rpm™ instructor assessment overview - les millsw2.lesmills.com/files/globalcentral/docum… ·...

RPM™ instructor assessment Overview

NAME: ASSESSMENT DATE: ADDRESS: CLUB NAME:ASSESSMENT OUTCOME:DISTINCTION: For achieving above-average technical skills, coaching skills along with outstanding abilities to correctly role-

model the choreography, connect with your class participants and create Fitness Magic.

PASS: Awarded for showing a clear and consistent understanding of Choreography, Technique and Coaching skills.

WITHHELD: Sufficient elements have been identified to warrant the recognition and assistance from the Group Fitness

Manager or Club Representative. To obtain a PASS, both the instructor and club management must acknowledge and ensure all areas within the

compulsory criteria are addressed. A Quality Assurance form must then be co-signed by both the instructor and Group Fitness Manager and

returned to the Agency’s Assessment Department within 4 weeks before a PASS is awarded. Areas requiring immediate attention are:

RESUBMIT: Sufficient elements have been identified to warrant the recognition and assistance from the Group Fitness

Manager or Club Representative. When receiving this outcome, both the instructor and Group Fitness Manager must ensure all areas within the

compulsory criteria are addressed. Instructors receiving this grade need to work with a competent instructor until they are ready to resubmit their

Assessment and have been cleared by the club management. A Quality Assurance form must also be completed and returned with the resubmitted Assessment within 4

weeks for a PASS to be awarded. Areas requiring immediate attention are:

ASSESSOR OVERVIEW:

© Les Mills International 2006 1

RPM™ key elements ASSESSMENT form

ASSESSMENT OVERVIEW: This form provides a ‘snapshot’ of the areas requiring immediate attention. Any compulsory elements (indicated as bold) are to be addressed as a priority. Refer to your Program Manual and Starter Kit DVD to continue to develop the skills/elements highlighted below.

Choreography COMPETENT DEVELOP HIGHLIGHTED SKILLS

Correctly delivers the choreography? Yes / No Choreography KnowledgeFollows the correct class format? Yes / No Class Structure Balances track selection? Yes / No Track SelectionComments:

Technique COMPETENT DEVELOP HIGHLIGHTED SKILLS

Demonstrates correct alignment and posture? Yes / No Position Demonstrates safe, effective movement and range?

Yes / No Execution

Moves in time with the music and on correct beat? Yes / No TimingDemonstrates strength and high-level conditioning? Yes / No Fitness Demonstrates the appropriate feel, look and attitude? Yes / No FeelComments:

Coaching COMPETENT DEVELOP HIGHLIGHTED SKILLS

Delivers the right information at the right time? Yes / No Flat Line of Coaching/Sequence of CuesIs easily understood and followed? Yes / No Initial Cues / Follow-up Cues /

Pre-cueing Uses effective coaching language? Yes / No Visual Instruction / Motivational Cues / CRC

/ Voice Is organized? Yes / No Appearing Organized / Push Play and GoComments:

NUMBER OF COMPULSORY SKILLS: ACHIEVED:

Connecting COMPETENT DEVELOP HIGHLIGHTED SKILLS

Engages participants? Yes / S-t / No Engaging ParticipantsAppears open and approachable? Yes / S-T /

NoOpen and Approachable

Caters to the needs of the class? Yes / S-T / No

Catering to Your Classes’ Needs

Comments:

Fitness Magic COMPETENT DEVELOP HIGHLIGHTED SKILLS


Captures the essence of the program? Yes / S-T / No

Capturing the Program Essence

Creates a journey of contrasts? Yes / S-T / No

Contrasting the Journey

Has a natural teaching style? Yes / S-T/ No Natural Teaching StyleComments:


RPM™ TECHNIQUE assessment form

Were you an example of role model technique?To achieve a competent score in Position, Execution and Timing you must achieve success in 5 of the 7 cycling positions (indicated as bold) below. If there are fewer than 7 compulsory positions, then competency will be based on no less than 70% success in the compulsory positions choreographed into the class.All areas requiring attention are indicated with a (X). See Action Plan for recommendations.

Riding Positions Position Execution Timing Fitness Feel

Ride Easy

Seated Recovery

Standing Recovery

Racing

Aero-Racing

Standing Hover

Standing Attack

Seated Climb

Standing Climb

RPM™ Stretches

Total Compulsory Positions:

Total Achieved:

Competency Achieved: Yes / No Yes / No Yes / No Yes / No Yes / No

Bring immediate attention to the following areas:


INSTRUCTOR ACTION PLAN AND FEEDBACK FORMS

1. CHOREOGRAPHYWas the choreography delivered correctly? To grow your class numbers you need to deliver a product people love. This means great choreography set to great music. The better you know your choreography, the freer you are to teach. The better you know your music, the more you can bring it to life and connect with your class. The better you understand the supporting education, the closer you can move yourself and your class toward mastery.As the first Key Element of the program, mastery of the Choreography and ability to move to music is essential to achieving your assessment pass.

