Category Archives: Mental Health

Coaching, Featured, Mental Health, Practice Tips

Avoiding Burnout: How Top Cheer Programs Manage Intense Competition Seasons

Posted on by Steve Pawlyk
How top cheer teams avoid burnout
21
Oct

By Steve Pawlyk

Published October 21, 2024

I think we all know competitive cheer is a demanding sport that requires relentless dedication, combining strength, flexibility, and endurance. With top-tier competitions like The Cheerleading Worlds and ICU Championships, athletes often face long seasons packed with intense training, travel, and pressure to perform. Leading cheer programs such as Top Gun All Stars, Cheer Extreme, and Brandon All-Stars have developed effective strategies to prevent athlete burnout, ensuring their teams perform at peak levels without compromising well-being.

burnout prevention in cheerleading

1. Balancing Training Volume and Rest Days

Top cheer programs understand the importance of balancing high-intensity practices with rest. Coaches from Cheer Extreme Raleigh, known for their meticulous routines, schedule mandatory rest days to allow athletes’ bodies to recover. This approach helps minimize the risk of overuse injuries, which are common in cheerleading due to repetitive tumbling and stunting sequences.

For programs competing in both national and international events, such as Top Gun All Stars (winners of L6 Senior Large Coed), the offseason serves as a critical time to reset physically and mentally. Coaches focus on lighter skill-building sessions rather than full choreography to maintain fitness while avoiding fatigue.

2. Mental Health Support and Stress Management Techniques

Competitive cheer involves intense psychological demands. Teams like Brandon All-Stars emphasize mental health by incorporating mindfulness practices and sports psychology workshops. Athletes learn relaxation techniques to manage competition-day anxiety and burnout associated with travel and rigorous training schedules.

Additionally, Cheer Athletics provides access to mental health professionals and peer-support networks. These initiatives encourage athletes to openly discuss stress and mental fatigue, promoting a healthy team environment where athletes feel supported through challenging seasons.

3. Smart Travel and Recovery Plans

Travel can disrupt athletes’ sleep and recovery, particularly when competing in multiple competitions within a short period. Programs like The Stingray Allstars, who regularly compete at large-scale events like The Cheerleading Worlds, use smart travel strategies. Teams arrive early at competition sites to adjust to time zone changes and avoid jet lag.

  • Arriving Early to Adjust and Prepare
    Teams often arrive at competition sites a day or more before the event begins. This early arrival helps athletes adjust to new environments, manage time zone changes, and minimize jet lag. It also provides time for pre-competition routines like light practice, stretching, and warm-ups without the stress of rushed travel.
  • Smart Travel Planning and Flexible Accommodations
    Many cheer programs utilize specialized travel services like Varsity Spirit’s Stay Smart program, which arranges flexible housing and transportation. This allows athletes to stay at nearby hotels, ensuring minimal commute time to venues and optimal rest between events. Flexible booking options also accommodate travel changes, reducing stress for athletes and staff during long seasons.
  • Nutrition and Active Recovery on Travel Days
    To maintain energy levels, teams prioritize proper nutrition throughout travel. They pack healthy snacks and focus on balanced meals, avoiding excessive sugar or caffeine that can disrupt sleep or cause energy crashes. Incorporating active recovery on travel days—such as light stretching, yoga, or walking—also helps athletes maintain mobility and reduce muscle stiffness.
  • Creating Buffer Time Between Events
    Successful programs carefully plan their schedules to allow for downtime between competitions. This includes days dedicated to rest and recovery post-event, where athletes can recharge physically and mentally. Managing post-competition “cheer hangovers,” a phenomenon where athletes experience emotional or physical exhaustion, is crucial to sustaining performance throughout the season.
  • Hydration and Sleep Hygiene
    Staying hydrated is essential, especially during travel and long competition days. Teams encourage frequent water breaks and sometimes use electrolyte drinks during intense events. Sleep hygiene practices, such as maintaining consistent bedtime routines and limiting screen time, help athletes get quality sleep even in unfamiliar settings.

