We’ll give you four floor beginner tutorials along the way & show you what’s crucial on the way to becoming a floor flow queen & how you can improve your skills even further from home. Take the chance to practice on your own at home with our floor beginner tutorials. We wish you a lot of fun!
We all remember the good old backward roll in gym class – some with joy, some with horror. If you tilt your head to the side, the backward roll becomes a shoulder roll – and is a thousand times more comfortable than its relative. The shoulder roll is also one of the basic moves in floor flow and there is no getting around it in combos or choreos. In this tutorial we’ll show you exactly what the technique behind it looks like and how you can roll effortlessly across the floor without getting bruises.
The Russian Slam is one of the favorite moves of many floor flow specialists and can be done extremely individually and in many variations. Without the right technique, however, it is an almost insurmountable and extremely strenuous challenge. Did you know, for example, that you don’t have to slide over your knee to do a Russian Slam? Once learned, it’s sure to become one of your favorite moves, too.
What sounds simple can spice up any choreo on the floor. There is not only the turn, but rather a variety of possibilities. Whether slow, explosive, on one knee or both and with different start and end positions, in this tutorial we give you the technique and many ideas for turns.
The various transitions are the be-all and end-all for a great flow on the floor. They effortlessly link individual tricks together in different ways and allow you to get from A to B. They make your floor flow look impressive and graceful. They make your floor flow look impressive and graceful – and in this tutorial you’ll get some variations of them.
A saying we often hear. But “on the floor” is already a good start. Here are a few tips & tricks on how to boost your floor flow skills:
Don’t think of the ground as an enemy, think of it as your friend. It is your tool in this category and wants & needs to be used. With pushing, pulling, sliding and nestling you create movements that are created together with the floor – instead of just using it as a base.
Try to develop an awareness of your body and all its movements & work on performing the movements from beginning to end in a flow. Also, remember that your body is made up of multiple body parts and try to pay attention to them all and not just focus on one body part. For example, good Leg Waves are created when you also move your upper body, arms and head.
Less and slower is usually more. Practice slow and flowy moves and film yourself every now and then to develop your awareness of moves and what they really look like. Once you master this, the fast and explosive moves are open to you.
There are also poles for home, which can be conveniently clamped between the floor & ceiling (without any screws). However, the purchase of your own pole needs to be considered carefully, as they cost between CHF 250.- and 350.- – but they will last a pole’s lifetime. We recommend to buy only poles from a trustworthy manufacturer, because we would like to avoid any “pole-fails”. Here you can find the X-Poles for your training at home. You have another pole in mind? We will be happy to advise you, just contact us by email.
You want to train regularly for you, but you have no space or pole at home? No problem, we have the solution! With the Studio Access you get your own badge and your personal access to our studio 7 days a week. Train when and how you want, no matter if pole dance, floor flow, pilates, stretching or strength training. We provide you with the space or a pole and you will also find various aids in the studio, such as yoga mats, blocks, weights, balls, etc..
Have questions about your training or your pole journey in general? We are happy to help you at any time.
Interested in getting to know us? Why not register for one of our trial lessons and learn more about what we have to offer. Talk on-site with our highly trained instructors and let them advise you.
For us, everything revolves around the poles – including our customers. Whether newbie or rookie. Let’s take off together!
For us, everything revolves around the poles – including our customers. Whether newbie or rookie. Let’s take off together!
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Pole Dance Trainer Training – XPert Pole Fitness Level 1-2
Milena discovered her enthusiasm for pole dancing in 2022 and has been fascinated by the powerful aesthetics of this sport ever since. Before her pole dance journey, she gained several years of dance experience in ballet. Her passion for pole dancing led her to successfully participate in competitions in her very first year. Milena wants to support her students in achieving their individual goals and ambitions in pole dance and to celebrate the fun of the sport together.
