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After looking at the physical benefits of the Alexander Technique, we're continuing the ergonomics theme, paying particular attention to the mechanical principles of the lower body and foot.

It is recommended that you wear sensible footwear for the remainder of this article.

Physical technique and movement

When talking about foot techniques in drumming, we generally refer to 'heel up' and 'heel down' techniques, which relate to the anatomical position and movement of the foot when playing strokes on the bass drum or hi-hat pedals.

Some drummers play exclusively heel-up or heel-down, while others prefer to use a combination of both techniques - we'll be looking at all variations.

However, to ease you in gently, it's important to examine some natural movements of the feet, beginning with a few simple exercises. Are you sitting comfortably? (preferably on your drum stool). Then let's begin.

Heels down

With the feet flat on the floor, simply raise the feet upwards, from the ankle, keeping the heels on the floor. In physiological terms this is known as dorsiflexion and can be seen in the image above.

Now, push the feet back down to the floor - this is known as plantar flexion - and rest. Try moving the feet continuously upwards and downwards, slowly at first, through means of dorsiflexion and plantar flexion, focusing your attention on the ankle joints, and keeping the heels on the floor. To make this exercise even more exciting, place your hands on your shins, and you'll feel the muscles of the shins contracting naturally.

Also, try placing your hands on your thighs, and then knees. Are the thigh muscles contracting? Do the knees feel tight and locked? If so, you are too tense. So relax…

Heels up

Next, and again starting with the feet flat on the floor, raise the heels upwards, off the floor, from the ankle, keeping the balls of the feet, and the toes, on the floor. The above image shows an exaggeration of this position, and could begin by maintaining more contact with the balls of the feet on the floor. The main consideration is that the heels are raised.

In physiological terms, this requires flexion of the hip, and plantar flexion of the foot. Now drop the heels back on to the floor. Repeat this movement continuously, and if you can contain your euphoria, place your hands on your calves to feel the muscles of the calves contracting naturally.

"If executed with physical efficiency, you will feel tension-free in all the joints and in the thigh and abductor muscle"

Again, try placing your hands on your thighs, then knees, to feel if there is any tension there. There shouldn't be. Next, try this exercise.

Starting with the feet flat on the floor, press your fingers (not too firmly) into the muscle at the very top of your thigh, close to the hip joint, and lift the foot on that leg completely off the floor. You will feel that muscle (known as an abductor muscle) contract, as a result of the hip flexion, which basically lifts up the leg. Relax. Now, keeping your hand in this position, try the basic heel up exercise again.

How does this feel? Is the abductor muscle contracting too much? Does it feel uncomfortable? If so, then you are too tense and you need to concentrate on pushing up from the floor, using the ankles, with knees and hips unlocked.

If executed with physical efficiency, you will feel tension-free in all the joints and in the thigh and abductor muscle. This will be a very important physical consideration, particularly in relation to the various heel-up techniques that are used in drumming.

Next page: designer footwear, pedal positions and tap dancing!

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