Additionally, many elite programs prioritize recovery on travel days, using tools like compression therapy and ice baths to reduce muscle soreness. Ensuring athletes have adequate downtime between competitions also plays a key role in preventing burnout.

4. Injury Prevention and Customized Training Programs

Injury prevention is paramount for cheer programs aiming to compete at the highest levels without burning out their athletes. Programs like Rain Athletics and ICE All Stars focus on injury prevention by tailoring individual training plans that account for athletes’ needs and physical limitations. Cross-training exercises, such as yoga and swimming, are incorporated to build strength without stressing overworked muscle groups.

Teams also limit the number of “full-out” practices to reduce the physical toll of repeatedly performing competition routines. Instead, practices may focus on sections of routines or visualization exercises to mentally rehearse the performance without risking fatigue.

5. Team Bonding and Social Support

The most successful cheer programs recognize that camaraderie is essential to long-term athlete well-being. Cheer Extreme SSX and South Coast Cheer’s Fearless have developed strong bonding practices to create cohesive, high-performing teams. These programs understand that beyond technical skill, fostering team unity is crucial for handling the pressures of competitive seasons like The Cheerleading Worlds and MAJORS.

competitive cheer mental health

Cheer Extreme SSX emphasizes structured team bonding activities, such as organized group outings and movie nights, which help athletes unwind and develop deeper interpersonal relationships outside of practice. These activities also promote better in-competition communication, which is crucial for executing precise stunts and choreography under pressure.

South Coast Cheer Fearless, known for their success in the L6 Senior XSmall division, similarly prioritizes team bonding. They regularly organize post-practice dinners and outings, creating opportunities for athletes to connect outside the competitive environment. This culture of camaraderie has been a key factor in their ability to maintain consistent high performance throughout their undefeated season, as they continue to win at major competitions like MAJORS and NCA Nationals.

Both programs demonstrate that by nurturing a supportive and close-knit environment, athletes become more resilient, motivated, and capable of performing under high-stakes conditions. The strong relationships within these teams not only foster morale but also provide essential emotional support, helping athletes manage stress and stay engaged throughout the season. These bonding practices contribute directly to their competitive success by ensuring that every member feels valued and connected to the team’s goals.

burnout prevention in cheerleading

Bonus Team Bulding Ideas:

  • World Cup Shooting Stars fosters a family-like atmosphere, emphasizing both competition and personal growth. Their success is attributed to a positive team environment that ensures each athlete feels valued. They engage in seasonal team bonding activities, such as themed parties, which help cultivate unity and allow members to relax and connect before high-pressure competitions
  • KC Cheer Fierce 5 is known for their strong culture of tradition and community. They prioritize bonding through structured choreography camps and regular team practices. This creates a rhythm where athletes learn to depend on each other, strengthening their on-mat chemistry during competitions
  • Twist & Shout Diamonds & GymTyme IL Fever tend to focus on building trust among teammates through consistent practice sessions and team outings. Trust is crucial for executing complex stunts and tumbling sequences safely under pressure. Off-mat bonding events also help athletes decompress and maintain mental well-being throughout the season
  • Woodlands Elite Black Ops‘s strategy is skill-building sessions with team-building exercises. Their bonding efforts go beyond practice, including fun activities like scavenger hunts or escape rooms, encouraging problem-solving and collaboration among athletes

Avoiding burnout is essential for elite cheer programs competing at the highest levels. Through smart training plans, mental health support, intentional recovery strategies, and fostering team cohesion, programs like Top Gun All Stars, Cheer Extreme, and Brandon All-Stars set a gold standard for balancing performance and well-being. These strategies not only keep athletes healthy but also help them maintain the passion and drive needed to excel during demanding seasons like The Cheerleading Worlds and ICU Championships.

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Featured, Mental Health, Tips

Tips for Anxiety and Stage Fright in Cheer

Posted on by Steve Pawlyk
tips-for-anxiety-and-stage-fright-in-cheerleading
23
Aug

By Steve Pawlyk

Published August 23, 2023

cheerleading-subbreddit-post

Ran across a post last night on Reddit (r/cheerleading) from an athlete discussing their anxiety about performing a cheer at their first high school pep rally. I can relate, so I thought I’d offer some tips that have helped me in the past.

