Levels Übersicht
Herzlich willkommen in der faszinierenden Welt des Poledance! Diese Kunstform vereint Kraft, Flexibilität und Kreativität und bietet für jeden, unabhängig von Erfahrungsgrad oder Fitnesslevel, die Möglichkeit, sich auszudrücken und zu wachsen. Unsere Levelübersicht ist darauf ausgelegt, dir einen klaren Überblick über die verschiedenen Stufen zu geben, die du auf deinem Weg im Poledance durchlaufen kannst. Jedes Level ist sorgfältig strukturiert, um dir die notwendigen Fähigkeiten und Techniken zu vermitteln, die du benötigst, um sicher und effektiv zu trainieren. Von den ersten Schritten als Anfänger bis hin zu fortgeschrittenen Tricks und Kombinationen – wir begleiten dich auf deiner Reise und helfen dir, deine Ziele zu erreichen. Egal, ob du gerade erst anfängst oder bereits Erfahrung hast, wir sind hier, um dich zu unterstützen und zu motivieren. Lass uns gemeinsam die verschiedenen Levels erkunden und herausfinden, wo du stehst und wohin du gehen möchtest!
Beginner 1
Beginner 2
Ziele Beginner 1
Alle Grundfiguren und Spins lernen und diese beidseitig, effizient und sauber ausführen können!
Ziele Beginner 2
• Klettertechnik • Spins an Static Pole effizient starten, halten und beenden • Verschiedene Sitztechniken • Selbst kleine Combos zusammenstellen können
Voraussetzungen Beginner 2
Du kannst ALLE BASIC MOVES & SPINS vom Beginner I Level SICHER, FLÜSSIG, BEIDSEITIG ausführen!
Voraussetzungen Intermediate
Du kannst ALLE BASIC MOVES & SPINS vom Beginner I Level SICHER, FLÜSSIG, BEIDSEITIG ausführen!
- Pole Walk
- Dip
- Dip and lift
- Basic Pirouette
- Dip to thread through
- Carousel kicks
- Body Waves
- Outside arm walk
- Fan Kick
- Pole plié
- Low Pole Sit
- Low Martini Sit (kicks)
- Basic Pole Stand
- Long sit
- Pull up sit
- Martini Sit
- Log Roll
- Tic toc sit
- Fireman spin
- Front Hook
- Back hook
- Reverse spin
- Secretary/Pretty Spin
- Mermaid spin
- Stag/Attitude spin (with/out heel on pole)
- Knee spin
- Chair spin
- Tuck spin (double handshake grip)
- Cradle Spin (full bracket grip)
- Side spin
- Clockwork legs
- Leg circles
- Arch up
- Speed Bump
- Tic Toc
- Shoulder Svivel
- Diamond pirouette
- Basic floor stand
- Spider Spin to stand
- Pin Up Dismount
- Back Arch Dismount
- Handshake grip
- Strong hold grip
- Half Bracket grip
- Sitting pole lifts
- Kneeling pole lifts
- Pole shoulder shrugs
- Floor pole squats
- Headstand walk in/ pull up
- Two handed pirouette
- Star Gazer
- Baby Snake sit
- Drama queen
- Plank
- Low Jasmine/Star
- Low Jamilla/Viva
- Low Genie/Frog
- Low Tulip
- Low side Martini
- Low Side Superman
- Double Knee Hook to floor
- Single climb squat
- Basic Climb
- Single climb body wave
- Single climb pencil
- Aerial Hold
- Skater
- Stargazer
- Floor Split heel/Reiko split
- Jasmine/Star
- Basic Jamilla
- Floor Bow & Arrow (Headstand)
- Floor Superman
- Floor Cupid
- Floor Bow & Arrow
- Floor Caterpillar Hold
-
Extendend Fire Man/Hollywood spin &
Variations (into Stag spin) - Reverse attitude/sunwheel spin
- Chair spin one hand
- Knee Spin (1 hand)
- Carousel spin
- Rockstar
- Lifted back hook spin
- Drag and Fly
- Jasmine spin
- Reverse att. Spin/Sunwheel swap
- Carousel straddle
- Corkscrew Spin (stag legs)
- Juliet Spin
- Easy Ballerina
- Upright D
- Floorsweeper
- Back shoulder roll
- Forward shoulder roll 1 & 2
- Shoulder roll with pole
- Shoulder stand: with clockwork | pole assisted | free stand
- Full bracket to stand
- Side spiral to stand
- Slide in from kneeling
- Slide in with extended legs (back)
- Back slides: bridge | thread the needle | with lifted leg
- Floor Jade
- Floor Bow & Arrow
DISMOUNTS:
- Martini/Bicycle Kicks (sitting on pole)
- Passé Dismount
- Bicycle Kicks (from side of pole)
- Split Dismount
- Rotating passe descent fan kick
GRIPS:
- Double Handshake grip
- Full bracket grip
- Claw grip
- Thigh grip
HOLDS:
- Forearm hold
- Forearm press
- Body Waves
- Pull Up Crunch var.
