Marching Health

While we utilize many different styles within our shows, the Wildcat Marching Band is considered a "corps-style" marching band. Some features of this style include the use of a roll-step or glide-step, keeping the performers' upper bodies pointed at the audience most of the time, and the use of backward marching and "shifts" or "slides" in addition to forward marching. Your band may have been a "big-ten" or "show style" marching band, or perhaps you marched only in parades (or not at all!). Whatever your background, you have nothing to worry about. We start with basic marching technique on day one for everyone. This allows our veterans to brush up on their technique and for new members to learn our style, terminology, and commands. It may seem overwhelming right now, but we will guide you through every step of the way. If you have trouble with anything we're doing, our veteran band members won't hesitate to help you out. We understand that our new members come from a variety of marching backgrounds, from those who have never marched a step to people who have marched in highly-competitive marching bands and drum corps.

Whatever your background, there are some things you can do before the season starts to help make things easier. Marching band is an aerobic activity, and we start off right away with the most physically-demanding part of the season: band camp! During band camp, we'll spend all day each day marching and playing/spinning. It shouldn't be more than you can handle, but you'll probably get tired during the day. The nice thing is, once you make it through band camp, the rest of the season is much less physically demanding! To help ease the transition into the season, here are some training suggestions. You don't need to belong to a gym or have any fitness equipment to do any of these exercises (sometimes hand weights are suggested to increase difficulty, but they aren't necessary).

• Stretching
  • Whatever exercises you do, make sure you stretch out before and after. This will help avoid soreness and increase flexibility. Don't skip this step, and make sure to stretch all the muscles you worked.
  • Muscles stretch better when warm, so you might want to start with a brisk walk or light jog for 5-10 minutes before you stretch. Again, remember to stretch when you're done, too.
  • If you need stretching tips, there are plenty online.
• Jogging    
  • Being able to jog a mile without stopping should get you to the point where you can make it through an entire show performance without much difficulty.
  • If you don't currently run, work up to it using intervals. Start by alternating jogging and walking for a minute or two at a time a few times a week. Each week, increase the amount of time you jog and decrease the amount of time you walk until you're running a full mile without stopping.
  • If you'd like to work on running a longer distance, check out the Couch to 5K program. Even if you don't make it all the way through either program, it will get you moving and build up your aerobic endurance, and that's the whole point!
• Calf raises    
  • Backward marching can make those calf muscles burn, especially during band camp. The most simple way to build those muscles is to stand with your feet together and repeatedly lift up onto your toes and back down slowly.
  • For an added challenge, stand with the balls of your feet on a step or curb with your heels hanging off the edge. Make sure you have something to hold onto to stabilize yourself. Do the same lifts as above, but let your heels drop lower than the balls of your feet so you're raising your body a larger distance.
  • Hand weights can also be added for more resistance.
• Core/Lower back exercises    
  • This will help with posture for everyone and will also help with holding up your equipment with less effort.
  • Planks         
    • Start by lying on the floor. Lift your body into a standard push-up position, but with your forearms flat on the floor. Make sure your entire body is straight. Hold this position for 30 seconds or as long as you can and then relax. Repeat 3-5 times. Gradually increase the time spent holding the position each week 
  • Lower back         
    • Lie face-down on the floor with your arms extended above your head ("Superman"). Slowly raise any combination of your legs and arms up toward the ceiling and lower back to the floor. Start with lifting each limb alone one at a time, then try different combinations (both legs, both arms, left leg/right arm, both legs AND both arms). Do 12-15 reps each, rest, and then repeat two more times.
    • Get into a crawling position (kneeling with hands on the floor in front of you). Slowly raise one arm or leg until it is extended straight (parallel to the floor). Try doing one leg and the opposite arm at the same time as well. Do 12-15 reps each, rest, and then repeat
  • Sit-ups/crunches        
    • Lie on your back with your knees bent and feet flat on the floor. Place your hands loosely behind your head or touch your fingers to your temples (do NOT lift your head with your arms).
    • For sit-ups, use your abdominal muscles to lift your upper body all the way up so you almost touch your face to your knees.
    • For crunches, lift your torso directly upward toward the ceiling. Feel like you're pressing your back into the floor and pulling your abs downward. Or, feel like you're compressing your ribcage down toward your hips. The important part is to let your abs do the work AND make sure you continue to feel that resistance as you lower your body down. If you're able to do dozens of crunches at a time, you're probably not using correct technique. You will still "feel the burn," but you'll have to do far more of them than you would if you use correct technique. Move slowly and focus on your abdominal muscles.
    • Do about 15 reps (if you don't "feel it" after 15, refocus on your technique), rest, and repeat two more times
• Push-ups    
  • Everyone in the band will be using their arms in some way in addition to marching. Arm strength will make this easier and make you a better performer. It's probably easiest to get into a push-ups routine. Try to do them right before you go to bed or shortly after you get up in the morning. They don't take long.
  • When you first start, do as many as you can, keeping your entire body straight. Avoid the tendency to stick your butt up in the air or to sag in the middle.
  • "Real" push-ups are best, but you can start with your knees if you struggle with doing any. Try to move to push-ups on your toes as soon as possible, though.
  • Work up to 10 push-ups with good technique. Rest for 30 seconds to one minute and then repeat.
  • Each week, try to do 5 more reps each time (or as many as you can).