Action Plan (Drills):

Choreography Knowledge (Compulsory)

Listen to the music – in the car, at home, everywhere Watch your DVD over and over again Make notes about sequences Try to anticipate the sequence of riding positions and tempo given to the specific

track Review and confer with choreography notes Go to Quarterly Release days and watch expert role models Practise in front of mirrors until competency has been achieved Practise, practise… and practise again

Class Structure(Compulsory)

Ensure that you always stay true to the essence of the program, with all tracks presented in the order recommended by the choreographers

Track Selection When mixing and matching releases and tracks, ensure the workout intensity, song style and artist gender is balanced

Ensure the class timeframe stays within the accepted limits


Instructor Action Plan and Feedback Forms cont/-2. TECHNIQUEWere you an example of role model technique? Grow your class numbers by becoming such a fantastic role model your participants aspire to move like you. Your job is to be an example of perfect technique.Effective role-modeling by you means that you can execute all the RPM™ riding positions perfectly. You’ll also need to demonstrate how to increase the intensity of some positions, to challenge those participants who want the maximum benefit from your class, as well as decrease exercise intensity for the less able or fit. Your role model technique is assessed under five key areas. This ensures a safe, effective and technically correct class delivery: Position Execution Timing Fitness Feel The main RPM™ riding positions are listed below with recommendations for improvement.

Riding Position Bring attention to the following technical points:

Ride Easy(Compulsory)

This is the basic riding position used at the beginning of all tracks and during tracks for recovery.Position Hands shoulder-width apart Relaxed grip Head in a neutral position Chest lifted Shoulders back and downExecution Hips and knees in line with toes Cycling in circles Dynamic anklesTiming Work with the music rhythm and ‘paces’ in the choreography Fitness Not applicableFeel Maintain the feel of the track and riding position

Seated Recovery This position is used for postural breaks and stretches during some tracks and at the end of every track to allow for recovery and re-hydration.We sit up straight and tall with great posture, light resistance with a slow leg speed.Position Sit up tall with a straight spine Shoulders back and down Tall chest Arms loose at sideExecution Hips and knees in line with toes Keep the pedals slowly movingTiming Work with the ‘paces’ (1/4 – 1/2) in the choreography Fitness Not applicableFeel Maintain the feel of the position

Standing Recovery This position is during Tracks 3 and 7. It is used for recovery and postural breaks as we slow down to a walk on the pedals. This helps to flush the legs and recover.



Position Stand tall Firm grip Shoulders back and down Head in neutral Weight over the saddleExecution Hips and knees in line with toes Keep the pedals movingTiming Work with the music rhythm and ‘paces’ (1/4 – ½) in the choreography Feel Maintain the feel of the position

Racing(Compulsory)

From Ride Easy, reach out to the extended portion on the handlebars. It’s important not to ‘over reach’ in this position as it will compromise the lower back position.Position Reach further onto handle bars Don’t reach out too far on handlebars Slide back in the saddle Head in neutral position Shoulders back and down Elbows inExecution Hips and knees in line with toes Cycling in circles Dynamic anklesTiming Work with the music rhythm and ‘paces’ in the choreography Fitness Work on developing required fitnessFeel Maintain the feel of the track and riding positions

Aero Racing(Compulsory)

From the Racing position, bring the hands to the inside ‘D’ or ‘bull horns’. Once there, move your hips back on the saddle. Keep a relaxed grip and be sure not to lean the forearms on the handlebars.Position Maintain safe, effective movement and range Bring hands onto the inside ‘D’ or ‘bull horns’ Slide back/forward in the saddle Bring upper body to a more aero-dynamic position Head in neutral position Shoulders back and downExecution Hips and knees in line with toes Cycling in circles Dynamic anklesTiming Work with the music rhythm and ‘paces’ in the choreography Fitness Work on developing required fitnessFeel Maintain the feel of the track and riding positions

Standing Hover(Compulsory)

From the Standing Climb position, pull the butt back over the saddle towards the back of the seat, flatten out your back and stay slightly above the seat.