First, I totally get where they’re coming from. Performing in front of a crowd can be intimidating, but it can also be an incredible feeling. Here are a few things that might help ease any anxiety:

  • Practice Makes Perfect: This one is kind of obvious, but it does matter.  You’ve probably rehearsed for this many many times, so trust in your preparation. You know what you’re doing, and your muscle memory will kick in once you start.
  • Breathe and Focus: If you start to feel overwhelmed, take a few deep breaths and focus on the present moment. Repeat any cheer you’re gonna do or close your eyes and visualize your choreography. If that’s not working or making you more anxious, just focus on whatever your teammates are doing at the moment or repeat a mundane conversation you just had with someone about future plans or any other boring conversation.  Distracting yourself can be wildly helpful.  When you walk out and begin to perform you will feel very different; most of the time, amazingly better. There is a fantastic clarity most people get during a performance where muscle-memory takes over and they do much, much better than they thought they would. Anxiety’s the one thing that can cloud that clarity, so, in a pinch, use the distraction methods just mentioned.
pep-rally-cheer-stage-fright
  • It’s Okay to Be Nervous: Even seasoned performers get nervous. The singer, Lorde said she gets such intense bouts of stage fright that she becomes physically sick before performing. To calm her nerves, she gives herself verbal assurance, saying, “You’ll be in your zone. The lights will be on and blank people will be cheering and, you know, it’ll be OK.” I can, from experience, personally vouch for this method. Pre-game mental ego boosts are often all you need. Before going on stage, remind yourself that this is a celebration. Think, “I’m here to have fun, so is everyone else, I’m gonna be dope af so awesome out there, because that’s just what I do. No big deal”
tips-for-anxiety-in-cheerleading
  • Create an alter-ego (in your head): Beyoncé has an alter ego: “Sasha Fierce.” Early in her career, she created this stage persona to help her overcome nervousness and unleash her inner confidence. In interviews, she’s said she feels shy or uncertain off-stage, but when she’s performing, she becomes Sasha Fierce, a confident and fearless version of herself. She’s even joked about how “Sasha” does things she would never dare to do. It’s like she’s saying, “Who, me? Dance like that? No way! That’s all Sasha!” The idea of creating an “on-stage persona” might be a fun and useful way to channel inner confidence. It’s not about pretending to be someone else but rather embracing a more confident and fearless part of you.  Though I do recommend not speaking to other human beings as your alter-ego…we can’t all be Beyonce 🙂
  • Practice Enjoying the Routine: At home, run an imaginary practice. Focus not only on the technical aspects but also on having fun with it. Laugh at mistakes, high-five teammates, and create a positive vibe to associate with your routine. Then rehearse at home as if it were the big day.  Keep those same positive vibes you had before.
  • Connect with the Crowd: Make eye contact, respond to their energy, and remember that they’re there to have fun too. Your connection with them can turn a routine into a memorable experience.
  • Create a Pre-Performance Ritual: Maybe it’s a team chant, a goofy dance, or a group hug. Something that inspires a kind of, “It’s showtime, and we’re about to burn it down!” vibe. This is enormously helpful with killing any stage fright you or any of your teammates might have.

Pep rally performances are more than just smiling and going through the routine. It’s about connecting with the crowd and letting your unique personality add sparkle to the performance. If you go out there and just have fun, they will too.

Bottom line: You were chosen for this team because you’re talented and you’ve worked hard. Believe in yourself, and remember that everyone there wants to see you kill it. If you do, you will. You’ve got this!

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Featured, Mental Health, Tips

Feeling Overlooked: Overcoming Challenges and Growing as a Cheerleader

Posted on by Steve Pawlyk
Feeling Overlooked: Overcoming Challenges and Growing as a Cheerleader
17
Jul

By Steve Pawlyk

Published July 17, 2023

Cheerleading is a sport that requires not only physical strength and agility but also a strong spirit and a resilient mindset. It’s a journey filled with ups and downs, triumphs, and setbacks. One such challenge that many cheerleaders face is the feeling of not being good enough, especially when they see their peers advancing faster. This article aims to provide advice and guidance to those cheerleaders who are facing such situations, using a real-life example of a sophomore cheerleader on a Junior Varsity (JV) team who posted about her situation on reddit.