• Our marching style requires brass players to hold their bells 10 degrees above parallel. Many high school bands (especially the non-competitive ones) in the area don't use this style, so it may be new to you. This very well may be the biggest challenge for you if you haven't had to do this before.
• All winds will probably get tired arms after a while, so any arm exercises will be helpful.
• The best way to build up the muscles you'll need is to actually hold your instrument in playing position for as long as you can, rest, and then do it again.  Gradually, you'll be able to do this for longer periods of time.
• If you don't have an instrument handy (especially if you play baritone or mellophone, as people usually own only the concert versions of these instruments), you can replicate it using household items.    
  • If you have hand weights, hold one up in front of your face, a few inches away from it. You can do this with one hand at a time or both.
  • If you don't have hand weights, use anything else that you can hold in your hand: water bottles, books, paperweights, anything!
• These instruments don't weigh a lot, the issue is more with holding it out in front of you. We don't usually use our arms that way, so they get tired quickly.
• Resist the urge to bring your elbows in or to "cheat" in other ways. The point of this is to make doing it correctly easier, so make sure you're practicing correctly. Brass: if you interlock your fingers in front of you, your forearms should make a 90 degree angle and your hands should be at eye level. Keep this in mind when you're holding up any sort of weight.
• Whatever you play, practice holding your instrument, hand weight, or substitute in the position it will be in while marching and gradually increase the time. Your arms might start to shake, but keep breathing and push through as long as you can. That's the only way it will get easier!

• Simply due to the weight of your instruments, core- and back-strengthening exercises will be even more important for you.
• Squats    
  • Stand with your feet wider than shoulder-width apart.
  • Hold any sort of weight with your hands at shoulder level (touching your shoulders is okay)
  • Keeping your back straight and your head up, bend at the knees and hips to lower your upper body straight down (you should keep your weight centered over your feet, but take a sort of "sitting" position), and then slowly bring yourself straight up again.
  • Do 12-15 reps, rest, and then repeat two more times.
• Sousaphones: you will carry a lot of weight on your left shoulder, so start getting used to this. Try carrying a backpack on your left shoulder and lifting up at the shoulder. During the season, make sure you occasionally move your sousaphone to your right shoulder during rest or break times, so that you even out the demands.
• Cymbals: see the post above for winds, as you will often hold the cymbals in front of your body much like a wind player does. ANY arm exercises you can do will make the season easier for you. We have a very active cymbal line, and you will need to build up muscle strength to be successful. Strength training in advance will also help avoid injury or strain during the season. Take any sort of weights or substitutes and hold them in various extended positions for as long as you can.

