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Power Point Template Hands document sample
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INSTRUCTOR:
Programming Timing
Yes No COACHING Correct?* Errors Correct?* Errors
Does he/she explain Set Position? * Trk Yes No Min Maj Trk Yes No Min Maj
Are transition times appropriate between 1 1
tracks, not too long? 2 2
Is the Weight Factor/weight recommendation 3 3
discussed for each weighted track?* 4 4
Does he/she state track name and objective? * 5 5
6 6
7 7
8 8
9 9
10 10
Yes No SET POSITION Yes No POST-TRACK STRETCHES
Are feet shoulder width apart? Does he/she perform the appropriate stretches? *
Are toes turned out slightly (11 & 1 o'clock)?
Are knees soft?
Does mid-section appear to be braced?
Are pelvis and spine neutral?
Are shoulders down and back, chest lifted?
Is chin drawn back slightly?
Are eyes on the horizon?
Yes No QUALITY OF MOVEMENT
Are 2/2 & 3/1's smooth, no stagger?
Yes No LEGS TECHNIQUE Are other moves smooth, no bouncing? * Yes No RANGE OF MOTION
Are feet shoulder width apart? * Do knees remain soft, no locking? * Does he/she avoid knee flexion below
Are toes turned out slightly? Do knees appear stable during the squat? 90°? ***
Do knees track over 2nd & 3rd toe? *** Is he/she squatting to 90° or slightly
Do knees stay over feet, not moving past toes? *** above, and not too shallow?
Does he/she avoid excessive forward flexion in the squat?*
Does he/she return to set position, with no hip flexion? *
Does he/she avoid pushing the hips forward at the top? *
Is head in neutral alignment, chin drawn in slightly?*
Is bar on the "meaty" part of the back, off the neck?
Does chest remain lifted? *
Is the Squat Zone an appropriate width?
Yes No QUALITY OF MOVEMENT
Are 2/2 & 3/1's smooth, no stagger?
Yes No CHEST TECHNIQUE Are other moves smooth, no bouncing? * Yes No RANGE OF MOTION
Is bar directly above the chest in start position? *** Do elbows remain soft, no locking? * Do elbows stop at bench level? ***
Is bar lowering to chest line? ***
Are wrists directly over the elbows in down position? ***
Are wrists neutral, avoiding excessive extension?*
Does he/she maintain "set", avoid excessive arch in low back? *
When feet are lifted, do they remain uncrossed?
Is head supported on the bench?
Is the Push Up performed correctly?
Is the Fly performed correctly?
Yes No BACK AND LEGS TECHNIQUE Yes No QUALITY OF MOVEMENT Yes No RANGE OF MOTION
Are hands placed just outside the thighs? Are movements smooth? Does bar stop on the knee cap area? ***
Are feet shoulder width? * Do elbows remain soft, no locking? *
Do knees flex 20° at base of movement? * Do knees remain soft, no locking? *
Does he/she "tip at the hip", avoiding kyphosis? ***
Does bar slide downward, not forward?
Does head & neck stay in line with the spine?*
Does he/she avoid pushing the hips forward when returning to set?*
Do elbows drive back on the pull (DR)? *
Does he/she engage in scapular retraction on the pull (DR)? *
Do hips remain fixed on the pull (DR)? *
Yes No Clean & Press Yes No QUALITY OF MOVEMENT
Stage 1 - Clean Stage 1 - Is movement smooth?
Does he/she lift bar through an upright row, no bicep curl? Stage 2 - Does he/she avoid locking the elbows? *
Does he/she rotate elbows and finish elbows under hands? Stage 3 - Does he/she lower the bar smoothly?
Does he/she catch the bar in 30° of knee flexion?* Stage 4 - Is movement smooth?
Are knees over feet in catch, not forward of toes? ***
Stage 2 - Press
Does he/she drive the bar upwards, slightly forward of the body? *
Stage 3 - Catch
Does he/she catch the bar in 30° of knee flexion?*
Are knees over feet in catch, not forward of toes? ***
Stage 4 - Return to Set
Does he/she rotate shoulders, elbows coming above bar?
Does he/she lower the bar & return to set before proceeding? ***
Yes No TRICEPS TECHNIQUE Yes No QUALITY OF MOVEMENT Yes No RANGE OF MOTION
Are joint angles correct in the top & bottom positions? Are 2/2 & 3/1's smooth, no stagger? Is he/she hitting the proper target areas?*
Is movement in the correct plane? Are other moves smooth, no bouncing? *
Does he/she maintain "set", avoid excessive arch in back?* Do elbows remain soft, no locking? *
Are wrists neutral, avoiding excessive extension?*
Is the Tricep Press performed correctly?