- Full Bracket Pull Ups
- Carousel Kicks
- Single Climb Squat
- Candle from floor mit/ohne Pole
- Side Crunches on Pole
- Floor Handstand (walk in)
- Shrugs
- Single Climb Squat
- Single Climb Bodywave
- Single Climb Tic Toc
INVERT PREP:
- Floor Basic Inversion
- Floor Chopper
- Floor Outside Leg Hang
- Floor Outside Leg Hang Pull Up
- Floor Inside Leg Hang
- Floor Caterpillar Hold
- Floor Caterpillar
Beginner 1
Ziele Beginner 1
Alle Grundfiguren und Spins lernen und diese beidseitig, effizient und sauber ausführen können!
- Pole Walk
- Dip
- Dip and lift
- Basic Pirouette
- Dip to thread through
- Carousel kicks
- Body Waves
- Outside arm walk
- Fan Kick
- Pole plié
- Low Pole Sit
- Low Martini Sit (kicks)
- Basic Pole Stand
- Long sit
- Pull up sit
- Martini Sit
- Log Roll
- Tic toc sit
- Fireman spin
- Front Hook
- Back hook
- Reverse spin
- Secretary/Pretty Spin
- Mermaid spin
- Stag/Attitude spin (with/out heel on pole)
- Knee spin
- Chair spin
- Tuck spin (double handshake grip)
- Cradle Spin (full bracket grip)
- Side spin
- Clockwork legs
- Leg circles
- Arch up
- Speed Bump
- Tic Toc
- Shoulder Svivel
- Diamond pirouette
- Basic floor stand
- Spider Spin to stand
- Pin Up Dismount
- Back Arch Dismount
- Handshake grip
- Strong hold grip
- Half Bracket grip
- Sitting pole lifts
- Kneeling pole lifts
- Pole shoulder shrugs
- Floor pole squats
- Headstand walk in/ pull up
Voraussetzungen Beginner 2
Du kannst ALLE BASIC MOVES & SPINS vom Beginner I Level SICHER, FLÜSSIG, BEIDSEITIG ausführen!
