AEROBIC GYMNASTICS LEVEL 1 COACHES MANUAL (2016)

AEROBIC GYMNASTICS LEVEL 1 COACHES MANUAL (2016) 1

Contents Bibliography Page 3-4 1. Introduction Page 5-6 2. Basic Steps Page 7-8 3. Difficulty a. Aerostar 1&2 Page 9-17 b. Group A Page 18-21 c. Group B Page 22-24 d. Group C Page 25-28 e. Group D Page 29-33 4. Execution Page 34 5. Artistic Page 34-35 6. Step technique Page 35 7. Examples of arms choreography Page 36-37 8. Requirements table Page 38 9. Legs Choreography Page 39-68 2

BIBLIOGRAPHY 1. Federation Internationale de Gymnastique: Aerobic Gymnastics Code of Points 2013-2016 ACKNOWLEDGEMENTS 1. Dominique Mann for choreographing the Aerostar 1, Level 1 & 3 Routines. 2. Demi Botha for choreographing the Aerostar 2 & Level 2 Routines. 3. Clive Naidoo for choreographing the Step Routine. 4. Clive Naidoo, Dominique Mann, Demi Botha, Emelda Botha, Juliet Martin and Simone Mann for demonstrating the routines. 5. Gymnasts performing elements: Demi Botha Dominique Mann Wilson Mafona Geraldine Jahn Robin Klaasen Chelsea Jacobs Tamryn Stewart 6. Coaches for providing the photographs: Elize Jahn Anne Vermaak Emelda Botha Stella Stewart 3

Compiled by: Clive Naidoo I would like to thank the Aerobic Gymnastics Program Management for having the confidence to entrust this project to me. It was a challenge and a pleasure. Aerobic Program Management: The Coaches L1 Manual has been upgraded in 2016 to incorporate the Schools Aerostar 1 and Aerostar 2 Levels. The Schools Aerostar 3 is now known as Aerobic L1. The Aerobic Program management would like to thank: Clive Naidoo for his many hours spent compiling this L1 Coaches Manual and being instrumental in helping with the routines practices and videoing sessions. Emelda Botha, Demi Botha and Dominique Mann for the many hours spent compiling the new routines. A BIG thank you to Stephen from Steve s Video s for the many hours he spent filming the routines and preparing the CD s and DVD s. Many thanks to all concerned. Updated Stella Stewart in January 2016. 4

What is Aerobic Gymnastics? Aerobic gymnastics is the ability to perform continuous, complex and high intensity movement patterns to music, which originate from Traditional aerobic exercise. The routine must demonstrate continuous movement, flexibility, strength and the utilization of the seven basic steps, with perfectly executed difficulty elements. Definition of Aerobic Movement Patterns It is a combination of the seven basic aerobic steps together with arm movements; all performed to music to create dynamic, rhythmic and continuous sequences of high and low impact movements. What are the 7 basic steps? March Jog Jack Knee Up Flick Kick (Skip) High leg Kick Lunge AEROSTAR 1 and AEROSTAR 2 These 2 levels were the introduction to Aerobic Gymnastics for the Schools Program. It has now been incorporated into The Aerobic Program as entry levels into Aerobic Gymnastics. The Level 1 Coaches Manual deals with Aerostar 1 & 2, Aerobic level 1 to 3 routines and Step Routine. All these routines have prescribed music and elements. 5

Aerostar 1 & 2 and Level 1 The Aerostar 1 & 2 and Level 1 routines are compulsory routines. The whole routine is prescribed with compulsory legs and arms choreography. As well as patterns for pairs, trios and groups. Lifts are compulsory in Aerostar 1 & 2 but Level 1 you do your own lift at the beginning of the routine. Level 2 and Level 3 The Level 2 and Level 3 routines have compulsory leg choreography and the arms, lifts and patterns for groups are voluntary. Attire Girls: Leotard/Stockings/White Socks/ White Shoes T-Shirt/Shorts/White Socks/ White Shoes Boys: Unitard/Socks/ White Shoes T-Shirt/Shorts/ White Shoes No jewelry is allowed. Floor Size: Individuals, Pairs, Trios and Groups compete on a 7m x 7m floor. Class plan: Activity Warm Up Stretch Routine/Elements Cool Down/ Stretch Time + 15 Minutes + 10 Minutes + 30 Minutes + 5 Minutes 6

