Warm Up Phase
The Warm up should be approximately 120-135 BPM and should include all the principles of a good warm up according to the American Council of Exercise. In addition, the Drums Alive ® program should include the following:
Focus Points:
- Begin with mobilization movements and skills.
- The Warm-Up blends and integrates the principles of drumming, rhythm, movement, and proper exercise designed to warm up the body; it lifts the spirit and prepares the mind for the Golden Beats workout.
- A Warm Up should include all the principles of a proper warm up according to the American Council of Exercise (*please see the Drums Alive Instructor Manual).
- Make sure participants are comfortable with the ball placement and moving in relationship to the stability balls and other participants before progressing to more advanced skills and choreography.
- Practice safety skills before beginning the program.
- The warm up should last approximately 5 – 20 min. depending upon the participant’s needs.
Safety Tips:
Before progressing to the next phase please make sure that participants are warm and ready to perform more advanced movement and drumming skills. It is always a good idea to practice the difficult positions, rhythms and moves slowly and without music before beginning the class! Below you will find some warm up ideas:
Mobilization Warm Up Ideas
Shoulder & Neck Combo
Very slow (8 beats) for each movement
- Right shoulder roll
- Head tip
- Head turn
- Chin to chest
- Repeat left side
- When ready – change to 4 beats for each movement
Shoulder Shrug Combo
Shrug shoulders rhythmically as follows:
- Both shoulders – Up, down, up (Hold)
- Down, up, down (hold)
- Variation: Opposite shoulders (one up while the other is down, switch, switch/hold)
- Slow weight shift – foot to foot (similar to a sway)
- 2 doubles side ball – with side sways of upper body
Proprioceptive with Basic Drumming Warm-up
- Hip shift – doubles 4
- March – 8 singles
- Repeat 4 times
- Weight shift (like a sway) 2 doubles side ball w/side sways of upper body
- Around the ball – 4’s, 2’s, and then singles – switch directions
Active Warm Up |
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Music Title: Heaven Must Be Missing an Angel
CD: Golden Beats Vol. 1DVD: Golden Beats Class Design – Sharon JacksonFormation/Ball Setup: Military or CircleChoreography: Sharon Jackson |
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| Music
Counts |
Sequence | Coaching Cues and Tips |
| Intro: 32 | Base Position with SB (R / L) | Use the rhythm in the music!! |
| Instrumental: 32 | Extended DB (1-4), DB (5,6,7,8) x 4 | Use the rhythm in the music!! |
| Chorus: 32 | March Sequence R + L
March R around OB with SB left (8) Base Position with Extended DB x4 (8) |
|
| Chorus: 32 | Rpt. March Sequence R + L | |
| Verse: 32
(Your Kiss) |
Split Ball Sequence (Right)
Base Position between RB and OB Side Ball RB – OB – RB – OB – RB – OB 1,2 – 3,4, – 5 – 6 – 7 – 8 |
Split Ball right side! |
| Verse: 32
(Showers) |
Easy Walk (beg. backwards 1,2 and forwards 3,4)
between Back Balls and Front Balls with SB on each of the balls – R + L |
Split Ball right side! |
| Verse: 32
(Rainbow) |
Back to OB Base Position and Paradiddle SB* | Beg. SB right *Single Beat:
Single Single Double |
| Chorus: 32 | March Sequence L + R | |
| Chorus: 32 | March Sequence L + R | |
| Interlude: 32 | Split Ball Sequence (Left) | |
| Verse: 32 (Spell) | Easy Walk (Left) | |
| Chorus: 32 | Back to OB Base Position and Paradiddle SB*
Beg. SB left |
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| Chorus: 32* 3 | March Sequence till the end…. R+L / L+R / R+L | © Drums Alive ®-Jackson |