Beginner 2
Ziele Beginner 2
• Klettertechnik • Spins an Static Pole effizient starten, halten und beenden • Verschiedene Sitztechniken • Selbst kleine Combos zusammenstellen können
- Two handed pirouette
- Star Gazer
- Baby Snake sit
- Drama queen
- Plank
- Low Jasmine/Star
- Low Jamilla/Viva
- Low Genie/Frog
- Low Tulip
- Low side Martini
- Low Side Superman
- Double Knee Hook to floor
- Single climb squat
- Basic Climb
- Single climb body wave
- Single climb pencil
- Aerial Hold
- Skater
- Stargazer
- Floor Split heel/Reiko split
- Jasmine/Star
- Basic Jamilla
- Floor Bow & Arrow (Headstand)
- Floor Superman
- Floor Cupid
- Floor Bow & Arrow
- Floor Caterpillar Hold
-
Extendend Fire Man/Hollywood spin &
Variations (into Stag spin) - Reverse attitude/sunwheel spin
- Chair spin one hand
- Knee Spin (1 hand)
- Carousel spin
- Rockstar
- Lifted back hook spin
- Drag and Fly
- Jasmine spin
- Reverse att. Spin/Sunwheel swap
- Carousel straddle
- Corkscrew Spin (stag legs)
- Juliet Spin
- Easy Ballerina
- Upright D
- Floorsweeper
- Back shoulder roll
- Forward shoulder roll 1 & 2
- Shoulder roll with pole
- Shoulder stand: with clockwork | pole assisted | free stand
- Full bracket to stand
- Side spiral to stand
- Slide in from kneeling
- Slide in with extended legs (back)
- Back slides: bridge | thread the needle | with lifted leg
- Floor Jade
- Floor Bow & Arrow
DISMOUNTS:
- Martini/Bicycle Kicks (sitting on pole)
- Passé Dismount
- Bicycle Kicks (from side of pole)
- Split Dismount
- Rotating passe descent fan kick
GRIPS:
- Double Handshake grip
- Full bracket grip
- Claw grip
- Thigh grip
HOLDS:
- Forearm hold
- Forearm press
- Body Waves
- Pull Up Crunch var.
- Full Bracket Pull Ups
- Carousel Kicks
- Single Climb Squat
- Candle from floor mit/ohne Pole
- Side Crunches on Pole
- Floor Handstand (walk in)
- Shrugs
- Single Climb Squat
- Single Climb Bodywave
- Single Climb Tic Toc
INVERT PREP:
- Floor Basic Inversion
- Floor Chopper
- Floor Outside Leg Hang
- Floor Outside Leg Hang Pull Up
- Floor Inside Leg Hang
- Floor Caterpillar Hold
- Floor Caterpillar
Voraussetzungen Intermediate
Du kannst ALLE BASIC MOVES & SPINS vom Beginner I Level SICHER, FLÜSSIG, BEIDSEITIG ausführen!
Intermediate
Advanced
Ziele Intermediate
• Basic Inverts und Leg Hangs einzeln ausführen können • Verschiedenen Dismounts • Längere Sequenzen durchführen aus Figuren von Beg I&II kombiniert mit einzelnen Inverts
Ziele Advanced
• Ausbau der Figuren aus dem Intermediate Level • Invert Figuren mit nur noch zwei Kontaktpunkten • Längere Aerial Routines selbst erstellen können
Voraussetzungen Advanced
• Basic Invert • Chopper • Mermaid & Handstand dismount • Outside/inside leg hang switches • Cross Ankle/Knee Release • Extended Butterfly • Basic Ayesha • Hip Hold • Aerial Split heel • Basic Shoulder Mount • Superman • Jamilla • Kombination von 3-4 Invert Moves • Selbst eine Routine erstellen mit verschiedenen Elementen
- Hip Swivel
- Side climbing
- Upright Sailor
- Side Martini
- Wrist seat
- Wrist seat Jazz
- Plank variations
- Lay backs
- Cross knee release
- Cross ankle release
- Remi Sit
- Floor Foot lock mount
- Handstand pole mount
- Aerial Split heel/Reiko split & Hook into cupid
- Aerial Inversion
- Teddy
