Strength and Conditioning

By Patrice Jones, CPC, CWDS, and

**A note about sit-ups…I, personally, do not recommend sit-ups! I’ve seen too many injuries, and there are many alternative exercises that work better to build core strength without risking injury to your back or neck, especially if your core is not in good shape to begin with. Other options are forearm planks (preferred), side planks, Russian twists (below), dead bug (below), mountain climbers, bicycle crunches, leg raises, windshield wipers, reverse crunches, scissor kicks, ab wheel rollouts, flutter kicks, hanging leg raises, Pallof press, exercise ball crunch, hallow hold, bird dog (below), hollow body rock, or crunches. You can Google any of these and try them out to see what woks for you.

Building Strength, Control, and Endurance

Winterguard-Specific Conditioning Guide

Strength and conditioning training is essential for winterguard performers to enhance performance quality, prevent injuries, and improve overall athletic capacity. Unlike drum corps, winterguard places greater emphasis on:

• Hip mobility and turnout control

• Single-leg strength and balance

• Controlled deceleration and floor transitions

• Repeated jumps, turns, and direction changes

• Endurance on hard indoor surfaces

Focusing on ankle, hip, quad, glute, low back, and core strength, along with intentional hip and shoulder flexibility, will significantly improve movement quality, reduce injury risk, and support longevity throughout the WGI season.

Ankle & Foot Strength

Ankle Circles

• Sit on the floor with legs extended or stand in parallel

• Lift one foot and rotate the ankle clockwise for 10–15 reps

• Reverse direction for 10–15 reps

• Switch legs

Calf Raises

Standing calf raises (knees straight)

• Targets gastrocnemius

• 2–3 sets of 12–20 reps

• Slow controlled lowering

Bent-knee calf raises (demi-plié)

• Targets soleus

• Knees softly bent (not deep)

• 2–3 sets of 15–25 reps

• Emphasize endurance

Resistance Band Ankle Inversion & Eversion

• Sit with legs extended

• Loop band around forefoot

• Rotate foot inward (inversion) and outward (eversion)

• 2 sets of 15–20 reps each direction per foot

Supports relevés, landings, balance, and ankle injury prevention.

Hip & Glute Strength

Bridges

• Lie on your back, knees bent, feet flat

• Lift hips, squeezing glutes at the top

• Hold 3–5 seconds

• 3 sets of 12–15 reps

Lateral Band Walks

• Band around ankles or knees

• Soft knees, athletic stance

• Step laterally while maintaining band tension

• 3 sets of 10–12 steps each direction

Single-Leg Romanian Deadlifts

• Stand on one leg with a slight knee bend

• Hinge at the hips, extending the opposite leg behind

• Keep spine neutral

• 3 sets of 8–10 reps per leg

Critical for knee protection, jump control, and floor work transitions.

Core Strength & Stability

Elbow Plank

• Elbows under shoulders, body in straight line

• Engage core, ribs down

• Hold 20–30 seconds initially

• Progress to 60 seconds

• 3 sets

Russian Twists (Controlled)

• Sit with knees bent

• Feet may be grounded or elevated

• Rotate torso side to side

• 3 sets of 12–15 reps each side

Dead Bugs

• Lie on back, arms up, knees at 90°

• Extend opposite arm and leg slowly

• Keep low back pressed into floor

• 3 sets of 10–12 reps per side

Low Back & Posterior Chain

Bird Dogs

• Start on hands and knees

• Extend opposite arm and leg

• Hold briefly, return with control

• 3 sets of 10–12 reps per side

Back Extensions (Ball or Floor)

• Lift chest slightly while engaging back muscles

• Avoid aggressive hyperextension

• 3 sets of 12–15 reps

Upper Body Strength

Push-Ups

• Standard, knee, or incline as needed

• Focus on shoulder control and core engagement

• Goal: functional endurance, not max testing

Progressions may include:

• Incline → knee → full push-ups

• Front-leaning rest holds

Hip Flexibility & Mobility (Essential for Winterguard)

Winterguard requires both hip strength and hip flexibility. Strength without mobility limits movement quality; mobility without strength increases injury risk.

Hip Flexor Stretch

• Half-kneeling position

• Posterior pelvic tilt

• Hold 30 seconds each side

Piriformis Stretch

• Lie on your back with both knees bent and feet flat on the floor.

• Cross one ankle over the opposite knee, forming a figure-four shape.

• Grab the back of the uncrossed thigh and pull it towards your chest until you feel a stretch in your glute.

• Hold for 30 seconds, then switch legs and repeat.

• Shoulder Stretch with a Resistance Band:

• Hold a resistance band in one hand and raise it overhead.

• Bend your elbow and reach behind your head, allowing the band to gently pull your arm further into the stretch.

• Hold for 30 seconds, then switch arms and repeat.

Adductor (Inner Thigh) Stretch

• Side lunge or frog stretch

• Keep spine neutral

• Hold 30 seconds

90/90 Hip Mobility

How to do it

1. Start in 90/90 on one side

2. Lean torso slightly forward over the front shin

3. Return upright

4. Rotate knees through center to the other side

5. Repeat smoothly

6. 6–8 controlled rotations per side

7. Key cues

• “Control the knees — don’t flop”

• “Movement comes from hips, not spine”

• “Slow and smooth”

Active Hip Circles

• Slow, controlled range

• Focus on control, not forcing range

Supports turnout, floor work, jumps, and lumbar protection.

Aerobic Capacity & Endurance

Winterguard does not require long-distance running. Conditioning should reflect performance demands.

Recommended Options

• Brisk walking

• Light jogging (optional)

• Dance phrase repetition

• Circuit-style conditioning

Goal:
20–30 minutes, 2–3 times per week
Focus on continuous movement and breath control.

Training Guidelines

• Warm up before all sessions

• Prioritize form over repetitions

• Strength train 2–3 times per week

• Allow 24–48 hours between sessions

• Modify or stop if pain occurs

For ongoing issues, contact me on the Band App.