Unstoppable by Queen Jasira

Coaching Notes:

Pre-Teach: Groove Out Punches & Dodging
Focus: External
Purpose: To improve cardiovascular endurance

Pre-Teach: In this song there will be three rounds of punches and dodging. So try this with me: you can play with jabs, uppercuts and hooks. Whenever you feel like it – play with dodging as well – and get your whole body in: bending your knees and letting your upper body move to the sides. Make sure to be aware of the people beside you so no one gets hit. Now remember – we are grooving it! That means you can’t get it wrong – simply explore these movements in your own way. Let’s GO!

First move: Run. We are going to run to the beat: run, run, run, run! Lots of energy! Lift your feet and get your arms in it like you’re out for a run! Confident, focused and full of energy! Explore the whole space with your running. Run into the open spaces between people and explore running sideways, and turning too. How does it feel to lift up your chest and run with determination and confidence? Can you get your arms in it? Add your breath. Do you need to pace yourself? Remember it’s perfectly fine to take breaks or walk instead. And if you have energy – run with power and get your whole body in it! You can’t get it wrong – you can be as big and energetic as you want, you can’t be too much – this is YOUR dance! Give yourself permission to be POWERFUL!

Second move: Slow Walk. Walk slowly to the beat: walk, walk. Now lift your chest, shoulders back and add your arms in strong powerful movements. Give yourself permission to show confidence, strength and power. What do strong arms look like to you? How can you move your arms in a way that makes you feel powerful? Confident even? No one can do it like you – own it and express it how YOU want!

Third move: Groove Out Punches & Dodging. Now let’s get some energy out! Start to explore punching in different ways. You can punch on the 1-2 rhythm. Or play with the rhythm and add some 123’s in there- BABABA! Show me how you dodge some punches – full body in it! Feel free to add your voice! If you wanna add a roar – go ahead! What does your face look like when you give yourself permission to punch it out? Focused. Determined. Powerful. Have you tried different ways of punching? How you can play with the rhythm as you punch and dodge? Your own powerful dance!

Transitions:
0:00 Power pose
0:07 Run
0:33 Slow Walk
0:46 Groove Out Punches & Dodging
0:59 Slow Walk
1:12 Run
1:27 Groove Out Punches & Dodging
1:54 Slow Walk
2:05 Power pose
2:10 Groove Out Punches & Dodging
2:36 Power pose