Step History & Evolution

The Evolution: Combinations and Variations

Fitness is all about adaptation. As our bodies adapt, so do our minds.

With any new mode of training, one has to establish neuromuscular pathways through repetition. Once the pathways are established, little thought has to go into executing neuromuscular patterns.

The mind becomes proficient in processing and sending signals and over time, the movements become automatic. This automation allows movements to be performed thoroughout a full range of motion and at a greater intensity.

But for many, proficiency can lead to boredom.

So, the next logical progression in step training was to combine movements into patterns or "combinations". Step gradually evolved from repetitive athletic moves into more "creative" choreographed combinations.

"Combinations and Variations" presented new moves and a new mental challenge for instructors and participants alike.

However, as it was evolving in this direction, Reebok University emphasized the need to learn the basics of step with a linear approach, with repetition and changing only one element at time, without building combinations.

As written in the Step Reebok Combinations and Variations I Manual (published by RU Press, 1994),

"...the goal of Step Reebok is to expand the fitness industry's population of regular exercisers by providing a simple, yet challenging, low-impact workout. Therefore, variety, not complexity, is the major consideration in designing step training pattern combinations and sequences. This uncomplicated approach and the adjustability of the platform make step training unique and inviting for all fitness levels."

The new terminology published in the Combinations and Variations I Manual included:

Traveling Variations - Corner to Corner, Over the Top and Across the Top

Footwork - Lunges

Variation - Propulsions, defined as both feet leaving the floor or platform at the same time. Because they are high impact, they should not be performed for more than 1 minute at a time in order to reduce musculoskeletal stress.

Mixed Approaches - combining 2 or more approaches within one combination, example - "T-Step"

Floor Mix Patterns - combination of step training patterns performed on the platform and on the floor.

Step Reebok Combinations and Variations II, also officially published in 1994, allowed for more intricate and challenging choreography combinations. These consisted of multiple skill step training patterns, 2 or more in a sequence.

The following were added as new Step Reebok Terminology:

Traveling Directional Variations: Around the Platform, Around the Corner

Footwork Variations: L- Step, U-Turn, 1/4 Hop Turn Step, 1/2 Hop Turn Step

Traveling Variations: A-Step

An example of the many multiskill sequences offered in CVII:

R Knee Lift with a 3-part repeater (8 counts)
Turn Step 1 time (4 counts)
Sindle lead Knee Lift (4 counts)
Over the Top 3 times (12 counts)
Turn Step 1 time to face opposite from starting position (4 counts)
Repeat sequence starting with L leg.

The manual also helped to further develop an understanding of musical phrasing, verbal cueing, visual cueing ("for a 'turn step', circle the hand over head") and gave tips for adding new step pattern combinations or sequences.

Joining the Team for Combinations and Variations was Dennis Fiore, M.A., who had been a dancer and veteran instructor at Jane Fonda's Workout in San Francisco, and acknowledgements for contributions were made to Candice Copeland-Brooks, Joy Prouty, Karen Tichenor, and Bob Rich.

In 1994, Reebok released "Aerostep" which was an example of a floor-mix workout, introduced in the Combinations and Variations Program.

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Next: Step History - A Fork in the Road, Intensity or Complexity?