I teach a freestyle class that incorporates SAQ and plyometrics. I start with two tabata rounds (after a warm up) do 4-5 minutes of upper body strength and then do 5 minutes of plyometrics (45/15 intervals). Another 5 minutes of lower body strength then 10 minutes of SAQ (45/15 intervals). I am looking for suggestions on SAQ drills that I can do in group x studio. We use the step and do ladder drills w/o the ladder. We use the step for plyo so members can adjust the height. I am doing speed step, t-step, stomp and straddle, ladder drills, etc. Any additional ideas or resources are welcome.
With your step –
(like the stomp straddle, but with more agility) stomp, straddle, stomp, cross foot behind
one foot on floor, tap other foot’s toes on bench. switch. quickly. Like a soccer ball trap.
same as above but with heels.
Same as two above but for agility do two toe taps and then two heel taps and then two toe taps and then two heel taps
(3 counts = agility) step up, down, down, up, down, down, up, down, down, up, down, down. Breakdown… step is lengthwise in front of you. Count 1, step onto step with your right foot. It’s quick, so don’t take the time to lift your left knee in the air – the left foot will come off the ground but you don’t get a count to lift the knee. Count 2, left foot lands on floor. Count 3, step on the floor with your right foot. Count 4, step up onto the step with your left foot(no knee lift). Count 5, right foot steps on floor. Count 6, left foot steps down on floor.
If this is the type of thing that is helpful to you, I have a ton more drills. I taught SAQ and Tabata for 4 years.
Thanks Nancy, those are great drills! I do the speed straddles but only with the toes, never have tried the heels. I am excited to add these to my list. Any drills you are willing to share I would love to have. Would it be easier with direct email or using this method?
So glad you answered my questions.
This method is fine.
But speed straddles aren’t the same thing as tapping on the step with the heels or toes. Sorry that I wasn’t clear. Each time there is a space between lines, it’s a different drill. When you wrote, “speed step,” I assumed that you meant you go up up down down up up down down very fast, like a march but marching on top for two steps and marching on the floor for two steps. I call those “speed basics.” A speed straddle is similar, but imagine that you’re standing on top of the step so your feet are parallel to the long side of the step. Now when you go down down, you’re abducting the legs wide and when you’re going up you’re adducting back to a standing position on top of the step. Down wide, down wide, up narrow, up narrow.
Clear as mud?
I have some drills on youtube that I did for a friend who was using the step for her first time in her Tabata class. Let me see if I can dig those up for you. They might not all be applicable but you could maybe use one or two.
A quick video I made for a friend who was starting her first Tabata class and needed some HIIT drills she could do on the step.
Hi Nancy, the video is great! The ladder drill, one two pop, is similar to the drill in your video with the exception that I have them pop their knee up rather than stay low. From the long side of the step, right foot on, left foot on, right foot off then left knee up and reverse. I am going to try it your way and see how it is different. I do toe taps around the bench and sometimes have them lean forward over the bench like in your video and pick up the pace. If you have more, I would be thrilled to learn them. Thanks so much for all your help.