Aerostar 1: Difficulty Group A Push Up on knees Technical Description: Start Position: Front Support (push up position). Hands begin under the shoulders and slightly wider than shoulder width apart. Fingers pointing forward with wrist hyper extended. Knees on floor with feet crossed. Head in line with the spine. Action: Bend elbows, lowering body to 10cm from the floor. Body stays straight throughout element. End Position: Straighten arms to return to front support. Methodology (ways to learn the element): 1. Wall push-ups. 2. Push up with arms elevated (raised). 3. Front support on knees. 4. Push up from front support, coach to assist gymnast by supporting the abdominal area, while gymnast performs push up. 9

Group B L-Support with lifted buttocks Technical Description Starting Position: Seated in a piked position (legs together straight in front of body) hands flat and on either side of body. Action: While in piked position lift buttocks off the floor. Legs stay in contact with the floor. Hold position for 2 seconds. End Position: Lower (buttocks) body to floor. Methodology (ways to learn the element): 1. Beginning with a bench with legs tucked, lift body off the bench. 2. Coach supports at the waist while athlete lifts off the bench, athlete extends the legs and holds. 3. Coach supports the legs while the athlete holds the straddle or piked position. (can also be done with feet on a bench) 10

Group C Technical Description Tuck Jump Starting Position: Standing position with feet together. Action: A vertical jump with take-off from 2 feet. Knees are raised to above horizontal (to belly button or higher). End Position: Lower legs to standing position, feet together. Methodology (ways to learn the element): 1. Strengthen legs by doing lunges and squats. 2. From standing step forward jump feet together to perform a stretch jump. Ensure that the gymnasts uses the whole of the foot (flat, ball and toes) and bending the knees to start and finish the jump. 3. Practice jump on the trampoline first 4. Start from on a bench or spring board (height) and perform the jump off 11

Group D Split Technical Description Action: Legs are fully extended (One in front and one behind) and at least 170. Both legs are in contact with the floor. Upper body is up-right. Methodology (ways to learn the element): For all splits 1. Lying on the back one leg on the floor raise the other leg as far as possible. The coach s assists the gymnast by pushing the leg to its maximum (without the gymnast feeling pain) this is repeated on both legs. 2. In the same position, the coach holds the lifted leg and the gymnast pushes against the coach s hands. The gymnast stops push and the coaches extended the leg further (without pain). 12

AEROSTAR 2 Group A Straddle Push up Straddle Push 10 cm Technical Description Start Position: Front Support (push up position). Hands begin under the shoulders and slightly wider than shoulder width apart. Fingers pointing forward with wrist hyper extended. Legs and feet in straddle position. Head in line with the spine. Action: Bend elbows, lowering body to 10cm from the floor. Body stays straight throughout element. End Position: Straighten arms to return to front support. Methodology (ways to learn the element): 1. Wall pushups. 2 Push up with arms elevated (raised). 3. Front support on knees. 4. Push up from front support, coach to assist gymnast by supporting the abdominal area, while gymnast performs push up. 13

Group B Technical Description L-Support with lifted buttocks 1 Leg Lifted Starting Position: Seated in a piked position (legs together straight in front of body) hands flat and on either side of body. Action: While in piked position lift buttocks off the floor. Legs stay in contact with the floor. Hold position for 2 seconds. End Position: Lower (buttocks) body to floor. Methodology (ways to learn the element): 1. Beginning with a bench with legs tucked, lift body off the bench. 2. Coach supports at the waist while athlete lifts off the bench, athlete extends the legs and holds. 3. Coach supports the legs while the athlete holds the straddle or piked position. (can also be done with feet on a bench) 14

Group D Technical Description Full Turn Starting Position: From a lunge position, one leg in front of the other. Action: A full turn (360 ) is performed while balancing on one leg. The turn must be performed on the ball of the foot and the foot must stay in contact with the floor. Optional placement of the free leg and arms. End Position: Turn must be completed where it started i.e. Full 360 deg. Methodology (ways to learn the elements): 1. Balance on ball of the foot (standing position) 2. Then add a half ½ turn. Then with the use of the arms add a full turn. 17

Group: A Skill Chart Aerobic Levels 1-3. Element Name: Regular Push Up Start Position: Front Support (push up position). Hands begin under the shoulders and slightly wider than shoulder width apart. Fingers pointing forward with wrist hyper extended. Feet together with toes pointing forward. Head in line with the spine. Action: Bend elbows, lowering body to the floor, perform a push up with a downward and upward phase. Body stays straight throughout element. End Position: Straighten arms to return to front support. 18

