How to Modify (or Intensify) a Movement

An instructor’s ability to adapt skills for different needs is at the heart of teaching.  This is particularly important in strength training and conditioning.  Through my own teaching experience, I have outlined several ways to modify or intensify a movement.  Since some instructors use different terminology, I'll first define some terms.

Modify:
To modify a movement is to make it more accessible.  This is important for helping students find success with new skills and exercises.   The concept of scaffolding fits in this category.
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Intensify:
To intensify a movement is to make it more challenging.  This is key to overcoming plateaus in training and hitting new strength goals.

Each item in this list can used to either modify (make easier) or intensify (make harder) a movement.

1. Adjust the lever arm length.  To modify, shorten the lever (i.e. bend the knees or bring the limbs closer to core).  To intensify, lengthen the lever (straighten the legs or arms).
2. Adjust the kinetic chain.  To modify an exercise, close the kinetic chain (i.e. place the feet or hands on a wall when learning the hollow body position).  To intensify, open the chain (i.e. reaching both hands and feet into space in a hollow body).
3. Change reps or duration of hold.  To modify, reduce reps or duration.  To intensify, increase reps or duration.
4. Change the range of motion.  To modify, reduce the range of motion (move smaller).  To intensify, increase the range of motion (move bigger).
5. Change the body’s relationship to gravity.  To modify, position the body so gravity is helpful and makes the exercise easier.  To intensify, position the body so gravity is working against you.
6. Change the tempo, rhythm, or phrasing.  Many of us practice movements in our preferred tempo or rhythm.  To intensify the training session, try a different tempo or rhythm (i.e. doing a pull-up quick on the up-phase and slow on the down-phase, or pausing at unusual intervals).

I'm sure there are other ways to modify movement, so I'd love to hear from you.  What ways have you tried to modify or challenge movements for yourself or your students?  Leave a comment below and let us know!

Author

Julianna Hane traded life on a cotton farm to become a dancer and aerialist.  She holds an MFA in Modern Dance, and is a Certified Laban Movement Analyst and Pilates Instructor.  Julianna is also the Director of Training at Born to Fly Teacher Programs and Support, and wrote the Aerial Teacher's Handbook.