Marching Band season is right around the corner or in some cases already here, and it is more important than ever to start getting your body ready for the demands of the upcoming season.  The following column will talk about the unique demands that marching band places on the body's muscles and skeletal system and how to prepare ahead of time to avoid extreme fatigue and prevent injury.  Both Jeff and I have extensive training in biology and muscle physiology (We both have degrees in Biology for Notre Dame.  Jeff teaches anatomy and physiology and I am a working on my Ph.D. in Cell Biology and Biophysics).  Together we've taken tips from sports medicine and a variety of sport specific exercises to come up with a useful approach to getting in shape for marching band.  I will go through how to think of marching band as a sport, tips for starting a running, simple strength training, and physical therapy program to get you ready for the upcoming marching season.

Marching Band is a Sport

First things first, marching band is an endurance sport and don't let anyone tell you otherwise.  Endurance, endurance, endurance.  This will be the main focus of everything that you will need to do.  Back when I was marching I got my hands on a pretty accurate GPS unit just to see how far I marched during a given rehearsal.  I was pretty amazed to find out after rehearsal was over that in a one hour visual rehearsal I had marched something like 2 miles.  Now, multiply that by many typical summer rehearsal schedules and you can easily be marching 5-10 miles a day, everyday, in the sun, oh and it will probably be pretty hot out.  I don't know about you but if you asked me to go outside today and march around for 10 miles in 90+ degree weather I would probably pass out.  So keeping this in mind you need to get your body ready for long term muscle usage.  I will detail out what I think is a great 6 week plan of running, strength training, and physical therapy exercises to get you ready for the beginning of heavy rehearsals.  This program is geared toward high school students that may have never worked out before, but is also great for marching band staff.  Marching staff, I say?  Absolutely.  I am fond of my days in NROTC at Notre Dame and nothing was more motivating than staff sergeant running laps around us while we were trying to get better at running.  While straight up military methods are not necessarily the best approach to marching instruction, the parallels are still there.  In many respects, the fitness and health of the students in the marching staff's responsibility so getting in shape is great for everyone.  The students will be more likely to respond to running exercises during the season if they are led by the staff than if the staff is simply ordering the students to run around while they watch.  So it's time to motivate and lead by example starting now.

Stretching

No matter if you are doing an intense workout or a light jog, you should always start any exercise period with 5-10 minutes of stretching.  This is the most often overlooked part of any training program but is the most important part to help keep you from getting injured.  Stretching increases the elasticity or flexibility of the muscles, ligaments, and tendons.  Instead of tearing or breaking when under strain, a flexible muscle is more likely to stretch and give.  It is important to stretch every major muscle group in your body including shoulders, neck, back, quadriceps, calves, hamstrings and groin. You should stretch at least 5 times a week, hold each stretch for 10 to 30 seconds and repeat each stretch 3-5 times.  Make sure you stretch to a point of mild tension and avoid any bouncing or rocking movements.  Stretching is a great activity to place at the beginning of rehearsals once the season starts.  Try and get to rehearsal 5-10 minutes before it starts and take the time to stretch and get ready to mentally focus on the rehearsal ahead.  This is especially effective when done as a group to some routine and can be led by student leaders.  Once you have stretched out you are ready to move on to the main body of your workout.  

Running

Some people love to run, other people hate to run.  Either way, nothing can quite beat running to get your heart, lungs and legs ready for marching.  The U.S. Marines are second to none in running forever and they all didn't start out that way.  Fortunately, they have a plan to take you from never running in your life to clicking off 3 miles at a pretty good clip that isn't as bad as you might think.  First, off you need to assess your starting fitness level.  Use this simple chart to determine your starting fitness level:

Total Miles Run During

Last 4 Weeks    Starting Stage

Less than 9    1

9-12    2

12-15    3

15-18    4

18-21    5

21-24    6

24-27    7

27-30    8

30-36    9

36+    10

Next, follow find you fitness level on the next chart for a starting distance for your runs:

