Category Archives: Practice Tips

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Mastering Your Basket Toss Technique

Posted on by Steve Pawlyk
IPP YouHitZero Mastering Your Basket Toss Technique
09
Apr

By Steve Pawlyk

Published April 9, 2024

A question from an athlete in the r/cheerleading subreddit caught my eye, and I thought it presented a perfect opportunity to discuss this.

OP is facing challenges with their basket tosses, specifically dealing with the added power from their bases, which is affecting their form and landings. Let’s break this down and turn those tosses from daunting to dynamic!

Understanding the Dynamics of a Powerful Basket Toss

First off, a powerful basket toss isn’t just about height. It’s about control, timing, and technique. When your bases are strong, and they “chuck” you up with all they’ve got, it’s crucial to match that power with the right technique.

cheer basket toss techniques

The Lift Off: Sync and Stability

Your initial position and how you leave the bases’ hands play a massive role. Ensure your feet are firmly together, and your body is tight. The power comes from your legs just as much as from your bases. Push off with your legs to aid that upward momentum. This doesn’t just help you go higher; it gives you more control.

The Ride: Finding Your Peak

Riding your basket refers to how you position yourself in the air. The goal? A controlled, tight, and peak position. Here’s where timing comes into play. You want to stand up quickly, yes, but smoothly. Too fast, and you might unsettle your balance. Too slow, and you won’t utilize the full power of the toss. Find that sweet spot where you extend fully at the right moment, maximizing your height and control.

The Tuck and Twist: Precision in the Air

For those intricate basket tosses involving a tuck, twist, or any other element, your core is your best friend. Engaging your core throughout the toss will keep you stable and allow you to execute your skills with precision. Remember, it’s not just about the height; it’s about what you do with it.

The Descent: Controlled and Confident

Coming down can be the most intimidating part, especially with the added power. Your instincts might tell you to rush into your landing position, but resist that. Start preparing for your landing as you start descending, but keep your body tight and controlled. Bend your knees upon landing to absorb the shock, and trust your bases to catch you securely.

Troubleshooting Common Issues

  • Feet slipping out? Focus on your foot placement at the start. Keep them pressed firmly together, and as you’re tossed, think about pointing your toes upward slightly. This small adjustment can prevent slipping.
  • Landing in a pike? This usually means you’re rushing your stand-up phase. Focus on extending fully at the top before preparing for the descent.
  • Overwhelmed by the power? Practice with your bases to find the right timing. It might also help to do strength training, focusing on your core and legs, to better handle and use the power to your advantage.

Final Thoughts

Like any skill in cheerleading, mastering the basket toss takes practice, patience, and trust in your team. Each toss is a team effort – from the bases and backspot to the flyer. Communication is key. Talk to your bases about what you’re feeling and work together to make those adjustments.

Advanced cheer moves

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Dance to Cheer | How to Prepare for Cheerleading Tryouts as a Complete Beginner: A 7-Month Plan

Posted on by Steve Pawlyk
Dance to Cheer How to Prepare for Cheerleading Tryouts as a Complete Beginner A 7 Month Plan
20
Mar

By Steve Pawlyk

Published March 20, 2024

Starting cheer with no prior experience can be daunting. Whether your background is in dance, gymnastics, weightlifting, or you’re starting from scratch, the path to cheerleading success might seem filled with uncertainty—especially in the diverse and vibrant cheer scene of the UK. Inspired by a post from the subreddit, r/cheerleading, we’ve crafted a tailored 7-month plan to transform complete beginners into confident cheerleaders.vThis plan leverages the unique background of user u/noot_noot_betch (dope username btw lol), turning it into a powerful foundation for mastering the essentials of cheer.

Ok, let’s do it!

Remove term balance exercises for cheer balance exercises for cheer

Month 1-2: Foundation Building

Focus on Basic Cheer Motions and Jumps

  • Learn Basic Cheer Motions: Start with mastering the fundamental cheer motions such as High Vs, Low Vs, T motions, and more. Sharpness and precision in these movements are crucial, so practice in front of a mirror and record yourself to self-assess.
  • Introduction to Jumps: Begin with a “T” jump to familiarize yourself with the arm motions and timing. This drill is essential for progressing to more complex jumps like toe touches, Herkies, and pikes. Remember, correct form with straight legs and pointed toes is more important than height initially.

Strengthening and Flexibility

  • Weight Training and Pole Fitness: Continue your routine but focus on exercises that enhance your lower body strength, core stability, and flexibility—key components for successful jumps and stunts.
  • Flexibility Training: Focus on achieving your front splits and gradually introduce stretches for heel stretches, scorpions, needles, and scales. Ensure your muscles are warm before stretching to avoid injuries.

Month 3-4: Technique and Conditioning

Jumps and Stunts

  • Advanced Jump Techniques: Start incorporating the leg positions into your jumps, focusing on height, form, and proper landings. Use YouTube drills to improve.
  • Conditioning: Intensify your strength and conditioning workouts with a focus on leg muscles and core strength. This will significantly improve your jumps and stunts.

Flexibility and Balance

  • Deepen Flexibility Training: With your front splits nearly perfected, push for more advanced positions while maintaining a slow and consistent approach to avoid injury.
  • Balance Exercises: Incorporate balance exercises into your routine to aid in stunts like the scale and heel stretch.

Month 5-6: Refinement and Routine Practice

Routine and Choreography

  • Learn A Routine: Try learning a basic cheerleading routine from YouTube. This will help you understand how to string together motions, jumps, and possibly stunts into a seamless performance.
  • Practice with Music: Start practicing routines with music to get a feel for timing and rhythm, essential components of a competitive cheer performance.

Self-Assessment and Improvement

  • Record and Review: Continue recording your practices to monitor progress and identify areas for improvement. Don’t hesitate to seek feedback from experienced cheerleaders or coaches.

Month 7: Final Preparations and Mock Tryouts

Mock Tryouts

  • Organize a mock tryout session with friends or family acting as judges. This will help you get used to performing under pressure and receive constructive feedback.

Mental Preparation

  • Work on your confidence and mental strength. Visualization techniques and positive affirmations can be incredibly helpful.

Rest and Recovery

  • Ensure you’re well-rested and your muscles are fully recovered as the tryouts approach. Taper off intensive training and focus on maintaining your flexibility and sharpness in movements.
cheerleading tryout preparation

Additional Tips:

  • YouTube as a Resource: Leverage YouTube extensively for tutorials on jumps, motions, routines, and conditioning exercises.
  • Stay Consistent: Consistency in practice, stretching, and conditioning is key to progress. Make a schedule and stick to it.
  • Warm-Up Properly: Always start your training sessions with a thorough warm-up to prevent injuries and enhance performance. Dynamic stretches and light cardiovascular exercises like jogging or jumping jacks can prepare your muscles for the intense work ahead.
UK cheerleading tryouts tips

Nutrition and Hydration

  • Nutrition: Pay attention to your diet. A balanced diet rich in proteins, vitamins, and minerals supports muscle recovery and energy levels.
  • Hydration: Keep yourself well-hydrated. Proper hydration is crucial for optimal performance and recovery, especially during intense training sessions.

Join a Cheer Community

  • Community Support: Engage with online cheerleading forums or local cheer communities. Sharing experiences, asking questions, and receiving encouragement can boost your morale and provide valuable insights.
  • Final Weeks Before Tryouts
  • Review and Polish: Focus on refining your technique, ensuring your jumps, stunts, and routines are as polished as possible.
  • Mental Rehearsal: Visualize your success. Mental rehearsal can improve performance by familiarizing your mind with the sequence and flow of your routine.
  • Relaxation Techniques: Incorporate relaxation techniques to manage stress. Practices such as yoga, meditation, or simply listening to music can help keep you calm and focused.

The Day Before

  • Equipment Check: Ensure your attire, shoes, and any necessary equipment are prepared and in good condition.
  • Rest Well: Get a good night’s sleep. Being well-rested will help you remain alert and energetic during tryouts.

Tryout Day

  • Stay Positive: Maintain a positive attitude. Confidence can greatly impact your performance.
  • Focus on Your Efforts: Concentrate on delivering your best performance rather than worrying about the competition.
  • Enjoy the Experience: Remember, tryouts are not just about making the team but also about enjoying the journey and learning from the experience.

Preparing for cheer tryouts as a complete beginner might seem like a monumental task, but with a structured plan, dedication, and the right mindset, it’s an achievable goal. The journey from beginner to real cheerleader is filled with challenges, learning, and personal growth. By following this 7-month plan, focusing on technique, strength, flexibility, and mental preparation, you’ll be well-equipped to tackle your tryouts with confidence. Every cheerleader started somewhere, so with perseverance and passion, you’ll find your place. Good luck, and stay loud!

