The Do's and Don'ts of Marching Season Prep!

Picture this: you’re rolling up to the first day of summer band. You’ve got the lunch you picked up from Subway squished between your fingers as your Tuba comes crashing down out of the trunk of the car, sending your water jug flying over the piece of toast that got stuck in your hair as you realize that you forgot to put on shorts this morning. Sounds like some stuff straight out of a nightmare, right? Well it’s time to wake up!

Coming from someone who missed their first week of marching camp as a freshman (!), I can tell you that doing all I could to prepare during the summer was definitely my number one priority, and it was a life saver when I was able to finally attend camp. But still, it took a lot of time to adjust especially since every other freshman was a week ahead of me, and anyone else was years ahead of me. Needless to say, I learned a lot in those weeks, and I’m happy to say that the payoff for that hardship has come with the opportunity for me to help you guys use the Do’s and Don’ts of summer band prep to your advantage!

1. Drinking Water!

Don't: Drink Only Sugary Sodas, Coffee, or Other Energy Drinks

Come on, it's summer! There's the Fourth of July, pool parties, and those delicious cherry-limeades from Sonic to quench and chase away the thick summer heat, but, sadly, a constant diet of our favorite carbonated sugar bombs won't do you any favors when it comes to preparing for summer band. Beverages such as sugary sodas make you prone to weight gain by making you feel less full after a meal, have little to no nutritional value, and can be very addictive. Excessive consumption of caffeinated beverages such as coffee, tea, and (the Hebron Band's favorite) Bang energy drink, can disrupt sleep patterns, cause fatigue, and increase anxiety levels. Of course, in moderation, these beverages seem to be the perfect drink, but when it comes to marching band, there's a different story...

Instead...

Do: Drink water!

And I mean lots and lots and lots of it! A regularly accepted guideline to the amount of water one should intake each day is at least 8 glasses of water a day (each glass is about 8 ounces), but really it all depends on your body type, weight, and regular physical activity. This last component is CRUCIAL because no matter what level of activity you have during the summer, it is going to be drastically inclined as we start the season. As your body is learning to do new things that your muscles aren't used to for a minimum of 5 hours a day under the scorching summer sun, it's going to be very important that you give your body the necessary tools to work under these new and unknown circumstances. And the best way to give yourself that room is to get used to consuming at least a half gallon of water each day (as well as some other essential practices but you'll find out more about those later:) )!

Here are just some of the benefits of drinking the right amount of water!

• Hydrates the joints and makes it easier to move around/ be active

• Delivers oxygen throughout the body

• Cleans the mouth and helps digest food by creating saliva

• Boosts skin health and hydration

• It cushions the brain, spinal cord, and other tissues that are essential for brain function

• Regulates body temperature

• Makes minerals and nutrients by dissolving them to be able to move throughout the body

• Hydrates airways that could make asthma worse from dehydration

2. Spending Time Outside

Don't: Spend All of Your Time Inside

So you've finally reached your first Pentakill in League of Legends, unlocked Old Master for Darth Maul in Battlefront II, or finally gotten the new Animal Crossing after spending these last few months in the dreary recesses of what you now refer to as "the stronghold", but it turns out that these weeks spent behind a screen have made you forget all about the outside world, or even a little thing called "sunlight". Believe me, I've had my fair share of the Clone Wars Season 7, Marvel movie, and even Gilmore Girls marathons, but the thing that has always kept me content is getting some much needed time spent outside.

Instead...

Do: Get Some Fresh Air for At Least An Hour Each Day!

Whether it's going on walks, bike rides, runs with your dog, or just sitting on your back patio, getting familiar with being outside for most of the day is critical when it comes to marching season prep. Some of the most important work that we do is spent outside during the summer, and during the school year all of rehearsal is outside, so you may as well start getting friendly with Mother Nature right now! It may not seem important right now, but after spending so many hours inside, our bodies begin to grow used to the comforts of home and drift away from being able to cope with working under the harsh conditions of the sun, the humid air, and the absence of a mountain of chicken nuggets constantly at your fingertips which all create the perfect energy draining storm. And marching is a skill that is going to incorporate entirely new parts of your body you didn't even know you had and, therefore, use different amounts of energy in different ways as well. Like seriously, if you know what a Solar Plexus is off the top of your head right now, I'll give you five bucks on the first day of summer band. And no Googling!