Element Name: 1 Leg Push Up Start Position: Front Support (push up position). Hands begin under the shoulders and slightly wider than shoulder width apart. Fingers pointing forward with wrist hyper extended. One foot on the floor and one foot raised which is (horizontal to the floor) level with the body. Head in line with the spine. Action: Bend elbows, lowering body to the floor, perform push up with downward and upward phase. Body stays straight throughout element. End Position: Straighten arms to return to front support. 19

Element Name: 1 Leg Hinge Push Up 20

Start Position: Front Support (push up position). Hands begin under the shoulders and slightly wider than shoulder width apart. Fingers pointing forward with wrist hyper extended. Toes pointing forward. 1 Leg Lifted.Head in line with the spine. Action: A 4-phase push up where the body moves downward and shifts backwards. The elbows lower to the floor towards the feet. Then the body moves forward and upward. Body stays straight throughout element. End Position: Straighten arms to return to front support. 1 Leg lifted. Methodology (ways to learn the element): 1. Wall pushups. 1 Push up with arms elevated (raised). 2 Front support on knees. 3 Push up from front support, coach to assist gymnast by supporting the abdominal area, while gymnast performs push up. 21

Group: B Element Name: Straddle Support one arm in front and one at back Starting Position: Seated in a straddle position with legs minimum 90 apart, one arm in front of body and one arm behind body. Hands flat Action: While in straddle position the body is supported by both arms with only the hands in contact with the floor. Point toes and hold for 2 seconds. End Position: Lower (buttocks and legs) body to the floor. 22

Element Name: Straddle Support Starting Position: Seated in a straddle position with legs minimum of 90 apart. Both Hands flat and in front of body. Action: While in straddle position push the body is supported by both arms with only the hands in contact with the floor. Point toes and hold for 2 seconds. End Position: Lower (buttocks and legs) body to the floor. 23

Element Name: L- Support Starting Position: Seated in a piked position (legs straight in front of body) hands flat and on either side of body and close to the hips. Action: While in a piked position the body is support by both arms with only the arms in contact with the floor. Legs parallel to the floor. Hold position for 2 seconds. End Position: Lower body to floor. Methodology (ways to learn the element): 1. Beginning with a bench with legs tucked, lift body off the bench. 2. Coach supports at the waist while athlete lifts body off the bench, athlete extends legs and holds position. 3. Coach supports the legs while the athlete holds the straddle or piked- position. (can also be done with feet on a bench) 24

Group: C Element Name: Air Turn Starting Position: Standing position with feet together. Action: A two foot take off perform a vertical jump with body straight, while airborne the body turn 360. Arms are optional. End Position: Landing on 2 feet, feet together, bend legs to absorb landing. 25

Element Name: Cossack Jump Starting Position: Standing position with feet together. Action: A two foot take off, perform a vertical jump where both legs lift parallel to the floor or higher with one leg bent at the knee (Cossack). The thighs of both legs are together and parallel to the floor. End Position: Landing on 2 feet, feet together, bend legs to absorb landing. 26

Element Name: Straddle Jump Starting Position: Standing position with feet together. Action: A two foot take off, perform a vertical jump where the legs are lifted into an airborne straddle position (90º wide). Arms and truck extended over the legs as they are elevated. The angle between trunk and legs must not be more than 60º. The legs must be parallel to or higher than the floor. End Position: Landing on 2 feet, feet together, bend legs to absorb landing. 27

Element Name: ½ Turn Cossack Jump Starting Position: Standing position with feet together. Action: A two foot take off, perform a vertical jump where both legs lift parallel to the floor or higher with one leg bent at the knee (Cossack). The thighs of both legs are together and parallel to the floor, while airborne turn 180º. End Position: Landing on 2 feet, feet together, bend legs to absorb landing. 28

Group: D Element Name: 4 Consecutive Sagittal High Leg Kicks (Toe at should height) Starting Position: From a standing position. Action: 4 Alternating Sagittal high leg kicks, toe to shoulder height. Both legs straight. End Position: Standing feet together. 29

Element Name: Split Starting Position: Action: Legs are fully extended (one in front and one behind) and at least 170. End Position: Both legs are in contact with the floor. Upper body is up-right. 30