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Standing on Stunts: A comprehensive guide to Flyer Balance, Flexibility, and Strength

Posted on by Steve Pawlyk
Standing on Stunts A comprehensive guide to Flyer Balance Flexibility and Strength
18
Mar

By Steve Pawlyk

Published March 18, 2024

I came across a post on the r/cheerleading subreddit yesterday from user u/zimzamzoom01. It illustrates how the role of a flyer is filled with challenges that require not just physical agility but a blend of mental fortitude, precise technique, and a supportive environment. Today let’s discuss how to equip flyers with strategies to enhance their skills, prevent injuries, and foster a supportive cheer program.

Foundation: Strength, Flexibility, and Balance

Hip Flexibility and Mobility: The agility of your hips plays a significant role in the execution of stunts, enabling smoother transitions into various positions. Exercises like dynamic stretches, hip openers, and controlled leg swings can significantly improve your range of motion. This increased flexibility aids in achieving higher kicks and splits, which are often required in complex stunts.

Leg Strength and Control: While core and ankle strengths are foundational, the power in your legs cannot be overstated. Strong legs contribute to explosive jumps and secure landings, essential elements in cheerleading. Squats, lunges, and plyometric exercises are effective in building this strength. Additionally, practicing techniques such as toe raises can enhance control during stunts, providing a firmer grip on your base’s hands or shoulders.

cheerleading stunts

Mental Balance and Focus: The mental aspect of balance is just as important as the physical. A flyer must possess the ability to focus amidst the chaos of performances and competitions. Techniques such as meditation and visualization can train your mind to remain calm and centered. Focusing on breathing can also help maintain mental balance, allowing for better concentration and execution of stunts.

Proprioceptive Development: Beyond basic balance exercises, engaging in activities that challenge your proprioceptive abilities can lead to significant improvements in how you control your body in space. This can include more advanced yoga poses that require both concentration and physical prowess, or even activities like slacklining, which demand a high level of body awareness and control.

Incorporating Movement Patterns: Practice doesn’t just make perfect; it makes permanent. Incorporating movement patterns that mimic the dynamics of stunts into your training can enhance muscle memory. This includes drills that simulate the lifting, twisting, and holding phases of stunts, ensuring that your body is well-acquainted with the motions even before you take to the air.

Technique:

Engage Your Base: Ensure full foot contact with your bases’ hands. Engage your legs and distribute your weight evenly, providing a stable platform for your bases to support you.

Tighten and Elongate: Imagine pulling your body towards the sky, engaging every muscle from your core down to your toes. A tightened body is easier and safer to lift and hold.

Safety: Techniques & Trust

Balancing Techniques: Develop impeccable balance through exercises tailored for flyers. Practice on solid ground before taking these positions into the air, focusing on building muscle memory for positions like the liberty and arabesque.

Nutrition, Recovery, and Mental Preparation

Nutritional Support: A balanced diet fuels your body for strength and recovery. Focus on proteins, carbohydrates, and healthy fats, alongside hydration to maintain peak performance.

Rest and Recovery: Incorporate rest days and recovery techniques into your training regimen. This not only prevents injuries but also ensures you’re always performing at your best.

Mental Strength and Visualization: Employ mindfulness and visualization techniques to enhance focus, reduce performance anxiety, and mentally prepare for routines.

Additional Safety Measures

Protective Gear: Utilize wrist guards, ankle braces, and mats during practice to minimize injury risks, ensuring a safer learning and practice environment.

Balancing Safety: When in the air, focus on techniques such as locking your knees and not attempting to balance yourself. Trust your bases to provide balance and concentrate on keeping your feet flat and stable.

cheerleading flyer balance

Mental Resilience and Visualization

Mindfulness and Breathing: Practice mindfulness and breathing exercises to manage performance anxiety. This mental preparation can significantly improve focus and calmness during routines.

Communication and Trust

Build a Relationship with Your Bases: Effective communication is crucial. Trust and understanding between you and your bases can significantly improve performance and safety.

core strength exercises

Stability Strategies

Focus Point: Choose a fixed point in the distance to maintain balance. This technique helps reduce distractions and enhances stability.

Progressive Learning: Start with simpler stunts and gradually progress to more complex ones. This approach ensures a solid mastery of fundamental skills.

Engaging the Community

Community Engagement: The cheerleading community is a valuable resource. Share experiences, seek advice, and engage in workshops or coaching sessions for continuous improvement.

Tailored Training and Professional Coaching: Regular feedback from experienced coaches and tailored exercises for your skill level are essential for refining technique and enhancing safety practices.

Tailored Training

Exercises by Skill Level: Tailor your training to match your experience level. Beginners should focus on foundational exercises, while advanced flyers can explore more complex training routines to refine their skills.

Persistence and Progress

Success Stories for Motivation: Read and share success stories of underdog teams like Ithaca College, Team Australia, and Bangkok University, which have made significant impacts on the world stage despite facing numerous challenges. These teams’ stories highlight resilience, creativity, and the power of teamwork, proving that with determination, any squad can achieve greatness. Their journeys from facing significant obstacles to emerging as champions are truly inspirational and serve as powerful reminders of what can be accomplished through hard work and unity. For more about their inspiring journeys, check out our article on underdog cheer teams that shocked the world.

So now you got all the tips and tricks you’ll need to nail your technique, stay safe, get your head in the game, and boost your confidence as a flyer 😊. Just remember, it’s all about keeping cool, staying patient, and keeping at it. Every time you practice, you’re one step closer to hitting zero.

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The Winning Formula of Live Oak High School Cheer: A Blueprint for Success

Posted on by Steve Pawlyk
The Winning Formula of Live Oak High School Cheer A Blueprint for Success
20
Feb

By Steve Pawlyk

Published February 20, 2024

Live Oak High School‘s cheerleading program has once again captured the spotlight, securing their victory at the 2024 UCA High School Cheer Nationals Championship. This triumph is not just a testament to their exceptional skills but a reflection of a meticulously crafted approach that other programs aspire to emulate. The question on everyone’s lips is: What makes Live Oak Cheer so successful?

Live Oak High School Cheer

A Unique Structure: Beyond the Norm

At the heart of Live Oak Cheer’s success is its distinctive operational model, which mirrors that of an All-Star gym while retaining its high school identity. This structure offers unparalleled flexibility and autonomy, allowing for innovative practices that are often constrained in traditional school-based programs. The program’s funding, sourced from parent contributions and a significant annual golf fundraiser, facilitated the purchase of their own gymnasium. This independence from school and state regulations enables a tailored approach to training and development, setting Live Oak apart from its competitors.

Building Champions from the Ground Up

Live Oak’s strategy extends beyond high school; it starts nurturing athletes from a young age through the Live Oak Youth Football and Cheer Organization. This foundational work emphasizes fundamentals, sportsmanship, and teamwork, fostering a culture of dedication and hard work. The program’s “old school” mentality—where achievements are earned, not given—prepares young athletes not just for cheerleading but for life.

Senior leadership in the team plays a crucial role, with experienced cheerleaders offering private tumbling lessons to younger participants. This mentorship builds a strong, interconnected community, ensuring a steady flow of skilled athletes into the high school program.

Coaching Excellence and Community Support

Under the guidance of Maddi Guidry, a well-known former college athlete, Live Oak’s cheerleaders receive coaching that is second to none. Guidry’s expertise, combined with the support of coaches Madison Guidry and Kate Hornsby, has propelled the team to national prominence. The program’s success is a community effort, with volunteers, parents, and the entire Watson community rallying behind the team. The local support, from electronic signs in the business district to handmade signs along the travel route, underscores the community’s pride in their champions.

A Legacy of Winning

Live Oak High School Cheer’s accomplishments are staggering, with multiple national and world championship titles to their name. Their routines are renowned for their complexity, innovation, and flawless execution. A breakdown of their 2022-2023 competition routine showcases the team’s ambition to push the boundaries of cheerleading, incorporating high-difficulty stunts and tumbling that few can rival.

2024 UCA High School Cheer Championship Winners
Maddi Guidry coach Live Oak High School Cheer

The Path to Victory: Hard Work, Dedication, and Sacrifice

The journey to the top is paved with hard work, dedication, and, inevitably, sacrifices. The athletes’ commitment is evident in their rigorous training schedule, which intensifies as competitions draw near. The physical toll is significant, with injuries a common hurdle. Yet, the team’s spirit remains unbroken, driven by a collective goal to excel and a supportive environment that nurtures their talents.

Live Oak High School Cheer’s dominance at the 2024 UCA High School Cheer Nationals Championship is no coincidence. It is the result of a well-orchestrated program that values hard work, community support, and a forward-thinking approach to cheerleading. For programs looking to replicate Live Oak’s success, the blueprint is clear: invest in your athletes from a young age, foster a culture of dedication and teamwork, and support them with the best coaching and facilities. The journey to the top may be demanding, but as Live Oak Cheer has shown, the rewards are well worth the effort.

