P)Step back, drop torso forward as you lift and bend backkneeLook behind, heel faces up, toe faces downExtend the knee (slightly flexed) in a straight lineTarget opponent’s knee, groin or stomachRetract kick by be bending knee back inFEEL: Explosive, powerfulTRACK 7: MUAY THAI (2 of 3) POSITION EXECUTION TIMING FITNESS FEELCIRCULAR ELBOWSTREET BRAWL DOWNWARD PUNCHSTREET BRAWL DOWNWARD PUNCHCombat Stance (P)Lift the elbow above the shoulder and the fist above the headDrive the arm downBend kneesFITNESS: Maintain Great TECHNIQUE throughout trackCOMMENTS:CIRCULAR ELBOWCombat Stance with Boxing Guard (P)Elbow comes up and around - shoulder height or justaboveShoulder comes forwardKeep same angle in elbow joint - elbow doesn’t extendElbow goes forward, back, forward, backFEEL: Explosive, powerful, aggressiveTRACK 9: ABS EXECUTION TIMING FITNESSCIRCLE SITUPCIRCLE PUSHUPHands clasp togetherPeel the shoulders off the floorCIRCLE SITUPLower back on groundDraw a circle with your core by bringing arms 4ins (10cms) overkneesChin in – eyes focused between kneesFITNESS: Core strengthCOMMENTS:CIRCLE PUSHUPHands outside shouldersPush weight of upper body down into floorAs you drop, bring shoulders towards elbow, then slide acrossto other sideReturn to start position, back straightFEEL: Appropriate move strength© Les Mills International 2009 5

TRACK 10: COOLDOWN EXECUTION TIMING FITNESSABDOMINAL STRETCHCAT STRETCHDOWN DOGHIP FLEXOR WITH TORSO ROTATIONQUADRICEP STRETCHSHOULDER STRETCHTRICEP STRETCHSOFT KATAFITNESS: FlexibilityCOMMENTS:© Les Mills International 2009 6