So many times, we forget marching band members are athletes as well as musicians and performers. Band members are asked to march, play, and perform lots of choreography in extreme heat, all while carrying heavy equipment. In preparation for this type of physical activity we must do some individual training to take care of our bodies. Here are five main things we should concentrate on to make sure our bodies are ready for camp:
Good Breathing
My 40+ years of experience in the field, have always brought me to Breathing Gym by Patrick Sheridan and the late Sam Palafian. Breathing programs like Breathing Gym provide everyone the opportunity to improve their posture and flexibility as well as overall relaxed lung capacity. One suggestion before purchasing the Breathing Gym system is to view “Breathing Gym Daily Drills” on YouTube.
Body Strength Training
While the importance of proper breathing technique will enhance your performance, proper strength training will have a lasting impact on your students and their continued health. I suggest you ensure the physical health of your band by implementing a solid stretching program as a body warm-up. If you happen to use Breathing Gym, you will find several stretching exercises that complement the breathing exercises.
To be safe, I would recommend stretching the ensemble for five to ten minutes before and after rehearsal. You wouldn’t see a runner run a race without stretching before and after the race and so you shouldn’t expect your marching band to rehearse or perform without a proper stretching routine. Stretching before and after rehearsal will reduce the risk of injury and will help the muscles so they don’t become sore and tight.
The stretching exercises are up to you and can be altered daily. Stretch each muscle group three to five times for approximately 30 seconds each. I recommend you focus on these muscle groups:
Head/neck
Shoulders/arms/upper back
Lower back
Legs, ankles, and feet
Your students will find they feel the stretch and tension in the muscles but should not feel pain. If a stretch is painful, one should relax the intensity of the stretch and continue until the pain eases.
If possible, run some popular music the students know, through your sound system and have section leaders or staff take the band through your stretching routine. Think of it as “band-er-sizing.” It will pay off for everyone, getting the heart pumping and warming up the muscles that we use in marching band. One final thought is you should never begin a rehearsal without a proper warm-up, so take the time needed for body as well as musical warm-ups…. You will thank me later.
Cardio Training
Much like athletes, we must continue to develop our cardiovascular training to be able to sustain performance intensity for 8-10 minutes while performing your show. I recommend your students start off with a brisk walk, (following a good stretch), and increase the tempo to a slow run. This should be done approximately three times per week. Students can do this alone or as a group activity with other bandmates or section mates. Instead of this becoming drudgery, they could make it a fun activity that challenges each section to be in shape.
Walking, jogging, or running will all address the issues we face in marching band performance. If running becomes an issue, students could ride a bike, swim, use the elliptical trainer, or take an aerobics/dance class. These can be great to use as a section challenge.
On days when you don’t do cardio, focus on strength training by doing pushups, leg-lifts, squats and jumping jacks. Also, I encourage building core strength by doing planks, sit-ups, crunches, and back extensions. By focusing on different muscle groups on alternate days, the muscles will not become tight.
Playing an instrument requires good core stability. One way to accomplish additional core stability is to develop proper playing position. To do this, begin by holding your instrument in proper playing position for approximately two minutes at a time. Hold for two minutes, rest and breathe for two minutes and repeat. Every time you do this exercise, increase the duration by 30 seconds. Try to get up to 10 minutes…the approximate time of your show. Remember you should continue to breathe throughout to remain as relaxed as possible.
Proper Nutrition
Proper nutrition is very important when doing any type of strength/conditioning training. A balanced diet should include lean protein, complex carbs, healthy fats, fruits, and vegetables all help energize your training. I suggest students limit soda, caffeine, and sugar as much as possible. Drink lots of water and use drinks to add electrolytes. Stay away from empty calories that will hold you back from your target.
It’s always a good idea to speak to your family physician before beginning any exercise/training program.
Good Musical Warmups
Strong musical warmups set us up for success! Breathing, long-tones, lip slurs, articulation exercises and chorales are all part of this equation.