• Our colorguard has a workout routine used during the season to help build strength and flexibility. Colorguard is very athletic, using dance, flags, rifles, sabres, and the occasional other auxiliary pieces of equipment. The colorguard also tends to run often in the show, whether a jazz run as part of the drill, or a quick sprint to take care of an equipment change.
• Running, arm exercises, and core exercises are extremely important. Work to do as many push-ups and crunches as you can, and try to work your way through one of the 5K programs listed above as far as you can. If you make it all the way through the program, work to increase your distance and/or speed.
• In addition to the distance running, practice doing some short sprints as well. Try alternating between jogging for one minute and sprinting for 30 seconds for a total of 10-15 minutes or longer.

• Marching Health (see below) provided a Back to Band Workout, which is a 6-week strength and conditioning program geared toward marching performers. They also posted companion videos on YouTube to demonstrate the exercises.
• Workouts for College Students on the Accredited Online schools site.
• The Marching Health website has a LOT of great content.
• Runkeeper.com has a great website (and apps for iPhone and Android) for keeping track of your runs or other aerobic exercises.

None of this is necessary to be a member of the band. Even if you don't do any of it, you'll be fine, so don't let this scare you off. This is only meant to make band camp easier and to make you a better performer, helping the band reach its highest potential. Besides, it's good to get exercise like this anyway, so why not get in shape AND get ready to march?!

We have some great technology at our fingertips these days. If you have a smartphone, here are some recommended apps and/or websites to help you get ready for the upcoming season (or to just get/stay in shape in general). If you don't have a smartphone, look into getting a pedometer (the old-school ones are just a few dollars). Or keep a journal of your activities. Many of these apps have companion websites that you can log directly on without using the fancy smartphone/GPS features. There are also a lot of podcasts to help you train. We are not affiliated with any of these companies. They're just apps or websites we've used or heard good things about.

Running is one of the best excercises out there. Be sure to take care of yourself as you can get injured. Make sure you stretch and listen to your body (if it hurts, stop!). If you're new to running, a so-called "Couch to 5K" plan is highly recommended. They build you up slowly to running 30 minutes straight, usually over the course of 9 weeks. They have even been known to make people who formerly HATED running love it... or at least kinda like it! And wouldn't it be fun to do one of those color run things? Or the Kappa Kappa Psi Beat Beethoven fundraising 5K in the spring?

• Nike Run Club - great guided runs
• C25K website - several plans and podcasts
• Running for Beginners
• NHS Couch to 5K - Podcasts AND english accents

If you don't want to pay for an app and can't find a free one, try a podcast. It won't track your time or distance, but it will tell you when to walk and when to run. Or, if nothing else, check out one of the training schedules and time yourself!

If you do one of the plans above, keep track of things with one of the apps below.

• RunKeeper * - logging and tracking tools. Adjustable for many cardio activities. Free but has a premium plan for additional features.
• Zombies, Run! * - Need a little extra motivation on your run? This is a fun story-based running app and, well, it sounds like zombies are chasing you.
• MapMyFitness - more logging and tracking tools. Has activity-specific apps, but most can be adjusted to other activities (MapMyRide, MapMyRun, etc.). A great way to find suggested routes for your activity. Also has a food journal.
• Nike+ (links to Nike+ Run Club) - some phones came with this built in
• FitBit
• Wahoo

Building up those muscles is just as important as cardio. Core strength is most important to what we do. Force yourself to use proper technique at all times while doing these exercises. "Cheating' won't develop the proper muscles and won't make it any easier to do it the right way. Do fewer reps with proper technique and work your way up if you need to. Have someone watch you to let you know if you're doing it incorrectly if you want.

• 7 Minute Workout Challenge * - Costs a few bucks but has an awesome customizable training program. Has videos, photos, and descriptions for all the activities. Takes 7 minutes (more if you do multiple cycles) but gives you a great workout. All you need is a chair or box for the step-ups and tricep dips. No other equipment needed.
• Johnson & Johnson 7 Minute Workout - Same idea as above but free. Wish we'd known (but haven't tried it).
• NHS Strength and Flex - podcast, articles, and training plan (with their C25K podcast)
• NHS Fitness Studio - Free excercise videos. Nice!