Position Elbows in Butt over back of the saddle Stay slightly above the seatExecution Hips and knees in line with toes Cycling in circles Dynamic anklesTiming Work with the music rhythm and ‘paces’ in the choreography Fitness Work on developing required fitnessFeel Maintain the feel of the track and riding positions

Standing Attack(Compulsory)

From the Standing Climb position, come forward slightly and accelerate for a short period of time and then pull back over the saddle and back to pace. From the Racing position it’s a quick stand off the saddle, slightly forward and then back down to the saddle.Position Hands at the end of the handlebars Hips come slightly forward Relaxed grip Stand tall Shoulders back and down Elbows in Head in neutral positionExecution Hips and knees in line with toes Cycling in circles Dynamic anklesTiming Work with the music rhythm and ‘paces’ in the choreography Fitness Work on developing required fitnessFeel Maintain the feel of the track and riding positions

Seated Climb (Compulsory)

This position is used in Tracks 3 and 7. It is designed to help improve muscular strength at slower cadences with heavier loads. Similar to Ride Easy, except the handgrip is a little narrower and the upper body is in a slightly lower ‘more aggressive’ riding position. The emphasis is on staying at the back of the saddle for the most muscle recruitment. Hands slightly narrower than shoulder width Lower, more aggressive upper body position – chest towards handlebars Shoulders back and down Relaxed grip Hips at the back of the saddleExecution Hips and knees in line with toes Cycling in circles Dynamic ankles Limited upper body movement Timing Work with the music rhythm and ‘paces’ in the choreography Fitness Work on developing required fitnessFeel



Maintain the feel of the track and riding positions

Standing Climb(Compulsory)

This transitions from the Seated Climb position. Reach to the extended portion of the handlebars and rise. Once you rise, keep your butt over the front of the saddle. Keep a firm but relaxed grip with elbows in.Position Hands at the end of the handlebars Relaxed grip Stand tall Shoulders back and down Elbows in Head in neutral position Butt over the saddle Keep shoulders in lineExecution Hips and knees in line with toes Cycling in circles Dynamic ankles Slight side-to-side movementTiming Work with the music rhythm and ‘paces’ in the choreography Fitness Work on developing required fitnessFeel Maintain the feel of the track and riding positions

RPM™ Stretches Maintain safe, effective movement and range Maintain the feel of the exercise


Action Plan (Drills): Suggestions to assist you with Technique mastery

POSITION and EXECUTION: (Compulsory) Participants often exaggerate what they see an instructor presenting. Watch and participate in Les Mills technique DVDs. Listen carefully to the cues used – note how it ‘feels’ to be

coached into the correct riding position. Review the Instructor Program Manual and check the choreography notes and the Quarterly Release Handbook. Perfect your physical technique. Practise your track presentations in front of the mirror. Develop correct kinesthetic awareness (feel of the position) with the mirror and then without. Film your class and perform ongoing self-assessments. Use the Assessment documents in your Program Manual

to assist you self-assess.

TIMING: (Compulsory) Practise with different music pieces. Focus on smooth, constant pedaling that uses full music counts.

FITNESS: Include the RPM™ Race of Truth into your training schedule.

FEEL: Practise executing a movement and express the feeling of smoothness, strength, energy and texture of the

movement. Use your body language and facial expressions in support of the technique.


Instructor Action Plan and Feedback Forms cont/-

3. COACHINGWere you easily understood and followed? Grow your class numbers by mastering the art of coaching. People will come to your class if they can follow you easily and you lead them to a place they couldn’t get to on their own. Your job is to make sure your class can follow successfully and get the results they came for.Each track introduces a Coaching Focus, which represents the essence of the track and highlights the intent of the choreography.As you script and prepare each track, put together the most important experience you want to impart to your participants. Ensure your objective is aligned with the Choreographer’s Coaching Focus and supports the essence of the track.I want the people in my class to feel/learn/experience/achieve… master a technique, such as ‘ankling’, … achieve a particular result… enjoy the music… feel the euphoria of the Intervals Track … spontaneously react as a group… recover.Your objective may change slightly each time you teach depending on the needs of your participants and the focus for that day, but, most importantly, aim to ensure your objective always remains participant focused.

Action Plan Suggestions to assist you with Coaching mastery

Flat Line of Coaching/Sequence of Cues Initial Cues

(Compulsory)

Ensure you use Initial Cues for position setup. They are the ‘must-do’ elements of the position. They’re simple, technical, clear and concise and they tell your participants exactly what to do to ensure correct and safe execution.