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Precision: Essential Drills for Flawless Timing in Cheerleading Routines

Posted on by Steve Pawlyk
Precision Essential Drills for Flawless Timing in Cheerleading Routines
06
Feb

By Steve Pawlyk

Published February 6, 2024

Precision and synchronization are not just goals; they are the very essence that differentiates the good teams from the truly outstanding ones. Achieving flawless timing in cheer routines is a testament to a team’s discipline, dedication, and skill. Today we’ll go over some strategies and drills that you can employ at your practices to perfect the timing and synchronization of your squad, featuring expert insights and real-world examples.

The Importance of Precision in Cheerleading

Precision in cheerleading goes beyond the mere execution of movements at the same time. It embodies the unity and cohesiveness of the team, showcasing their ability to move as one entity. This synchronization not only enhances the visual appeal of the routine but also significantly impacts the safety and effectiveness of stunts and tumbling passes. As noted by renowned cheerleading coach and choreographer, Alex Hart, “Precision is the backbone of trust and safety in cheerleading. When timing is off, not only is the visual impact compromised, but athletes are also at a higher risk of injuries.”

Drills to Enhance Timing and Synchronization

Metronome Drills for competitive cheer training

Metronome Drills

Metronome drills stand as a foundational method for instilling rhythm and synchronization within a cheerleading team. By setting a metronome to a specific beat, coaches can mimic the tempo of a routine’s music or the inherent rhythm of the cheer, providing a consistent auditory cue for athletes. Starting with simple movements like claps, steps, or jumps allows the squad to internalize the beat, gradually building up to more complex sequences that include stunts and tumbling. The metronome serves as an impartial, unyielding guide, helping athletes adjust their timing to match the collective beat, ensuring that every movement is executed in harmony.

Counting Aloud Together

I know, I know…counting aloud is an obvious one. When a team vocalizes counts together, it does more than just keep everyone on the same beat; it reinforces the sense of unity and collective effort. However, it’s worth noting that there is an inherent lack of precision to group counting, so it’s best to utilize counting as well as the other techniques mentioned here.

Video Feedback Sessions

In the age of technology, video feedback has become an invaluable tool for coaching. Recording practices and reviewing the footage as a team can provide both athletes and coaches with a clear, objective view of their performance. This visual feedback makes it easier to identify timing discrepancies and coordination issues that may not be apparent from the floor. Watching themselves perform allows athletes to critically assess their timing and synchronization, encouraging self-awareness and fostering a proactive approach to improvement. Moreover, these sessions can be a platform for constructive feedback and collective problem-solving, enhancing the team’s ability to adapt and refine their routines.

The ‘Freeze’ Technique

The ‘Freeze’ technique introduces an element of unpredictability to practice, challenging athletes to maintain their spatial awareness and timing even when the routine is interrupted. By randomly calling out ‘freeze,’ coaches can simulate the unexpected moments that might occur during a performance, training athletes to stay in control and in sync, even under pressure. This drill not only sharpens an athlete’s focus and awareness but also reinforces muscle memory, ensuring that each position within the routine is precise and deliberate.

Cheer Team Video Feedback Sessions

Segmentation and Isolation

Breaking down routines into smaller segments addresses the complexity of cheerleading performances, where multiple elements are often executed simultaneously. By focusing on one segment at a time, teams can perfect the timing and execution of each part before connecting them into a full routine. This methodical approach allows for targeted improvements, ensuring that each section of the routine meets the team’s standards for precision and synchronization.

Isolation drills further refine an athlete’s control over their movements by focusing on specific body parts. By isolating arms or legs, for instance, athletes can work on the precision of their movements without the distraction of executing a full routine. This focus on individual elements contributes to the overall cleanliness and sharpness of the team’s performance, as each movement becomes more intentional and controlled.

The Assembly line

Cody Woodfell of Cheer Factory has a similar strategy he refers to as “The Assembly Line” involving incremental improvement of minute details each week.  He wrote an article for us back in 2018 regarding this method, which you can read here.

timing drills for cheerleading

USA Cheer

The 2019 World Cheerleading Championships served as a spectacular stage for the USA Cheer Team to demonstrate the pinnacle of cheerleading excellence. Their performance was not just a display of athleticism and spirit but a masterclass in the art of precision and synchronization. This achievement was the culmination of countless hours of focused training, where rigorous timing drills and synchronization practices played a central role.

Precision in Synchronized Tumbling Passes

One of the most striking aspects of the USA Cheer Team’s routine was their synchronized tumbling passes. Tumbling, an element that requires both individual skill and acute awareness of one’s teammates, was executed with such flawless timing that each pass seemed to mirror the others perfectly. This level of synchronization does not happen overnight. It is the result of dedicated practice, where athletes work not only on perfecting their own skills but also on aligning their movements with the team. The tumbling drills likely focused on timing the takeoff and landing moments, ensuring that each member hit their marks at the exact same time. Such precision enhances the visual impact of the routine and demonstrates a high level of team cohesion and discipline.

Top-Gun All-Stars

Another notable example is the Top Gun All-Stars, renowned for their innovative and precise routines. Their coach, Victor Rosario, emphasizes the importance of consistency in practice, stating, “Repetition with purpose is what leads to the kind of timing and precision that wins championships.”

This approach is more than just a mantra; it’s a detailed methodology that underscores every aspect of their training regimen. Rosario’s strategy involves a rigorous, disciplined practice schedule where every movement and sequence is drilled repeatedly until it reaches a level of precision that meets the team’s high standards. However, it’s not repetition for the sake of repetition. Each practice session is designed with a specific goal in mind, whether it’s improving the sharpness of their movements, enhancing the synchronization of a stunt group, or perfecting the timing of their tumbling passes. This purposeful practice ensures that every athlete understands the importance of their role within the team and how their individual efforts contribute to the collective performance.

Rosario encourages his athletes to view each repetition as an opportunity to refine their skills and to understand the intricate timing and spatial awareness required to execute their routines flawlessly. This has fostered a culture of excellence within the Top Gun All-Stars, where athletes push each other to achieve perfection, understanding that their collective success is dependent on the precision of their individual performances.

Top Gun Training Techniques

The impact of this approach was evident in their performance at the Cheerleading Worlds, where the Top Gun All-Stars showcased a routine that was a masterclass in precision and synchronization. Every stunt, tumbling pass, and dance move was executed with such meticulous timing that it seemed as though the team moved as one entity, leaving both the audience and the judges in awe. Their performance underscored the effectiveness of Rosario’s method, demonstrating how consistent, purposeful practice could elevate a team to the pinnacle of cheerleading excellence.

Incorporating these drills and strategies into your training routine will not only enhance the precision and synchronization of your cheerleading team but also build a stronger, more cohesive unit capable of more than the sum of its parts. The path to impeccable timing is a journey of consistent practice & keen attention to detail. Try to see the details you’ve been missing and address them one by one using the methods we mentioned above.  Good luck!

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The Megan Lambert Approach

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Megan Lambert Approach to Cheer Coaching
07
Jan

By Steve Pawlyk

Published January 7, 2024

The success of a team often hinges on the effectiveness of its training methods and the strength of its team culture. The remarkable journey of Megan Lambert and her approach at Seabreeze High School provides invaluable insights into this dynamic. Today we’ll delve into Lambert’s strategies in training and team building, highlighting how these elements contribute to the success of a cheer program.

cheerleading team building

Understanding Megan Lambert’s Philosophy

Megan Lambert’s coaching philosophy at Seabreeze High School revolves around high standards, consistent improvement, and fostering a strong, family-like team environment. Her approach has led the team to impressive achievements, including reaching the state championship in consecutive years. Lambert’s philosophy is grounded in discipline and clear expectations, with a focus on both athletic performance and academic achievement. She emphasizes that team members must meet set standards to participate, instilling a sense of responsibility and commitment.

Lambert’s background in cheerleading, which began in her early childhood, has significantly influenced her coaching style. She cheered for Power Cheer All Stars and Matanzas High School, continuing her cheerleading career at Jacksonville University. This extensive experience has provided her with a deep understanding of the sport, which she leverages in her coaching.

After starting her teaching career at the Imagine School in Palm Coast, Lambert later became the cheerleading coach at Flagler Palm Coast High School. Recognizing the limitations due to COVID restrictions, she founded Cheer Force All Stars, a gym in Ormond Beach, to provide year-round training opportunities. This initiative underscores her commitment to developing her athletes’ skills and ensuring continuous training.

At Seabreeze High School, Lambert has been instrumental in building the competitive cheerleading program from the ground up. Her emphasis on creating a family-like atmosphere and building a team culture based on mutual respect and hard work has been key to her success. The gym at Cheer Force All Stars has become a unifying space for the team, contributing to the development of strong bonds among the athletes.