- Figure Head
- Genie/Frog
- Tulip
- Genie to seat
- Genie to side superman
- Jasmine/Shooting star
- Basic Inversion
- Caterpillar from handstand position
- Floor Thigh Hold
- Crucifix
- Straddle invert (Chopper)
- Cross Knee/Ankle lay back & Aerial Bow & Arrow
- Low Inside Leg Hang
- Outside leg hang
- Outside leg hang pull up
- Jackknife
- Hood Ornament
- Inside leg hang
- Hip Hold
- Hip Hold Pike
- Duchess
- Jade
- Basic Butterfly (from Outside leg hang or Crucifix)
- Butterfly grip variations
- Flat Line Scorpio from Butterfly
- Caterpillar on pole
- Extended Butterfly
- Inverted D
- Basic Ayesha
- Superman
- Superman
- Basic Cupid with holding the inside leg
- Inside/outside leghang switches, and transitions in/out
- Poisson
- Sailor
- Butterfly from floor Cupid/Butterfly Handstand
- Butterfly from floor Cupid/Butterfly Handstand
- Hook and Roll (front & back)
- One handed spins Hood Ornament & Progr. (rel. both hands)
- Jamilla Spin (extended legs)
- Pencil Spin
- Reverse Grab & Progression (finish into climbing, pretzel, back hook spin or reverse attitude/stag spin)
- Pixie Spin
- Wrist Seat Spin
- Flair & Variations
- Static rotations
- Ballerina
- Twisted ballerina
- Spinning Straddle (adv. Carousel spin)
- Different spins transitions
CLIMBS:
- Forearm climb
- Spin climb on static pole
- Side climb (into twisted grip descent)
- Side climb over
- Lifted back hook spin
- Climb over from Jamilla through OLH
DISMOUNTS:
- Rotating passe descent with fan kick
- Mermaid dismount
- Handstand dismount
- Sliding dismount
- Twister dismount
- Shoulder dismount
- Forearm Handstand from a crucifix
GRIPS:
- Thigh grip
- Armpit grip
- Elbow grip
- Forearm press
- Knee Pit grip
HOLDS:
- Full Bracket Pull Up
- Forearm Hold Pull up
Alles aus BEG I&II, plus:
- Full Bracket Pull Up
- Full Bracket Slides In
- Pull Up Crunch
- Floor Chopper
- Floor Invert Crunch
- Shoulder Mount Kicks
- Pull Up Crunch Lean Back
- Boomerang / Carousel Hold
- Full Bracket Hold
- Side Climb
- Forearm Climb
- Brass Monkey to Stand
- Headstand Pull Up
- Floor Cross ankle Release Pull Up
- Floor Foot Lock Pull Up
- Chest Isolation Rows
- Shoulder mount prep/conditioning/from floor
- Aerial caterpillar elbow grip
- Cupid (no hands)
- Genie & Variations
- Superman Progr (without crossing ankles)
- Split Heel Variations (Banana split, into cupid, full bracket grip)
- Jamilla Variations & transitions
- Jacknife
- Jade Split no hands
- Russian Butterfly (baseball grip)
- Allegra
- Basic Brass Monkey
- Handspring prep. cond.
- Splits on the pole (upright, jade variations, upside down variations, chopsticks)
- Iguana Mount
- Tabletop
- Pencil to straddle, fang
- Dangerous Bird
- Knee Hold Recliner invert (tabletop grip)
- Ayesha straight Edge (inverted pencil) Elbow Ayesha
- Cup Grip Ayesha
- Reverse Ayesha
- Ayesha Regrips
- Ayesha Deadlift
- Reverse Ayesha
- Handspring
- Twisted Handspring
- Twisted Grip Handspring Dead Lift
- Shoulder mount aerial
- Shoulder Mount Deadlift
- Jump into shoulder man
- Janeiro
- Aerial Baby flag
- Flips
- Iron X
- Spinning Inversion on spinning pole
- Spinning Straddle
- Ball Drop
- Marley (from OLH)
- Superman Entries (Flat Line Scorpio,Hip Hold Pike)
- Jamilla to Extended Butterfly
