Intermediate Pole Lesson Plan Example from trainee instructor
Introduction of Instructor to Students
- Ask everyone how they are
- Ask if anyone has any injuries, past or present - then explore further (adapt the class if necessary)
- Go through what I have planned for the lesson
- Make sure everyone is familiar with the venue and emergency procedures
- Make sure everyone can be hydrated during the class
Warm-up
- Light jog, heel kicks, high knees, star jump three times round the room or on the spot
- Move neck up and down and left and right, whilst walking on the spot
- Roll shoulders back and then forward x 8
- Arms out big circles, circles elbows, circle wrists and hands x 8 each way
- Side bends, torso rotation in a standing position
- Hip circles, one leg hip circles x 8 each way
- Knee circles, ankle circles, point and flex feet x 8 each way
- Moving Downward dog, heels to floor x 8
- Triangle legs, lean to the floor to stretch, move up and down in a lunge position, opening the hip flexors
Pole Conditioning
From the Floor
- 30-second static plank
- 10 abdominal crunches
- 10 push-ups (on knees or feet)
- 10 tricep dips (sitting with arms extended backward)
- 10 goblet squats (with kettlebell if available)
On the Pole
- Pole lunges, 8 each side, holding the pole
- Tucks, 5 each side using the inverted grip
- Shoulder shrugs from the hang tough
- Climb pole and down alternating using both legs
- Leg squats facing and holding the pole, with a straight back
- Pogo pole, explosive lifts into the air, holding and facing the pole
Moves
Pole stand
- Regression to hang tough
- Progression to kylie pose
Pole sit
- Regression, move legs to sit position and back to floor straight away
- Progression to lean back, using straight arms and staying on the pole for longer
If above are easily achieved progress to T pose of pole stand and pole sit, one handed then to no hands
Chair spin
- Regression to front hook spin
- Progression to chair spin one leg extended, two leg extended and variations of leg positions
Combinations
- Step and glide into back hook spin
- Back hook spin onto knee landing into a back arch
- Put the above two together
- Carousel spin to chair spin
- Carousel spin to attitude spin (ankle)
Cool down
- Arm across chest pull in
- Arm overhead hold the elbow
- Hold the pole and turn away with the straight arm
- Wrist, extension of wrist position, either hold with opposing hand or use the pole
- Pole hold and sit away
- Forward fold hang
- Standing triangle hold
Feedback
- What did you enjoy about today's class?
- What are you proud of?
- What did you find difficult
- Any questions?
For more information about becoming an accredited Pole fitness Instructor please visit
www.polepassion.fitness or email us at
www.polepassion.fitness or email us at
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