Lambert’s focus extends beyond just winning competitions; she aims to create memorable experiences for her athletes, emphasizing the importance of camaraderie and lifelong friendships. Her holistic approach to coaching has led to significant achievements for the Seabreeze cheerleading team and has positioned them as a formidable force in competitive cheerleading.

Key Training Strategies

Rigorous Skill Development: Lambert focuses on honing the technical skills of her athletes. This includes regular and intensive training sessions emphasizing stunts, tumbling, and choreography. Her coaching style is characterized by her unwavering commitment to excellence.

She sets clear expectations for her athletes, both in terms of their performance and their conduct. This includes maintaining good grades as a prerequisite for participation, thereby instilling a sense of responsibility and discipline in her team members. Her philosophy is not just about pushing for athletic prowess but also about building character and life skills.

Lambert brings a wealth of experience and knowledge to her coaching. This is reflected in her ability to train athletes effectively, focusing on the technical nuances of the sport.

Emphasis on Physical Fitness: Lambert emphasizes the importance of physical fitness in her cheerleading training routines. Understanding the demanding nature of cheerleading, which requires high levels of strength, flexibility, and endurance, she ensures that her training sessions are comprehensive and rigorous.

Seabreeze High School

This focus on physical fitness is essential for the execution of challenging cheerleading routines that include stunts, tumbling, and complex choreography. Lambert’s commitment to maintaining high standards for her athletes has led to significant success, with her teams consistently placing in top positions at competitions. Her approach underscores the critical role of physical fitness in achieving excellence in competitive cheerleading.

Personalized Feedback: Each athlete receives personalized feedback aimed at addressing their unique strengths and weaknesses, fostering a sense of individual progress and contribution to the team.

cheer coaching strategies

Building a Cohesive Team Culture

  • Setting Clear Expectations: Lambert establishes clear expectations in terms of commitment, performance, and behavior. This clarity helps in fostering a disciplined yet nurturing environment.
  • Creating a Sense of Belonging: By promoting a family-like atmosphere, Lambert ensures that each member feels valued and part of a unified team. This approach has been instrumental in building trust and collaboration among team members.
  • Encouraging Leadership: Leadership development is a crucial aspect of Lambert’s approach, with senior members and captains playing active roles in mentoring and guiding newer members.

The Impact of Effective Training and Team Building

  • Enhanced Performance: The combination of rigorous training and a strong team culture leads to enhanced performance in competitions. Teams that train effectively and work cohesively are more likely to execute complex routines flawlessly.
  • Resilience and Adaptability: A well-trained and tightly-knit team can better handle the pressures of competition and adapt to unexpected challenges.
  • Long-term Success: Lambert’s approach has not only brought immediate successes but also established a foundation for sustained excellence in the program.

Megan Lambert’s success at Seabreeze High School serves as a shining example for cheerleading coaches and programs worldwide. Her emphasis on rigorous training, personalized coaching, and fostering a strong team culture has proven to be a recipe for success. By adopting similar strategies, cheerleading teams can enhance their performance, resilience, and achieve long-term success in the competitive arena.

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The Throw: The Physics of Cheerleading Lifts and Practical Training Techniques

Posted on by Steve Pawlyk
The Throw The Physics of Cheerleading Lifts and Practical Training Techniques tips
17
Nov

By Steve Pawlyk

Published November 17, 2023

The captivating moment when a cheerleader is launched into the air during a stunt is the result of a precise application of physics principles between the base and the flyer. Understanding the mechanics behind this can vastly improve technique, safety, and performance. This article dives deep into the physics of the cheerleading throw and offers practical methods for coaches to enhance the training of their athletes.

The Fundamentals of Physics in Cheer Throws

Before delving into the training methods, it’s crucial to comprehend the basic physics at play. The throw involves concepts of force, energy, momentum, and angular momentum. Here, we’ll break down these principles and explain how they work in unison to execute a flawless lift.

physics of cheerleading

Optimizing Force and Energy Transfer

The success of a throw hinges on the efficient transfer of energy from the base to the flyer. We will discuss how bases can optimize their application of force to maximize the height and stability of the throw, focusing on the timing, angle, and the explosive power needed.

The Technique Behind Momentum

Momentum is the product of mass and velocity and is conserved in the closed system of a base and flyer. Coaches can use drills to teach bases how to effectively transfer linear momentum to the flyer, ensuring a vertical lift that makes for an impressive stunt.

The spectacle of a cheerleader soaring gracefully through the air is a testament to the strength, timing, and precision cultivated through rigorous training. Strength and conditioning, drill repetition, and the correct application of force are the pillars of an effective cheer throw. This article will expand on these components to provide a comprehensive guide for cheerleading coaches aiming to refine the explosive power and synchronicity of their squad’s lifts.

Building a Foundation with Strength and Conditioning

The prowess of a cheerleading base begins with a robust foundation of physical strength, particularly in the legs and core. This is crucial for two reasons: it provides the power needed for a strong lift-off and ensures the stability required to support and control the throw. Here are key exercises to incorporate into a cheerleader’s regimen:

  • Squats and Deadlifts: These compound movements are excellent for building leg strength. They mimic the lifting action of a cheer throw, engaging the quadriceps, hamstrings, and gluteal muscles.
  • Plyometrics: Exercises like box jumps and jump squats train fast-twitch muscle fibers, essential for the explosive power needed in a lift-off.
  • Core Workouts: Planks, Russian twists, and hanging leg raises build the core stability that bases need to maintain balance and control during a throw.

Perfecting the Art through Drill Repetition

Drill repetition is about creating muscle memory so that each movement becomes second nature, allowing for flawless execution during the high pressure of performances. Repetitive practice drills that focus on timing and coordination are vital:

  • Simulated Throws: Practice the motion of throws without the flyer to perfect the base’s technique and build endurance.
  • Timing Drills: Use metronomes or music to cue bases on when to initiate and release the throw, training them to act in unison.
  • Coordination Exercises: Group exercises where bases lift objects in sync can improve the collective coordination needed for synchronized throws.
angular momentum cheerleading

The Science of Force Application

Teaching bases how to uniformly and directionally apply force can make the difference between a mediocre and a spectacular stunt. The uniform application of force ensures the flyer’s safety and the stunt’s success. Here are strategies to enhance this skill:

improve cheer technique
  • Directional Drills: Use targeted exercises to train bases on applying force in a consistent direction, which is often vertical for maximum height.
  • Resistance Training: Implement resistance bands or light weights to simulate the resistance a base feels when lifting a flyer.
  • Consistent Practice with Flyers: There’s no substitute for the real thing. Regular practice with flyers allows bases to adjust their force application in real-time, attuning to the flyer’s weight and movement dynamics.

Integrating Training into Routine Workouts

Incorporating these elements into a routine workout can lead to significant improvements:

  • Circuit Training: Create a circuit that includes leg and core strength exercises, plyometrics, and drill repetitions for a comprehensive workout.
  • Progressive Overload: Gradually increase the intensity and complexity of exercises to continuously challenge the athletes and promote strength gains.
  • Recovery and Mobility: Incorporate adequate rest and mobility work to prevent injury and ensure that athletes can perform movements with full range of motion.

Safety First: Ensuring a Secure Practice Environment

No discussion of cheerleading technique would be complete without a strong emphasis on safety. This section will cover the essential safety measures coaches must enforce, from proper spotting to ensuring that all stunts are practiced with mats and in a suitable environment.

Cheerleading throws are a complex blend of artistry and physics. By applying these principles in a structured training regimen, coaches can elevate their athletes’ performance and safety. This article serves as a guide to the scientific and practical aspects of cheerleading throws, providing coaches with the knowledge and tools to refine their team’s stunts to perfection.

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Optimizing Gym Workouts for Cheerleading Back Spots

Posted on by Steve Pawlyk
Gym Workouts for Cheerleading Back Spots
14
Nov

By Steve Pawlyk

Published November 14, 2023

Transitioning to the role of a back spot in cheerleading presents unique physical demands that go beyond general gym knowledge. Understanding the specific strength and conditioning needed can enhance performance and prevent injury. In this article, we explore targeted exercises that align with the skills required for back spotting, ensuring you’re not only gym-strong but also mat-ready.

Body:

The Role of a Back Spot:

A back spot is pivotal for the stability and safety of stunts. While there are similarities with one-man stunting, including the need for upper body strength and coordination, the back spot’s role is distinct in its requirements for balance, timing, and the ability to support and lift flyers.

cheerleading back spot

Gym Exercises for Back Spots:

To prepare for this role, a comprehensive workout routine that includes the following exercises is recommended:

  • Pull Exercises:
    • Pull-Ups/Chin-Ups: These exercises strengthen the lats, biceps, and grip, which are essential for holding and lifting a flyer.
    • Rows: Both barbell and dumbbell rows will develop the back muscles necessary for maintaining stunt stability.
    • Deadlifts: They target the posterior chain, providing the foundational strength needed for lifting and supporting weight.
  • Core Stability Workouts:
    • Planks: To develop endurance in the core muscles.
    • Russian Twists: These will build rotational strength, important for adjusting and stabilizing stunts.
  • Leg Strength and Power:
    • Squats: Fundamental for developing leg strength to lift and support flyers from below.
    • Box Jumps: To enhance explosive power, which is vital for quick movements during stunts.