Element Name: 1/1 Turn Starting Position: From a lunge position, one leg in front of the other. Action: A full turn (360 ) is performed while balancing on one leg. The turn must be performed on the ball of the foot and the foot must stay in contact with the floor. Optional placement of the free leg and arms. Methodology (ways to learn the elements): 1.Balance on ball of the foot (standing position) 2. Then add a half ½ turn. 3. Then with the use of the arms add a full turn. 31

Element Name: Vertical Split Starting Position: From a standing position. Action: While one leg supports the body, the other leg is lifted 180º to a vertical split. The hands touch the floor besides the supporting foot. Head, truck and leg are all in alignment. End Position: Standing position. 32

Element Name: Split through (Pancake) Starting Position: Action: End Position: Frontal split The torso folds forward until the chest is on the floor. The legs continue the rotation at the hip joint until the body is in an extended prone position. prone position 33

Execution Every movement must be performed with perfect execution. That means that the correct posture must be maintained throughout the routine. Body alignment must be maintained while moving. Arm movements must show a clear starting and ending position for every movement. Feet and arms must be fully extended when required. Toes must be pointed to show full extension. In Pairs, Trio s and Groups gymnasts must move as a unit. Artistic Composition: To assist with the arms choreography for Level 2 and Level 3 there are some examples of arm positions with the 7 basic steps. Coaches may use any variety and variation of these positions. This is in no means all the possible arms positions that can be used. Arm movements must be combined and each leg movement must have a corresponding arm movement. Arm movements must be linked in a smooth and dynamic way. Arm movements must show a combination of short and long levers. The more complex the arm movements are performed with the correct legs choreography, the higher the artistic, composition score will be received. Below are some examples of some arm movements that can be used. These are just a few examples but by no means an exhaustive list. Space Gymnasts must follow the prescribed (set) floor pattern of the routines. For pairs, trio s and groups coaches must change the patterns and formation of the gymnasts but the overall floor pattern must stay the same. 34

Presentation Gymnasts must have an athletic impression with all movements being sharp and clear. They must also show self-confidence, physical energy and showmanship. Facial expressions must be natural. Eye contact must be made with the audience, judges and partners for pairs, trio and group. Timing and Synchronization Timing is the ability to work on the beat of the music. Gymnasts must perform all movements to the music. Synchronization is for pairs, trios and groups and is the ability for all the gymnasts to perform the moves at the same time. They must move as one. Lifts A lift is defined as: when one or more competitors are lifted off the ground by partner (s), showing a precise shape. A lift may involve any combination of competitors. A lift may demonstrate different shapes and different formations but these must be performed at the same time. A lift begins when a competitor is lifted off the floor and will finish when all the competitors are down on the floor. The lifted person touching the floor while lifted will be considered as a fall. A lift may NOT be higher than one gymnast on top of another. Step Technique When stepping onto the step ensure that your foot is flat and the whole foot is on the step (heel on step) When stepping off the step, toe ball heel (heel on the floor) Always stay close to the step Body position is upright. Do not lean forward or back When body is turned to the side always step with the leg closest to the step Step dimension s: 96cm x 38cm x 15cm high. 35

Aerobic Gymnastics Aerostar 1 to Level 3 and Step. AEROSTAR 1 AEROSTAR 2 AEROSTAR 3 OR LEVEL 1 Level 2 Level 3 AEROBIC STEP Age TBA year of Competition TBA year of competition U11 O11 U11 O11 U13 O13 U13 O13 Category Individual & Pairs Individuals & Pairs Individual, Pairs,TR,GR (5) Individual, Pairs,TR,GR (5) Individual, Pairs,TR,GR (5) TEAM OF 6 Music Prescribed Prescribed Prescribed Prescribed Prescribed Prescribed Length No. 4 5 5 6 6 0 Difficulty elements Competition 7m X 7m 7m X 7m 7m X 7m 7m X 7m 7m X 7m 7m X 7m space Compulsory Elements 0 A Push up on knees B L-Support lifted bottom C Tuck Jump D Split A Straddle push up B L-Support lifted bottom, one leg lifted C Tuck jump D Split D 1/1 Turn A Push up B Straddle support one hand front one behind C Cossack jump D 1/1 Turn D 4 Consecutive sagittal high kicks A One leg push up B Straddle support C 1/1 Air turn C Straddle jump D Split D 1/1Turn A Lifted Leg Hinge push up B L-Support C ½ Turn Cossack Jump C Straddle jump D Vertical Split D Pancake Lifts 1 1 1 1 1 0 38