Stage/Week    Distance    Times per Week

1    1,1,1    3

2    1,2,1    3

3    2,2,1    3

4    2,2,2    3

5    2,2,2    3

6    3,2,2    3

7    3,3,2    3

8    3,3,3    3

9    2,4,1    3

10    2,4,1    3

11    2,4,2,1    4

12    3,5,2,1    4

13    3,5,3,1    4

14    3,5,3,2    4

15    4,5,3,2    4

As an example, let's say I am a stage 5 runner.  On the first week of my program I would run 2 miles on Monday, Wednesday and Friday.  The next week and I would go to the stage 6 workout and run 3 miles on Monday, Wednesday and Friday. The following week I would move on to Stage 7 and so on.  By doing this for at least 6 weeks will bring even the weakest runner up to running 7 miles a week.  What is important to remember is what the goal of running is in preparing for marching band.  In this scenario, your run time isn't really all that important.  If it takes you 45 minutes to jog three miles that is fine so long as you are pushing yourself.  It is the endurance you are building that is important.  If you have trouble running two miles in the beginning don't hesitate to jog the distance for the first week and then move to running in later weeks.  Just make sure you are always pushing yourself and most importantly, DON'T SKIP RUNNING DAYS!

While actually running outside will be most effective for working the muscles used in marching, if you have any knee pain or soreness you may want to consider using an elliptical machine which has less compression on the knee if you have access to one at your local gym.  Alternatively, riding a stationary bike twice the distance is another acceptable alternative to running outdoors.

Finally, remember to take 3-5 minutes to cool down after your run by walking around and taking deep breaths.  This will prevent your muscles from cramping and allow your body to slowly return to normal operation.

Strength Training - Holding the instrument

Strength training for marching band?  Yes, I know we won't be tackling the other marching bands or laying blocks on rival Drum Majors, but strength is very important for being able to control your body in the unique usages required during a show.  You will use a lot of muscles that you have never really focused on before so it is important to at least get those muscles ready for the season.  First things first, go and pick up your instrument.  Try and hold it in playing position for 2 minutes.  Depending on whether you play flute or baritone this could be quite a challenge starting off!  Our goal is to get your body to a point that holding the instrument in a good playing position for 10 minutes does not cause your muscles to tighten or get sore.  If you can achieve this strength then you can concentrate on playing your instrument and moving around on the field rather then on how much it hurts to hold your instrument.  Brass players will have to spend more time on this then most woodwinds, but that is just life!  So step one in your pre-season strength training program is to hold your instrument in playing position for 2 minutes every day during Week 1.  By the end of the week you will have no trouble with this.  The next week hold your instrument in playing position for 3 minutes a day.  The next week go up to 4 minutes, etc.  After six weeks of this very easy and simple program you will be able to hold you instrument up for 8 minutes which coincidently is about the length of a typical marching band show!  When teaching groups around the country one of my favorite exercises is to end band camp rehearsals with the band at attention for 15 minutes in playing position.  This is a true test of will power and motivation and will definitely prepare you for the season to come.

Strength Training - Body Control

Marching Band is going to have you contorting your body in all sorts of odd ways to perform lateral slides facing front to jazz running while playing.  Not your typical everyday activity.  To prepare the body for these activities it is most important to strengthen the core of the body.  You will live and die by your abdominal muscles.  And besides, it's always nice to have a six-pack to show off too!  That said, your back, shoulders, and legs are also important to a complete marcher.  To strengthen these areas, I recommend that on the days that you are not running (i.e. Tuesday, Thursday, Saturday, if running 3x a week) you do some targeted strength training exercises.  We will be relying on some basic exercises used by the Marines and adding some alpine skiing exercises so you can strengthen your legs, back and core which will make the marching activity much less difficult.  The following exercises can be conducted with no equipment and can be done almost anywhere, including rehearsals!  Here is a typical recommended workout plan:

Push Ups - 3 sets of 10 reps (or as many as you can do)

Standard Ab Crunches - 3 sets of 20 reps

Leg Lifts - 3 sets of 10 reps

Jumping Jacks - 3 sets of 25

Wide Stance Push Ups - 3 sets of 10 reps

Oblique Sit Ups - 3 sets of 20 (These are when you lay on your side and do crunches using your oblique muscles)

This routine will work most of the major muscle groups in the body.  Repeat this routine every week while increasing either the number of reps or the sets done as needed.  Remember, if you can do another push up at the end of your workout, it is time to increase the intensity.  Never stop pushing yourself and it will pay off immensely during those first couple of weeks of camp when everyone around you in suffering from soreness and you came well prepared.  Also don't be afraid to get creative with your routine.  Swap in Scissor Kicks for Leg Lifts, try combining these exercises with your run in a circuit drill.  Remember the key phrase, Endurance, Endurance, Endurance, keep trying to add one more set of push ups, or an extra half a mile to your run, etc.