Balanced Training Approach:

Training as a back spot in cheerleading requires a well-rounded fitness regime that not only builds muscle but also promotes harmony and balance in the body. This means integrating a mix of push and pull exercises into your workout routine. Push exercises, like push-ups and overhead presses, develop the chest, shoulders, and triceps, which are crucial for motions like hand-offs and extensions. Pull exercises, on the other hand, such as those suggested in the commenter’s advice—like rows and pull-ups—strengthen the back, biceps, and forearms, essential for the act of catching and stabilizing flyers.

Why is this balance important? Overemphasis on push movements without adequate pull exercises can lead to muscle imbalances, which in turn may cause poor posture—rounded shoulders, a forward head position—and increase the risk of injuries due to overuse of certain muscle groups. A balanced approach ensures that opposing muscle groups are equally strong, promoting better posture and more effective force generation, which is essential when you’re the foundation of a stunt.

In addition to muscular balance, incorporating flexibility training into your regimen is non-negotiable. A back spot must have a full range of motion to perform the intricate movements required in cheerleading. Flexibility exercises, like dynamic stretching and yoga, can enhance muscle elasticity, which allows for deeper squats, higher lifts, and more controlled catches. These exercises also aid in recovery and help prevent injuries by allowing muscles to work more effectively.

gym training for cheer

The Backbone of Cheer Stunts:

As the backbone of cheer stunts, the back spot’s role is as much about power and precision as it is about being the central point of stability and safety. Your training should, therefore, reflect the multifaceted nature of your role. This means focusing on developing the raw strength needed to lift and support flyers but also the stability to manage dynamic movements and the nuanced ability to adjust to the flyer’s motion mid-air.

A comprehensive gym regimen for a back spot should simulate the demands of cheerleading. This could include exercises that mimic the movements of stunts, like weighted squats that replicate the lifting of a flyer, and balance training that helps you remain steady on your feet no matter what’s happening above you. By preparing your body to handle the various challenges of being a back spot, you’ll be ready to support your team in every lift and stunt, ensuring that each performance is executed with confidence and skill.

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Regaining Your Flexibility for Cheer

Posted on by Steve Pawlyk
Regaining Your Flexibility for Cheer A Comprehensive Guide
14
Nov

By Steve Pawlyk

Published November 14, 2023

Many athletes find themselves in a common predicament—regaining lost flexibility. Flexibility is a cornerstone of cheerleading, essential for executing stunts, tumbling, and jumps with grace and precision. In this guide, we delve into targeted stretches and strategies to enhance your flexibility, focusing on hips and arms, ensuring you’re tryout-ready by March.

flexibility training

Understanding Flexibility in Cheerleading:

Flexibility in cheerleading is multifaceted; it encompasses more than the ability to stretch muscles. It’s about achieving optimal mobility—where muscles and joints work in unison to allow for complete, fluid movements that are essential in cheer routines.

Additionally, flexibility is deeply intertwined with strength; it’s not enough to merely be able to reach a position. A cheerleader must have the muscular strength to hold that position, perform it with control, and transition in and out of it with precision.

A high V or a heel stretch, for instance, isn’t solely about the ability to lift the leg high but also about the control and stability in the supporting leg, the strength in the core to maintain posture, and the arm strength to hold the pose. Similarly, when maintaining balance in scales and arabesques, a cheerleader must engage multiple muscle groups simultaneously, ensuring that each movement is as deliberate as it is graceful.

The integration of flexibility and strength is what allows cheerleaders to perform with the athleticism and artistry that the sport demands. To achieve this, cheerleaders must focus on a holistic flexibility routine that not only increases the range of motion but also builds the strength and control needed to execute complex cheer movements effectively and safely.

Tailored Stretching Regimen:

To regain your flexibility, a structured routine is pivotal, one that progressively enhances your capacity for cheer-specific movements. Here’s a closer look at the essential stretches:

Bridges: An exemplary stretch for cheerleaders, bridges target spinal flexibility, which is a fundamental aspect of tumbling and performing backbends. When you practice bridges, you’re not only increasing the flexibility of your spine but also strengthening your back muscles. This dual benefit is crucial because a strong back enables you to safely perform a wide array of cheer motions, from back walkovers to layouts, reducing the risk of injury.

Splits (Front and Middle): Splits are a definitive stretch that test and improve the elasticity of your hip flexors, hamstrings, and adductors. Consistently practicing both front and middle splits ensures that you develop flexibility evenly on both sides of your body, which is essential for symmetry in cheerleading skills. This symmetry is important not just aesthetically but also functionally, as it allows for balanced force distribution during jumps and while performing stunts.

Pancake Stretch: A pancake stretch is an intensive stretch that has you sit on the ground with your legs spread wide and fold your torso forward. This deep forward fold engages your hamstrings and adductors significantly, which are muscle groups integral to high kicks, jumps, and various stunts. The stretch can help increase your range of motion, making your movements look more effortless and polished.

pancake stretch
cheerleading stretches

In your routine, these stretches should be complemented with a warm-up to prepare your muscles, and possibly followed by a cool-down to aid recovery. A balanced approach to stretching not only enhances flexibility but also helps in injury prevention, ensuring that you can perform cheerleading routines with both vigor and longevity

Additional Stretching Tips:

  • For hip flexibility, consider pigeon poses and butterfly stretches.
  • Incorporate shoulder stretches and arm circles to enhance arm mobility.
  • Consistency is key. Stretch daily, holding each stretch for at least 30 seconds.
  • Warm up before stretching to prevent injuries.
  • Incorporate dynamic stretching to simulate cheer movements.

Regaining flexibility is a journey that requires dedication, consistency, and the right techniques. By incorporating these stretches and following a disciplined approach, you’ll see improvement in your flexibility, performance, and confidence at tryouts

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Revolutionizing Cheer: The Impact of OnForm, VisualEyes, TeamSnap, and CheerLife Pro+ on Cheerleading Practices

Posted on by Steve Pawlyk
Revolutionizing-Cheer-Impact-of-OnForm,-VisualEyes,-TeamSnap,-CheerLifePro-on-Cheerleading-Practices
08
Nov

By Steve Pawlyk

Published November 8, 2023

In the spotlight of competitive arenas, cheer teams bring more than just dynamic choreography and spirited chants; they bring a technological edge that transforms practice into perfection. As the sport evolves, so does the integration of cutting-edge tools designed to sharpen skills, enhance team coordination, and ensure safety. From video analysis to team management platforms, let’s explore the digital allies of today’s cheer squads.

Cheerleading-Software

Video Analysis: Coach’s Eye in Action

First, TechSmith has announced the retirement of their Coach’s Eye app and services. The decision to retire the app followed a one-year grace period that began on September 14, 2021, and lasted until September 15, 2022, during which the app and services were fully supported. The company cited the substantial ongoing development required to keep the app and associated web service relevant and technologically current as the reason for its retirement. Instead of continuing to invest in Coach’s Eye, TechSmith has chosen to direct their resources towards other growing areas within the company.

So that sucks.  But wait…there’s more!

There are new options! Let’s start with OnForm, this iOS app is like having a techy assistant coach. It’s awesome for giving feedback with slow-mo replays and drawing right on the video to highlight what needs work. And the best part? Coaches can chat with their athletes right in the app, using voice or text, making it super easy to stay connected and improve together, whether they’re across the gym or across the country.

Over on Android, VisualEyes is making waves. Created by a coach, this app gets what coaches need. It’s got all these nifty tools like zooming in while recording and a brand-new timer tool, perfect for nailing timing in routines. Plus, it’s got an angle tool that’s just the ticket for those tricky stunts that need to be spot-on.

Both these apps are all about making your cheer routines sharper and safer. They bring the kind of detail that can really up your cheer game. Whether it’s OnForm or VisualEyes, they’re here to help coaches and athletes rock their routines with style and precision.

Team Management: The Digital Dojo

Enter TeamSnap, a digital solution that acts as the central nervous system for team coordination. This platform transcends traditional team management by offering a suite of features that encapsulate every logistical element of cheer.

At its core, TeamSnap simplifies the orchestration of practices and events with a user-friendly calendar interface, ensuring that every member is synchronized with the team’s schedule. The app’s real-time notifications mean that schedule changes are communicated instantaneously, preventing the confusion that can arise from last-minute adjustments.

But TeamSnap’s capabilities extend beyond mere scheduling. It’s a repository for shared resources, including routines, music mixes, and training videos. These resources are accessible anytime, anywhere, making it possible for team members to review and practice individually, reinforcing the collective effort.