The Struggle

Our cheerleader, a dedicated sophomore on the JV team, recently faced a setback when she didn’t make it to the competition team, while some of her JV teammates, including freshmen, did. This situation can be disheartening and can lead to feelings of inadequacy. However, it’s essential to remember that everyone’s journey in cheerleading is unique, and progress can vary from person to person.

Overcoming First Impressions

Our cheerleader had a challenging time picking up cheers during her first year due to personal reasons, which might have led to a less-than-stellar first impression. However, it’s important to remember that first impressions aren’t everything. Coaches understand that everyone has off days or even off seasons. What matters more is your commitment to improvement and your dedication to the sport.

Improving Skills and Building Confidence

Despite her initial struggles, our cheerleader has seen significant growth in her skills and confidence. She has mastered all the cheers during the basketball season and improved her toe touch significantly. This is a testament to her hard work and dedication. It’s crucial to celebrate these victories, no matter how small they may seem. Every step forward is a step towards becoming a better cheerleader.

Dealing with Fear and Uncertainty

The fear of not making the team in a future season is a common concern among cheerleaders. However, it’s important to remember that setbacks are a part of the journey. They are not a reflection of your worth or your abilities as a cheerleader. Instead of focusing on the fear of failure, focus on what you can control: your effort, your attitude, and your commitment to improvement.

Building Relationships with Teammates

Our cheerleader is close with some of the freshmen but hasn’t had much interaction with her peers or the upperclassmen. Building relationships with teammates can be a great source of support and camaraderie. Don’t hesitate to reach out and get to know them better. You’re all part of the same team, working towards the same goals.  It’s also good to remember that upperclassmen are just as nervous/insecure as you are.  Everybody in high school is. I realize it’s hard to see at this age, but trust me, a good rule of thumb is that the more bravado/mean-girlish attitude they display, the more scared they are.  Don’t try to win these ones over.  Find the athletes on your team who don’t behave like this and be genuine with them, they will almost certainly reciprocate.

feeling overlooked by cheer team

Being a cheerleader is about more than just the cheers and the stunts. It’s about resilience, perseverance, and personal growth. So, to our JV cheerleader and all others facing similar challenges, remember: every setback is a setup for a comeback. Keep pushing, keep improving, and most importantly, keep cheering. Your journey as a cheerleader is just beginning, and there’s so much more to look forward to.

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Cheer How-To Series, Featured, Info, Mental Health, Tips

New to Cheer: Overcoming Initial Challenges and Winning over your Teammates

Posted on by Steve Pawlyk
new-to-cheer-bullying-and-winning-over-your-teammates
11
Jul

By Steve Pawlyk

Published July 11, 2023

Today’s topic is inspired by a question we stumbled upon on Reddit, posted by a new cheerleader who is feeling ostracized and disrespected by their team. To the poster and any other cheerleaders finding themselves in a similar situation, this article is for you.

Being the new person in any team or group can be intimidating and often daunting, and cheerleading teams are no exception. But before you start questioning if this “cold shoulder” treatment is a universal cheerleading phenomenon, let’s unpack your experience and offer some insights.

new-to-cheer-team-reddit-post

Understanding the Dynamics

Cheerleading, like any sport, requires a certain degree of skill, discipline, and hard work. When you join a team where the majority of members have been together for a while, they’ve already formed a certain bond and rhythm. The frustration you’re experiencing might not be a personal disregard towards you, but instead, the team members grappling with adjusting to a new addition.

cheer-bullying-and-overcoming-it

Building Your Skills

You mentioned that you are still learning the basics. Cheerleading involves a lot of practice and precision in skills like jumps, kicks, cheers, and more. If you’re struggling with these, remember that all cheerleaders were beginners at some point. Keep practicing, seek help from your coach or teammates, and stay patient with your progress. The more competent you become, the more you’ll likely feel integrated into the team.

