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The
Beginnings of a Strength and Conditioning Program for Your Team
By
Annette Stark
To achieve, you must
prepare! Have you or your team ever watched that team at contest that
had a high-energy, jam-packed pom or kick routine that was performed from
beginning to end with the same amount of intensity in both body and face?
Ever wonder how they were able to accomplish such an awesome thing? Well,
here are a few steps to help get you started.
- Cardiovascular
Conditioning – Even though drill team is anaerobic, it is wise to condition
with aerobic activity. This prepares the body to handle the intense
anaerobic routine! Start out with 7-10 minutes of aerobics activity
for one week. Aerobic activity suitable for drill teams would most
likely be aerobic dance or jogging. Add about 5 minutes each week to
the aerobic activity until you reach at least 20 minutes without stopping.
It is also a good idea to alternate the activity to prevent boredom.
Always do the aerobic activity before you stretch.
- Crunches – The
abdominal muscles do so much work in drill team. They are imperative
for proper posture as needed in all dance movements. Strong abdominals
are essential for nice toe touches and high kicks! Start out by doing
25 crunches the first day. Add 5 more each day until reaching 100!
When performing a crunch, be careful to isolate the abdominal area by
pressing the lower back to the floor. It also helps to bend the legs.
Lift up with the face towards the ceiling until the shoulder blades
are off of the floor. Keep the hands behind the neck and elbows out
to the sides for support. There should be no strain in the neck area.
- Push-ups – The
chest area is also an important part of good posture. In most of our
drill team dances, we are constantly preaching to our team to LIFT!
Push-ups, done properly, will strengthen that area and making lifting
much stronger as well enhancing the dance movements being performed.
Start out with 10 push-ups the first week. Add 5 push-ups per week
until reaching 25! Some things to remember when executing a push-up
are to keep the head, back, and bottom in line. The hands should be
on the floor in line with the chest. When the body is lowered, it should
be parallel to the ground. Be careful not to allow “bottoms” to be
out of line (sticking up). It is acceptable to allow students to be
on their knees instead of feet, but encourage them to work up to being
able to handle their weight while on their feet!
- Stretch – Be sure
to spend plenty of time on stretching each muscle group from head to
toe. A good stretch not only adds flexibility, it prevents injuries
as well!
- Diet – Encourage
good eating habits with your team. The healthier they eat, the better
the results of your strength and conditioning program. Eating healthy
is like “fuel” to the body!
- Water – Plenty
of water is so important. Require your members to bring a clear water
bottle to practice every day. Encourage them to drink water in place
of soft drinks. They will be amazed at the difference in their performance
level!
Remember that, in
the beginning, it will seem like a long road to gaining a truly conditioned
team. Don’t wait! Start this week. Make the time in the schedule.
You are sure to see an increase not only in your contest scores, but in
your team’s energy level and attitude as well!
Annette
Stark
- Past President
and current INSIGHTS Editor for DTDA
- Former
dance/drill team director, Alief Hastings High School Golden Brigade
- Contest coordinator
for HTE Dance and Spirit Group
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