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Certain foods can help improve your skill on the field. But, did you know there are some that can drastically hinder it?

Here are some foods every marching athlete should pass-up if they don’t want to end up on the sidelines:

Lonely Carbohydrates

While carbohydrates are an athlete's main source of fuel, eating them alone can cause a spike and drop in your blood sugar which will send your energy levels plummeting. To prevent this carbohydrate “crash” make sure to include protein, fiber, and healthy fat in your meals and snacks. Balanced meals equals balanced energy! So don’t your carbohydrates overtake your plate, give them some other macronutrient teammates to round them out.

Suspicious left-overs

Was the casserole in the back of the fridge made last week or the week before? If you aren’t certain don’t risk it! Food-borne illness from spoiled food can cause major gastrointestinal issues like vomiting, cramps, and diarrhea. Don’t rely on the “smell test”, most leftover food should be eaten within 3-4 days, any longer than that and you could risk spending your day in the bathroom rather than at practice.

Check out the CDC’s website for more information on food safety and how to protect yourself against food poisoning: Four Steps to Food Safety | CDC

Alcoholic Beverages

Even if you are of legal drinking age, any alcohol should be avoided by marching athletes. It provides no nutritional benefit and can inhibit muscle recovery, impair motor abilities, and suppress the immune system. It also dehydrates you and makes it difficult for your body to bounce back from those long hours practicing drill.

Do yourself and your group a favor, exchange the pre or post performance celebratory “Cheers!” with high fives.

Subpar snacks

As a marching athlete proper nutrition is vital. That means you need to be maximizing the nutritional benefit of every bite. Instead of reaching for 100 calorie snack packs of crackers or a sugary granola bar, go with foods that are full of nutrients to strengthen and fuel your body. Fruits and vegetables are a great go-to as they are rich in vitamins, minerals, antioxidants, and other nutrients to help you reach peak performance. Pair them with a good source of protein like hummus, hard boiled eggs, peanut butter, turkey jerky, or Greek yogurt and you have a snack that will make you unstoppable!

Meals too full of fat

Save the double bacon cheeseburgers for the off-season! While fat can help you feel full and keep your blood sugars steady, a super greasy meal can make you feel sluggish during rehearsals. Avoid meals primarily made of fatty meats, creamy sauces, and fried potatoes or other starches. In addition to these foods slowing you down on the field, eating them frequently can have long term negative impacts on your heart and general health. Try to choose sources of healthy fats like nuts and seeds, avocados, fatty fish, and olive oil more often.

Remember, as a marching athlete what you do off the field is just as important as what you do on it. Make smart choices on what you eat during marching season, your body and director will thank you!

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Drum corps season is fast approaching, and performers are gearing up for the intense physical demands of the summer. Many performers believe that running is the best way to train for marching band, but the truth is, running forward doesn't necessarily translate well to the backward marching patterns that are so essential in drum corps. In fact, running backwards may actually be a more functional and effective way to train for marching band, and here are three reasons why.

Firstly, running backwards engages front-side muscles, building strength, speed, and power in the backward stride. Backward running engages the quadriceps and hip flexors to a greater degree than forward running. This means that practicing backward running can help you develop the muscle strength and power you need to march backwards or perform a backwards slide with ease.

Secondly, running backwards builds endurance in a less familiar locomotion pattern, meaning you'll feel less winded after each rep. Backward running requires more energy and effort than forwards, making it an ideal way to build endurance and stamina for the rigorous demands of drum corps.

Finally, running backwards trains your body to take larger steps in reverse, allowing you to cover more ground with less effort and avoid getting called out for undershooting your dot.

It's worth noting that running forward is still a healthy activity and shouldn't be completely abandoned. However, incorporating backward running into your training regimen can help you improve your athleticism and better prepare for the unique physical demands of drum corps. So, as drum corps season approaches, don't shy away from running backwards - it may just be the secret weapon you need to excel on the field!

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As marching fitness coaches, we understand how frustrating it can be for marching athletes to experience shin splints. Shin splints cause dull, tight, or sharp pain in front of or on the inside of the shin bone, usually during or after exercise. They can be caused by overuse, bad shoes, muscle imbalances, and poor biomechanics, among other things. In this blog post, we will guide you on how to prevent and treat shin splints so that you don't end up on the sideline!

One of the most common reasons for shin splints is overuse. This happens when a muscle works harder than normal and doesn't get adequate rest. Many marching athletes fall into this trap by showing up to band camp or spring training without proper athletic preparation. To avoid this, it is important to gradually increase your physical activity level over time and start training at least 8-12 weeks before the season begins.
*Above, is an example of someone who waits until the season starts to begin training. This is the perfect recipe for developing shin splints*

Poor footwear can also contribute to shin splints. Worn-out shoes with poor shock absorption and arch support can cause your body to take more shock, leading to shin splints. It is important to wear shoes with good arch support and shock-absorption to reduce the amount of shock your body has to take.

Muscle imbalance in the lower leg is another preventable cause of shin splints. When the muscle in front of the shin is weak while the muscle in the back, the calf, is tight, the lower leg has to work much harder to achieve the common roll-step technique used while marching forward. To prevent this from happening, we recommend performing tibialis raises and gastroc stretches to strengthen the tibialis anterior and address tightness in the calves.

Poor biomechanics in the leg, such as overpronation of the feet or flat feet, can also put excessive stress on the shin bone. An arch supporting orthotic can help hold your foot and ankle in a more neutral position. While this won't FIX shin splints, it can minimize your risk of developing them while training.

If you already have shin splints, resting the affected area is one of the most effective methods. Rest is work, and it is the most optimal time for the body to repair itself. This time shouldn't be spent doing absolutely nothing. Find activities you enjoy that can keep you active while allowing your shins to rest. Upper body training, core training, biking, and the elliptical are great examples. The amount of rest time needed varies from person to person. Consult with a medical professional to determine the appropriate amount of time for you.

Foam rolling can reduce tightness, decrease pain, and promote blood flow in the affected area, which can accelerate tissue healing. A drumstick can be also used to gently roll out the muscles around the shin.

In conclusion, shin splints can be a frustrating experience for marching athletes. It is important to take preventative measures such as gradually increasing physical activity, wearing appropriate footwear, addressing muscle imbalances, and improving biomechanics. If you do experience shin splints, rest and foam rolling are effective treatments for many. If you are experiencing severe pain, consult with a medical professional to receive an accurate diagnosis and treatment plan.

By taking care of your body, you can avoid sitting out on the sidelines and march strong with confidence!
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