Here are some amazing benefits to getting a little fresh air each day!

• breathing in more natural oxygen helps stimulate the release of the hormone Serotonin which helps people feel more joyful and satisfied

• reinforces the immune system to make it stronger

• improves circulation and blood flow

• clean the lungs

• energizes the body and mind

• improves digestion

• getting more sunlight increases the synthesization of Vitamin D which protects the neurons in the brain and reduces inflammation

3. Packing A Lunch

Don't: Wait Until the Day Before Summer Band To Have a Plan for Lunches

Remember at the beginning of the article when you read that part about the toast being stuck in your hair? Well I'm here to share a few secrets that I wish I had known about packing a lunch during summer band, and hopefully together we can avoid having to eat that piece of toast instead of a well balanced cornucopia of lunch foods when 11:30 rolls around. During the summer, we start off the day split into two groups- half outside and half inside- until we switch and then eat lunch at the end of what we call a block. Lunch is usually about an hour and a half long, so if you can drive or have a trusted and parent approved friend able to drive you somewhere, you're set for lunch. Or you're like me as a freshman who had to make my lunch every. single. morning. Either way, finally being able to have a break and not having something to instantly chow down on can be devastating.

Instead...

Do: Make Lists, Do Some Research, and Plan Ahead for Some Healthy Lunchtime Possibilities

As someone who has a few food allergies, making lists and looking on the very handy "Google" for clever and healthy snacks has been paramount to my nutritional success and safety during summer band. Believe or not, now IS the time to consume carb filled foods that everyone tells you to avoid. Breads, starches, pastas, and fruits are all filled with carbs and are also the key! In the band world, carbohydrates mean energy, and energy means productivity and kicking some marching band booty, so feel free to bring that leftover fettuccine alfredo from last night's dinner, fruit salad, yogurt, sandwiches galore, and even some potato products in moderation and that haven't been fried in gallons of oil. In addition fresh foods such as salads, other cold vegetables, and, once again, fruits are a great way to feel, well, refreshed and energized for the rest of the day.

Being gluten and dairy free, here are some creative and new lunch food ideas that I've had experience with during my time in band:

• Sugar Snap Peas and Ranch Dressing- but only use the dressing if you really have to

• Green Apples and Peanut Butter

• Fruit Salad- Strawberries, Blueberries, Apples, and Raspberries are my favorite!

• Cashews and other assorted nuts or TRAIL MIX

• Kind Bars and Larabars

• Gluten Free Wrap- Live G Free brand tortilla with your choice of lunch meats, lettuce, cheese, and then dressing

• Salads, Salads, Salads- some of my favorite toppings are cold Peas, Broccoli, Ham and Bacon Bits for protein, Spinach, and Corn

• Cheese and Crackers

• Chips and Dip-

• Veggie Straws!!

• Fruit Snacks and Fruit By the Foot (in moderation, but can be a great snack in between blocks because they're easy to carry around)

• Skinny Pop or other Popcorn brands

Here are some of my favorite restaurants close to Hebron that would make for a quick and easy lunch:

• Bread Zeppelin- Basically you can build your own salad or get one inside of a stinkin' loaf of bread!!!

• Pho Que Hoang- A Vietnamese Pho place that you have to sit down at but the service is pretty fast

• McAllister's- Deli Heaven

• Five Guys- Burgers and Fries (and hot dogs)

• Blaze Pizza- A little farther away but a great option for Gluten Free and Keto diets, but they also make regular pizzas as well

• Q-Doba- A cheaper and closer ( and arguably better (that's just what I've heard, don't shoot!)) alternative to Chipotle

• Fuzzy's- The tacos are my favorite, but you can also get a nice variety of other Mexican dishes that fit nicely into a budget

• Chick-fil-A- Lots of gluten free options here (just like the rest of the list) and I may be a little biased because... I work there!