Communication is Key

It’s essential to express your feelings if you’re comfortable doing so. Talk to your coach or even a teammate you feel slightly closer to. You’re a part of the team, and your feelings matter. If the situation doesn’t improve after voicing your concerns, you might need to reconsider if this particular team is the right fit for you.

Initiate Interaction

Since you mentioned you are pretty shy, it might be a challenge for you to take the initiative. But remember, little steps can lead to significant changes. Start by saying ‘hi’ to your teammates, ask them about their day, or cheer them on during practice. They might just need to see a bit more of your personality to start warming up to you.

Addressing Bullying within the Team

While we’re hopeful that the situations we’ve previously discussed are simply team dynamics at play, we must address a more severe concern: bullying. Bullying – whether it’s verbal, physical, or through exclusion – is completely unacceptable in any environment, including cheerleading teams.

Recognizing Bullying

Bullying can manifest in many ways. It could be consistent negative remarks about your performance, exclusion from team activities, or any behavior designed to make you feel uncomfortable, humiliated, or unwanted. Recognizing bullying behavior can sometimes be difficult, especially if it’s subtle or if the majority of the team participates in, or is indifferent to it.

Stand Up and Speak Out

If you suspect bullying, it’s essential to stand up against it. Confront the individuals involved if you feel safe doing so. However, this may not always be possible, particularly when there’s a significant power dynamic at play, or if the bullying is widespread within the team.

Seek Help from Trusted Authorities

In such cases, reach out to your coach or another trusted adult and explain your situation. It’s crucial to be as specific as possible in describing what you’ve experienced and who was involved. Remember, it’s not tattling or overreacting. Coaches, team advisors, and school authorities have a responsibility to ensure a safe, respectful, and supportive environment for all team members.

Building a Positive Team Culture

In an ideal world, all cheerleading teams would foster a culture of respect, encouragement, and inclusivity. A healthy team encourages its members to uplift each other, celebrates individual and team successes, and treats each other with kindness and respect. Bullying has no place in this environment.

new-to-cheer-overcoming-and-winning-over-your-teammates

Don’t Suffer in Silence

Feeling like your team dislikes you or enduring consistent bullying can be incredibly painful and isolating. Please, don’t suffer in silence. Reach out to your family, friends, or mental health professionals who can provide support and guidance. You deserve to be treated with respect, and it’s important to prioritize your well-being over any sport or activity.

Remember, being part of a cheerleading team should be a positive experience that nurtures camaraderie, skills, and mutual respect. Bullying should never be tolerated, and it’s important to address it head-on to protect your mental and emotional health. Remember, you have the right to cheer in a safe, supportive environment.

new-to-cheer

Cheerleaders: A Diverse and Inclusive Community

In response to the query, “Is this just how all cheerleaders are?” – Absolutely not. Cheerleading attracts a diverse group of individuals, and it’s unfair to stereotype all cheerleaders based on the actions of a few. Just like any sport or community, there will be individuals and teams that exhibit negative behavior, but these do not represent the cheerleading community as a whole.

The heart of cheerleading lies in teamwork, camaraderie, and mutual respect. Countless cheer teams around the world exhibit these values daily, creating inclusive, supportive environments where each member is valued and respected. If you’re in a situation where this isn’t the case, know that this is not the norm, nor should it be acceptable.

Cheerleading – A Sport of Team Spirit

At its core, cheerleading is all about team spirit. Every cheerleader, whether seasoned or a newbie, contributes to the overall energy and performance of the team. If you’re feeling ignored or disrespected, that’s not reflective of the true ethos of cheerleading. Rest assured, this is not the universal experience for all cheerleaders.

To wrap up, you’re not alone in your feelings of alienation as a new member. It’s a common experience that extends beyond cheerleading and into many areas of life. Be patient with yourself, keep improving your skills, and try opening channels of communication. Soon enough, you’ll hit your stride, and hopefully, your team will recognize and appreciate the unique value you bring to the table. Keep cheering!

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IPP's Premade Mixes are USA Cheer Compliant and customizable!  Add Sound FX, swap songs, & more!  Add your Team Name to the mix for only $10! 

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