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What is a Dynamic Warmup?
A dynamic warm-up is like tuning your instruments before a marching band performance, but for your body. Instead of just stretching and holding still, you do movements that gradually increase your heart rate and get your muscles ready to play or perform.
Studies, like those from the Journal of Strength and Conditioning Research, show that dynamic warmups can increase muscle temperature, power, and flexibility better than static stretches.
A marching band dynamic warmup should take no longer than 15 minutes!
The Forte Athletics 15-minute Marching Band Dynamic Warmup will energize your students for a productive rehearsal.
Forte Athletics 15-Minute Marching Band Warmup
Setup: As many columns as possible across the floor, at least 2 arm distance apart.
1. Hip Openers
Step forward, then rotate the back leg out. Next, raise the leg up and over an imaginary fence. Repeat for 10 yards.
2. Spiderman Lunge w/ Twist
Lunge forward and place the opposite hand on the ground. Rotate the trunk and reach towards the sky. Repeat for 10 yards.
3. Leaning Atlas Lunge
Lunge forward then raise the hands in the air and lean towards the front leg side. Feel the stretch in the hips and low back. Repeat for 10 yards.
4. Forward Jog
Time to pick up the pace. Jog forward at 50% max speed for 20 yards.
5. Backwards Jog
Keep distance between the feet to avoid tripping. Jog backwards for 20 yards TWO times.
6. High Knee Double Skip
Drive the knee up towards the chest and bounce two times on the opposite leg. Stay light on the platforms. Repeat for 20 yards.
7. Butt Kicks
Alternate driving the heel towards the butt to squeeze the muscles behind the knee. Reps are more important than distance. Repeat for 20 yards.
8. Sumo Side Shuffles
Step to the side and open the arms wide. Then, shuffle the feet and cross the arms in front. The arm position alternates in sync with the lead leg. Repeat for 20 yards in both directions.
9. Carioca
Cross the trailing leg in front, then behind. Maintain the chest & shoulders facing forward while swiveling the hips beneath. Repeat for 20 yards in both directions.
10. Forward Stutter Step
This move is 3-beats. (1)Take a quick step forward then stop your momentum. (2) Gently tap the rear leg. (3) Gently tap the front leg. Repeat for 20 yards.
11. Mario Jumps
Drive one knee to the chest while springing the body straight up as high as possible. The arm opposite of the knee reaches up. Explosive movement off of the ground. Repeat for 20 yards.
Want to make this even more engaging? Play hype music in the background! Feel free to use our spotify playlist for upbeat vibes!
Want a marching band that knows how to warmup on their own? Book a Forte Athletics clinic! Email info@forteathletics.net
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