AEROSTAR 1 LEGS Block Direction Counts 1 FRONT lift lift lift lift lift lift lift lift 2 FRONT step off step off split split split split 3 RIGHT legs in to stag hold hold turn to face side R in L-position 4 RIGHT lift buttocks hold hold hold hold hold down straddle 5 RIGHT lie on back open legs to position close legs stand up to face front 39

R L R L R L 6 FRONT run run run run step together jack close L R L R 7 SIDE R step BEHIND STEP TOGETHER HOP TO BACK HOP TO FRONT Pose pose L R L R R 8 SIDE L LUNGE together lunge together shoot shoot step join to front L R L 9 Side l chase` step turn back step together R L R L 10 back flick kick flick kick lunge together lunge back together to L R L R R 11 back step chase` pendulum pundulam together run 40

L R L R 12 circle run run run togther kick together squat togther to L R L R 13 side L step together tuck jump together hold lunge hold 14 15 L R L R L diagonal L step turn step turn step gallop jump lunge L L diagonal L step together step together jack together swist swist 16 front transition to push up 17 side R hold hold push up sitting turn 41

18 pose to finish AEROSTAR 1 ARMS Block Direction Counts R 1 L R 2 L R 3 L Hand to chest hand up R 4 L L-SUPPORT 5 transition up 42

R straight bent to shoulder bent to shoulder straight hands to side hold cross over chest side bent to 6 L bent to shoulder straight straight shoulder hands to side side R bent to shoulder straight bent to shoulder straight holds on hips holds on hips straight up hold bent to hand on r 7 L straight bent to shoulder straight shoulder holds on hips holds on hips knee R on hip hold hold hold roll roll hands on knees hands on knees 8 L forward hold hold hold roll roll hands on knees hands on knees R circle in front of face on hip forward thumb 9 L circle in front of face hands to side hands to side hands to side up R 10 L hands behind head 90 degree fingers out hold hold hands on hips hands on hips hands on hips hands on hips hands behind 90 degree fingers head out R in straight out hands to side hold up down side flick out 11 L in straight out hands to side hold down up side flick out 43

R roll roll roll side side side hands on knees side 12 L roll roll roll side side side hands on knees side R prepare for tuck jump down hold 13 L up hold R in to body straight up out to side side hold hold hold hold 14 L in to body straight up out to side side R straight up feel down body hands on hips hands on hips in straight side 15 L straight up feel down body hands on hips hands on hips straight side in R arms circle to side transition down 16 L in to chest R 17 L PUSH UP R 18 L out 1 44

AEROSTAR 2 LEGS Block Direction Counts 1 start position turn clock wise swat swat roll roll R 2 stand stand prepare for element single turn step hold R L R L R L R L 3 step side step behind step side step front v step v step v step together L R R L L R 4 step kick step kick step together jack together R 5 turn L step squat squat prepare for push up 6 push up push up legs in stand stand hop to front 45

R L R L L R 7 shoot shoot shuffle shuffle step together lunge back together R R L L R R R R 8 knee up knee up knee up knee up knee up knee up kick together L R L 9 step turn turn turn step together tuck jump tuck jump 10 hold hold hold hold hold hold hold hold 11 shuffle shuffle transition to floor transition to floor 12 turn turn turn turn hold hold hold hold 46

13 L-support L-support L-support L-support L-support L-support down down 14 slide on floor slide stand stand stand stand L R R L 15 mambo mambo shuffle shuffle step together jack close L R R L R 16 step back kick step back kick hold hold step hold 17 cartwheel cartwheel cartwheel cartwheel squat squat on knees on knees 18 split split split split split split turn finish 47

AEROSTAR 2 ARMS Block Direction R 1 L Counts touch shoulder arms down touch shoulder arms down R 2 L R 3 L straight side bent arm to head bent arm to head straight side bent arm to head round head round head arms down arms down bent arm to head straight side round head round head arms down arms down straight side 4 L hands to chest hands to chest circle arms up down arms hands to hands to straight arms straight arms straight arms straight chest chest R clasp hands clasp hands clasp hands clasp hands R circle arms back 5 L 48

