Intermediate Pole Lesson Plan Example, from trainee instructor - Pole Passion Instructor Training 2023

 

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

theteam@passion-fitness.com

Why is an effective warmup important before any pole fitness class ?

An effective warm-up before a pole fitness class that heavily involves the upper body is essential for several reasons:

 1. Injury Prevention: Warming up increases blood flow to muscles, making them more pliable and reducing the risk of strains and sprains. 

 2. Improved Performance: A proper warm-up can enhance muscle flexibility and joint mobility, which can lead to better performance during pole fitness exercises. 

 3. Enhanced Muscle Function: Warming up primes your muscles and nervous system, making them more responsive and efficient for the movements you perform. 

 4. Mental Preparation: A warm-up also helps mentally prepare you for the class, increasing focus and concentration. For a pole fitness warm-up targeting the upper body, consider including moves such as:

 1. Arm Circles: Forward and backward arm circles to increase shoulder joint mobility. 

 2. Shoulder Rolls: Gentle shoulder rolls to reduce tension in the upper back and shoulders. 

 3. Push-Ups: Modified or full push-ups using the pole to engage the chest and triceps. 

 4. Planks: Holding a plank position to engage core and upper body muscles. This can be done on the floor or diagonal planks using the pole. 

 5. Shoulder Stretches: Stretching the shoulders and chest to improve flexibility. 

 6. Wrist and Hand Stretches: Stretching the wrists and hands to prepare for gripping the pole. 

 7. Light Pole Spins: Performing slow and controlled spins on the pole to get used to the grip and motion.

 Your warmups can include the pole too. Always start with gentle movements and gradually increase intensity to avoid overexertion. Tailor your warm-up to the fitness level of the group and the specific activities you'll be doing in your pole fitness class. Make sure you have used all the muscles you intend to use in your class, which is pretty much all of the muscles of the body :)) 

 For more information about Pole fitness, events, pole camps, and competitions, visit

  www.polepassion.fitness  Leaders and innovators in Pole fitness since 2001

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Worth, Crawley
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RH10 4ST

Pole Dance Fitness Classes are perfect for all women aged 16+  Join our fun and friendly classes
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Instructors: Nikki Fenton, Lindsey Hopcraft, Jana Polovkova & Kay Penney
Assistances: Samantha Clarke, Grace Croft
 Apprentice Instructor -    We currently have an apprentice position available  Email us if you are interested

MONDAY'S CLASS   - 8.30 - 9.30pm - Nikki
TUESDAY'S CLASS  - 8.30 - 9.30pm - Lindsey starting 27th January 2015
FRIDAY'S CLASS     - 7.30 - 8.30pm - Jana

All welcome mixed ability classes

Jana's Qualifications:
Accredited Advanced Level 3 Pole Fitness Instructor Qualified
First Aid Certified
Dance qualified

Nikki's Qualifications:
Accredited Advanced Level 2 Pole Fitness Instructor Qualified
First Aid Certified
Dance qualified

Lindsey's Qualifications:
Accredited Advanced Level 3 Pole Fitness Instructor Qualified
First Aid Certified

Kay's Qualifications:
Accredited Advanced Level 3 Pole Fitness Instructor Qualified
First Aid Certified
Assessor & course coordinator with 10 years pole teaching experience (Pole Passion founder)
ETM qualified group fitness professional Level 3

Sam's Qualifications:
Accredited Advanced Level 3 Pole Fitness Instructor Qualified
First Aid Certified

No of poles: 8 x 2.5Mtrs 38mm RPole Portable Free Standing Pole Dance Poles

When: Every Monday 8.30-9.30pm, Every Tuesday 8.30-9.30pm and Every Friday 7:30pm-8:30pm

www.polepassion.com