PSO Zurich Level 3 Championship – 1st place
PSO Oberhausen Level 2 Heels 2023 – 2nd place
PSO Oberhausen Level 3 Championship – 2nd place
Pole Dance Trainer Training – XPert Pole Fitness 1 – 2
Jessica started ballet at the age of 4 and remained faithful to this dance for ten years. After various attempts to find a new dance style for herself, she finally came across pole dancing in 2008. She quickly developed a great passion for it and is still curious about the many different styles of pole dance. She now wants to share her passion and joy for this sport with her students.
She has been teaching since 2022, initially as a substitute in various studios and since 2024 regularly at Gravity Arts Winterthur.
PSO Zurich Artistic Level 4 2018 – 4th place
Various shows at studio parties
Pole Dance Trainer – Xpert Pole Fitness Level 1-4
I started my first pole dance course in Lucerne in 2009 and have been dancing regularly on and with the pole ever since. In addition to countless pole workshops, I have also taken part in contemporary dance courses. I particularly like the dance aspect and the fact that you can express something with the music through your body. I have been an instructor since 2019 and try to pass on this passion to my students.
Beyond Gravity Show 2018, 2019
Pole Dance Instructor – Xpert Pole Fitness Level 1-4
I started my first pole dance course in Lucerne in 2009 and have been dancing regularly on and with the pole ever since. In addition to countless pole workshops, I have also taken part in contemporary dance courses. I particularly like the dance aspect and the fact that you can express something with the music through your body. I have been an instructor since 2019 and try to pass on this passion to my students.
Beyond Gravity Show 2018, 2019
Pole Dance Instructor – XPert Pole Fitness Level 1-4
Low Flow Heels Instructor Level 1 – Jazzy K, Indipole Dance
Invert ready – Marlo Fisken
Amanda has been teaching Pole Dance, Exotic Flow, Floor Flow and Legwork classes since 2021, so she brings a breadth of experience as a trainer that her students can always benefit from.
PSO Switzerland Level 1-4 Exotic – 1st place
Exotic Generation UK 2021 Theater Professional – Finalist
Exotic Generation Switzerland 2022 Flow Professional – 2nd place
Exotic Generation France 2022 Flow Professional – 1st place
Exotic Generation UK 2022 Theater Professional – 1.
Exotic Generation Spain 2023 Flow Professional – Finalist
Exotic Generation Bali 2023 Flow Professional – 2nd place
Exotic Generation Greece 2023 Flow Professional
Floorplay Mood Italy 2023
Beyond gravity 2018
Poledance Lucerne Student Showcase 2022
Pole Dance Trainer Training – XPert Pole Fitness
Stretching Module 1 – Marco Oranje
TRX Instructor – Fitness Park Zug
Indoor Cycling – SAFS
Bianca discovered her passion for pole dancing in 2011 and has been teaching pole dancing since 2017. In the following years she added stretching and low flow classes. She is looking forward to sharing her passion with her students.
ADC Pole Championship Utrecht 2023 – 3rd place
Ultimate Pole Championship UK 2022 – 2nd place
PSO Switzerland 2021 – 2nd place
PSO Switzerland 2018 – 1st place
Pole Art Portugal 2018 – 2nd place
Swiss Championship 2018 – Finalist
World Championship 2018 – Finalist
PSO Switzerland 2017 – 2nd place
Swiss Championship 2017 – Finalist
Pole Art Italy 2017 – Finalist
Czech Republic Pole Stars 2017 – 3rd place
Beyond Gravity 2017
Various private events
Pole Dance Instructor – Ecole de Pole Instructor Training Course
Marlo Fisken Floor Flow Training Intensive
Boston Conservatory Master of Music
University of Colorado Bachelor of Music
Rachel is a pole dancer and aerialist. She has been dancing since the age of three and has always had a
Passion for Movement. Although she has a strong ballet background, she has also been exposed to many different dance forms including tap, jazz, hip-hop, ballroom, salsa, tango, and African dance. She also trained as a rhythmic gymnast for many years and competed at a high level in the in the United States and even participated in the Youth Olympic Games. She has been teaching pole dancing at all levels since 2014 and has an incredible passion for helping students succeed while having fun.