Other joints around the high school that may be helpful to you:

• Cane's

• Whataburger

• Dilla's

• Subway

• Panda Express and KFC (a little farther away)

• Panera Bread

• Jimmy John's

4. Athletic Wear

Don't: Own Only Jeans, Converse, Vans, Etc.

Alright so you've worn the same pair of lucky Converse for the past 10 years, and you feel perfectly fine marching around in them. However, it may be time to finally retire this pair just for a few months and swap 'em out for a pair of reliable, comfortable, and much more sensible pair of tennis shoes. In addition long pants such as jeans or thick shirts can make you feel even hotter than under normal circumstances and lead kids to produce an excess amount of sweat or even pass out. After been given the opportunity to be a drum major, I can tell you first hand that I've helped my fair share of kids when it comes to athletic attire and the rehearsal environment, and this is probably one of the easiest ways that you can make rehearsals more bearable.

Instead...

Do: Wear Shorts, Light Leggings, Tennis Shoes, and Short Sleeve or Light Weight T-Shirts or Tank Tops

Marching rehearsal dress code is pretty flexible and favorable because it allows you to wear tank tops, muscle tees, and running shorts! These items are so important because they allow the air to cool the moisture from your sweat to help you feel less hot when outside. Wearing jeans can often be restrictive as well, hindering the marching abilities of any student as well as trying to march in shoes that don't have a good cushion or arch support.

Here are some affordable places that I go to get my athletic wear in bulk for marching season:

• Old Navy- they have both athletic and cute summer tank tops

• Countless thrift stores- buy a few t- shirts and cut the sleeves or a few inches off the bottom if you want!

• Target

• Walmart

• Kohl's

• Amazon

5. Physical Activity

Don't: Let Yourself Go the Whole Summer Without Any Physical Activity/ Labor

Okay so I've already haggled you to get outside more, but since you're one step closer, why not get some physical exercise too? Trust me, it's not as bad or as hard as it sounds as long as you go at a pace that you can handle and learn to enjoy working out in. For instance, I used to HATE running, like, I could never keep up with the other people in athletics when it came to running the dreaded "Mile" each week. Every time I worked out after that, I tried to push myself, but I never really enjoyed it. That is until my good friend Camille persuaded me to go running with her... for three. Miles. Needless to say, I was TERRIFIED. However, I found that as we went at a pace that was comfortable for the both of us, a pretty slow pace at that, we found our rhythm and were really able to enjoy getting the fresh air and being able to run more that I ever had before! So I guess the real "Don'ts" here are"

• Don't be afraid to exercise

and

• Don't let anyone else tell you what your pace is

Instead...

Do: Find Out What Is Enjoyable for You and Work From There

What is going to make YOU feel satisfied after a work out? Not you're grandma, not that guy/ girl who always had the negative 4 minute mile in middle school athletics, and especially not that voice inside your head telling you that you can't work out! It's all about baby steps! If the last time you ran was to the door when the Domino's guy came with your cheesy bread, then guess what? That's progress because that means you have a foundation to build off of. Once you start doing a few extra squats here and weightlifting toilet paper rolls there, who knows? You may even make it to the gym! Bottom line is: it's okay to start small!

Here are some ways that you can do little workouts around your house:

• Right before you shower: and I mean right before! Does you water take a little while to get warm? Or maybe your house is full and waiting for your turn can be agonizing. Either way, doing a little 10 minutes workout and getting sweaty right before you're about to wash it all away anyway can be a great way to build up endurance for higher intensity work outs in the future or can be a good way to get in a workout during a busy day.

• While watching TV: sick of commercial breaks? Well I have a great way to pass the time and work out your abs all while laying on the couch. If you just search "Couch Workouts" on Google, you are sure to find a wide variety of workouts suited to your level with any modification needed. You may be a couch potato, but now you'll be a ripped one!

