Step Team, Drill Team & Dance Team Warm-Up Exercises

Who's got spirit? Step teams, drill teams and dance teams do! Often written off as an adjunct to more "serious" sports such as football, basketball and hockey, these teams perform routines made up of movements inspired by gymnastics, military drills and various step dances. They tumble, twirl batons and generally jump around, often while yelling and always with great big smiles across their faces. Such strenuous routines require some heavy-duty warm-up exercises.

  1. Cardio

    • First, warm up with five to 10 minutes of light cardiovascular exercise. There are many different types, all with their own benefits. Jumping rope is good for foot and ankle strength. Jogging is good for the knees and ankles. Jumping jacks work out the entire body in a single motion. Whichever cardiovascular exercise you choose, make sure you do it until you build up a light sweat, an elevated heart rate and a comfortable level of bodily warmth.

    Lower-body Stretches

    • Stretching is the most important part of a dance team warm-up. Stretch every part of your legs. Butterfly stretches (seated, with the soles of your feet pressed together in front) are beneficial, as are hamstring stretches (standing or seated toe-touches) and straddle stretches (sit with your legs spread and bend your torso down between them -- once this gets easy, place a book under each foot). Do lunges and torso twists to open up your hips and thighs.

    Upper-body Stretches

    • Stretch your arms by crossing one arm in front of you and pressing it to the opposite shoulder with the opposite arm. Do this with both arms. Bend one arm over your head and press the elbow down behind your head with the opposite arm. Roll your neck around in large circles to stretch the joints. The neck is one of the most unpleasant places to get a pulled muscle.

    Muscle Warm-Ups

    • Complete your warm-up with strength training exercises such as push-ups (regular push-ups in addition to specialty push-ups, such as push-ups with the hands together and Hindu push-ups, which is where you begin with your bottom in the air. As you perform the push-up, straighten out your body along the floor. As you straighten your arms, push your bottom up to its starting position) and crunches (both regular and special crunches, such as bicycle crunches: touch your elbow to your opposite knee).