Pole Art Italy 2019, Elite Division – 4. place
IPAAT 2019 – 2nd Place Champions
Pole Art UK 2018, Elite Division – 1. place
World Pole Dance Championship 2018, Elite Division – 3. place
Miss Pole Dance UK 2017, Pro Women – 1. place
PSO European Edition 2017, Pro Division – 2. place
IPAAT 2016, Elite Division – 1. place
West End – A Midsummer Night’s Dream at the Bridge Theatre directed by Nicholas Hytner, 2019.
Las Vegas – “Rise” directed by Jenyne Butterfly (Luja Productions), 2018.
Various private pole and aerial events since 2015
Various operas and musicals since 2000
Pole Dance Instructor Training – XPert Pole Fitness Level 1-2
Pole Dance Trainer Education – XPert Essential Science of Heels
Laura discovered pole dance, especially Heels Flow, in 2019 and started sharing her passion in 2022. Through her authentic, warm manner, she motivates her pole dancers and teaches them fun, sensuality and self-confidence.
PSO Switzerland Exotic Level 2 2021 – 1st place
PSO Switzerland Exotic Level 3 2022 – 2nd place
The Pole Show 2023
Polefitness Basic Instructor – Pole Sports Education
Polefitness Advanced Instructor – Pole Sports Education
J&S Head of Gymnastics & Dance
MSc. Sport in Prevention and Rehabilitation – University of Basel
Tamara discovered pole dancing in 2014. She not only has teaching experience in pole dance, but also covers the dance aspect very well with her background in ballroom & Latin dance. Thanks to her training as a sports and movement scientist, she has a broad level of training from which her students can only benefit.
Pole Theatre Switzerland 2024 Semi Pro Classique – 1. Place
Exotic Moon 2023 – 2. place
National & international competitions in Ballroom & Latin Dancing
The Pole Show 2022, 2024
Pole Dance Instructor Training – XPert Pole Fitness Level 1-2
Sereina has been pole dancing since 2018 and has been passing on her passion to her students since 2020. As a child, she gained gymnastic experience in vaulting for over ten years. Now, with the help of pole dance, she wants to convey a good body feeling, a lot of self-confidence and her fascination for the diverse dance sport.
PSO Switzerland Championship Level 2, 2019 – 1st Place
PSO Switzerland Championship Level 3, 2021 – 3rd Place
Pole Dance Instructor – XPert Pole Fitness
Instruktorin for Stretching and Flexibility – NASM
Jazmin started her pole journey in 2013 and it was love at first try. She quickly found herself in the competitive environment, which brought promising results after only one year. She has been teaching since 2017 and to this day is willing to share the knowledge and experience she has gained in the sport over the past 10 years. She is also a dancer and has a great interest in stretching, Pilates and yoga.
PFHO, Junior category 2014 – 1st place.
Pole Sport World Championships, Junior 2014 – 2nd place.
Hungarian Pole Sport Championships, Elite Juniors – 1st place
Pole Sport World Championships, Elite Juniors – 1st place
Hungarian Pole Sport Championships, Elite Juniors – 2nd place
17th FINA World Championships Closing Ceremony Performers – Budapest
Pole Dance Trainer Training – XPert Pole Fitness 1-4
Nastasja started teaching pole dance in 2021. She has loved to move from an early age – she gained her experience in sports ranging from ball sports to gymnastics. She discovered her passion for pole dancing in 2015. In her lessons, she pays particular attention to detail and caters to the individual needs of the participants. Her aim is for participants to leave the studio with a smile on their face.
PSO European Edition Entertainment Level 3 2021 – 2nd place
The Pole Show 2023
Pole Dance Trainer Training – XPert Pole Fitness
Patricia discovered Pole Dance in 2017 and it quickly became a passion. She is always curious about the different aspects of pole dancing and is happy to share her knowledge about the different styles, from power to flexy moves.