Nutrition and physical well-being are just as critical as practice. TeamSnap acknowledges this by providing tools to manage nutrition plans. Coaches can share guidelines on diet, hydration, and rest, tailored to the demands of your athletes. This holistic approach ensures that cheerleaders are not only well-practiced but also well-nourished.

Cheerleading-Practice-Apps

The app also offers messaging that keep everyone connected; private messaging for one-on-one conversations or group forums for team announcements. This constant line of communication fosters a sense of community and support among team members, which is essential for building trust and camaraderie.

Furthermore, the inclusivity of TeamSnap is notable. It offers accessibility across devices, ensuring that each team member, regardless of their technological proficiency or device preference, can stay in the loop. This inclusivity strengthens the team’s unity, as no one is left behind in the digital divide.

In essence, TeamSnap is not just an app; it’s the digital embodiment of a cheer coach’s strategy board, a planner, and a team huddle—all wrapped into one. By leveraging such a comprehensive platform, cheerleading squads can focus on what truly matters: perfecting their performance and showcasing their team spirit.

Athletic-Performance-Apps-Athletic-Performance-Apps

Routine Crafting: CheerLife Pro+’s All-in-One Platform

When it comes to crafting routines and managing a cheer squad, CheerLife Pro+ stands out as an all-encompassing platform. Designed for cheerleaders, coaches, and gym owners, CheerLife Pro+ extends beyond the mat, offering a personalized experience for each gym. Through this app, coaches can oversee their team’s progress, share motivational content, and foster a strong team culture—all within a custom-branded environment.

Imagine an app that not only lets you communicate effortlessly with your entire cheer community but also tracks the daily habits that lead to success. CheerLife Pro+ does just that. Coaches can share pictures, provide updates, and book private lessons, ensuring that everyone from rookies to seasoned cheerleaders stays informed and engaged. The app’s group chat feature comes with automatic filters, making it simple to send messages to specific sub-groups like athletes, staff, or parents.

But CheerLife Pro+ isn’t just about staying connected; it’s about driving excellence. The app includes training modules led by top industry professionals, giving your team an edge with access to elite coaching. Moreover, action tracking is a game-changer, providing a platform to acknowledge and reward the hard work and dedication of athletes. This feature encourages a culture of recognition and can be a powerful motivator for cheerleaders striving to reach their full potential.

With CheerLife Pro+, every aspect of cheer team management becomes more streamlined and impactful. The app’s channels allow for the distribution of gym content, such as newsletters and exclusive footage, right at the fingertips of your cheer community. Whether it’s a last-minute change in practice schedules or celebrating a team victory, CheerLife Pro+ keeps everyone in the loop and amplifies the spirit of cheerleading.

The integration of technology like OnForm, VisualEyes, and CheerLife Pro+ is revolutionizing the way cheerleading teams train, communicate, and perform. These innovative tools are not merely enhancements; they are becoming essential components in the sport’s evolution. With the advanced video analysis capabilities of OnForm and VisualEyes and the comprehensive team management and engagement features of CheerLife Pro+, coaches and athletes are equipped to reach new heights of excellence. As we embrace these technological advancements, the future of cheerleading looks brighter and more connected than ever.

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The Comprehensive Guide to Stunt Progressions for Cheer Coaches

Posted on by Steve Pawlyk
The Comprehensive Guide to Stunt Progressions for Cheer Coaches
18
Oct

By Steve Pawlyk

Published October 18, 2023

Today we’ll delve into the science of stunting, the psychology of team dynamics, and the art of performance, offering you actionable insights to elevate your squad to unparalleled heights.

Stunt-Progressions

Why Stunt Progressions Are Not Just for Rookies

While it’s easy to associate stunt progressions with beginner levels, even the most accomplished teams can benefit from revisiting these foundational building blocks. However, for the advanced team, the approach shouldn’t be repetitive but rather analytical. Here’s why:

  • Risk Mitigation: A nuanced understanding of each progression allows coaches to pinpoint minor, often overlooked errors that could spell disaster in complex stunts.
  • Skill Specialization: Mastering the nuances of each progression enables athletes to specialize in their roles, which in turn significantly improves individual and team performance.
  • Performance Metrics: Leveraging tools like video analysis and biomechanics software allows coaches to optimize each movement, timing, and force, lending a scientific rigor to the art of cheerleading.

The Roles Re-Examined: More than Just Titles

In competitive cheerleading, roles are not just labels but encapsulate specific skill sets, expectations, and responsibilities that each team member must fulfill.

  • Flyer: At advanced levels, training should include vestibular exercises to improve body awareness, control, and mid-air adjustment skills. Psychological coaching can also be beneficial for managing performance anxiety.
  • Base: Specialized strength training regimes like plyometrics or isometric exercises can hone specific muscle groups that are vital for bases. Additionally, drills focusing on adaptive grip techniques can improve stunt stability.
  • Spotter: Rather than being passive overseers, spotters should engage in active problem-solving during stunts. Communication drills can help them deliver effective, real-time feedback and corrections.

Mastering the Nuances: Beyond Basic Skills

While basic stunts form the foundation of all cheerleading routines, mastering their intricacies can yield exponential performance improvements.

Prep-Level Stunts:

  • Thigh Stand with Core Activation: Incorporating core-engagement techniques can offer more stable thigh stands and can also improve the bases’ ability to adjust and adapt to movement variations from the flyer.

Extension-Level Stunts:

  • Full Extension with Synchronized Breathing: Introduce meditative breathing exercises to help your team focus. Synchronized breathing between the bases and the flyer can add an additional layer of stability and control.
cheer-coach-at-practice-techniques

Intermediate Skills: The Untold Tricks

These transitional stunts require a blend of solid foundational skills and advanced techniques, making them critical stepping stones for aspiring champions.

  • Bow and Arrow with Momentum Control: Emphasize the importance of core stability and dynamic balance to control momentum effectively. Advanced squads can also incorporate angular momentum calculations to improve performance.
  • Basket Toss with Aerial Awareness: Introduce visualization and spatial awareness drills that flyers can employ mid-air to adjust their body position for a safer and more precise landing.
cheer-coach-stunt-progressions

Elite Stunt Techniques: The Next Frontier

For squads ready to break barriers and defy gravity, these high-difficulty stunts provide the ultimate test of skill, teamwork, and courage.

  • Rewind with Pre-Lift Cues: Employ auditory or tactile cues to ensure the entire team is mentally and physically prepared to execute a rewind flawlessly.
  • Double Down with Angular Momentum Conservation: Advanced squads can use biomechanical analysis tools to evaluate the optimum rotational speed and body posture for executing a flawless Double Down.

Unseen Pitfalls Even Pros Should Avoid

Even seasoned coaches and elite athletes are susceptible to pitfalls. These are often due to overconfidence or complacency.

  • Overconfidence: Assuming that a mastery of the basics negates the need for revisiting them can be a grave mistake.
  • Technique Stagnation: The world of cheerleading is dynamic and rapidly evolving. Refusing to update and adapt your techniques to new standards and best practices can lead to performance plateaus.

Safety Measures for the Advanced

Even with advanced skills, safety remains paramount. From regular biomechanical assessments to sophisticated technologies like pressure-sensitive mats and motion capture, advanced safety measures are an investment in your team’s longevity and success.

Excellence in cheerleading stunting doesn’t come from mere repetition but from deep, insightful understanding and continuous innovation. This Advanced Guide to Stunt Progressions aims to catalyze your journey towards technical mastery, optimized performance, and world-class excellence.

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Training Regimens of Top Cheer Athletes

Posted on by Steve Pawlyk
Training-Regimens-of-Top-Cheer-Athletes
13
Oct

By Steve Pawlyk

Published October 13, 2023

Cheer is a highly demanding sport that requires a unique blend of strength, flexibility, and coordination, not to mention a high level of mental toughness. In this comprehensive guide, we will delve into the training regimens of top cheer athletes around the world. From workout routines to diet plans and mental training techniques, we’ve got it all covered.

Disclaimer: Always consult a qualified healthcare provider or fitness trainer before starting any new fitness regimen or diet plan.

cheer-strength-training

Workout Routines

Strength Training

Core Conditioning

The core is the foundation of almost all cheer movements. Top cheer athletes focus on exercises like planks, Russian twists, and V-ups to develop core stability and strength.

Upper Body Workouts

Push-ups, pull-ups, and weight training for the shoulders and arms are integral to a cheerleader’s workout routine. Strong arms and shoulders are essential for stunts and tumbles.

Lower Body Workouts

Squats, lunges, and calf raises are crucial for building leg strength. This helps with jumps, tumbles, and lifts.

Cardio and Endurance

High-intensity interval training (HIIT) and aerobic exercises such as running, cycling, and swimming are commonly incorporated to improve stamina.