- Extended Butterfly to inverted D (to Ayesha)
- Handspring grip variations
- Inverted Poisson
- Allegra
- Dragon Tail
- Air Pirouette
- Seated Shoulder Mount Roll
- Jamilla into butterfly
- Yogini
- Meat hook
- Eros
- Extended Handstands
- Advanced Split Moves
- The Phoenix spin (forward chair to handspring)
INVERT PREP:
- Shoulder mount
- Caterpillar climb
- Aerial climb variations: Outside & Inside leg | Shoulder mount | Jamilla
- Arms only climb
DESCENTS:
- Cross Knee Release Walk Over to handstand Butterfly Handstand
- Shoulder dismount
- Swan Dive
GRIPS:
- Arm Pit
- Elbow grip
- Twisted grip
- Cup grip
- Knee pit grip
- Football grip
- Funky Grip
HOLDS:
- Armpit (Teddy, Rocket Woman)
- Hip Hold (Ball, pike, straddle, split, duchess
- Tabletop hold
Alles aus INTERM, plus:
- Pull Up Crunch
- Full Bracket Pull Ups
- Shoulder Mount Crunches
- Forearm Climb
- Side Climb
- Single Climb Squat an der Pole
- Aerial Invert
- Shoulder Mount Plank vom Boden
- Pencil Climb
- Side Climb
- Side Crunches an der Pole (from Cupid)
- Sit Ups aus Cross Ankle/Knee Release
- Pole Handstand
- Brass Monkey lift
- Arms only climb
Intermediate
Ziele Intermediäre
• Basic Inverts und Leg Hangs einzeln ausführen können • Verschiedenen Dismounts • Längere Sequenzen durchführen aus Figuren von Beg I&II kombiniert mit einzelnen Inverts
Voraussetzungen Advanced
• Basic Invert • Chopper • Mermaid & Handstand dismount • Outside/inside leg hang switches • Cross Ankle/Knee Release • Extended Butterfly • Basic Ayesha • Hip Hold • Aerial Split heel • Basic Shoulder Mount • Superman • Jamilla • Kombination von 3-4 Invert Moves • Selbst eine Routine erstellen mit verschiedenen Elementen
- Hip Swivel
- Side climbing
- Upright Sailor
- Side Martini
- Wrist seat
- Wrist seat Jazz
- Plank variations
- Lay backs
- Cross knee release
- Cross ankle release
- Remi Sit
- Floor Foot lock mount
- Handstand pole mount
- Aerial Split heel/Reiko split & Hook into cupid
- Aerial Inversion
- Teddy
- Figure Head
- Genie/Frog
- Tulip
- Genie to seat
- Genie to side superman
- Jasmine/Shooting star
- Basic Inversion
- Caterpillar from handstand position
- Floor Thigh Hold
- Crucifix
- Straddle invert (Chopper)
- Cross Knee/Ankle lay back & Aerial Bow & Arrow
- Low Inside Leg Hang
- Outside leg hang
- Outside leg hang pull up
- Jackknife
- Hood Ornament
- Inside leg hang
- Hip Hold
- Hip Hold Pike
- Duchess
- Jade
- Basic Butterfly (from Outside leg hang or Crucifix)
- Butterfly grip variations
- Flat Line Scorpio from Butterfly
- Caterpillar on pole
- Extended Butterfly
- Inverted D
- Basic Ayesha
- Superman
- Superman
- Basic Cupid with holding the inside leg
- Inside/outside leghang switches, and transitions in/out
- Poisson
- Sailor
- Butterfly from floor Cupid/Butterfly Handstand
- Butterfly from floor Cupid/Butterfly Handstand
- Hook and Roll (front & back)
- One handed spins Hood Ornament & Progr. (rel. both hands)
- Jamilla Spin (extended legs)
- Pencil Spin
- Reverse Grab & Progression (finish into climbing, pretzel, back hook spin or reverse attitude/stag spin)
- Pixie Spin
- Wrist Seat Spin
- Flair & Variations
- Static rotations
- Ballerina
- Twisted ballerina
- Spinning Straddle (adv. Carousel spin)
- Different spins transitions
CLIMBS:
- Forearm climb