• Campus Recreation * - Go-to resource for on-campus offerings, including fitness center and pool hours, group fitnees classes, personal training, running routes, outings, and more.
• MyFitnessPal - App and website to help with weight loss or just to keep track of your calories in and out. Full-featured food diary plus a fitness tracker (links with many of the sites/apps above).
• LoseIt * - Same idea as MyFitnessPal

• EPA UV Index
• Waterlogged - track your water intake (iOS only)
• Water Your Body - like above for Android
• Sleep Cycle * - analyzes your sleep and wakes you up during a lighter phase (within a set amount of time before your alarm). Makes it easier to wake up for those 8 AM classes. Works very well.
• Power Nap * - made by the Sleep Cycle people. Helps you to nap without waking up feeling groggy.

* Our favorites.

Hearing loss is a major concern for musicians in general, but especially for marching band members. It's one of those things that should be addressed more often than it is, even in concert settings. One thing that many people don't realize is that hearing loss is cumulative; you can't reverse the damage once it's been done.

The best means of prevention is to wear hearing protection in rehearsals, especially indoors. This is absolutely imperative for percussionists, as they deal with the highest sound levels, but the rest of the ensemble should wear hearing protection as well. There have even been studies showing that players of certain instruments are more likely to lose their hearing because of where they typically SIT in an ensemble, not because of what they PLAY. So, if you tend to have a trumpet bell 3 feet behind your head when we're inside, you NEED to be wearing hearing protection.

There are three levels of protection: cheap, average, and expensive. Luckily, they can all protect your hearing very well.
Cheap (under $10)

• Can be found in the pharmacy section of just about any store that has one.
• Usually comes in packs of several pairs (intended to be disposable).
• Targeted toward people in construction OR partners of people who snore or sleep in noisy environments.
• Aren't designed for musicians, so it tends to cut off high and/or low frequencies. Things sound muffled.
• Difficult to gauge musical balance.

Average (under $25)

• Last longer.
• Designed for musicians.
• More dependable than cheap foam earplugs.
• Cut frequencies equally across all levels.
• Not as comfortable as custom-fit; flanges may bother some people.
• We offer Musician's Earplugs with a cord and case through our student store.

Expensive ($150+)

• Custom fit to your ear.
• Replaceable and interchangeable filters (different levels of decibel reduction).
• Clear sound; essentially "turns down the volume."
• Expensive, but high-quality and last a very long time with proper care.
• Must be ordered through a licensed hearing professional. The doctor will take a mold of your ears in the office and then send it out for the plugs to be made.
• Etymotic Research and Vibes are recommended highly.
• If you are planning to continue working with bands after you graduate (either as a band director or staff member), you may want to consider these.
• Etymotic Research now offers Music•PRO adaptive earplugs. These are the most expensive option, but have some fantastic features.
• Don't lose them!

Hearing loss is finally getting the attention it deserves. Musicians have ignored the risks for a very long time, and many are suffering the consequences. The fact is, hearing loss is a real risk. It is cumulative and, at this point, irreversible. Many musicians (and music fans!) experience ringing in their ears or hearing loss at some point in their lives. This is very often permanent, even the ringing (tinnitus).

We strongly encourage all members to wear earplugs and have gotten a substantial discount on Etymotic Research and Vibes musician's earplugs. We sell them to the students at cost.

Etymotic has several resources regarding hearing protection on their website. Here are some links to those:

• Hearing Protection Brochure
• Proven Tips for Success
• OSHA Information about Noise Exposure

Make sure you add earplugs to your supply order! Cheap drugstore ones can be used instead if money is a concern. These are not designed for music applications and may muffle sounds too much and dampen certain frequencies over others. The musicians' earplugs are designed to basically lower the volume across the board, so things will sound much better with them (and you'll have an easier time with balance and such). But at the end of the day, all we care about is you protecting your hearing.

Marching band is a unique activity with specialized footwear needs. Gone are the days of simply recommending "closed-toed shoes." The Wildcat Marching Band is a corps-style band that puts on high-caliber shows. As such, we are demanding a bit more from our members and want to be sure you are prepared to be successful. Even if you haven't marched before, we'll get you up to speed. Obviously, you will be on your feet a lot throughout the season, as that's what marching is all about! The best way to keep your feet in good shape is to wear proper footwear. During band camp in particular, we'll have some long stretches outside on the field, so it's important that you start off the season right away with good equipment.