R 6 L R 7 L hands on hands on straight straight hips hips straight side straight side forward palms up forward palms up hands on hands on straight straight hips hips straight side straight side forward palms up forward palms up R Egyptian arms Egyptian arms Egyptian arms Egyptian arms straight side straight side straight side straight side 8 L Egyptian arms Egyptian arms Egyptian arms Egyptian arms straight side straight side straight side straight side R 9 L circle arm back circle arm back circle arm circle arm back back straight forward straight forward down down R circle arm up circle arm up down down 10 L circle arm up circle arm up down down on hip on hip down down 49

R salute salute 11 L hand on hip hand on hip R 12 L R 13 L R 14 L straight forward R straight side straight side straight side straight side straight side down straight forward 15 L hand on hip hand on hip straight side straight side straight side down hold R elbow hold R elbow R 16 L straight side circle arm in circle arm in straight side straight side 45⁰ straight side 45⁰ straight side 45⁰ straight side 45⁰ front front up45⁰ up45⁰ straight side circle arm in Circle 45⁰ straight side 45⁰ straight side 45⁰ straight side 45⁰ front arm in front touch shoulder touch shoulder 50

R 17 L R 18 L 51

Aerobics L 1 Legs ( School Aerostar 3) Block Directio n Counts POSE ARM MOVEMENT FOR INDIVIDUALS 1 FRONT LIFT LIFT LIFT LIFT FOR MP,TRIO AND GROUP 1 2 3 4 L R L R R L R 2 FRONT STEP BEHIND STEP TOGETHER RUN RUN STEP TOGETHER 3 FRONT 4 KICKS 4 FRONT CHASE' JACK TOGETHER LUNG TOGTHER R L R L R 5 FRONT FLICK KICK FLICK KICK RUN RUN RUN TOGETHER 6 FRONT TRANSITION DOWN TO FLOOR SIT 52

7 FRONT TRANSITION TO PUSH UP SIT SIT 8 FRONT TRANSITION STAND UP L R R L R 9 FRONT STEP CROSS STEP BACK CHASE' STEP FRONT STEPSIDE STEP BEHIND TOGTHER R L R L R R L L 10 FRONT V STEP KNEE UP KNEE UP L R 11 FRONT CHASE' CHASE' 12 FRONT PREPARE FOR COSSACK COSSACK 53

RUN L L R 13 FRONT LUNGE TOGETHER LUNGE TOGTHER RUN RUN KNEE KNEE 14 FRONT PREPARE FOR SINGLE TUNE HOLD R L R L 15 FRONT STEP SIDE STEP FRONT DRAG HEEL TOGTHER STEP SIDE STEP FRONT DRAG HEEL TOGTHER 16 FRONT LUNGE TOGETHER LUNGE TOGETHER JACK TOGETHER POSE 17 FRONT TRANSITION DOWN TO FLOOR 18 FRONT STRADLER SUPPORT ONE HAND FONT ONE HAND SIDE 19 FRONT TRANSITION UP 54

R L R 20 FRONT STEP TURN STEP TOGETHER R L R L L 21 FRONT SHOOT SHOOT SHOOT SHOOT CASE' STEP TOGETHER L R L L R 22 FRONT BOX STEP RUN RUN SHOOT SHOOT 23 FRONT LUNGE TOGETHER LUNGE TOGETHER JUMP TO FONT HOLD TO FINISH POSE 55

Aerobics L2 Legs Block Direction Counts 1 FRONT straddle support 2 FRONT transition up L L R L R 3 FRONT SHOOT CROSS RUN RUN FLICK KICK STEP SQUAT SHOOT R L R L R 4 FRONT STEP SIDE BEHIND STEP SIDE STEP CROSS STEP TOGETHER JACK TOGETHER 5 FRONT 1/1 TURN R L R L L R 6 FRONT RUN RUN RUN RUN FLICK KICK FLICK KICK 56

7 FRONT TRANSITION TO SPLIT 8 FRONT TRANSITION UP R L R R L 9 FRONT RUN RUN KNEE UP KICK KICK R L R 10 FRONT CHASE' STEP JACK KNEE UP KNEE UP 11 FRONT JUMP 1/1 TURN R L 12 FRONT JUMP TOGETHER FLICK KICK FLICK KICK STEP TOGETHER 57

13 FRONT TRANSITION DOWN 14 FRONT ONE LEG PUSH UP 15 FRONT TRANSITION UP R L R L R 16 FRONT SHOOT TOGETEHER SHOOT TOGETHER LUNGE RUN KICK TOGETHER R L R L 17 FRONT JACK AIR JACK RUN RUN WALK WALK JACK TOGETHER 18 FRONT CHASE' JACK TOGETHER JACK TOGETHER 58

