Free Mind by Freddie Ipson (FIT)

Coaching Notes:

Pre-Teach: Yes – brief explanation of both moves – you must offer up options here
Focus: internal
Fitness Elements/Purpose: CR (creativity), RT (reaction time), ROM, Coordination, Muscle Strength, Muscle Endurance

*With specific core songs like this, the more they do it, the more creative they will be able to get with it.
First time, just get the basics done. Each time they can express more unique possibilities!

First move: floor dancing – have everyone lay on their backs, or sit in a chair. The goal here is to brace the midsection while dancing the arms and the legs.
Letting them lift and bounce and dance and cross mid line of the body, anything that cause the abdominal muscles to grip and support, which is their job!
The lyrics are rock the party…so try and rock your body!

*there is transition time from one move to the other, you don’t need to rush. Just practice your own transitions and what you will say in between.
Second move: slow roll ups – remember to offer lots of options and tell them to trust their bodies. The move is a roll up sit up, creatively dancing to the music.
Let the arms sway and dance, then legs can move side to side or lift like a mermaid. They can grab a leg to assist in getting up or they don’t need to go all the way.
They can go further up onto their knees if that works for them. Let them get creative and yet stay focused on the support and strength of the abdominal muscles!

Transitions:
0:00 Intro
0:17 floor dancing
0:44 slow roll ups
1:30 floor dancing
2:07 slow roll ups
2:53 floor dancing
3:20 slow roll ups – there is no transition break before this one!