Is the Tricep Extension performed correctly?
Is the Pullover performed correctly?
Is the Kickback performed correctly?
Is the Tricep Push Up performed correctly?
Is the Overhead Extension performed correctly?
Is the Tricep Dip performed correctly?
Is the Reciprocal Tricep Extension performed correctly?
Yes No BICEPS TECHNIQUE Yes No QUALITY OF MOVEMENT Yes No RANGE OF MOTION
Is bar held at a natural carrying angle? Are 2/2 & 3/1's smooth, no stagger? Does bar stay below the shoulders?
Does he/she use a "set" or "split" stance?* Are other moves smooth, no bouncing? * Does he/she fully extend the elbows in the
Does he/she alter stance throughout track?* Do elbows remain soft, no locking? * bottom position?
Does he/she exhibit a stable set position, w/o rocking? * Top 1/2 - Does bar stop at elbow level?
Does he/she maintain shoulder retraction? Bottom 1/2 - Does bar stop at elbow level?
Does humerus remain perpendicular to the floor?
Yes No MORE LEGS TECHNIQUE Yes No QUALITY OF MOVEMENT Yes No RANGE OF MOTION
Does he/she explain the 90/90 rule? Are 2/2 & 3/1's smooth, no stagger? Does he/she avoid knee flexion below
Does front knee stay over foot, not moving past toes? *** Are other moves smooth, no bouncing? * 90° on front leg? ***
Does front knee track toward 2nd and 3rd toe? * Do knees remain soft, no locking? * Does back knee lower to heel level,
Does front toe point straight forward? Does front knee appear stable during not too shallow?
Are feet hip width apart, no wider? the lunge?
Does he/she avoid excessive forward flexion at the hip?*
Does he/she exhibit 90/90 in the lunge? *
Are shoulder, hip and back knee in line?
Does he/she maintain shoulder retraction?
Is the Static Lunge performed correctly?
Is the Dynamic Lunge performed correctly?
Yes No SHOULDERS TECHNIQUE Yes No QUALITY OF MOVEMENT Yes No RANGE OF MOTION
Do head and neck remain in line with the spine? * Are 2/2 & 3/1's smooth, no stagger? Is he/she hitting the proper target areas? *
Are hands and elbows stacked correctly? Do elbows remain soft, no locking? *
Do elbows & hands stay forward of head & body? *** Does he/she maintain a neutral spine, no trunk
Does he/she use the appropriate stance? sway or rounding?
Is the Rear Delt T performed correctly?
Is the Rear Delt performed correctly?
Is the Overhead Press performed correctly?
Is the Front Raise performed correctly?
Is the Lateral Raise performed correctly?
Is the Lateral Raise Extension performed correctly?
Is the Lateral Raise Push performed correctly?
Is the Rear Delt Rotation performed correctly?
Is the Arnold Press performed correctly?
Is the Upright Row performed correctly?
Is the Shoulder Extension performed correctly?
Is the Reciprocal Overhead Press performed correctly?
Yes No CORE TECHNIQUE Yes No QUALITY OF MOVEMENT Yes No RANGE OF MOTION
Do head and neck remain in line with the spine? * Are movements smooth? Does lumbar spine remain in contact
Is torso remaining stable? with the floor when appropriate? *
Are the Core exercises being performed correctly?
Yes No STRETCH TECHNIQUE Yes No RANGE OF MOTION
Is he/she executing the stretches effectively? Is he/she stretching within an appropriate
range?
Yes No AUTHENTICITY
Is he/she authentic in appearance?
Is he/she authentic in the way they execute?
Does he/she appear challanged by the weight they are using?
OUTCOME
PASS
FAIL
*** COMPULSORY ELEMENTS
* SAFETY/SYSTEM ELEMENTS
EXECUTING
Areas For Improvement
COACHING
Strengths
Areas For Improvement
ENTERTAINING
Strengths
Areas For Improvement
CONNECTING
Strengths
Areas For Improvement
EXECUTING
(a) Set Position - Maintaining Set position. (a) Review the Set Position checklist. Begin, execute and finish every exercise in Set Position. Practice in the mirror, then without.
(b) Visually check in mirror that moves are constant, even and smooth (emphasize 2/2 & 3/1's). Practice with slightly heavier weight. Video
(b) Quality of Movement - Smooth, seamless movement. class & review.
(c) Quality of Movement - Move with Muscular Energy & Strength. (c) Strive to move with muscular energy & strength by maintaining constant muscular contraction throughout every movement.
