{"id":23210,"date":"2020-04-28T08:16:54","date_gmt":"2020-04-28T15:16:54","guid":{"rendered":"https:\/\/www.drumeo.com\/beat\/?p=23210"},"modified":"2022-08-22T08:51:17","modified_gmt":"2022-08-22T15:51:17","slug":"8-bass-drum-warmups-that-prevent-injury","status":"publish","type":"post","link":"https:\/\/www.drumeo.com\/beat\/8-bass-drum-warmups-that-prevent-injury\/","title":{"rendered":"8 Bass Drum Warmups That Prevent Injury"},"content":{"rendered":"\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/_XFEbel0uAE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n\n<p>Have you ever done a soundcheck so long before your set that you aren&#8217;t <a href=\"https:\/\/www.drumeo.com\/beat\/how-to-warm-up\/\" target=\"_blank\" rel=\"noopener\">warmed up<\/a> anymore? Or have you ever gone from 0 to 100 and pushed yourself so hard you pulled a muscle? It&#8217;s always a good idea to get your limbs moving and blood flowing before you get on stage or start a long practice session.<\/p>\n\n\n\n<p>Here are 8 simple warmups you can do to prepare your feet for the good times ahead.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>If you aren&#8217;t behind your kit:<\/strong><\/h3>\n\n\n\n<p><strong>1. Heel down toe taps<\/strong><br>Make sure you&#8217;re sitting at around the same height as you would on your throne. Plant your heels on the floor and tap your toes Like you&#8217;re playing heel down. You can do this with alternating feet or tapping in unison. Try it for a minute straight if you can! You want to feel a bit of a burn.<\/p>\n\n\n\n<p><strong>2. Heel up toe taps<\/strong><br>The opposite of the last exercise, plant your toes on the ground and tap your heels, making sure your toes don&#8217;t move. You can do this with both feet at the same time or alternating. Can you keep it going for a minute?<\/p>\n\n\n\n<p><strong>3. Feet up toe taps<\/strong><br>Lift your foot so it&#8217;s hovering, and tap your toe on the ground while keeping your heel up. It&#8217;s harder to do with two feet because it requires extra balance, so try doing it with one foot at a time.<\/p>\n\n\n\n<p><strong>4. Toe stretch<\/strong><br>With your feet on the ground and legs at a 90 degree angle, pull your toes up as high as you can without lifting your heels off the floor. Hold for about 7 seconds and feel the stretch in your shins. Now move your feet back 1-2 inches and do the same stretch. After that, move your feet back another 1-2 inches. You should now have about a 70 degree angle behind your knees. Do the stretch again &#8211; you won&#8217;t be able to lift your toes as far, but you&#8217;ll feel it.<\/p>\n\n\n\n<p><strong>5. Ankle pivot<\/strong><br>Plant your toes on the ground, then use your heel to swivel your foot around (keeping the toes planted). Do it with one foot, then the other.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>If you&#8217;re behind the kit:<\/strong><\/h3>\n\n\n\n<p><strong>6. 8th note rock groove<\/strong><br>Keep 8th notes going on the bass drum while you play a basic rock groove with your hands (8th notes on the hi-hat and snare on two and four). You can also remove the bass drum on the two and four.<\/p>\n\n\n\n<p><strong>7. Triplet gallop<\/strong><br>This groove has a half-time feel and is great for working on your heel toe or slide technique. Put 8th note hi-hats over a snare on the four, and have the bass drum fill in the rest of the triplets (check out the video for a demo).<\/p>\n\n\n\n<p><strong>8. 16th note doubles<\/strong><br>This exercise has you playing a two-stroke pattern at different points on the grid. Again it has a half-time feel with the snare on the four.<\/p>\n\n\n\n<p>You should spend at least 5-10 minutes warming up before you play. These <a href=\"https:\/\/www.drumeo.com\/beat\/5-minute-bass-drum-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">exercises <\/a>don&#8217;t build strength or speed or control, but they&#8217;re great for getting your limbs moving and blood flowing. Remember, don&#8217;t push too hard&#8230;you&#8217;re just here to warm up!<\/p>\n\n\n\n<p><iframe class=\"email-form-include-full\" src=\"https:\/\/www.drumeo.com\/weeklyemail\" frameborder=\"none\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warming up will get the blood flowing and help prevent injury. Check out these stretches and warmups you can do on or off the kit!<\/p>\n","protected":false},"author":4,"featured_media":23277,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[4029,4018],"tags":[],"class_list":["post-23210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-practice-tips","category-technique"],"_links":{"self":[{"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/posts\/23210","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/comments?post=23210"}],"version-history":[{"count":19,"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/posts\/23210\/revisions"}],"predecessor-version":[{"id":32031,"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/posts\/23210\/revisions\/32031"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/media\/23277"}],"wp:attachment":[{"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/media?parent=23210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/categories?post=23210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drumeo.com\/beat\/wp-json\/wp\/v2\/tags?post=23210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}