Flexibility Training

Static and Dynamic Stretching

Both forms of stretching are essential for cheer athletes. While static stretching helps in muscle recovery and flexibility, dynamic stretching is more about preparing the muscles for high-impact routines.

Yoga and Pilates

These are becoming increasingly popular for enhancing flexibility and mindfulness.

Skill-Specific Training

Tumbling Practice

From backflips to somersaults, specialized training sessions are a must.

Stunting Techniques

Training includes not just lifting and flying, but also intricate dismounts and catches.

Dance Routines

Precision and synchronization are crucial. Hence, cheer athletes spend significant time perfecting their dance movements.

Diet Plans

Macronutrients

Proteins

High-quality protein sources like chicken, fish, and plant-based proteins are essential for muscle recovery.

Carbohydrates

Whole grains, fruits, and vegetables provide the energy needed for high-intensity workouts.

Fats

Healthy fats like avocados, olive oil, and nuts are essential for joint and brain health.

Micronutrients

Vitamins and minerals are equally important. Leafy greens, fruits, and supplements are often recommended.

Hydration

Maintaining optimal hydration levels is critical. Besides water, electrolyte-balanced drinks are also suggested during intense training sessions.

Timing

Meal timing, such as pre-workout and post-workout nutrition, is strategically planned to maximize performance and recovery.

cheer-workout-routines
cheer-training-techniques

Mental Training Techniques

Visualization

Visualization techniques help athletes to mentally rehearse their routines, thereby improving performance.

Mindfulness

Mindfulness and breathing exercises enhance focus and reduce stress.

Positive Reinforcement

Affirmations and positive self-talk motivate athletes and improve their mental resilience.

Team Psychology

Group activities and team-building exercises foster a sense of community and mutual support, which is essential for a sport that relies heavily on synchronization and teamwork.

Cheer is not for the faint of heart. It requires a remarkable level of physical and mental dedication. While the specifics may vary from athlete to athlete, the essence remains the same: consistent hard work, proper nutrition, and a strong mental game. By adopting some of these proven strategies from top cheer athletes, you too can aim for that flawless routine and, ultimately, hit zero at your next competition.

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5 Creative Strategies to Engage Cheerleaders in Practice: Maximize Performance, Build Team Spirit

Posted on by Steve Pawlyk
5-Creative-Strategies-to-Engage-Cheerleaders-in-Practice
26
Sep

By Steve Pawlyk

Published September 26, 2023

When you’re coaching cheerleaders, it’s not just about mastering the stunts and perfecting the routines. The real challenge often lies in keeping your athletes engaged, motivated, and focused during practice. A disengaged cheerleader is not only detrimental to their performance but can also impact the morale and cohesiveness of the entire squad. Welcome to YouHitZero, your ultimate hub for everything related to cheerleading. In this article, we’ll explore five creative strategies to engage cheerleaders in practice, making each session not just effective but also fun.

cheerleader-motivation

1. Gamification: Turn Drills into Challenges

Why It Works

Gamification involves turning ordinary tasks into competitions or games. It taps into the natural competitive nature of athletes and makes repetitive drills more enjoyable.

How to Implement

  • Stunt Bingo: Create bingo cards with different stunts and moves. As cheerleaders perform them correctly, they can mark off a square. The first to complete a row wins a small prize.
  • Skill Points: Assign point values to various skills and stunts. Cheerleaders can earn points for mastering them, which they can later exchange for team merchandise or other incentives.

Pro Tip: Keep it Balanced

Make sure the games are balanced to include cheerleaders of all skill levels. You don’t want to discourage beginners by making the challenges too hard.

2. Leveraging Data Analytics for Performance and Safety

The integration of data analytics in cheerleading is still in its nascent stages but holds immense promise. Advanced software can analyze videos of routines to provide invaluable insights into timing, formation, and even the biomechanics of each athlete. Not only can this data be used to enhance performance, fine-tune routines, and develop new stunts, but it can also be crucial for injury prevention. By understanding stress points and risky movements, coaches can restructure routines to be both stunning and safer. As technology advances, data analytics could become as integral to cheerleading as mats and pom-poms.

3. Social Media Challenges

Why It Works

Engaging cheerleaders through social media not only boosts team spirit but also builds a community around your cheer program.

How to Implement

  • Hashtag Challenges: Create a unique hashtag for your team and encourage cheerleaders to post their practice videos.
  • Live Q&A Sessions: Host a live Q&A on platforms like Instagram, where cheerleaders can ask questions about techniques, upcoming events, and more.

Pro Tip: Monitor Content

Ensure that all content aligns with the values and guidelines of your cheer program.

4. Incorporate Music and Dance Elements

Why It Works

Music and dance elements can inject a fresh dose of enthusiasm into practice sessions, making them more vibrant and enjoyable.

How to Implement

  • Customized Playlists: At IPP Music, we specialize in custom cheer music that can energize your practice sessions.
  • Dance-offs: Incorporate short dance-off sessions between drills to break the monotony and energize the team.

Pro Tip: Keep It Appropriate

Choose music and dance elements that are age-appropriate and align with the goals of your practice session.

Improve-Cheer-Skills

5. Peer Coaching and Mentorship

Why It Works

Peer coaching fosters a culture of mutual respect and learning, allowing more experienced cheerleaders to mentor newer members.

How to Implement

  • Buddy System: Pair up newer cheerleaders with veterans for one-on-one coaching.
  • Skill Swaps: Allow cheerleaders to teach each other specialized skills they excel in.

Pro Tip: Structured Feedback

Create a structured feedback system to measure the effectiveness of peer coaching and make necessary adjustments.

Engaging cheerleaders in practice doesn’t have to be a daunting task. With creative strategies like gamification, social media challenges, incorporating music and dance, and peer coaching, you can make each practice session a fun and effective learning experience. Keep in mind that the ultimate goal is to improve performance while fostering a strong sense of team spirit and cohesiveness

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Mastering the Art of Spotting: A Coach’s Guide

Posted on by Steve Pawlyk
Mastering-the-Art-of-Spotting-Coach's-Guide
12
Sep

By Steve Pawlyk

Published September 12, 2023

Cheerleading is a sport that demands not just energy and enthusiasm but also a high level of precision and skill. As a coach, your role is pivotal in ensuring that your athletes are well-equipped to excel. One of the critical skills that often gets overlooked is spotting. In this comprehensive guide, we’ll delve into the various facets of spotting, from drills and video analysis to essential safety tips. Let’s dive in!

cheerleading-spotting-how-to

1. Spotting Drills: Building Strength and Trust

What It Is:
Spotting drills serve as the cornerstone for developing the strength, skills, and confidence required for effective spotting. These exercises can be tailored to meet the specific needs of any athlete or squad.

Detailed Example:
Partner drills are excellent for fostering trust between athletes and enhancing their spotting techniques. During these drills, athletes should stand close to the flyer and bend at the knees. They should place their arm around the flyer’s mid-section, ensuring shoulder contact. This helps in mastering various positions, such as jumps or intricate stunts.

2. Video Analysis: A Tool for Precision

What It Is:
Video analysis is an invaluable resource for dissecting and refining a routine. It helps identify areas needing additional spotting assistance and highlights what is already being done correctly.

Detailed Example:
Recording your routine and reviewing it in slow motion allows you to scrutinize whether athletes are effectively spotting each other. It’s crucial to watch the flyer closely and call out stunts audibly enough for everyone to hear.

3. Visualization Techniques: The Power of the Mind

What It Is:

Visualization is a potent tool that can help athletes internalize how to spot each other correctly by imagining themselves executing the moves flawlessly.

Detailed Example:

Encourage your athletes to sit comfortably and visualize themselves performing the stunts. They should focus on details like proper arm and leg positions and imagine the spotter assisting them in landing safely.

4. Spotting Apps: Technology to the Rescue

What It Is:

Spotting apps offer a convenient way for athletes to hone their spotting skills during their personal time. These apps allow you to record your athletes and then view an analysis of accuracy, time, and progression.

Detailed Example:

Skill Shark is an excellent app that includes a range of resources for improving spotting skills. It’s perfect for coaches who want to practice hands-on spotting and get a granular analysis of their progression while learning a new skill.

5. Spotting Harness: Safety First

What It Is:
Spotting harnesses are invaluable for practicing advanced stunts safely. They eliminate the fear of injury, allowing athletes to focus solely on improving their skills.

Detailed Example:
Spotting harnesses come with adjustable straps and padding, ensuring a secure and comfortable fit. They’re ideal for practicing catching the flyer’s head and neck first if they fall and catching them at the highest point possible to slow their descent.

spotting-harness-for-cheer

Spotting is an essential skill for any cheerleading team, and mastering it requires dedication and practice. With the right tools, techniques, and resources, you can help your athletes improve their skills and safely achieve their goals.