(d) Range of Motion - Hitting proper target zones. (d) Develop kinesthetic awareness of correct target zones with mirrors, then without. Video your class and check every target zone.
(e) Timing - Matching the movement to the music. (e) Practice different tempos (4/4,3/1,2/2,singles) w/ different pieces of music. Concentrate on using the full count of the music.
(f) Technique - Maintaining proper technique during the entire class. (f) Practice executing under fatigue. Do Group Power Team Training to improve strength & technique. Video class to check form.
(g) Program Notes - Delivering correct programming. (g) Listen to music & follow notes. Practice with video anticipating moves, then w/o. Review notes. Continue until competent.
COACHING
(a) Safety Instructions - Addressing safety issues during the track. (a) SCRIPT 2-3 bullet points for each track which should include maintenance of Set Position, the Weight Factor & Options.
(b) Technique Execution Cues - Addressing quality of movement. (b) SCRIPT cues to address the intensity, smoothness and plane of each movement.
(c) Correct Technique - Identifying & correcting participants faults. (c) SCRIPT ways to address common faults e.g. "I see the bar going a little low on Deadlifts, stop it at knee level."
(d) Class Control - Ability to control the class during transitions. (d) SCRIPT & deliver clear cues that engage your participants. Rehearsal & experience will help you develop a class control style that works for
you.
(e) Word selection (scripting WHAT) - Using colorful non-repetitive language. (e) SCRIPT a broader range of cues that add to the intensity, movement quality and enjoyment of the exercise. Use both technical and non-
technical terms.
(f) Timing of Cues (scripting WHEN) - Effective use the Coaching Pyramid. (f) Revisit the Coaching Pyramid. Clearly identify cues that Prepare, Progress & Push.
(g) Visual Instruction - Use of non-verbal information. (g) Practice non-verbal cues with a partner (fingers, face & body) and find new ways to express the information visually. Use profiles and
angles.
(h) Pre-cueing - Preparing participants for upcoming change in movement. (h) Practice with a partner by clearly explaining movements in advance. Practice completely delivering your cue approximately 4 counts before
the change.
ENTERTAINING
(a) Staging - Effective organization of your stage and equipment. (a) Be prepared. Mic, music levels & CDs ready. Determine the optimal position for your step and weights.
(b) Look the Part - Wearing program colors. (b) Dress the part and wear clothing that shows bodylines to display great physical execution. Video and critically assess your grooming and
attire.
(c) Music Interpretation - Intros, finales, class highs and lows. (c) Prepare a class plan. Identify high points, script in humor, create impact and grab their attention.
(d) Track Contrast - Musical interpretation within each track. (d) Let the music carry the physical & verbal delivery within each track. Work with the lower intensity of the verses and build into the high points
of the chorus.
(e) Class Contrast - Musical interpretation from one track to the next. (e) Alter the intensity and approach to each track. For example, the Warm Up is considerably easier than the Legs track and should be taught
that way.
(f) Vocal Quality (scripting HOW) - The projection, speed and tone of delivery. (f) Video your class. LISTEN w/o watching. Do you vary projection, speech & tone? Does your voice mirror the music? Are you motivating, do
you have impact?
CONNECTING
(a) Introduction - Setting the scene for the Group Power experience. (a) Script a warm introduction that includes something about yourself, something about them and something about the class experience.
(b) Class focus - Group connection. (b) SCRIPT inclusive language such as we, let's, together and team. Extend warmth to the entire class. Keep your eyes focused on the class.
(c) Individual focus - Making each participant feel special. (c) Ensure you connect with each individual during the class through eye contact, using names, smiles, recognition, warm corrections and
praise.
(d) Motivate - Encouraging and nurturing others. (d) Deliver the class with a sense of challenge and success. Identify goals and encourage the class.
(e) Share Yourself - Being approachable. (e) Share something personal with the group (favorite song, something funny that happened) so they can affiliate with you and appreciate who
you are.
(f) Show You Care - Being genuine. (f) Appreciate that people like to be acknowledged. Show empathy towards participants, take notice of progress. Encourage feedback.
(g) Display Confidence - Being prepared. (g) Exceed expectations. Be prepared so you can fully focus on the participants.
(h) Praise - Positive feedback. (h) SCRIPT praise dialogue that is genuine and warm. Acknowledge effort and improvements. Follow the Coaching Pyramid.
(i)Transitions - Connecting between tracks. (i) SCRIPT cues between tracks to celebrate the closure & welcome the upcoming challenge. Prepare your class for what's to come.
