SilverSneakers Signature Tools
SilverSneakers signature tools include:
- Hand-held weights
- SilverSneakers ball
- Elastic tubing with handles
These tools help optimize the training benefits of exercises shared during SilverSneakers Classic, Circuit, Yoga and Boom Muscle.
Safe storage
- When seated, tools should be placed securely underneath the chair
- A riser can be used to help secure the tools, or if a riser is not available something like a paper plate could work
- When standing, tools should be placed securely on the seat of a chair.
- Be sure to that the area around the chair is free and clear to move.
Resistance tools are always optional for participants.
Creating Smooth Transitions – Entry, Action, Exit (EAE)
To create a safe and efficient class, it is important that smooth transitions are incorporated into the class design and programming. In order to create smooth transitions, we can employ the Entry, Action, Exit method, or EAE. When practicing EAE, we create a defined start and end point for each exercise and for each repetition of any given exercise.
- Entry – Tell your class participants where the movement begins and cue them how to get to the start point correctly.
- Action – Tell your participants how to execute the movement with good form. What should they be doing during the exercise?
- Exit – Tell class members how to end the movement and where to go next.
Hand-held Weights
Select the Proper Weight
- Encourage members to begin at lower weight and increase when they feel confident and stronger
- Too heavy – unable to keep neutral wrist, sway, unable to move through full range of motion
- Too light – swinging of the weights or not feeling any muscular contraction/work
Important Cues
- Maintain neutral wrist
- Ensure full range of motion
Safety Reminders
- Remind participants about the importance of posture – upright/tall and proud
Class Formats
- SilverSneakers Classic, Circuit and Boom Muscle
Elastic Tubing with Handles
Select the Proper Elastic Tubing
- Elastic tubing should have handles
- If you’re not feeling adequate resistance at the midpoint and end range of the movement, the tubing is likely too light.
Important Cues
- Maintain a neutral wrist
Safety Reminders
- Do not wrap the tubing around hands or wrists and do not stand on the handles
- When tubing is under feet, ensure that toes and heels are down
- Check tubing for cracks or tears that could cause the tubing to break/snap
Class Formats
- Classic and Circuit (optional Yoga)
The weight listed belowreflects the resistancewhen tubing is stretchedto 1 ½ times it’s length.
- Yellow 3-5 lbs
- Green 6 lbs
- Red 10 lbs
- Blue 15 lbs
SilverSneakers Ball
Selecting the Proper Size
- Recommendation is 6-9 inches in diameter
- Different sizes help to accommodate different hand sizes and grip strength
Important Cues – Movement Specific!
- Ball Press: keep elbows close to the sides of the body to allow for a neutral wrist (i.e., press and release)
- Inner Thigh Adduction: place soft playball between legs, slightly above the knees (i.e., adduction)
Safety Reminders
- Avoid walking in any direction with ball between the legs
- Large stability balls should not be used in place of a small ball
Class Formats
- SilverSneakers Classic and Circuit (optional Yoga)
How to Use this Choreography
The choreography blocks are intentionally challenging and designed to be flexible. Instructors are encouraged to teach, layer and adapt this choreography to meet the needs of their participants.
Slow-to-fast
- Teach the movements at half-time or slower so participants become confident with the exercises
- Progress by following the tempo of the music
Repetition Reduction
- Each choreography block has four (4) movements A, B, C, D
- Teach a higher number of repetitions of each movement, followed by a reduced number of repetitions
- AAAA+BBBB+CCCC+DDDD > AABBCCDD > ABCD
- Safely reducing the repetitions can train agility, coordination, speed and power
- Be mindful of the total number of repetitions performed to avoid overuse of a joint or muscle group
Linear Progression
- Teach the four movements in a linear progression
- A+B+C+D > ABCD
Block Progression
- Teach the first two movements AB
- Once movements AB are mastered, teach movements CD in isolation
- Combine movements into a block progression
- AB+CD > ABCD
Handheld Weigths
Elastic Tubing with Handles
Soft Playball
Download the written choreography.