Strength and Conditioning

By Patrice Jones, CPC, CWDS, and

Karmen Feurstenberg, Certified Personal Trainer

Get Started! Click the button above for the daily warm-up with dynamic stretches

**A note about sit-ups…I do not recommend sit-ups! There are much better exercises to build core strength without risking injury to your back or neck, especially if your core is not in good shape to begin with. Other options are forearm planks (preferred), side planks, Russian twists (below), dead bug (below), mountain climbers, bicycle crunches, leg raises, windshield wipers, reverse crunches, scissor kicks, ab wheel rollouts, flutter kicks, hanging leg raises, Pallof press, exercise ball crunch, hallow hold, bird dog (below), hollow body rock, or crunches. You can Google any of these and try them out to see what woks for you.

Building Strength:

Strength and conditioning training is essential for drum corps athletes to enhance performance, prevent injuries, and improve overall fitness. Focusing on ankle, hip, quad, glute, low back, core strength, as well as hip and shoulder flexibility, can significantly benefit marching technique, endurance, and overall athleticism. Here's a comprehensive guide with exercises targeting each area:

Ankle Strength:

Ankle Circles:

• Sit on the floor with your legs extended.

• Lift one leg and point your toes, then rotate your ankle clockwise for 10-15 repetitions.

• Reverse the direction and rotate your ankle counterclockwise for 10-15 repetitions.

• Switch legs and repeat.

Calf Raises:

• Stand on the balls of your feet on a step or stair, feet hip-width apart, holding onto a stable surface for balance if needed.

• Lift your heels off the ground as high as possible, then lower them back down, past neutral.

• Perform 3 sets of 15-20 repetitions.

Resistance Band Ankle Inversion and Eversion:

• Sit on the floor with your legs extended and loop a resistance band around the ball of one foot.

• Hold the ends of the band with your hands for tension.

• Rotate your foot inward (inversion) against the resistance of the band, then outward (eversion).

• Perform 2 sets of 15-20 repetitions on each foot.

Hip and Glute Strength:

Bridges:

• Lie on your back with your knees bent and feet flat on the floor.

• Lift your hips off the ground, squeezing your glutes at the top.

• Hold for 5 seconds, then lower back down.

• Perform 3 sets of 12-15 repetitions.

Lateral Band Walks:

• Place a resistance band around your ankles and stand with your feet hip-width apart, knees bent slightly.

• Take small steps to the side, maintaining tension on the band and bent knee position.

• Perform 3 sets of 10-12 steps in each direction.

Single-Leg Romanian Deadlifts:

• Stand on one leg with a slight bend in the knee.

• Hinge at the hips and lower your torso while extending the opposite leg behind you.

• Keep your back straight and reach towards the ground with both hands.

• Return to the starting position and repeat.

• Perform 3 sets of 8-10 repetitions on each leg.

Core Strength:

Elbow Plank:

• Begin by positioning yourself face down on an exercise mat or floor. Place your elbows directly beneath your shoulders, with forearms resting on the ground. Elbows should be bent at a 90-degree angle, forming a straight line from your shoulders to your elbows.

• Engage your core muscles by drawing your navel towards your spine to stabilize your torso.

• Keep your body in a straight line from head to heels, avoiding any sagging or arching in the lower back or buttocks area.

• Maintain a neutral neck position by looking down at the floor, rather than craning your neck upwards or tucking your chin towards your chest.

• Leg position: Extend your legs straight behind you, with toes tucked under and pressing into the ground. Feet should be hip-width apart.

• Hold the plank position for as long as possible with proper form, aiming for 20-30 seconds to begin with, gradually increasing the duration as strength improves.

• Breathe deeply and evenly throughout the exercise focusing on diaphragmatic breathing rather than shallow chest breathing.

• Rest in a prone position for 30 seconds in between sets. Aim for at least three 30-second holds, working up to three 60-second holds.

Russian Twists:

• Sit on the floor with your knees bent and feet elevated off the ground.

• Hold a weight or medicine ball with both hands.

• Twist your torso to one side, bringing the weight towards the floor.

• Return to the center and twist to the other side.

• Perform 3 sets of 12-15 repetitions on each side.

Dead Bugs:

• Lie on your back with your arms extended towards the ceiling and knees bent at a 90-degree angle.

• Slowly lower one arm overhead while extending the opposite leg towards the ground.

• Keep your lower back pressed into the floor and engage your core.

• Return to the starting position and repeat on the opposite side.

• Perform 3 sets of 10-12 repetitions on each side.

Hip and Shoulder Flexibility:

Hip Flexor Stretch:

• Kneel on one knee with the other foot flat on the ground in front of you.

