STARS

This is an Aquatic pattern from www.turnstep.com. (pattern 16808)

This is not my original idea--I have taken it from a favorite source and modified it several times. It works well with 8 count-- you can add to the count and if you have a big pool you can travel-- you can also do this in deep water if your pool permits-- but need buoyancy belts. This workout is also continuous no stopping... it lasts for an hour-- all levels can participate. I recommend you practice this first before you teach it--

Remind the class to stay tall and tightand to breathe ...

*Tip: All stars transition into the next ...

STAR 1

(I usually warm up with this star by making the count 30 versus 16 and all other stars count stay at 8 or 16)

1.) start with front knee lifts arms in opposition (right leading leg) (count on right leg only-- count 16)

Transition with 4 more knee lifts ...

2.) after fourth knee lift go right into alternating knee lifts with added front kick-- still counting right leg only but alernating legs or kicks...

Transition with 4 more alternating front kicks ...

3.) after fourth kick go back into Knee lifts only (counting left leg only--count 16) ...

When you have done the left leg ... transition with 4 front knee lifts with added kicks ... back into Knee lifts ... repeat steps 1 and 2. this time after the transition you will ADD 16 Ski's or strides...(long legs and arms open in a scissor fashion)

Transition with 4 extra ski's or strides back into knee lifts and repeat on the left side.

After you complete star one you are on the left side ski transition into...

STAR 2

1.) Side Knee lifts (knees point left and right similar to a crab walk-- arms can swing in front for assistance) right leg leads... count right leg only while alternating knee lifts count 16...

Transition with 4 more side knee lifts into side kicks---

2.) alternate side kicks right leg leads--leg motion similar to a pendulum except knee comes up to side and kick out... count 16 on right....

Transition with 4 more side kicks ... back into side knee lifts-- repeat all on left side (count left leg only).

Repeat steps 1 and 2 at the end of step 2's transition add a X-jack (right ankle crosses left ankle arms jack out)

Transition with 4 more x-jacks-- repeat steps 1 and 2 on left side add left side x-jack after step 2's transition ...

After you complete star two you are in left side x-jack transition into...

STAR 3

1.) Jog arms in opposition--right leg leading count 16 on right leg

Transition with 4 more jogs into mule kicks-- a mule kick pulls knee up towards chest and kicks back or digs heel back-- force comes from the butt-- the torso stays high arms go forward to assist--(RIGHT LEG ONLY for 16)

2.) Mule kick right leg only

Transition with 4 more mule kicks back into jog

3.) repeat steps 1 and 2 on left side

4.) repeat steps 1 and 2 again on right side after step 2 transition add a back lunge-- make it as easy or challenging as possible-- go back and repeat all on left side

After you complete star 3 you will be at left leg back lunge (4) after the fourth go right into

STAR 4

1.) Half knee lift counting right leg only but alternating legs (count 16) [a half knee lift is not straight forward or out to the side but in between-- if you look down legs appear to for a letter V )

Transition with 4 more 1/2 knee lifts add kick

2.) 1/2 knee lift and kick counting right leg only count 16

Transition with 4 more 1/2 knee lifts and kicks back into 1/2 knee lifts only

Repeat steps 1 and 2 on left side ....

After you complete left side go back to right side after step 2's transition (Which will be 4 1/2 knee lifts with kick-- after fourth-- hold the leg straight out bend it in so thigh is parallel with pool floor--ankle and knee is in a straight line-- with leg bent at 90 degree open the thigh in and out-- right leg only for 16--

Go back to steps 1 and 2 and repeat all on the left side ....

After you complete star 4 transition of 4 more thigh in and outs after the fourth go right into ....

STAR 5

1.) Hopscotch right leg leads (count 16 right leg only while alternating hops) [a hopscotch takes right heel and brings it across back of left thigh towards butt and vice versa in a bounce or step--reach hands back towards heel and slap right heel with left hand and left heel with right hand to be sure form is good and stay tall)

Transition with 4 more hopscotch into low back kicks (right leg ONLY)

2.) Kick back focusing on hamstring arms assist to the front-- count 16 (RIGHT LEG ONLY-- do not kick left leg yet)

Transition with 4 more kicks

Repeat steps 1 and 2 on left side

After you complete left side go back to right side... complete steps 1 and 2 after step 2's transition

3.) Bring knee from back to front and rocking horse for 16 to 32 count (you choose)

Transition with 4 more rocking horse on right leg and go back to all repeat on left side

After star 5 you will transition with last 4 rocking horse on left side go right into ....

STAR 6

1.) X- knee lift (counting right leg only for 16) [x knee lift is a knee lift where right knee crosses towards left side of body in a knee lift motion-- hip surgery people should keep knees forward]

Transition with 4 more x knee lifts

2.) Hold right knee across the body as you hammer kick heel out--called a low kick-- foot should also be flexed to form a 90 degree angle at the ankle so foot looks like (left)

Transition with 4 more low kicks

Repeat steps 1 and 2 on left side

After left side transition go back to steps 1 and 2 on right side ... after step 2 transition ...

3) Add high kick (or leg swing)-- after final low kick right leg is fully extended ... swing leg back with flexed foot and then swing all the way back forward with pointed toe-- count 16 -- [keep abs tight--and stabilize body with arms and abs]

Transition with 4 more high kicks/leg swings on right leg

Go back to top and repeat all on left side

After star 5 is complete you will be on final 4 leg swings on left leg go right into

SUPER STAR:

(only 1 transition at beginning) I use this as a cool down I keep it slow and controlled-- this should only be done quickly by very strong aqua aerobics athletes! :)

Start with knee lifts 16 count-- transition with 4 xtra knee lifts
2.) to the Knee lift with front kick on right side only
3.) The kick to the right side--
4.) Then kick to the back right leg only and
5.) then from the back leg is full extended swing leg forward--

Go right back into knee lifts and repeat on other/left side repeat as many times as needed

This is not as complicated as it seems! It is really fun and challenging-- a favorite with my girls. Again, try it before you teach it!!!! It is basically an add on format!!!

Hugs and good luck!!!!



Added by Jennifer Goulart at 9:35 PM on Thursday, May 22, 2008 EDT. Add to favorites (view favorites)
(Email: jared17@cox.net)
From: Norfolk, Virginia (USA)
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