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Step History - Power
Adding Power
Step height moderated appropriate
to knee angle, and hand weights were no longer
recommended while stepping. These were 2 variables that
added challenge and increased intensity, so what could be done
next to introduce a new training stimulus?
For those who had adapted to this
relatively low impact mode of training,
one of the next variables for challenge and increased intensity
was to put impact into it - so "power" moves
were introduced.
The Guidelines
for Power Step addressed landing lightly on
the step in jumps, avoiding propulsive movement
when stepping off the platform onto
the floor, avoiding stepping up with the
back facing the platform, proper technique in parallel
squat lunges, and unloading in hop
turns.
In 1/2 hop turns, it
was recommended that they be performed in the direction of the
supporting leg. In 1/4 hop turns, which
allow for more time to complete the turn and less room for technique
error, they could be executed in either direction.
Additions to the Glossary of Terms:
Lead: The foot which
begins the sequence, moving on the 1 count - Note was added: All
single lead steps should be performed for no longer than 1 minute
before changing to the other lead.
Holding Pattern: single
or alternating lead pattern that is repeated while a visual or
verbal preview is provided. Note added: if a single lead, be
sure to balance the workload by performing the approximate same
amount of time on the other lead.
Propulsion: any pattern
in which both feet are off the floor or the platform at the same
time. Such movements should be limited to
1 minute before changing to a less stressful pattern.
It was further recommended that propulsion movements be performed up
onto the platform rather than down off of the platform.
Verbal Preview: Explanation
of upcoming pattern done in a previous or holding pattern.
Visual Preview: demonstration
of upcoming pattern done while participants stay in a previous
or holding pattern.
The Power Moves:
Runs - small leaps from one foot to
the other foot performed on the platform
Hops - performed after placing one or both
feet on the platform and lifting the body weight up, allowing it to
return to the platform.
Leaps - higher than runs, they are
performed from the floor onto the platform with one foot.
Jumps - both feet from floor onto
platform
Step Reebok Power Combinations (1993)
also introduced the following choreographic
building techniques:
Approach
to Approach Technique
Pyramid
Building Technique
Layering
Building Technique
Insert
Building Technique
Add-On
Building Technique
Extended
Sequence Building Method
So with the addition of power moves,
higher impact and higher intensity was now an option. However,
one should be able to control the landing going
up onto the platform, therefore proficiency with basic Step Reebok
patterns was recommended.
Jumping down off the platform was not recommended. The
increased vertical forces that accompanied the downward movement
from the elevated platfrom was found to increase the participant's
risk of injury.
For more on this subject see step faq, jacks off the platform.
With the introduction of higher impact power
moves, the choice still belonged to the participants.
They could perform the lower risk, low impact basic moves or
opt to increase intensity with higher impact by adding "power".
In 1993, Reebok released
the second video in the Step Reebok series: The
Power Workout.
Next: Step History - Combinations
and Variations I & II
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