Contrary to popular belief, cotton socks aren't actually the best for athletic activities. They tend to absorb moisture and hold it close to your skin. Look for polypropylene blend socks instead. That's what all the "wicking" materials are made of. They're becoming increasingly easy to find. Your keywords are "wicking," "Ultramax," or "Coolmax." If you're an instrumentalist and they have them in all-black, pick up a pair or two of calf-length ones for performances. Yes, instrumentalists, make sure you have CALF-LENGTH (or longer) black socks for performances. Ankle-length or crew socks are not enough.

It's strongly suggested that you replace your insoles (if you don't already have orthotics) to help protect against foot, ankle, and leg injuries. Spenco brand comes highly recommended, in particular the Polysorb Cross Trainer. If you don't want to order them online, you may be able to find them at a local store. Support is important here, and the super-cheap insoles won't provide this for you.

For many reasons, we've all gotten blisters from our shoes. Prevention is key here. Once you feel that hot spot start, take steps to prevent it from becoming a blister. Body Glide makes a great foot friction block stick. It looks like a tiny deodorant stick, and you rub it on your feet wherever you feel rubbing from your shoes. It allows the two surfaces to glide more smoothly against each other, reducing the blister-causing friction. You can buy these at most drugstores or online. Also great for trips to Disney World (from personal experience)!

In addition to the friction block, you can try putting adhesive bandages over those spots, though they have a tendency to come off. Some people swear by duct tape! Take a square and slap it over the spot on your foot and goodbye friction! Then you have the adhesive to contend with later.

Walking or cross-training shoes are your best bet. Running shoes don't tend to provide enough support in the middle of the foot due to flexibility needs. See below for a list of recommended shoes. Whatever you end up getting, go to a department store or sporting goods store and try them on to make sure they fit. If you know you have certain issues like over-pronation, high arches, or flat feet, talk to a sales associate or do some research online to find the best models to try. Once you find a pair that works, make sure you wear them for all rehearsals during the season. It will be easy to forget if you're coming from class, so get in the habit of putting them with your instrument/flag bag..

Podiatrist Tom Freeman volunteers for the Drum Corps Medical Project and works closely with marching musicians. He has developed a list of recommended shoes for this activity. While we aren't rehearsing the same number of hours as a drum corps and aren't demanding as much from you, it is still highly recommended that you obtain a pair of these shoes. Drum corps musicians are recommended to get two pairs to rotate between, though that is primarily a function of the number of hours the rehearse. You should be fine with one pair. Running shoes do not have the proper support for the type of movement we execute.

More information below, taken from the Marching Arts Safety and Health Project. We're partial to Nike, since UNH is a Nike school. Also New Balance, since Mark Adams works there!

Welcome to this year’s shoe list. These have been selected based on their appropriateness for our activity. I spent time in many stores looking at and hand picking these shoes with the following parameters as a guide.

SHOES FOR MARCHING ARTS PERFORMERS:

• Must work on a variety of surfaces
• Must be affordable
• Must be able to stand up to moisture and wear
• Must work biomechanically with the activity
• Must be injury preventative
• Must be comfortable and fit a wide variety of foot styles

Other than shoes and socks, you should be all set. If you wear corrective orthotics, please make sure you transfer them to your practice shoes. They SHOULD fit into the Super Drillmasters, as well (not sure about the Relevé shoes for guard). Oh, and try to avoid wearing cheap flip-flops, especially for extended periods of time. They have no arch support and can cause foot problems both in the immediate future as well as down the road. If you want to wear sandals, spring for better ones with more support. Keen, Birkenstock, Merrell, and Teva all make great sandals. If you don't want to spend that much, you can find middle-of-the road sandals that at least have some sort of arch support. Closed-toed shoes are required for marching rehearsals anyway, but this is advice for the rest of the time.