Lesson 6: How to Run a Class

CLASS FORMAT

All HIIT classes are designed to be taught in a 60-minute format, broken down as follows:

• 5 minute equipment explanation, pool entrance/launch
• 10 minute warm up phase
• 40 minute action phase
• 5 minute cool down including static stretching

Watch This!

BEFORE CLASS:

- Prior to students getting on the water, there are several items an instructor must cover in

order to create an enjoyable but safe class.

- Always ask participants if there are any injuries or medical conditions you should be aware of.

- Talk about the “sweet spot” or center of the board. Provide a frame of reference for maximum stability.

- Instruct the participant on how to get back on the board when they fall in the water so they are prepared.

- The potential for motion sickness is very common. Tell them to feel free to take child pose until they feel like they can begin to move again.

- Make the participant aware that their stance will be different on the board to maintain balance but not to sacrifice proper alignment.

- General idea as to the structure of the class i.e. warm-up, action, cool down.

1. Proper Stance – keep inviting the participants to change their stance if you notice them struggling. Remind them to link up their center of gravity to the “sweet spot” on the board.

2. Directional changes – acknowledge the same movement/exercise facing sideways is more difficult than facing forward due to the narrowed surface area or points of contact with the board.

3. Activating the Core properly – 9 out of 10 times if an instructor says activate your core, or engage your core, the participant will suck it in with a big inhale breath, resulting in stopping the natural flow of breath. Ideally using a different visual to activate the core without sacrificing the breath would be to send the breath out of the crown of the head, drawing the crown closer to the sky/ceiling, etc.

4. Teaching from the deck & the instructor’s eye – It is very important that the instructor teaches from the deck and not from a board. There are several reasons for this:

First and foremost it is a safety issue. If you have a participant with either a known or unknown medical condition and they experience an episode of some sort, you could be completely unaware of what is happening when time is of the essence.

Observing issues with participants’ alignment is easier from the pool deck. Verbal cues don’t always register, so walking to where the participant is, making eye contact, and gently suggesting the correction is far more effective.

Voice projection- pools can be extremely noisy environments. Depending on what other programming is going on in the pool at the same time as your class, it is crucial to pace the deck, projecting instructions for everyone to hear.

DURING CLASS:

Now that you have a better idea of running a GlideFIT class... let’s take a more in-depth look:

WARM UP PHASE

Each GlideFit class starts off with a warm-up phase to carefully prepare the body for exertion (even if you are not coaching on GlideFITs.. you should start all workouts like this.

First and foremost we ask the participant to begin by taking a moment to tune into their breath much like one would in a yoga class. There are a variety of breathing techniques an instructor can use to have participants become more mindful of their breath in order to be more efficient for maximum performance. Suggest that the participants allow their minds to control their breath for consistency. Assure them this takes practice and will come in time. Remind them that breath can and will be used to calm the mind during their workout when potential anxiety can kick in and their stability is challenged.

Once the breath is addressed, you as the instructor can move on to the physical aspect of the warm-up.

Dynamic movement can and should be introduced at this time, particularly focusing on warming muscle groups that will be used during the Action phase.

This is the time to give class attendees the opportunity to work on their balance, play around with the board, and learn how to properly and safely fall off, as well as get back on. This doesn’t have to run like a normal gym class, it’s okay to get the students to jump off the board, and get back on again. To practice walking on the board, maybe lifting a foot off.. play around. This will still warm up the body.

Here are a couple of ideas for dynamic moves for the start of your class as well.

Make sure to make adjustments for the water.. and don’t bring a dog in the pool.

ACTION PHASE

Once participants are warmed up sufficiently, you can then proceed to the Action or Active phase which in a typical GlideFIT the format is much like a HIIT class.

Phases of high-intensity cardio followed by reps of strength training are the most common. This is where you as the trainer will need to spend the most time to ensure that the participants are getting the workout.

The Action phase can focus on a particular set of muscles or be an all-around full-body workout.

Make sure to have a smooth rhythm throughout this part of the workout. The Action Phase is so-named because it’s the time to get people moving. This is where the muscles will be built, pounds will be shed, and excitement should happen! Well, it’s exciting for us... maybe not for the people who are working on their cardio.

From squat rockers to plank jacks, it’s all in there, and this is really the time to push. If you are doing a HIIT class, make sure to read up on the ways to run a successful HIIT class (it’s a good refresher if you haven’t in a while)

We show workout ideas either through videos, our blog or fitness templates. We have also provided playlist ideas, themes, and other goodness in the instructors portal.

You will have access to this once you pass this certification.

We find that running classes to music or a beat help keep morale up, but make sure it doesn't drown out your instruction.

