Student Handout - Pole Dancing Intermediate Course
Week 1: The Beginners Pole Dancing Course with a Twist!
* Recap the whole of the beginners course – Bring beginner pole-dancing moves list with you for easier recall.
* New Twists to an old move (Alternatives to Sunbather) – Perfect basic Sunbather moves first before trying out either of these variations.
* Baby Curl (1st Alternative) – Walk around pole, holding at shoulder level with dominant hand, lift inside leg up & hook to pole at back of knee, lean out & forward with upper body, push outside leg up & straight behind pole, spin to floor.
* Extended Baby Curl (2nd Alternative) – Repeat above move but after bending back knee, extend front leg up against pole before spinning all the way down to the floor.
Week 2: Getting Dizzier
* Spinning Climb – Perform Fireman Spin standing; while spinning, use arms to pull body up & rotate it round pole.
* Flat Pose – Climb up pole, straighten whole body (flat & parallel to floor) while squeezing pole between inner thighs & holding pole with one or two hands above body, arch back, drop head & hold that pose.
* Batman – Once upside down, get good grip with legs & release hands, and then hang there before sliding down to floor with back arched in curved position.
* Wonder Woman into Dizzy – Get into Wonder Woman position as in beginners move, where body is held away from pole, then once in the air, turning body to perform Dizzy’s backward spinning movement.
* Wonder Woman into Maypole – As above, get into Wonder Woman before bringing your outside leg forward & hooking it on to pole to perform Maypole’s S-shaped spin to the floor.
Week 3: The V Lesson
* Climb and Splits – Climbing pole, stopping there to secure grip by straightening & tightening legs before sliding down into jazz splits.
* Climb and V – Climb pole & sit on it by crossing legs over it (where pole is between inner thighs) then open legs wide into V position & slide all the way down.
* Reverse Round and Round – Start with back to pole & leading arm closest to pole with grip high, lean away from pole & walk leading leg around pole until it meets supporting leg; pick up supporting leg to complete turn.
* Swan – Get momentum by walking round pole, inside arm really high & firmly gripped, step on outside leg & bring inside leg in front of pole & hook knee to pole, then complete one-handed forward spin.
Week 4: The Show-Off Lesson
* Showgirl – Climb pole, both legs wrapped around it & dominant arm stabilizing position while extending other arm
gracefully, then detach one leg from pole-grip in similar extension and slide down in this one leg/one arm pose.
* Take a Break – Three elegant variations of a pause on the pole between climbing and descent:
a) Hands off – push pelvis against pole, grip firmly with thighs, calves & feet, then release hands.
b) Back Arch Pole up the Pole – once balanced in ‘hands-off’ position, straighten non-dominant leg in front,
pointing toes, then lean backward, arching back & dropping head to hold that pose.
c) Cross Legged Pose – climb & sit on pole, crossing one leg over other, gripping pole with top of thighs only.
* Hip Spin – Grab pole firmly with outside arm high & inside arm low, pull with upper & push with lower hands together while kicking off floor with legs, bending them around pole in cocoon-spinning position, tummy flat against it
* Power V – Assume same high & low hand positions as in Hip Spin, then lift legs in V-shape parallel to floor & hold in.
·
Week 5: The Hanging Lesson
* Vampire – Climb pole & adopt sitting position with crossed legs, then grip pole between thighs before letting go with hands & leaning backwards to hang in that position.
* Backwards Kick Split – Begin with back to pole, both hands clasping it above head, then pull on arms while tightening abs in order to lift legs off floor for scissor-effect in the air.
* Handstand Spin – Get into Upside Down position, then follow Batman moves before placing hands on floor so to walk them around pole, relaxing leg-grip sufficiently so to achieve spinning effect without letting go completely.
* Coil Two-Handed – Start with secondary side closest to pole, grip with both hands & kick legs forward, then while swinging back, coil body round pole to spin.
* Planet Venus – Take Upside Down position but without legs gripping pole, throwing them instead up & over into a Vposition either side of it, then tilting backwards so legs are parallel to floor while arms only are holding on to pole.
Week 6: The Finale
* Re-cap all intermediate moves including those linking up with beginners course, splitting time between freestyle dancing and remedial work, introduce games, challenges and performance tricks to highlight the sense of fun in this final class.
|
|
Fancy being a Polestars teacher? Click here.
Vertical dance have produced a brilliant DVD, we at Polestars think its the only one on the market worth bothering with
