GOLDEN BEATS SEATED TO STANDING WORKOUT – WARM UP
WARM UP
Choreography Notes:
Please follow the choreography notes written below. Review the “Tips and Cues” as well as modification suggestions included in these notes. The choreography may be slowed down to “Super Slow Motion”, or ½ Tempo before progressing to Tempo or Double Tempo. Please allow for individual and class differences both rhythmically and physically and adjust your class accordingly. Remember to keep safety in mind and “Have FUN”!
Music used in this video:
- Wonder of Life (124 BPM)
-
Jovial Symphony (124 BPM)
Wonder of Life (124 BPM)
| Music Analysis |
Choreography | Cues & Tips |
| 2×8
2×8 |
Listen to the rhythm
When students are familiar to the rhythms of this piece of music begin drumming these rhythms on the stability ball |
Make sure that sticks are free of cracks, splinters or other defects before beginning this Golden Beats workout |
| 2×8
2×8 4×8 |
Slow single shoulder rolls
Faster single shoulder rolls Both shoulder rolls slow Both shoulder rolls faster |
Sit up tall, Core in and tight. Feet placed securely on the floor |
| 2×8
2×8 2×8 2×8 |
Fine motor skills, creeping up or walking up the drumstick with fingers
Hold the drumsticks: one facing up and one facing down Repeat Fine motor skills with one stick high and one low Repeat other side |
|
| 2×8
2×8 |
Wrist mobilization/Flexion, Extension, Hyperextension
Bending the wrist down & Up Repeat wrist mobilization in tempo and raising the arms up over head and lower again |
|
| 2×8
2×8 |
Helicopter / Internal and external rotation. Rotating the right out and in
Helicopter Over head. Stay in the frontal plane to avoid being too close to the neighbor on the right or left |
If participants have shoulder or wrist issues, decrease the ROM |
| 4×8 | Happy Feet / march in place
Adjust the drumsticks here |
Maintain proper posture |
| 2×8
2×8 |
Drop & Catch ½ Tempo
Drop & Catch Tempo |
|
| 2×8
2×8 |
Throw & Catch ½ Tempo
Throw & Catch Tempo |
|
| 2×8 | Steering Wheel
Place the two drumsticks together and hold them on the ends. Begin to move them like you were driving a steering wheel |
|
| 2×8 | Figure 8
Increase the Steering Wheel action into a figure 8 movement |
|
| 2×8
2×8 |
Kayak
Kayak Slow ½ Tempo – Drumsticks still held together and begin performing rowing actions. Right side and then the Left side Kayak Tempo |
|
| 4×8 | Backward Kayak
Continue holding the sticks together and begin a reverse row. This is only performed in ½ Tempo |
Keep it slow |
| 4×8 | March in place (Happy Feet)
Adjust the drumsticks here |
|
| 2×8
2×8 |
Wrist Circles – outside (external) & inside (internal)
Add: Ankle Rolls Repeat wrist and ankle rolls other way |
|
| 2×8
2×8 |
Wrist Circles and then Ankle Rolls Left
Repeat other way |
|
| 4×8 | Happy Feet March | Remind Students often to keep their feet “Movin”! |
| 2×8
2×8 4×8 |
Toe Taps
Heel Taps Toe & Heel Taps Alternate |
|
|
2×8 2×8 2×8 2×8 |
Arm Reach Front & Return
½ Tempo Repeat at Tempo Reach the arm Overhead and down. ½ Tempo Repeat at Tempo |
Maintain proper alignment and posture |
| 4×8 | Happy Feet March | |
|
2×8 2×8 2×8 2×8 |
Fine Motor Skills
Walking Up the Sticks Flip the Sticks and walk down the stick Flip the sticks – one up and one down Flip the sticks – other one up and other one down |
|
| 2×8
2×8 |
Wrist Curls
Wrist Curls Overhead |
Make sure participants joints are warm and ready to move before progressing to the next section! |
| Transition |
Jovial Symphony (124 BPM)
| Music Analysis | Choreography | Cues & Tips |
| 4×8 | Basic Double Beat Drumming
Begin with Double Beats (DB) only (See modifications on DVD) |
See Drums Alive Instructor Manual for Basic Drumming and locomotor techniques. |
| 4×8 | Single Beats | |
|
3×8
|
Around the World & Rhythm
DB Right Side Ball, Front Ball, Left Side Ball, Middle (or back) Ball. Repeat L, R, Rhythm. Listen to the rhythm and play along with the rhythm. (1,+..3,+ ….5.6.7..) |
|
| 8×8 | Basic Drumming – (4 DB, 8 SB) | |
|
3×8 1×8 |
Around the World – Rhythm Drumming
Around the world 3x Rhythm Drumming |
Listen to the music and drum to the rhythm |
|
3×8
1×8 |
Over the Mountain – Rhythm Drumming
Begin on the Right Side Ball. DB progressing from the Right Side Ball, Over the Top to the Left Side Ball Repeat L, R Rhythm Drumming |
|
|
2×8
2×8 2×8 2×8 |
Neighbor Ball
Being on Own Ball before progressing to the neighbor ball. Single Beat on the Right side of the ball 8x. Repeat Left side Repeat 4x Right, Left, Repeat 2x Right, Left, |
|
| 4×8
4×8 4×8 |
Around the World – Rhythm Drumming
Neighbor Drumming 4´s Neighbor Drumming 2´s |
|
| 4×8
4×8 8×8 |
Around the World – Rhythm Drumming
Basic Drumming Neighbor Ball |
|
| 4×8
4×8 4×8 4×8 |
Around the World – Rhythm Drumming
Over The Mountain – Rhythm Drumming Basic Drumming Neighbor Ball |
|
| 4×8 | Neighbor Ball – reduce down to 1x | |
| 4×8
4×8 |
Basic Drumming
Neighbor Ball |
|
| 4×8 | Rock It Out – Right & Left | |
| 4×8 | Basic Drumming – end on the symbol crash! | © Drums Alive 2020 |