You may want to explore fun movements and develop the difficulty based on the group.

COOL DOWN PHASE

There really shouldn’t much to explain in this section as you are all personal trainers, but here's a quick refresh:

HAVE A COOL DOWN.

Slowly bringing the heart rate down is key during the cool-down process.

This can be the challenging part, where you give participants time to explore and play with the mat and their stability. It’s also a good time to start doing more slow-moving stretches to release the lactic acid build-up. The body is still warm and therefore benefits most from static stretching in this state.

You could even finish the cool down in a final resting state, commonly referred to in yoga as Savasana.

It’s important to end a class acknowledging the breath and allowing the mind, body, and soul to take a pause. It’s also a good time to congratulate everyone who finished the class! Clap! Smile and work on being positive and excited. This will help your students feel welcome and excited to come back again.

The biggest thing from this section… DONT SKIP THE COOLDOWN.

Got it?

Okay, moving on

TEACHING TIPS.

A little refresher never hurt anyone.

We know you are all ROCKSTARS at teaching and that’s why you're invested in taking this orientation, but there are a few tips we’ve learned along the way that help make GlideFIT classes run a little more smoothly. Remember... land and water pose different challenges and will cause people to behave differently.

Here are some great teaching tips to have a successful class.

Talk about body and breath. Provide clear anatomy-based instruction; avoid instructing with exercise jargon or pose names, especially with beginners. Describe the movement using easy-to-understand words.

• Build from the ground up. Work from simple to complex, offering the adapted or modified movement first, and the advanced second. Start classes in foundation poses, seated, laying down, or simply standing. Gradually move to fewer points of contact with the FIT and more challenging exercises.

• Encourage awareness and curiosity. Guide the student to maintain awareness of their bodies and treat themselves with compassion. Pain should not be experienced during exercise.

• Observe. Avoid the common pitfall of demoing constantly and practicing the whole class with your students. Instead, watch your students and refine verbal adjustments, incorporating physical demos as needed. You may need to demo more in beginner classes, though.

• Clear the space. Stash water bottles/towels using the bungee tie-downs so they do not interfere with movement.

• More points of contact mean more stability. Be aware of (and cue) points of contact between the body and the GlideFit throughout the practice.

• Orient students to the center. The center is the balance point for the board. Align the body’s center of gravity with the midpoint and center of the float for optimal stability.

• Gaze to a fixed point. Cue the gaze often, towards you, the wall, or a fixed point for stability. Avoid sudden gaze changes, as this will cause students to lose balance and fall. There are balance points on the board to help with this.

• Raised Voice. Remember to use a higher volume with your voice as a voice in some pool facilities can become a challenge. If the participant can’t hear you their gaze will change and potentially throw off their balance.

• Widen the stance. Forget alignment rules from the land. Feet should be at least hip-distance apart, widen the stance in lunges, and use the “railroad tracks” cue for feet placement. Create equal pressure with hands and feet, especially in transitioning between exercises and movements.

• Demo, then observe. Use clear verbal cueing. Don’t practice the whole time with your class or you won’t be able to see what help they need.

• Smile, splash, and have fun! Floating fitness is a joy precisely because it is different from working out on land. Invite students to loosen up, don’t be afraid to get wet, and have a good time.

You got this!

WHAT TO WEAR

If participating in an indoor setting wearing a hat is not necessary or recommended. However if taking a CardioWave class in an outdoor pool/setting, wearing a hat is sometimes suggested for sunblock protection.

Suggest that participants wear comfortable clothing that isn’t too loose and make it clear that it will get wet. Loose clothing, denim, sweats, etc., once wet, will bog the participant down. These are NOT recommended on the fit.

Just be aware that not everyone feels comfortable exercising in a swimsuit and that’s okay. Normal exercise attire will be just fine.

Footwear is not necessary as the deck pad is not slick even when wet. If a participant has extenuating circumstances and needs to wear something for support or comfort, water shoes are acceptable.

Hard-soled shoes, or normal running shoes are not recommended on the FITS as they will bog down the athlete, as well as ruin the deck pad over time.

Wear what works for you, and encourage your students to do the same.

WHAT NOT TO TEACH

Though we encourage exploration, there are some exercises/poses, which should not be explored on an unstable surface. This is for the safety of the participant’s experience & as you teach, you may add to this list on your own.

Cervical spine compressions: tripod headstand, shoulder stand, plow & rabbit. As the board moves unexpectedly, so does the neck.

The risks of these poses outweigh the benefits, and we can get the same effects from other poses.

So stay smart, teach smart things, and just think through the moves.

FINAL QUIZ

LESSON 6: How to Run a Class