PSO European Edition Entertainment Level 3 2020 – 2nd place
PSO European Edition Exotic Level 3 2020 – 2nd Place
Pole Dance Instructor – XPert Pole Fitness
Instructor Intensive – Josh Taylor
Dance education – ZTTS Zürcher Tanz Theater Schule Colombo
Dance scholarship – Gus Giordano Dance Center
Liquid Motion 1.0 & 2.0 Certification – Liquid Motion
Fatima has been teaching Pole Dance since 2016 and has a background in teaching Jazz Dance, Street Dance, Hip Hop and Ballet. In her courses students can benefit greatly from her positive energy and her motivation to help them achieve their goals.
PSO European Edition Entertainment Level 3 2017 – 1. Place
Beyond Gravity 2017, 2018. 2019
Various private events (pole dance) since 2011
Various shows (Hip Hop, Jazzdance, Ballett) 1999-2009
Pole Dance Instructor – Polebatics
Pole Dance Instructor – XPERT Pole Fitness
Flexibility Flow Instructor – XPERT Pole Fitness
Instructor Intensive – Josh Taylor
Certified Mobility Instructor – FRC (Functional Range Conditioning)
Fitness Instructor – eidg. Fachausweis
Jazzy has been teaching pole dance, exotic pole, floor work and stretching classes since 2010. With her training in the field of fitness, she has a broad knowledge of anatomy and can thus offer effective and healthy training. In addition, she is the only person in Switzerland to regularly train pole trainers in Europe for XPERT Pole Fitness.
Head Judge for Pole Sport Organization Europe (PSO)
Certified Pole Theatre Judge
Pole Theatre Iceland Professional Classique 2019 – 1. Place
Felix Cane Pole Championship 2018 – 2. Place
PSO European Edition Exotic Level 4 2017 – 1. Place
Pole Theatre UK Professional Classique 2017 – Finalist
Pole Theatre Switzerland Professional Classique 2017 – 1. Place
Pole Theatre World Semi Pro Classique 2016 – 1. Place
Pole Theatre UK Semi Pro Classique 2016 – Finalist
Pole Theatre Switzerland Semi Pro Classique 2015 – 1. Place
Pole Show L.A. 2017, 2019
Beyond Gravity 2017, 2018, 2019
Battle of the Pole 2016
Various private shows since 2012
Pole Dance Instructor – XPert Pole Fitness
Liquid Motion 1.0 & 2.0 Certification – Liquid Motion
Exotic Dance Niveau 1 – Formation Professionnelle de Doris Arnold
Sheila started Pole Dance 2009 and has gathered teaching experience in different other fields. She likes to focus on motivating her students and help them get stronger and gather confidence thru Pole Dance.
PSO European Edition Exotic Level 3 2017 – 1. Place
Pole Theater Switzerland Semi Pro Classique Groups – finalist
Pole Theater Germany Semi Pro Classique Groups – finalist
Beyond Gravity 2017, 2018, 2019
Pole Dance Instructor – Polebatics
Pole Dance Instructor – XPert Pole Fitness
Instructor Intensive – Josh Taylor
Floor Flow Intensive – Marlo Fisken
Liquid Motion 1.0 & 2.0 Certification – Liquid Motion
Marion has been teaching pole dance, exotic flow, floor flow and stretching classes since 2010 and therefore has many years of wide experience as a trainer from which her students can benefit.
Judge for Pole Sport Organization Europe
PSO European Coordinator – Organizer
Pole Theatre UK Semi Pro Classique 2016 – Finalist
Pole Theatre Switzerland Semi Pro Classique 2015 – 2. Place
Pole Show L.A. 2019
Milan Fashion Week (Philipp Plein) 2017
Beyond Gravity 2017, 2018, 2019
Battle of the Pole 2016
Various private events since 2012