During the season, it may be hard to find time to do all of these exercises.  We typically added jumping jacks to the end of the stretch routine as an example of combining routines.  Another of my favorite activities to see was students organizing a push up circle at the end of rehearsal to keep strengthening the upper body during the season.  My old staff sergeant would be proud!  Whatever you decide to do, don't stop training once the season starts!  You can always be a little stronger and in control and this will only help you perform your show better and have better success!  Stay motivated and motivate your fellow marchers!

Physical Therapy

Your body is a machine and just like mechanical machines it can break down from overuse.  While good nutrition and hydration can keep your body machine fueled and oiled to run smoothly eventually all the stress and wear and tear of a marching season can catch up with you.  You can think of marching band season like the 24 hour LeMans road races.  How many tire changes are conducted during the race? Also, did you know they only use those racing engines for one race?!  Unfortunately, we are stuck with our same engine and same tires and parts for the whole season so it is best to take some preventive care.

The main source of tear and stress on the body in a physical activity is on the joints.  These are both constantly moving and wearing against each other and also undergo a large amount of compression over the course of a season.  Therefore, it is important to protect our joints by strengthening all the support muscles around them.  Remember, muscles are more flexible and forgiving than ligaments and even tendons and can help protect against compression and shock to a joint.  Unfortunately, these muscles require more specific exercises to work them out then your standard strength training exercises.  I recommend you add these 5 physical therapy exercises to your workout routine that you do on strength training days and also that you add them to your pre-rehearsal stretch routine during the season.

Ankle rolls - Slowly roll your ankle through its entire range of motion 10 times in both directions

Hip Flexor Roll - Lay on your back and bring your knee to your chest and rotate you entire leg through the entire range of motion for your hip 5 times in each direction

Reverse Swim - Lay on your stomach with arms outstretch above you.  Raise your right arm and left leg about 4 inches off the ground and hold for 3-5 seconds.  Repeat with left arm and right leg.  Repeat entire sequence 10 times.

Rotator Cuff Exercise - Hold you elbow to your body with forearm facing forward holding some weight (i.e. an instrument).  Swing your arm out to the side while keeping your elbow pressed against your body.  Repeat 15 times for each arm

Neck Rolls - Move you head through its entire range of motion in both directions several times while making sure to open your jaw when you are looking straight up

These exercises will keep your ankles, hips, lower back, shoulders and neck flexible and will strengthen the support muscles in those areas and help prevent common marching injuries such as sprained ankles, hip stingers, pulled backs and necks.  They don't take much time at all to do and while it may not feel like you are doing a while lot, over time it will make a huge difference.

Rest

During your preparatory training for marching band season you will be challenging your body to get in shape.  In order for your efforts to be effective you must make sure to allow your body to recover after each workout session.  Be sure to get at least 8 hours of sleep a night.  Most people skimp on sleep and this can have a very adverse effect on your progress.  A lot of people I know think that 6 or 7 hours is good enough for me.  This is not true.  Equally important to the quantity of sleep that you receive is when you are waking yourself up out of that sleep.  8 hours and 15 minutes of sleep will cause you to wake up when you are in the shallowest part of your REM or sleep cycle.  You will awake feeling refreshed and ready to go.  If you attempt to wake up an hour or two before this you will be awakening from a deeper part of the sleep cycle which is why you may be groggy and disoriented.  This process is abrupt for your body and can start your day of out of sync.  In addition, once the marching and school seasons begin, sleep will be harder to come by and may be at odd hours so make sure you get good sleep while you can!  Finally, Day 7 of whatever plan you use is a rest day.  Use it!  Try to avoid moving heavy furniture or playing tackle football on your rest day!  I am giving you an excuse to go watch TV for a day, use it!  Most importantly, listen to your body.  If you feel like you've pulled your back or rolled an ankle, back off in intensity for a while to let your body heal.  Good physical training is a combination of pushing your body's limits but also knowing when you've gone a little too far and allowing yourself to heal.

Final Thoughts

The benefits of preparing yourself physically for marching band go well beyond just getting your body in shape.  The process requires will power, motivation, and dedication as well as strength and endurance.  These mental qualities some might even consider more important for the marching activity as perfecting a show over the course of many months certainly requires mental fortitude.  Treat this training time as both a time to hone your physical body but also to adjust to the demands that will be placed on you mentally.  The end result is a body that is in shape and looks good, a great feeling of well being, and a much more enjoyable marching season and experience.  The body is an amazing machine, it is only fair that we take good care of it and maximize its potential!

 

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