Fitness & Movement for Color Guard and Marching Band
Welcome and Introduction Today’s Agenda 1. The why and how fitness levels affect our performance. 2. Basic warm up exercises everyone can do 3. Strength exercises designed for all 4. Stretching to help build flexibility and aid in preventing injuries. 5. Body awareness, posture 6. The 8 Elements of Movement, and why they matter
“Knowledge is of no value unless you put into practice” Anton Chekhov, Russian Writer
What is Fitness for Band and Guard?
Expectations of Fitness, Pt.1 Understand importance of Cardio/how to achieve ★ Learn/implement proper warm-up/conditioning ★ Stamina!!! ★
Basic warm up exercises, designed for all! Let’s begin with a short video. This will give you a good starting point to work with your members, and is easily modified to work for beginners all the way up to advanced members! Tip: Good technique is essential, and helps to avoid injuries ★
https://youtu.be/U4eT_W-DIvg
Expectations of Fitness, Pt.2 Understand importance of strength training ★ ★ Learn/implement key exercises for strength building of major muscle groups
Benefits of Strength Training Strength training really comes down to two things: “Movement of any weight against “ resistance ”(including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare the next challenge. Maintains Muscle Tissue ● Increased Strength ● Improved Bone Health ● Controlled Body Fat ● Decreased Risk of Injury ●
Expectations of Fitness, Pt.3 Understand importance of stretching/flexibility ★ Learn/implement proper stretches and techniques ★
Expectations of Movement Body awareness ★ Posture/Attention Position ★ 8 Elements of Movement ★
Movement What is the definition of the word MOVEMENT? Movement | Definition of Movement by Merriam-Webster www.merriam-webster.com › dictionary › movement Jun 29, 2020 - English Language Learners Definition of movement : the act or process of moving people or things from one place or position to another. : the act of moving from one place or position to another.
Body Awareness Body awareness is the sense that we have of our own bodies. It is an understanding of the parts that make up one's body, where they are located, how they feel, and even what they can do. Body awareness develops as we grow and mature. Body awareness is the ability to recognize where your body is in space. Your muscles and joints send your brain information about your body and how it moves. You may wonder why is body awareness important? Body awareness helps us to understand how to relate to objects and people at home, at school and outdoors, and while engaged in activity, like Marching Band and Guard!
Posture/Alignment (Attention Position) Alignment is the key to the basics of dance/movement technique, as well as strong marching fundamentals, no matter what style your team is performing. Learning proper alignment will help your team build the strength necessary to support their bodies when performing vigorous routines and to avoid injury, as well as eliminate bad habits. Shoulders square over hips ★ Core engaged ★ Neck long ★ Weight centered ★
8 Elements of Movement When starting out in Dance, Marching Band, Guard or any activity for that matter, it’s important to recognize what it take to be successful. There are eight essential elements in Movement Balance ● Centering ● Gravity ● Correct Posture ● Rhythm ● Gesture ● Space ● Breathing ●
“ What comes easy won’t last long, and what lasts long won’t come easy” -Anonymous
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