Use a minimum of two and a maximum of five Initial Cues for each position. Remember new participants as well as our long-standing devotees. Consistently

reinforce the safety aspects, sound posture and alignment early in the track where the benefits are greatest. Do this in an efficient and informative way

Provide options and acknowledgement when necessary and try to perceive where the difficult areas are for your participants to ensure that they, too, feel successful.

Explain the exercise benefits to your class. This gives them a feeling of empowerment through expert understanding and also reasons for coming back

Follow-up Cues (Compulsory)

Ensure you use Follow-up Cues to create positive change. They coach your class and evolve, extend or enhance the feel of their movements, ensuring that they are moving even closer to the perfect technique!

Interaction with your class is possible in the middle of a track. Follow up by scripting useful analogies and images that add to intensity, movement quality and enjoyment to the exercise.

Reinforce the exercise benefits to your class. Follow-up cues include CRC cues

Motivational Cues. Motivational Cues. Use these throughout the track and increase at the end when the participants need more support and energy to complete on a ‘high’.

Experiment with various ways of delivering the same information to keep your delivery fresh and innovative and to avoid your class ‘tuning out’ over time. Even the more experienced participants in class appreciate the basics being covered in new and innovative ways.

Use scripting sheets and your own choreography notes to ‘create’ appropriate cues throughout the track. Use the different phases of each track to fully maximize your class delivery!

Believe in your participants – give them positive feedback.

Pre cueing (Compulsory)

Try to prepare participants for the next change by pre-cueing the position 4 – 8 counts prior to the change.

Practise with a partner by clearly explaining tempo and position changes in advance. Practise until your partner is completely successful with the position. Use clear, strong delivery that is positively and intelligently scripted.

Always assume there are new people and recognize that for some it may take longer to learn the positions.

Visual Instruction Practise non-verbal cues (fingers, face and body gestures) with a partner and find new ways to express the information visually.

Technique Correction Use the CRC technique correction model as often as possible. Build into your scripts


Action Plan Suggestions to assist you with Coaching mastery

(CRC) various ways to ‘zone in’ on common mistakes and learn how to coach your participants, whilst leading from the front

If you script and know what to say and when, you will allow time and freedom to focus on technique correction. Start with a general comment and use non-threatening body language to help class members to improve their technique.

This valuable teaching tool will become automatic the more frequently you put it into practice

Look for opportunities to improve participant technique.

Voice Practise contrasting your vocal pitch and tone Video your class or use a voice recorder. Listen without watching and ask yourself: “Do I

have impact?” “Does my voice mirror the music?” and “Am I clear and easy to understand?”

Practise delivering a track to the back of someone and have them assume no prior knowledge. Offer them cues that get them doing the right thing at the right time. Are you clear and easy to understand and follow?

Class Management Think about your class well in advance and create a ‘to do’ list Allow yourself plenty of time immediately before the class to prepare and make sure you

get to class early. Set up the room: Test the microphone and music levels. Have CDs, back-up CDs, water

and towel organized. Script the beginning and end of each track – know where you are taking your class.

Try to maintain visual contact with your participants as often as possible. Always avoid turning your back on your class and maintain visual contact with every

participant. Be organized and always have a ‘Plan B’.

Push Play and Go Be efficient and expert in your transitions. Know ahead what you have to prepare your class for and keep your class flowing.

Stop the music only where absolutely necessary.



4. CONNECTINGYour job is to engage your participants in the workout experience.Grow your class numbers by developing powerful relationships with your participants. When you create an atmosphere that allows them to tune in with themselves, the workout and you, you create connection. Connecting is a state of being. It’s about sharing. When you connect, information, feelings and experiences flow freely in both directions. There is a dialogue, rather than a monologue.BUT you need to be you! Create a warm and welcoming environment. Respect the needs of each person in class and engage them in your experience.

Action Plan (Drills): Suggestions to assist you with Connecting mastery

Engaging Participants Scan the entire room during each track, ensuring that you make eye contact with every individual.

Hold eye contact long enough that you may share a smile, a laugh or even an expression to show you understand and care about the level of effort required.

Find ways in which you can positively influence participant effort by scripting in cues that create a sense of ‘team’ and ‘empowerment’. Include them regularly throughout the class.

Let your passion for the music and exercises show.

Open and Approachable

You will find that as soon as you get to know someone, the power of your communication with them improves dramatically. Organize at least 10 minutes before and after class to introduce yourself to any new people and check for any injuries and pregnancy. Try to learn their names, so they can be called by their name in class.

A “Winning Beginning” will relax your class and get you into a good communication zone. Explaining technique and benefits to your class gives them a feeling of empowerment through expert understanding and also gives them reasons for coming back.