- Spin climb on static pole
- Side climb (into twisted grip descent)
- Side climb over
- Lifted back hook spin
- Climb over from Jamilla through OLH
DISMOUNTS:
- Rotating passe descent with fan kick
- Mermaid dismount
- Handstand dismount
- Sliding dismount
- Twister dismount
- Shoulder dismount
- Forearm Handstand from a crucifix
GRIPS:
- Thigh grip
- Armpit grip
- Elbow grip
- Forearm press
- Knee Pit grip
HOLDS:
- Full Bracket Pull Up
- Forearm Hold Pull up
Alles aus BEG I&II, plus:
- Full Bracket Pull Up
- Full Bracket Slides In
- Pull Up Crunch
- Floor Chopper
- Floor Invert Crunch
- Shoulder Mount Kicks
- Pull Up Crunch Lean Back
- Boomerang / Carousel Hold
- Full Bracket Hold
- Side Climb
- Forearm Climb
- Brass Monkey to Stand
- Headstand Pull Up
- Floor Cross ankle Release Pull Up
- Floor Foot Lock Pull Up
- Chest Isolation Rows
- Shoulder mount prep/conditioning/from floor
Advanced
Ziele Advanced
• Ausbau der Figuren aus dem Intermediate Level • Invert Figuren mit nur noch zwei Kontaktpunkten • Längere Aerial Routines selbst erstellen können
- Aerial caterpillar elbow grip
- Cupid (no hands)
- Genie & Variations
- Superman Progr (without crossing ankles)
- Split Heel Variations (Banana split, into cupid, full bracket grip)
- Jamilla Variations & transitions
- Jacknife
- Jade Split no hands
- Russian Butterfly (baseball grip)
- Allegra
- Basic Brass Monkey
- Handspring prep. cond.
- Splits on the pole (upright, jade variations, upside down variations, chopsticks)
- Iguana Mount
- Tabletop
- Pencil to straddle, fang
- Dangerous Bird
- Knee Hold Recliner invert (tabletop grip)
- Ayesha straight Edge (inverted pencil) Elbow Ayesha
- Cup Grip Ayesha
- Reverse Ayesha
- Ayesha Regrips
- Ayesha Deadlift
- Reverse Ayesha
- Handspring
- Twisted Handspring
- Twisted Grip Handspring Dead Lift
- Shoulder mount aerial
- Shoulder Mount Deadlift
- Jump into shoulder man
- Janeiro
- Aerial Baby flag
- Flips
- Iron X
- Spinning Inversion on spinning pole
- Spinning Straddle
- Ball Drop
- Marley (from OLH)
- Superman Entries (Flat Line Scorpio,Hip Hold Pike)
- Jamilla to Extended Butterfly
- Extended Butterfly to inverted D (to Ayesha)
- Handspring grip variations
- Inverted Poisson
- Allegra
- Dragon Tail
- Air Pirouette
- Seated Shoulder Mount Roll
- Jamilla into butterfly
- Yogini
- Meat hook
- Eros
- Extended Handstands
- Advanced Split Moves
- The Phoenix spin (forward chair to handspring)
INVERT PREP:
- Shoulder mount
- Caterpillar climb
- Aerial climb variations: Outside & Inside leg | Shoulder mount | Jamilla
- Arms only climb
DESCENTS:
- Cross Knee Release Walk Over to handstand Butterfly Handstand
- Shoulder dismount
- Swan Dive
GRIPS:
- Arm Pit
- Elbow grip
- Twisted grip
- Cup grip
- Knee pit grip
- Football grip
- Funky Grip
HOLDS:
- Armpit (Teddy, Rocket Woman)
- Hip Hold (Ball, pike, straddle, split, duchess
- Tabletop hold
Alles aus INTERM, plus:
- Pull Up Crunch
- Full Bracket Pull Ups
- Shoulder Mount Crunches
- Forearm Climb
- Side Climb
- Single Climb Squat an der Pole
- Aerial Invert
- Shoulder Mount Plank vom Boden
- Pencil Climb
- Side Climb
- Side Crunches an der Pole (from Cupid)
- Sit Ups aus Cross Ankle/Knee Release
- Pole Handstand
- Brass Monkey lift
- Arms only climb
