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Advice and tips for creating and teaching a Pole/Core/Flex class
So I've been teaching pole parties for about 6 months now, and finally approached the owner of the studio I work for to ask if I can teach my own class. =)
We typically have classes like cardio stripfit with extended pole, burlesque fit, chair dance, hip hop, cardio ballet, zumba and kickboxing. I'm looking to do a more pole strength and flexibility type of a class, geared more specificaly at aspiring pole dancers.
It will be a 60 min class, but now I need to decide what to include, and how to time it all out. For example, I was thinking 20 min of warm up and stretch/flex, especially targeting splits. Then 20 min of core utilizing various ab exercises on a mat, with a bouncy ball, and using the pole. Then 20 min of pole strengthening, such as learning a basic crucifix, fan kicks, static tucks, etc..
I would love any advice and direction from anyone who teaches, or if you could design the kind of class YOU wanted to take.
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6 Replies
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I think it would be better if you could do the stretching/flex and strengthening as 2 different classes if you can. 10 or 20 minutes of stretching is definitely better than nothing, but it's really not enough to get big flexibility gains. If you must do them both in one class, then DEFINITELY SAVE THE STRETCHING FOR THE END! Do it for the last 15-20 minutes of the class.. muscles stretch better at the end of a workout when the body is really warm, plus it'll save you from having to do a separate cool down (because you'd have to stretch again at the end anyway!).
I teach a pole strengthening class & here's what i do:
10 min warmup: 5 min of jogging around the room, (occassionally making them do the jog where you bring your knees really high) , & zig-zagging around the poles. Sometimes we also do some jumping jacks or jog in place while doing shoulder/arm rolls. Then 5 min of any aerobic "toy", such as hoola hoop, jump rope, etc. I got these wierd things from a toy store.. there's a wheel with a stick that has a loop that you put your foot through, & swing your leg to get it rolling while having to jump over the wheel everytime it comes around your other foot. Hard to explain, but i bet you could find some cool stuff at a big toy store!
Lower body strengthening: 15 min. Leg swings while holding on the pole, both front & side.Lunges going across the room, & then doing 8 squats each time we reach the walls. We do both front as well as diagonal lunges.
Upper body strenghening: 20 min. Tuck lifts, middle lifts (hands in prayer pose hold, lift legs behind you like in carousel spin). Alternating crucifix lifts (lift into crucifix alternating legs & which hand is on top- 20 times so that each side gets 10 reps). They don't have to let go of their hands for this, since the point of the exercise is strengthening, and we want to do it fast & continuously. Rotator cuff/shoulder exercises with wide elastic bands tied on pole. Forearm exercises with bands. Shoulder mount prances for advanced students, or a similar exercise while laying on the floor (on back) for less advanced students.
Then 15 min of stretching.
I hope this gave you some ideas.. good luck!! :))
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I think all studios should have a strength class..so that is good that you are thinking on that..I went to a studio and the beginner class was just a routine that we learned and never did anything specific for strength. I so wished for a class like Azriel has explained
Just basic strength conditioning moves for the pole..like the tucks, holds, prances, climbing and such..the building blocks that we all need especially in the beginning. I second the stretching should be saved for the end
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Dayum azriel! Your class sounds hardcore! Lol. Made me wonder if I would make it through ha ha!
Thanks for all your awesome suggestions and ideas! I will definitely look at expanding my stretch time to 25 min at the end of class and combining my pole and core ideas. I think I will have to come up with several routines to show my boss and get her feedback too. On the plus side, she is an rn and an ace cpt
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(oops I cut myself off lol)
But yeah, Im sure my boss can help me come up with alternate exercises and what not too 🙂
I’m just Soo thrilled at the idea of having my own class! Hoping to inspire some more girls into being pole addicts like me!
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Hi there,
not sure if you still need some ideas, but in my beg/int and int/adv DVD's, I have alot of pole conditioning exercises with modifications for anyone from a new student to someone who has been participating for quite a while. The exercises can be used in a circuit and are all about lifts and holds and climbs (in unique ways) using the pole.
You can find the videos here:
http://www.musefitness.com/store
also, you can check out the subject on here (Live Once Pole DVD's) to see feedback from other forum users.
Many girls have found them useful.
🙂
Elisabeth
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I would suggest not having the same set of exercises for every class. Instead, teach in blocks. Once the muscles get used to the exercise routine, progress will slow, (plus the class will get routine for the participants). I suggest teaching the same exercises in blocks so that the participants learn the exercises well. Then switch to a new set of exercises. This will not only keep the muscles challenged but the participants will stay engaged as there will regularly be new exercises to learn. I echo the others in suggesting that stretching be last,after the muscles are warmed up.
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