Start always with a structured and enthusiastic introduction designed to inspire your participants and reinforce their decision to be there.

During your introduction invite the class to leave their day and their worries behind. This helps establish a mind/body connection and allows learning to happen, because the brain can often be engaged and overloaded. This technique also enhances the stress release effect of the class as a whole.

Share something personal about yourself that helps your class to appreciate who you are. Let them get to know you and build small details of your life into your script. Show your enjoyment and tell your participants what you like yourself – in every class, share something like your favorite song, track etc.

Deliver your pre and post-class scripts with confidence and caring. Talk like you expect a response and be consistent in your delivery. Encourage open feedback by making statements like “If anyone is new, please come and see me...” or “If you want me to review any of the exercises, please come and talk to me.”

‘Go that extra mile’ – find ways to add value for your participants.

Catering to your Class Every single group will be different, day in and day out. The key to creating connections in class will be directly related to your willingness and ability to adapt your behavior to the group in front of you.

Think constantly about whom you’re doing it for and how you’re going to connect with them... Be available for questions, share a new technique tip, remember someone’s birthday (and make a fuss).

Provide options, distribute handouts, free class passes, have a raffle, play music before class ‘to set the scene’ or include special lighting, posters and/or ‘props’



5. FITNESS MAGICYour job is to teach with the look and feel of the program and do this in a natural way.Captivate your class by creating a memorable experience that people hate to miss. We are in the business of creating fitness experiences. The Magic is already there in the music and movements – a lot of the time all we have to do is move out of the way and let it happen.When the other four Key Elements begin to come together you’ll begin to see magic. The biggest thing we can do as instructors is let the music, movement and essence of the program create this and just hang on for the ride!While we strive to be star performers we remain team players.

Action Plan (Drills): Suggestions to assist you with creating Fitness Magic

Program Essence RPM™ is the indoor cycling workout where you ride to the rhythm of powerful music to a calorie burning endorphin high.

When we stand in the essence of the program it’s easy to take the next step in building our performance with the way we use the music.

Capture the power, strength, athleticism, energy and endorphin high in each track and create a blend of music, movement and flair!

RPM™ projects feelings of excitement, energy, athleticism and power. To convey these feelings and ‘set the scene’ for participants we must dress to authentically portray a person that embodies this.

Video and review the class. Critically assess your grooming and clothing. Ask yourself “What can be changed to enhance your presentation?”

Contrasting the Journey Contrast can be found within and between tracks. Some tracks are strong and others are high-energy. Everyone has different tastes in music so it is important to learn to express the energy highs and lows according to the nature of each song and the nature of the track.

As we begin the process of learning each new release, focus on really working with the song, rather than being at odds with it.

Prepare a class plan; identify high points and script humor if appropriate. Ensure you know where you are taking the class and alter the intensity and approach you have to each track.

As it is important to be able to create different feels within each track, ask yourself: “What is the song’s energy level?”

Get to really know the new release music – cut it up like a surgeon would, working through all the layers and exposing its heart… then put it all back together again.

There’s no need to go in search of a magic box of tools… it’s all there in the music, just waiting for you. Maximize the music potential and let your class know about any ‘Magic’ moments

that allow them to join in and express themselves too! Challenge yourself and overcome feelings of self-consciousness and worries.

Unlock the performer within and build your stage confidence, reacting to situations naturally and taking a risk.

When we teach, we must unlock our personality in ways that add new features to the class thus increasing the entertainment value for participants. Be free to express yourself in a dynamic and ‘larger than life’ manner. Learn to improvise by acting and reacting to different situations.

Practise dramatizing your vocals, recording your class or use a voice recorder and listen to yourself without watching and ask: “Do I have impact? Does my voice mirror the music?” And “What does the song feel like?” Ask yourself: “Is this song strong, energetic, relaxing, powerful, happy, serious, exciting or inspiring?” Once this is completed, match your verbal and physical delivery style to copy it.

Create fantastic finales, where appropriate. Find the soul in each track and teach it with passion!

Natural Teaching Style Relax and just be you! Teach from the heart with a voice that is natural and YOURS!

Get to know your strengths to ensure your delivery is always upbeat and positive. There is a great deal that can be said with a smile, cheeky grin or knowing look

Take what you do seriously, not yourself Practise your favorite facial expressions and observe your body language in front


Action Plan (Drills): Suggestions to assist you with creating Fitness Magic

of a mirror and think about how people would see you – remember that perception is reality

Love what you do and show it!


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