Kick Up Your Heels by Benjamin Bidlack (FIT)

Coaching Notes:

Pre-Teach: No
Focus: external
Fitness Elements/Purpose: CR (creativity), RT (reaction time), Agility, Muscle Strength, Speed, Muscle Endurance, Cardiovascular

First move: country bounce and step heel – get them into character here. You can paint the picture of a cowboy hat, cowboy boots, a piece of straw hanging out of their mouth.
You can also have them practice saying “YEEHAW”. Really bend the knees here, moving side to side with a step heel. The travel is not bog, play with directions and leaning with the body!
Add butt kicks and/or knees whenever you want. I would command this at first and later on you can just let them decide what they like best! They could change often if they want!

Second move: 123 heel/knee/butt kick – get traveling around each other and the space. It’s quick tempo so keep the movements small but still bouncy, fun and playful.
You can add a lasso type arm movement whenever you want! If you want to challenge their brains and bodies, you can add a 123 knee, knee, knee. So 3 steps and 3 knees or heels or butt kicks.
It’s a different rhythm that will sharpen the brain and can be very fun. I would only do this with advanced people who are regularly attending your class.
You could teach that at the beginning so they are better prepared when it comes in!!

Transitions:
do not get too serious about these transitions…they are suggestions, change when you hear it.
0:00 start with an OTS country bounce to get into character
0:16 step heel
0:33 begin to travel and add knees/butt kicks
1:05 123 heel/knee/butt kick
1:44 country bounce and step heel
2:01 begin to travel and add knees/butt kicks
2:34 123 heel/knee/butt kick
3:29 country bounce and step heel
3:45 begin to travel and add knees/butt kicks
4:19 123 heel/knee/butt kick
You can let them go until the end, doing whatever move they like best!