• While doing chores/ house work: doing a few squats or lunges as well as while you put dishes away, hang up clothes, or even changing sheets can be a little thing that goes a long way!

6. Practicing!

Don't: Leave the Instrument in the Case All Summer

I have these two philosophies when it comes to the summer and band kids. The first is that it is the easiest time for kids to forget certain skills. The second time is it is the greatest time for kids to make the greatest progress. As a freshman I knew that it was important for me to learn the music, but I didn't really get what it meant to be a true musician on my own terms. The summer is an incredible time to really discover what YOU, the musician, are made of and what your capabilities are. So please, don't let your instrument collect dust this summer!

Instead...

Do: Practice the Show Music and Four Tunes So You Can Pass Them Off As Soon As Possible

My sophomore year, however, I worked tirelessly each day to push myself to really learn the music to the best of my ability. And the result? I was able to grow stronger with not only the music, but also other aspects of my flute playing such as tone and fingerings. All in all, I think that being able to develop this sense of self motivation is crucial because you know that you're getting better because of your own efforts and not somebody else telling you to which makes me feel, at least, much more accomplished. So this summer take the time to really focus on your needs as a musician, and you may just accomplish even more than you thought you ever could. As a freshman I never thought in a million years that I would be able to make Wind Symphony, but here I am today!

Here are some fun ways that you can practice this summer:

• Get together with a friend and play the show music together in different parts. My brother and I play two different instruments, so I'm looking forward to being able to learn the show together!

• Hold concerts with your family where you play the four stand tunes and they get to be a "judge" like in America's Got Talent

• Look online for the sheet music to your favorite show/ video game/ movie for your instrument and share with your friends to see who can find more

• Download the app iWriteMusicFree and you can arrange your own quartets, medleys, and even full band pieces!

• Ask your lesson teacher for solos to sight read or get a head start on sight reading region etudes

7. Waking Up Early

Don't: Get Used To An Unhealthy Sleep Schedule

Just oooone more episode, right? Well I'm sorry to say that, for at least two weeks before the season starts, the wrong idea would be stay up past midnight. Our bodies process information stored throughout the day, release growth hormones, and process emotions all while sleeping to keep each of us healthy. That's right, sleeping more will literally make you happier! But before you think that getting "the right amount of sleep" means getting 10 hours no matter what hour of the morning you go to bed, in order to reap the best rewards, one needs to go to bed at the right time and wake up at the right time. Yep, it sounds crazy, but going to bed at 5:00 AM and waking up at 2:00 PM actually isn't the best sleep you can get. But who am I kidding, I think at least one point we've all been guilty, in some sense, of this!

Instead...

Do: Try To Go To Bed Early and Wake Up Early At Least A Week or Two Before the Season Officially Begins

The hardest part about this one is getting your body back on the right sleep schedule, and I'm no stranger to going to be bed late either. But I promise you that it'll all be worth it when we you're doing Zumba at 8:00 AM when you usually would just be going to bed. In addition getting to do marching blocks earlier in the morning is a huge blessing because the weather is usually soooo nice! Speaking from experience, I know how hard it can be to get to bed early sometimes, but once you get into the routine, it isn't so bad, and it even prepares you for the school year.

Here are some strategies to wake up earlier and get to bed earlier:

• Have a nightly routine? Well try to start this routine a little bit earlier than usual. Your body has learned the anticipate what comes next especially if you have a habit of doing this routine right before you go to bed, so your body's natural response is to start slowing your heart rate and become less alert.

• Go to bed with the door open- Whenever my dad leaves for work, it's usually pretty early in the morning, so if I leave my door open, I'm more likely to be woken up. Aaaand if I wake up, I'll want to get out of bed to shut the door... which usually wakes me up enough to not go back to bed.

• Ask someone else to wake you up- For me, I always find it easier to get up if there's someone talking to me or getting my brain to work after going to bed.

