Step dance, often referred to as step aerobics, is continuous movement done on a step platform. Intensity levels can be changed by adjusting the height of the step platform and by varying the movements through different ranges of motion and speeds. Step dance is a fun cardiovascular exercise which supports cardiorespiratory fitness and helps with weight management. The American College of Sports Medicine recommends protecting your knee joints when step dancing by not flexing deeper than 90 degrees when the knee is fully loaded.
Basic Step
As easy as it is, the basic step is the core movement of all step dance aerobic classes. The basic step consists of simply stepping up and down on the platform, leading with one foot. This movement varies in cadence and in positioning to keep it interesting. Often the step teacher will lead with the right foot for four counts, then switch to the left lead or alternate feet. Mastering this movement will help you execute more advance step moves, and is an excellent way to increase your heart-rate and work up a sweat.
V-Step
The V-Step is a variation of the basic step done in a wide "V" pattern. The movement can be done leading with one foot for a certain number of counts and then switching, or alternating instead. When performed with your feet alternating, add a quarter-degree turn to make this move a turn-step. When executing turn movements on the step, IDEAFit.com recommends keeping your knees over your ankles and in alignment with your toes. Avoid twisting or torquing the knees at all times.
Knee Lifts
Knee lifts are an advanced version of the basic step. To perform this move, alternate a basic step with a tap up on the platform; step right up onto the platform and then bring your left foot up to a tap on the platform, leading with the left foot down, not the right. Make this a knee lift by foregoing the tap and bringing the knee directly up, then releasing the foot to the floor. Vary this movement by alternating lead footing, moving from corner to corner of the platform or adding a plyometric hop.
Repeaters
Any movement repeated in sequential order is a repeater in step dance. This move is most often done in counts of three to allow the fourth count to place you back on the floor. Repeaters can be done with any step movement, the most common being a repeater knee lift. IDEAFit.com suggests using power repeaters, up to seven counts, to increase the intensity of the movement.
L-Step
The L-Step is an advanced move that requires mastery of the alternating knee lift. The L-Step takes you from one end of the platform to the opposite end with alternating knee lifts. Step with your right foot on the left end of the platform and bring your left knee up off the side. Lower your left foot to the side of the platform and then step back onto the platform with your right foot, lifting your left knee up again. Bring your left foot, then the right, down behind the platform and begin the sequence on the opposite side.
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