STEP1

WARM UP SEGMENT SHOULD INCLUDE:

*Off the bench moves to slightly increase heartrate & blood flow to muscles

*Transition to some platform stepping for orientation

*Achilles/soleus/gastrocnemius stretches for preparation

*Hip flexor focus

CONCERNS:

When stepping off the bench many students have a tendency to reach too far back with their leading leg. This causes the body to lean slightly forward, placing extra stress on the Achilles and calf. this "over stress" can be compounded if the person is moving rapidly or is stepping down from a taller height.

The support of the shoe is a primary factor for injury prevention, as is a concerted effort to avoid over use syndrome. A good step training shoe needs adequate heel lift to accommodate the stresses on the Achilles and calf.

Problems can arise from excess pounding on both the step and the floor. A flat foot placement on the step is necessary to maintain balance, and will also reduce the amount of stress on the leg, ankle and foot. Place your entire foot on the step without allowing your heel to hang over the edge.

***Do not lock knees on the descending phase of a step movement.

***Avoid any movements traveling forward and down off the front of the bench. This exerts the greatest amount of force on the knee.

***Do not lean too far forward when completing lunges from the top.

***Step up onto bench using heel first instead of toe or ball of foot.

Many people sweat more in step classes than in traditional aerobic classes. This is attibutable in part to the consistent use of the major leg and gluteal muscles. Though the speed is much slower, the body is definitely working harder. Be careful the stepping area does not become too slippery especially on humid days.

The cool down is an important component to promote physiological recovery, psychological relaxation and prevention of delayed onset soreness. The major muscles that need to be stretched are the soleus, gastrocnemius, quadriceps, hamstrings, gluteus maximus and torso.