Session Five:First Self Directed Session

Friday 1st May

First Self Directed:

Design of session:

I went in to an 'open' session to practice previous learnt moves. I still followed the same warm-up that I did in the introduction course. In the session I focused on improving my back hook spin. 

Warm up:

Cardiovascular warm-up 

1.     Run up and down the stairs

2.      10x push ups (either on knees or on toes)

3.     10x star jumps  

Stretches

1.     Wrist rotatory stretches 

2.     Wrist flextion stretches

3.     Wrist extension stretches

4.     Shoulder stretches

5.     Chest stretches 

Below is a video of the back hook spin after my first self-directed session. 

 Step with the outside leg and pivot lifting the inside leg. 

2.     Turn your body towards the pole. 

3.     Once you’re facing the pole you should grip the pole with your other hand at the level of your jaw. The hand should well wrapped around the pole and the elbow bent out towards the side. 

4.     The inside leg with wrap around the pole at the behind the knee. It is good to think about lifting your foot as if you wanted to touch your heel with your bottom.

5.      As soon as you take off tilt your head and chest to the back and push forward the pelvis.

References 

Frieden, C. (2014). Pole Dance - Step Around to Back Hook - Beginner [Video file]. Retrieved from https://www.youtube.com/watch?v=9034MqI26DY

LeVan, A J. (2009). Seeing is believing: The power of visualization. Retrieved from https://www.psychologytoday.com/blog/flourish/200912/seeing-is-believing-the-power-visualization


Statics/detailed information collected.

• 1 hour session
• From the 10 attempts, 8 were successfully completed  

Reflection:

I felt my technique had improved today. Using visualization helped me with my technique and my confidence. I think that the more confident and comfortable I was with doing the spin the more I was able to focus on the finer techniques such as insuring my pelvis was pushed forward. It is also helped me imagine that I was kicking my butt with heels as I spun around the pole which helped me gain better technique for the spin.The friction burns from the poles where painful and I noticed I had bruises inside my upper leg.