Guideline to help students recognize their achievements

It is very important to us at TCDA to ensure both student safety within the classroom but to also emphases education on proper technique, injury prevention, and body awareness. The more body awareness you have in your overall pole practice the less likely you are to do something that “just doesn’t feel right” and that might perhaps end in an injury. Our inversion programming at the studio is built around progression and the three fitness components that are important to OVERALL physical fitness:
Strength, Flexibility, and Cardio 

We all come into the pole studio with various degrees of physical abilities and backgrounds. Not all of us are Russian gymnasts, some us are 😉 … but most are not.
We need practical guidance, education, and focus when practicing pole. This is especially important when it comes to body awareness and conditioning.  We highly recommend taking any of the following classes offered at the studio for this especially;  Flexibility, Poleography, and Power Conditioning 
These specific classes will help you train and development more awareness of your unique body and its mechanics.
Below is a guideline to help students recognize their achievements and to also be informed of the physical expectations in each of our inversions classes. This is really meant to be an aide to you rather than a rigid assessment. Remember that some “moves” come easier to others while others may be more challenging. Each level lists the prerequisites underneath. Although we teach numerous inverted pole combinations, poses, and transitions that are cohesive to a specific level (101, 202 & 303).  Listed below are the primary expectations in each of the specific levels.  Also, take note of the different degrees of the (3) components of physical fitness and how they play to an overall holistic pole practice, what is most important to us and our students.

Inversions 101 
Physical assessment of pole crunches/ pikes on both dominate and non dominate sides of the body. General spin inventory and ability to perform clean standing transitions, solid climb.Inversions 202

  • Basic inversions can be demonstrated from the ground on both dominate and non dominate sides of the body. (Basic, Inside/ Outside leg hang, butterfly, extended butterfly & pole spit)
  • “Full chopper” basic invert dead-lift  splay
    • Three inverted poses can be successfully combined together and held for 8 counts with clean transitions and dismount
  • Basic aerial inversion
  • Front split no more than 6 inches from the ground

Inversions 303

  • Dual-sided proficiency in aerial inversions, the shoulder mount from the floor, circus climb
  • Splits on the pole (jade, up/down variations)
  • Proficient in Superman, static flag, reverse climb, elbow and split grip inverted splays “Ayesha” and laybacks
  • Head or Handstand with abdominal deadlift to pole or wall
  • Six inverted poses can be successfully combined together and held for 8 counts with clean transitions and dismount
  • Front splits no more than 4 inches from the floor

Inversions 404
Pre-professional level

  • Dual-sided proficiency in aerial shoulder mounts, inverted “V” (Ayesha) with split, elbow, and cup grip variations, brass monkey
  • comfortable with drops and tumbles down the pole (from pole sit, Superman, yogini, crucifix, jade, brass monkey)
  • Proficient in spinning pole combinations both upright and inverted
  • Handspring mount (split, cup and twisted grip variations)
  • splits on the pole ( jade(s), up/ down variations, chopsticks or machine gun)


“full chopper” dead-lift splay

TC Dance Academy Achievers

Outside Leg Hang


Reverse Climb with elbow grip


Pole Split (up variation)


Split Grip Ayesha variation