• Lean forward slightly, keeping your back straight, until you feel a stretch in the front of your hip.

• Hold for 30 seconds, then switch legs and repeat.

Piriformis Stretch:

• Lie on your back with both knees bent and feet flat on the floor.

• Cross one ankle over the opposite knee, forming a figure-four shape.

• Grab the back of the uncrossed thigh and pull it towards your chest until you feel a stretch in your glute.

• Hold for 30 seconds, then switch legs and repeat.

• Shoulder Stretch with a Resistance Band:

• Hold a resistance band in one hand and raise it overhead.

• Bend your elbow and reach behind your head, allowing the band to gently pull your arm further into the stretch.

• Hold for 30 seconds, then switch arms and repeat.

Upper Body Strength:

Push-ups:

• Starting Position: Begin by positioning yourself face down on an exercise mat or floor. Place your hands slightly wider than shoulder-width apart, with your palms flat on the grand and fingers pointing forward. Extend your legs straight behind you, with your toes tucked under and pressing into the ground. Engage your core muscles by drawing your navel towards your spine and maintain a straight line from head to heels throughout the exercise.

• Body Alignment: Keep your body in a straight line, avoiding any sagging or arching in the lower back. Maintain a neutral neck position by looking down at the floor rather than craning your neck upwards or tucking your chin towards your chest. Your shoulders should be directly above your hands, and your elbows should be slightly bent.

• Lowering Phase: Inhale as you slowly bend your elbows and lower your body towards the ground. Keep your elbows close to your sides, rather than flaring them outwards, to target the chest muscles effectively. Lower yourself until your chest nearly touches the ground or hovers just above it, while maintaining a straight body alignment.

• Pushing Phase: Exhale as you press through your palms and extend your arms to push your body back up to the starting position. Keep your core engaged and maintain tension in your chest, shoulders, and triceps throughout the movement. Fully extend your arms at the top of the push-up without locking your elbows.

• The goal is to perform as many push-ups as possible in one to two minutes. Born females minimum: 10 (one minute), 19 (two minutes); born males minimum: 22 (one minute), 42 (two minutes).

• Modifications: If performing standard push-ups is too challenging initially, you can modify the exercise by dropping your knees to the ground and cross your ankles. Keep your torso and hips aligned with your knees, maintaining a straight line from your head to your knees. This knee push-up variation allows you to build upper body strength while reducing the demand on your chest and shoulders.

• Progression: As you become more proficient with push-ups, you can progress the exercise by increasing the difficulty. Move from your knees to your feet, incorporate diamond or wide-grip push-ups, or push for longer. Stay in the “front leaning rest” (starting push-up position with elbows extended) even if you can no longer push.

Step-by-step plan to help beginners increase their push-up strength and repetitions:

**Try knee push-ups. If you can do at least two, start at Week 3-4 and progress through the rest. If you are unable to do knee push-ups at all, start at Week 1-2. If you can do 2 or 3 regular push-ups, start in Week 5-6.

Warm up your wrists before starting any push-ups.

Make a fist. Rotate both wrists clockwise for 10 reps. Rotate both wrists counterclockwise for 10 reps.

Get onto all fours on the floor or a mat with extended fingers facing forward. Move your body around to rotate your wrists for 10 reps in a clockwise rotation. Repeat the same motion moving in a counterclockwise motion.

While on all fours, rotate your hands so that your extended fingers are facing backward. Bring your knees a little closer to your hands, and slowly life your hands starting with the palms and ending with your fingers. Repeat 10 times.

Week 1-2: Building Basic Strength

1. Wall Push-Ups:

• Stand facing a wall, arms extended and hands shoulder-width apart.

• Lean towards the wall, bending your elbows and keeping your body straight.

• Push back to the starting position.

• Reps: 3 sets of 10-15 repetitions, rest 1-2 minutes between sets.

2. Incline Push-Ups:

• Use a sturdy surface like a bathroom or kitchen counter.

• Place your hands on the surface, shoulder-width apart, and perform push-ups.

• Reps: 3 sets of 8-12 repetitions, rest 1-2 minutes between sets.

3. Front-leaning-rest (plank with arms fully extended):

• Hold a plank position to build core strength.

• Your body should form a straight line, from head to heals (no butts in the air or sagging)

• Time: 3 sets of 30 seconds, rest 1-2 minutes between sets.

Week 3-4: Transitioning to Lower Angles

1. Knee Push-Ups:

• Start in a plank position with knees on the ground.

• Perform push-ups while keeping your body straight from head to knees.

• Reps: 3 sets of 8-12 repetitions, rest 1-2 minutes between sets.

2. Incline Push-Ups (Lower Surface):

• Use a lower surface like the first or second step on stairs or a lower bench.

