CROSSFLUTE PROGRAMMING

CROSSFIT-INFLUENCED TERMINOLOGY AND CONCEPTS
  • POD: Practice of the Day
  • Percentages apply to the current max.
    • For example, if scales in 3rds are maxed out at 100 on the metronome (cleanly, of course), then for the Apparatus Gymnastics workout, you would practice them the metronome at 60, 85, 105.
    • The idea is that the max will increase; you then use the new max the next time you do the same exercise.
  • Any exercise can be modified for the particular flutist/musician.
    • Suggested modifications for programmed exercises can be found on the CrossFlute Scaling page.
    • For flutists who want an emphasis on a particular type of music (ie, contemporary, baroque, etc,) any exercises can be altered to be more beneficial.
    • For musicians who don’t play the flute, any exercise can be changed to apply to the appropriate instrument.
  • For descriptions of any of these exercises, email me, or check out my book on daily exercises.
  • These are the basic descriptions of what to expect. Each POD will be some variation on what is listed below.
  • Please let me know if anything is unclear.

PUTTING TOGETHER THE PRACTICE (POD)
    • Joint Prep - all
    • Mobility - all
    • Warm Up - pick one category
    • Strength POD - pick one or two categories (see below)
    • Conditioning POD
    • Comp Prep / Nutrition - always
  • Warm Up / Strength WODs should continue on same path
    • ie, Clean/Jerk Warm Up goes to Clean/Jerk Strength POD
  • Don’t Cherry Pick! The rotation will only work if you follow it… 


THE EXERCISES
  • Joint Prep
    • Bach, Telemann, Moyse Tone Development and Interpretation, Current Rep, and/or improvised melody
    • Harmonics
  • Mobility
    • Chromatic Scale, fast and slow
      • listen for each note, no matter what the speed
      • concentrate on evenness of fingers and accuracy of pitch
    • Arch Long Tones
      • both slurred and tongued
  • Warm-Ups
    • Acrobatic Gymnastics
      • Scales in Modes
      • Seventh Chords Straight and Broken
        • variety of articulations
    • Apparatus Gymnastics
      • Scales in 3rds and 6ths
        • with a metronome, at 60%, 85%, 105%
        • as much as possible in one breath
          • and/or, can be used to practice circular breathing
      • High Note Long Tones
        • with a metronome and tuner
        • vibrato control
        • breath control
    • Kettlebell
      • Pentatonic Scales, moderate tempo for clarity of articulation
      • Fast Scales, working up to as fast as possible
        • with a metronome
    • Clean/Jerk
      • Mendelssohn Scherzo
        • range of speeds and tonguing variations
      • Invent a New Exercise
    • Snatch
      • Carnival of the Animals
        • range of speeds and tonguing variations
      • Invent a New Exercise
    • Rowing/Running/Double Unders
      • Pentatonic Scales, 60%, 85%, 105%
      • Sevenths, 60%, 85%, 105%
      • Bell Long Tones
    • Sit-ups/Push-ups/Lunges/Squats
      • Scales in Modes, 60%, 85%, 105%
      • Bach C Major
        • range of speeds and tonguing variations
      • Bell Long Tones
  • Strength POD
    • Skill Work
      • Technical Etude
      • Moyse Tone Development and Interpretation
        • 3 different phrasings
        • Work on dynamic range
    • Clean/Jerk
      • Technical Orchestral Excerpt
        • 60/70/80% of metronome
        • Then, 75/85/95%
        • Then, 80/95/105%
    • Snatch
      • Tonguing Orchestral Excerpt
        • 60/70/80% of metronome
        • Then, 75/85/95%
        • Then, 80/95/105%
    • Front Squat
      • Piece/Orchestral Part Sight-reading
        • Keep the pulse continuous and accurate; try not to stop
    • Back Squat
      • Melodic Orchestral Excerpt
    • Deadlift
      • Etude Sight-reading
    • Power Clean
      • Breath Control Excerpt
      • Fast Breaths Excerpt
    • Press/Push Press/Push Jerk
      • Moyse Scales and Arpeggios
    • Bench Press
      • Bach Cello Suite​
    • Turkish Get-Ups
      • Whole Orchestral Part
    • Wall-Balls
      • Telemann Fantasie
    • ​​Pull-Ups
      • Mozart Concerto
    • ​Thrusters
      • Concerto other than Mozart (Ibert, Nielsen, etc)
    • Toes-To-Bar
      • Vibrato Exercises
        • Triplet pulses at a range of tempi
        • Air attacks on any tonguing exercise/excerpt​
    • ​​Burpees
      • Scales in intervals other than 3rds/6ths
  • Variation Work on Lifts
    • Second Flute Part of Orchestral Excerpts
    • Transposition of Etudes
    • Improvisation on Excerpts and Etudes
    • Rhythmic Variation
    • As Loud As Possible (ALAP)
    • As Soft As Possible (ASAP)
    • As Slow As Possible (ASlAP)
    • As Fast As Possible (AFaAP)
    • As Much As Possible in One Breath
    • Memorize
    • Sing, then Play
    • Sing and Play
    • Record Yourself
    • Piccolo and Alto Flute
  • Conditioning POD
    • Practice Music for Upcoming Performances
    • As Many Repetitions As Possible (AMRAP) with focus, control, accuracy (in sections)
  • Comp Prep
    • Listen/Take Notes on Music for Upcoming Performances
    • Think through pieces in head without the flute
      • with and without sheet music
  • Nutrition
    • Sleep Enough
    • Eat Well
    • Exercise
    • Designate Time for Music Admin and Business
    • Read