• Go to bed earlier- :)

• If you wanna stay up and watch a tv show or movie- turn the lights in your room out and turn your brightness down. This creates a "sleepy" atmosphere for your body to get drowsy in

• Or eliminate screens entirely at least an hour before bed- the light constantly glowing from our phones can give us a false sense of daylight and cause us to not feel as tired

• Go on a short run or a walk a few hours before bed to help you feel more physically tired

8. Learning To March

Don't: Forget To Review Over Marching Videos Under the Resources Tab!

This is probably one of the most important steps to becoming successful this year, so please, please, please don't forget to check out the marching instruction videos on this site! These tools can help you to increase your skills exponentially so the whole band can be a well oiled machine once the real season rolls around. That's right, you guys have the power to decide how the whole group succeeds. So since we all have a LOT more time, don't let yourself get behind!

Instead...

Do: Review the Marching Videos Under the Resources Tab!

And record/ look in the mirror as you practice. Checking this item off your list can also help you kill two more birds with one stone by getting physical activity and some time outside! Of course these circumstances aren't ideal, and I know that I would've had trouble learning all by myself as a freshman, but always remember that in this time the best we can do is always good enough. Be patient with yourself, and find relief in the fact that there's also a ton of other newcomers just like you who are trying to figure this out- even the leaderships teams and directors still have stuff that we don't know how to do, but we're doing the best that we can. You may feel alone at home, but you're never alone to us!

9. Asking Questions and Reaching Out

Don't: Be Shy and Wait Until the First Day to Get to Know People

My final piece of advice as I close out this little article for y'all is probably the secret sauce of all things marching band- reaching out to the people in your sections or other people in the band! To the naked eye, and especially my eyes as a middle schooler, it's easy to wonder how people could be so dedicated to a program that seemed so hard with little to know reward. But one of the biggest things that makes it all worth it are the people that have quite literally been on my left and right throughout these years. The memories that we've made, the hardships that we've faced, and all the times we've had to "take it back" after a "wasted rep" together are the glue that sticks each and everyone of us into something incredible.

So pleeeaaase...

Do: Reach Out to Your Section Mates/ Officers/ Squad Leaders, etc.

I promise you that these people will become some of your best friends by the end of high school because not only have I seen it in graduating classes, but also in my own life. These people are desperate to get to know you guys and help you in any way that you can. No question is too stupid to ask, so don't worry about it especially since even the upperclassmen don't always know what's going on. Don't forget to just be yourself and remember that the only way to bake the cake is to break a few eggs if you know what I mean ;)

Here's some of my contact info and just a little bit about myself! I would love to get to know you guys and "stupid" questions are my favorite kind to answer because I used to ask a lot of them myself!

• I'm going to be a Senior Drum Major next year!

• I play the flute

• I love to go running around my neighborhood

• I just got a new boxer puppy named Lucy and she's ADORABLE

• My favorite Hebron show is Among the Stars (2019), but my favorite ballad is the one from Sculpt (2017)

• I love to go boating and watch the olympics

• I got second place in my elementary school Geography Bowl

• My favorite drum corps is either Carolina Crown or Bluecoats

• I love watching Japanese anime and K-Dramas

• I am, like, a maaajor Star Wars nerd

• I love to go thrift shopping

• My number is 469-403-5959 and my Instagram is @mollyhairel

Well thank you guys so much for taking the time to read this! I sincerely hope that it was helpful to you as you're preparing for the season ahead. As my last Do and Don't, I would say, definitely, to not stress! Of course having that little fire of passion goes a long way, but don't let it turn into anxiety because we're all trying to navigate this new world full of new obstacles together. At Hebron we have a motto that we basically live and breathe by- "All in, All the Time". This motto has been a huge testament to me of just how important doing our best to stick together is, but, most importantly, it reminds us that we're not alone! Each day is another chance to be better, to give it our all, or to be "All In". So get out there and get crackin'- it may surprise where "All the Time" can take you!