• Reps: 3 sets of 10-15 repetitions, rest 1-2 minutes between sets.

3. Front-leaning-rest (plank with arms fully extended):

• Increase the duration.

• Time: 3 sets of 30-45 seconds, rest 1-2 minutes between sets.

Week 5-6: Building Strength and Endurance

• 1. Negative Push-Ups:

• Start in a high plank position. Hands on the ground, feet on the bottom step of a set of stairs OR on a platform about 12” high.

• Slowly lower yourself to the ground over a count of 3-5 seconds.

• Return to the starting position by any means.

• Reps: 3 sets of 5-8 repetitions, rest 1-2 minutes between sets.

2. Knee Push-Ups:

• Increase the repetitions.

• Reps: 3 sets of 12-15 repetitions, rest 1-2 minutes between sets.

3. Front-leaning-rest (plank with arms fully extended):

• Continue to build core strength.

• Time: 3 sets of 45-60 seconds, rest 1-2 minutes between sets.

Week 7-8: Progressing to Full Push-Ups

1. Negative Push-Ups:

• Continue as before, but try to control the movement more as you lower yourself down.

• Reps: 3 sets of 8-10 repetitions, rest 1-2 minutes between sets.

2. Full Push-Ups:

• Start attempting full push-ups.

• Reps: 3 sets of as many repetitions as possible (AMRAP), rest 1-2 minutes between sets.

3. Front-leaning-rest (plank with arms fully extended):

• Maintain core and upper body strength.

• Time: 3 sets of 60 seconds, rest 1-2 minutes between sets.

Additional Tips

Warm-Up and Cool Down: Always warm up before starting your workout with a light jog, running in place, and or jumping jacks, and cool down afterwards to prevent injury.

Consistency: Aim to perform these exercises 3-4 times a week.

Rest: Ensure adequate rest and recovery between workout days. You should have 1-2 minutes of rest between sets and 24-36 hours between workout days.

Progression: Gradually increase the difficulty and intensity as you get stronger.

Form: Focus on maintaining proper form to prevent injury and maximize effectiveness. Proper form is always your first goal. Quality or quantity.

By following this plan, beginners will be able to build the strength and endurance needed to perform push-ups and gradually increase their repetitions. This provides you with the necessary upper body strength required for this sport.

Low Back Strength:

Superman Exercise:

• Lie face down on the floor with your arms extended overhead.

• Lift your arms, chest, and legs off the ground simultaneously, keeping your gaze towards the floor.

• Hold for 2-3 seconds, then lower back down.

• Perform 3 sets of 12-15 repetitions.

Bird Dog Exercise:

• Start on your hands and knees with your wrists under your shoulders and knees under your hips.

• Extend one arm forward and the opposite leg backward, maintaining a straight line from head to heel.

• Hold for a few seconds, then return to the starting position and switch sides.

• Perform 3 sets of 10-12 repetitions on each side.

Back Extension on Stability Ball:

• Lie face down on a stability ball with your feet against a wall for stability.

• Place your hands behind your head or across your chest.

• Lift your chest off the ball, engaging your lower back muscles.

• Hold for 2-3 seconds, then lower back down.

• Perform 3 sets of 12-15 repetitions.

Incorporate these strength and flexibility exercises into your training routine to improve your marching technique, endurance, and overall performance as a drum corps athlete. Start with lighter weights or resistance bands and gradually increase intensity as you progress. Remember to prioritize proper form and technique to prevent injuries and maximize the benefits of each exercise. If these are too easy, you may Google how to modify them or simply look up exercises for the desired outcome.

Aerobic capacity and endurance:

Improving aerobic capacity is crucial for drum corps athletes to enhance endurance and stamina during rehearsals, performances, and competitions. Running is an effective cardiovascular exercise that can help build aerobic capacity. By following this structured running plan and incorporating it into your overall training regimen, you can effectively improve your aerobic capacity as a drum corps athlete, leading to enhanced endurance and performance on the field.

Weekly Running Plan:

Run outside on a track if you have access to one. If not, run outside on a sidewalk or road. Stay off trails. While you can use a treadmill inside, part of preparing for drum corps is acclimating to outside heat, humidity, and sun.

Week 1: Establishing Baseline

Day 1: Run

• Warm-up: 5 minutes of brisk walking

• Run: 15 minutes of continuous running, at a comfortable pace (aim for completion without stopping) – speed doesn’t matter. What matters is running continually and not stopping.

• Cool down: 5 minutes of walking

• Total Time: Approximately 25 minutes

Day 2: Cross-training (strength training) – See exercises above

Day 3: Run

• Warm-up: 5 minutes of brisk walking

• Run: 15 minutes of continuous running, at a comfortable pace (aim for completion without stopping) – speed doesn’t matter. What matters is running continually and not stopping.

