The level of physical responsibility in marching band is
increasing every year. Therefore, it is
important to make sure the performers have prepared their body's for these
physical demands properly. Obviously,
stretching is a key component of this preparation. In addition to stretching, a complete body
warm-up routine should include specific stretches and movements that move the
legs through their full range of motion.
By doing this, the performers are "lubricating" their joints, and
preparing the muscles for the specific high demand efforts used in the visual
program.
Stretches
By doing the following stretches and motion work, the performer will be
increasing their flexibility and range of motion, and they will also be
preventing injuries.
Stretching the Hip Flexors
Basic Lunges
Lung forward until back knee is on the ground, position foot
behind forward knee, and place hands on front knee. Then straighten hip of rear leg by pushing
hips forward. Hold stretch. Repeat on the opposite leg.
Another Lunge Exercise
Use performance posture during this stretch. Place one foot in front of you. Keeping the back leg straight, lunge forward,
bending the front knee slightly. The
stretch will be felt in the front of the back leg, as long as the back leg is
kept straight. The straight extension of the back leg behind the vertical
posture is a body shape found in the jazz run.
Hold this stretch, and then repeat with the opposite leg.
Hamstring Stretch
Lying Down
Lay on back with legs straight and feet together. Arms should be at the side. Raise left leg straight up, keeping it
straight. The right leg should remain
straight and on the ground. Then, with
both hands grab the left leg just above (closer to the groin) the knee. Hold stretch. To intensify the stretch pull
leg closer to the body and/or hold closer to the ankle.
Circles
This should be done directly following the lying down
hamstring stretch explained above.
After the hamstring stretch (above) keep leg straight and in
the air, but place arms and hands back down to the ground, at the performer's
sides. Keeping the leg straight, draw
small, medium, and large circles in the air with the foot. This will strengthen the abdominal muscles,
stretch the leg from all angles and lubricate the hip joint.
IT Band Stretches
Outer Thigh Stretch
This will be done with a partner. Place left foot over right. The upper body should lean toward the left
(where the partner is supporting the stretcher). At the same time, push hips to the
right. The feet should not move in this
stretch. Hold stretch, and repeat on
opposite side.
Lying Down
Lay on back with legs straight and feet together. Arms should be extended outward in a cross
position. Bring left up as if you are
going to do a hamstring stretch. Then,
while keeping the arms and shoulders flat on the ground, lay it down toward the
right (across the body), aim for the foot to be anywhere between the knee and
the hip level (depending on flexibility).
Try to keep the leg as straight as possible from foot to hip. Do not let your foot shape start to sickle
(rotate/point inward). Hold
stretch. This should be felt in the glut
muscles and outer thigh almost all the way down to the knee. To increase the intensity of the stretch move
the leg up closer to the head. Repeat
on opposite leg.
Calf Stretches and Quadricep stretches are important as
well. Also, when stretching, special
attention should be put on the calf muscles.
Do as many different calf stretches as possible each day. This will assist the full extension of the
legs and will prevent shin splints.
Motion Exercises
Leg Swings
This is done with a partner.
Stand with left shoulder toward the partner, but slightly offset. Then place the left hand on the partner's
shoulder for balance. Keeping the upper
body and leg straight swing the right leg forward and back in a pendulum motion. When swinging your leg backward, be sure to
feel the contraction of the muscles in the back of the leg.
Another helpful movement is swinging the leg side to side,
across the other leg. Isolating the
side-to-side movement of the leg will help performers with dance work and
crabbing.
Repeat on opposite leg, after 20-30 seconds.
Bicycles
This is down sitting down.
Lean back, use forearms and elbows to support the body. Bring legs into the air and begin a bicycle
pedaling motion. Bicycle forwards and
backwards.
This will enhance coordination and strengthen the abdominal
muscles.
It is also important to rotate the ankles, in the air and on
the ground. This will help prevent ankle injuries, which are all too common in
the marching arts.
