Marching Band is a wonderful sport but it requires immense strength, flexibility, and endurance so that we can perform with great technique without getting injured.
Sun Protection
During practice, we spend the majority of our time outdoors and sun protection is extremely important.
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Wear sunscreen.
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Reapply sunscreen multiple times throughout the day.
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During band camp, wear a hat and sunglasses. Make sure your sunglasses also provide UV protection.
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Wear light-colored clothing, it will keep you cooler.
Pain and discomfort are two separate things. In marching band, you will feel discomfort because you will be hot and tired, but that doesn't mean you can quit. You need to push through adversity to become stronger. But if you are in pain, or feel dehydrated you need to let leadership or an adult know immediately so that they can help you. The key is knowing your personal limits.
Hydration
Whenever we are practicing it is crucial that every member has water with them. Since we are outdoors for a majority of our time, heat illnesses and dehydration are taken seriously.
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Always have at least 1/2 gallon of water at all rehearsals (for band camp you should have at least a gallon).
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Make sure you prepare by getting fluids in BEFORE heading outside. Have a glass of water or two at each meal.
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At every water break drink water, even if you aren't thirsty. Drinking water will help your body cope with the heat.
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Water is the best thing to drink. Sports drinks can be helpful to replace minerals lost from sweating, but drink water most of the time.
Repetitive-Use Injuries
These types of injuries can occur when we don't march with proper technique. Because we are learning how to march (especially during band camp), we need to condition our bodies to get used to the types of motions necessary to march. We stretch as a group before practices, but there are stretches you can do before band season to prevent injury and be more comfortable at band camp.
Ankle Exercises:
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Ankle Alphabet: This works the range of motion in your ankle. Sit in the same position and spell out the alphabet with your ankle.
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Calf Raises: This exercise teaches your ankles to have control when your body shifts weight. Stand with your feet about hip-width apart, shift weight onto your toes, and slowly lift your heels off the ground. Keep your ankles in a neutral position to prevent them from rolling out.
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Shin Raises: This exercise teaches your ankles to have control when your body shifts weight. Stand with your feet about hip-width apart, shift weight onto your heels, and slowly lift your toes off the ground. Keep your ankles in a neutral position to prevent them from rolling in.
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Single Leg Balance: This exercise strengthens your ankles. Stand on one foot, bend your standing knee slightly, and hold for 20 to 30 seconds.
Knee/Lower Body Exercises:
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Hip Flexor Stretch: Get down into a lunge position. Keep your back straight and upright and push your hips forward slightly until you feel a stretch at the top of the thigh of the leg that’s behind you. Hold for up to 30 seconds and then repeat on the other side.
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Hamstring Stretch: Place one foot slightly in front of the other. With the front leg straight and the back leg slightly bent, lean forward from your hips. You should feel the stretch in the back of your straight leg. Hold for up to 30 seconds and then repeat on the other side.
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Standing Quadriceps Stretch: Stand on one leg holding onto a wall or back of a chair to balance. With your free hand pull the heel of your other leg towards your glutes until you feel a stretch in the front of your thigh. Try not to lean forward as this reduces the stretch. Hold for up to 30 seconds and then repeat on the other leg.
For more information
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