• Cool down: 5 minutes of walking

• Total Time: Approximately 25 minutes

Day 4: Cross-training (strength training)

Day 5: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at a comfortable pace (aim for completion without stopping) – speed doesn’t matter. What matters is running continually and not stopping.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30 minutes

Total Time: Approximately 30 minutes

Day 6: Rest or light activity

Day 7: Rest or cross-training (strength training); If your push-ups or planks are not where you want them, choose strength training for this day.

Week 2: Increasing Speed

Day 1: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at a slightly faster pace (aim for completion without stopping) and push yourself. What matters is running continually and not stopping.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30 minutes

Day 2: Cross-training (strength training) – See exercises above

Day 3: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at a slightly faster pace (aim for completion without stopping) and push yourself. What matters is running continually and not stopping.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30 minutes

Day 4: Cross-training (strength training)

Day 5: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at a slightly faster pace (aim for completion without stopping) and push yourself. What matters is running continually and not stopping.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30 minutes

Day 6: Rest or light activity

Day 7: Rest or cross-training (strength training); If your push-ups or planks are not where you want them, choose strength training for this day.

Weeks 3-4: Building Endurance

Day 1: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at a slightly faster pace, adding sprints. What matters is running continually and not stopping. If on a track, you will run a ¼ mile, sprint for half the ¼ distance, run the rest of the ¼ mile at a slower pace, alternating sprinting and jogging. The goal is still to continually run to simulate the strength and endurance requirements of a full drum corps show.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30 minutes

Day 2: Rest or cross-training

Day 3: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at a slightly faster pace, adding sprints. What matters is running continually and not stopping. If on a track, you will run a ¼ mile, sprint for half the ¼ distance, run the rest of the ¼ mile at a slower pace, alternating sprinting and jogging. The goal is still to continually run to simulate the strength and endurance requirements of a full drum corps show.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30 minutes

Day 4: Cross-training (strength)

Day 5: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at a slightly faster pace, adding sprints. What matters is running continually and not stopping. If on a track, you will run a ¼ mile, sprint for half the ¼ distance, run the rest of the ¼ mile at a slower pace, alternating sprinting and jogging. The goal is still to continually run to simulate the strength and endurance requirements of a full drum corps show.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30 minutes

Day 6: Rest or light activity

Day 7: Rest or cross-training (strength training); If your push-ups or planks are not where you want them, choose strength training for this day.

Repeat for week 4

Week 5-6: Increasing Intensity

Day 1: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at faster pace, pushing yourself. The goal is still to run without stopping to simulate the strength and endurance requirements of a full drum corps show. Test yourself! See how far you can run. Throw in the occasional short sprint.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30 minutes

Day 2: Rest or cross-training

Day 3: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at faster pace, pushing yourself. The goal is still to run without stopping to simulate the strength and endurance requirements of a full drum corps show. Test yourself! See how far you can run. Throw in the occasional short sprint.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30-35 minutes

Day 4: Rest or cross-training

Day 5: Run

• Warm-up: 5 minutes of brisk walking

• Run: 20 minutes of continuous running, at faster pace, pushing yourself. The goal is still to run without stopping to simulate the strength and endurance requirements of a full drum corps show. Test yourself! See how far you can run. Throw in the occasional short sprint.

• Cool down: 5 minutes of walking

• Total Time: Approximately 30-35 minutes

Day 6: Rest or light activity

Day 7: Rest or cross-training (strength training); If your push-ups or planks are not where you want them, choose strength training for this day.

Weeks 7-8: Maintenance and Progression

Continue the same plan as Weeks 5-6, pushing yourself by incorporating sprints more often to stimulate playing, spinning, and dance time. If you’re front ensemble, you’ll still be required to do this, so you can keep up with all the pushing, loading, unloading, and movement you do throughout the show.

Tips for building your aerobic capacity through running:

1. Gradual Progression: Increase intensity and distance gradually to prevent overuse injuries and allow your body to adapt to the demands of running.

2. Proper Form: Focus on maintaining good running form, including proper posture, relaxed shoulders, and a mid-foot strike.

3. Rest and Recovery: Incorporate rest days into your schedule to allow your muscles to recover and reduce the risk of injury.

4. Hydration and Nutrition: Stay hydrated before, during, and after your runs, and fuel your body with nutritious foods to support your training and recovery.

5. Listen to Your Body: Pay attention to any signs of pain or discomfort, and adjust your training as needed. It's important to prioritize your health and well-being.

6. If you’re having any issues with running or increasing your endurance, email Patrice at healthteam@rivercityrhythm.org.