19 FRONT LUNGE TOGETEER R L L SHOOT FRONT TOGETHER SHOOT FRONT TOGETHER KNEE UP TOGETHER R 20 FRONT LUNGE STRADDLE JUMP 21 FRONT TRANSITION DOWN 22 FRONT INDIVIDUALS FINISH TRANSITION UP JACK TOGETHER JACK TOGETHER 23 FRONT LIFT FOR MP TRIO GROUP 24 FRONT 1 2 3 4 5 6 8 59

Aerobics L3 Legs MP TRIO GROUP Block Direction Counts 1 FRONT LIFT TRANSITION OUT 2 FRONT TRANSITION DOWN TO FLOOR PANCAKE SQUAT INDIVIDUAL 1 FRONT TRANSITION DOWN TO FLOOR PANCAKE 2 FRONT TRANSITION UP TO STANDING R L L L R L 3 FRONT SHOOT SHOOT CHASE SHOOT RUN RUN RUN 60

R L R R L 4 FRONT STEP SIDE STEPBEHIND STEP TOGETHER KNEE UP CLOSE KNEE UP CLOSE 5 FRONT TRANSITION DOWN 6 FRONT TRANSITION UP R L L R 7 FRONT DRAG DRAG STEP BALL CHANGE KNEE UP CLOSE KNEE UP CLOSE R R R 8 FRONT STEP BACK GALLOP STEP TOGETHER SHOOT CROSS TOGETHER JACK TOGETHER 9 FRONT STRADDLE JUMP HOLD 61

R L R L R L 10 FRONT V STEP STEP TAP BEHIND TURN TO FRONT L R 11 FRONT STAR JUMP FLICK KICK FLICK KICK ROCK R L L R L R 12 FRONT STEP HOP STEP SHOOT RUN RUN RUN TOGETHER R R L R 13 FRONT STEP CHASE' STEP TOGETHER KNEE UP STEP CROSS KICK TOGETHER L R 14 FRONT STEP ACROSS DRAG TOGETHER SQUAT TOGETHER 15 FRONT VERTICAL SPLIT 16 FRONT TRANSITION DOWN 62

17 FRONT L-SUPPORT 18 FRONT TRANSITION UP R L R 19 FRONT RUN RUN LUNGE TOGETHER LUNGE TOGETHER SHOOT CLOSE R L R 20 FRONT JACK CLOSE JACK CLOSE WALK WALK KNEE UP CLOSE 21 FRONT TRANSITION DOWN 22 FRONT ONE LEG HINGE PUSH UP 23 FRONT TRANSITION UP 63

R L 24 FRONT RUN RUN STEP CHASE' KNEE UP JACK AIR JACK 25 1/2Turn COSSACK POSE TO FINISH 64

STEP LEGS Block Direction Counts step1 step 2 step 3 FRONT step 4 step 5 step 6 R on L on R off L off R on L on R off L off 1 FRONT basic step basic step R on L on R off L off R on L on R off L off 2 FRONT V step V step R on L knee up L off R off L on R knee up R off L off 3 FRONT knee up knee up R on L knee up L off R off L on R knee up R off L off 4 FRONT knee up knee up 5 FRONT Mambo Mambo 65

6 FRONT Step touch round step Step touch round step Step touch round step Step touch round step 7 FRONT pick up step and move to formation 2 8 FRONT pick up step and move to formation 2 step 4 step 1 FRONT step 5 step 2 step6 step3 L on R on L off R off tap R on L on R off L off tap 9 FRONT Turn step Turn step 10 FRONT Shuffle Shuffle L on R curl R off L off R on L curl L off R off 11 FRONT Hamstring curl Hamstring curl 66

L on R curl R off L off R on L curl L off R off 12 FRONT Hamstring curl Hamstring curl 13 FRONT walk round step R on L kick L off behind R off behind R on L kick L off R off 14 FRONT kick Kick 15 FRONT pick up step and move to formation 3 16 FRONT pick up step and move to formation 3 FRONT step 6 step 3 step 4 step 5 step 2 step 1 67

R on L off R on L off R off L on R off L on 17 FRONT stomp R off L off R on L on R off L off 18 FRONT basic jack 19 FRONT repeater 3 knees 20 FRONT repeater knee up side extension hamstring 21 FRONT move to finishing position 1 2 3 4 5 6 8 68