Step teams, drill teams and dance teams are a popular part of high school and college sports. Brought in to perform at half time and during parades, these teams exert as much, if not more energy, than traditional sports. Participants in step, drill and dance require peak physical conditioning as well as warm-up exercises before show time to prevent injury.
Stretching
Several stretch techniques are used to loosen up all major muscle groups before practice and events. The American Dance and Drill Team website has tips for warming up. Sit on a floor mat with the soles of your feet touching and arms straight in front of you. Slowly reach forward, arching your back and elongating those muscles. Hold for the count of five and return to starting position. Another variation of this exercise includes sitting with your feet and legs straight in front of you. With your arms outstretched, reach for your ankles while arching your lower back. More flexible dancers will grasp their ankles during this exercise to assist with the hold.
High Kick
The high kick is an integral part of any drill, dance and step routine, helping display agility and fluid movement. The high kick takes practice and preparation to ensure that you do not cause injury to yourself, requiring daily exercise to increase extension and flexation. According to the American Dance and Drill Team, sit on the floor mat with your right leg extended in front of you and your left leg bent in front to form a hurdle position. With buttocks and hips firmly planted on the mat, hold your hands up above your head and slowly bend at the waist, over your legs. Repeat four to eight times and change legs.
Cardiovascular
Stretches and high kick conditioning are important warm-up exercises for performers, but heart rate and endurance are also crucial to routine success. According to Dance Spirit Magazine, cardiovascular workouts such as running, aerobics and jogging are all ideal ways to get your team's blood flowing and heart pumping. A steady heart rate helps control energy expenditure without causing you to tire before your routine or practice has concluded.
Music
Warm-ups are enhanced when music is added, especially because drill team, dance team and step teams use music in many routines. High energy tunes are ideal for cardiovascular warm-ups while slower music helps guide relaxation during stretching exercise. Changing your music every two to three weeks will help keep the team fresh and energized, suggests Dance Spirit Magazine. Warm-ups normally last 30 minutes depending on the routine and practice rate. Any less time on these exercises could leave participants unprepared.
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