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The Cheer Coach’s Toolkit: Essential Resources and Tools for Success

Posted on by Steve Pawlyk
The-Cheer-Coach's-Toolkit--Essential-Resources-and-Tools-for-Success
10
Sep

By Steve Pawlyk

Published September 10, 2023

In the fast-paced, competitive world of cheerleading, having the right tools and resources can make or break your team’s success. Whether you’re a seasoned veteran or a newcomer, this comprehensive guide will equip you with everything you need to excel. Let’s get started!

cheer gym floor

Training Aids

Spring Floors

Why It’s Essential: A quality spring floor provides the necessary bounce and cushioning, reducing the risk of injury. The springs absorb the impact, allowing athletes to perform high-flying stunts and complicated tumbling passes with a lower risk of injury.

How to Employ: When selecting a spring floor, consider factors like spring density, foam thickness, and surface material. Make sure it meets the safety standards set by cheerleading organizations.

Example: A spring floor with a carpet-bonded foam surface can provide both the grip and cushioning needed for intricate stunts and tumbling.

Tumble Tracks

Why It’s Essential: Tumble tracks are inflatable or foam tracks that mimic the feel of a spring floor but are portable. They are excellent for practicing tumbling skills without the hard impact on the body.

How to Employ: Use tumble tracks for focused tumbling practice. They can be set up in gyms, outdoors, or even at home for extra practice.

Example: Use the tumble track to practice back handsprings. The softer surface reduces the fear factor, encouraging athletes to commit to the skill.

Stunt Stands

Why It’s Essential: Stunt stands help athletes practice stunts safely by simulating the hands of bases. They are especially useful for training flyers on balance and body control.

How to Employ: Use stunt stands to isolate specific elements of a stunt, such as the flyer’s body position or the timing of the cradle.

Example: Have your flyer practice liberty stunts on the stunt stand to improve ankle stability and body alignment.

Software Solutions

Routine Choreography Software

Why It’s Essential: Choreography software allows you to design and visualize routines, making the process more efficient and collaborative.

How to Employ: Use the software to map out formations, transitions, and stunts. Share the visualizations with your team for better understanding.

Example: ProCheer software can help you visualize a pyramid sequence, ensuring that all athletes are in the correct positions.

Video Analysis Tools

Why It’s Essential: Video analysis tools like Coach’s Eye enable you to record and analyze performances, providing valuable feedback for improvement.

How to Employ: Record your team’s practice or performance and use the software to break down each element. Look for areas that need improvement, such as timing or technique.

Example: Use Coach’s Eye to analyze the height and form of basket tosses, providing precise feedback to your athletes.

video-analysis-for-cheerleading

For a deeper dive into video tools for cheer, check out our other post here

Team Management Software

Why It’s Essential: Managing a cheer team involves juggling schedules, communications, and tracking athlete progress. Team management software streamlines these tasks.

How to Employ: Use platforms like TeamSnap to schedule practices, send out notifications, and track attendance.

Example: Set up automated reminders for upcoming competitions or fundraising events, ensuring everyone is informed and prepared.

licensed custom cheer music bluetooth-speaker

Music and Audio

Customized Cheer Music

Why It’s Essential: Music sets the tone for your routine. Customized cheer music ensures that your soundtrack is unique, engaging, and compliant with copyright laws.

How to Employ: Work with a specialized service like IPP Music to create a customized mix that complements your routine’s theme and tempo.  You can get a fully customized mix, where you pick all the songs used and it’s fit perfectly to your routine, or you can go with a premade mix which is much less, cost-wise, and customize that with one of our many options, like voicoeovers or sound fx.  We’ll add your team name to the mix for just $10!

Example: If your routine has a “Superhero” theme, a customized music mix can incorporate iconic superhero themes with beats that match your choreography.  Alternatively, our premade mixes are sortable by their theme, so you can easily find the right fit for your routine 

Portable Speakers

Why It’s Essential: High-quality portable speakers are essential for practice sessions to ensure that the music is loud and clear, allowing athletes to catch musical cues.

How to Employ: Choose speakers with good battery life and sufficient volume range. Place them in a position where the sound evenly covers the practice area.

Example: Use a Bluetooth speaker with a built-in battery for outdoor practices, so you’re not tied down by power outlets.

Safety Gear

Mats

Why It’s Essential: Safety mats provide a cushioned surface for stunting and tumbling, reducing the risk of injury from falls.

How to Employ: Use mats for high-risk elements like pyramids or new stunts that the team is still learning.

Example: Place mats under the stunt group when practicing a new dismount to ensure a softer landing in case of a fall.

Wrist Guards and Ankle Braces

Why It’s Essential: These provide additional support to joints, reducing the risk of sprains and other injuries.

How to Employ: Athletes should wear wrist guards and ankle braces during both practice and performances for added support.

Example: Flyers can wear wrist guards to reduce the impact on their wrists during handstands or other weight-bearing elements.

wrist-guards-for-cheerleading- essential tools-for-cheer-coaching
cheer-coach-speaking-to-team

Educational Resources

Coaching Clinics

Why It’s Essential: Coaching clinics provide hands-on training and insights into the latest techniques and safety protocols.

How to Employ: Attend clinics regularly to stay updated and network with other coaches.

Example: A clinic might introduce you to a new stunt progression method that you can implement to improve your team’s performance.

Books and Journals

Why It’s Essential: Publications like the “Cheer Coach’s Handbook” offer valuable insights into coaching strategies and athlete management.

How to Employ: Use these resources to supplement your knowledge and resolve specific challenges you may face.

Example: A book might offer strategies for effective team communication, helping you resolve conflicts and build a cohesive team.

Online Blogs and Forums

Why It’s Essential: Blogs like YouHitZero offer a wealth of information, from tips and tricks to event information and competition results.

How to Employ: Regularly read articles and participate in forums to stay updated and gain new perspectives.

Example: An article on YouHitZero about competition preparation could provide you with a checklist that ensures you don’t overlook any details 😉

Success in cheerleading coaching is not just about your skills and passion; it’s also about having the right tools and resources. This comprehensive toolkit is designed to help you excel in every aspect of coaching, from training your athletes to managing your team effectively.

 

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The Top 5 Video Recording Options for Cheer Coaches: Why Pivo Pod Leads the Pack

Posted on by Steve Pawlyk
Top-5-Video-Recording-Options-for-Cheer-Coaches--Why-Pivo-Pod-Leads-the-Pack
31
Aug

By Steve Pawlyk

Published August 31, 2023

– YouHitZero and IPP Music have no financial interest or obligation to any of the companies or products listed in this article – 

In the dynamic world of cheer, capturing each performance accurately is crucial for both evaluation and improvement. As a cheer coach, finding the right recording tool can make a significant impact on your squad’s success.Today we’re gonna compare the top 5 video recording options available, with Pivo Pod emerging as the frontrunner for forward thinking coaches.

pivo-pod-recording-video-at-cheer-practice

1. Pivo Pod

Key Features:

  • 360-degree Auto Tracking
  • Advanced AI technology
  • Remote control operation
  • Compact and portable

Why It’s Number One:

With its advanced 360-degree rotation and Auto Tracking features, the Pivo Pod offers unparalleled control and flexibility. Its remote control and high-speed tracking capabilities make it an indispensable tool for coaches who need detailed, comprehensive coverage of complex routines.

As a cheer coach, you know that perfecting a routine takes more than just talent; it requires continuous improvement based on accurate performance assessments. This is where the Pivo Pod comes into play. This smart camera mount offers a range of features specifically designed to help athletes — and their coaches — refine every aspect of their performance. Let’s explore how incorporating Pivo Pod into your coaching arsenal can be a real game-changer.

A New Dimension in Training: 360-Degree Rotation

Traditional video methods often fail to capture the full scope of a cheer routine. The Pivo Pod offers 360-degree rotation and automatic zoom, ensuring that you can capture every tumble, jump, and formation from multiple angles. It’s like having an extra set of eyes that can be everywhere at once, giving you unparalleled perspective for reviewing and improving routines.

Meet the Demands of High-Speed Routines

In a sport that values precision and synchronicity, the Pivo Pod keeps pace with your team’s fast movements with its 2x rotation speed and six tracking speeds. You can now record every action without sacrificing video quality, providing invaluable data for post-practice analysis.

Self-Review for Squad Improvement

Pivo Pod doesn’t just record; it enables deep analysis. With the ability to review footage from various angles, you and your athletes can scrutinize each movement for perfection. This makes it easier to pinpoint areas for improvement, be it individual performance or team synchronization.

Stay in the Frame with Advanced Auto-Tracking

While cheer routines involve complex movements and quick changes, the Pivo Pod’s advanced AI and 360 Auto Tracking capabilities ensure that the focus remains on your team. This offers a hands-free coaching experience where you can devote your full attention to the squad, rather than fiddling with camera settings.

Remote Convenience for Seamless Practice

Equipped with a Pivo Remote Control, you can manage all the recording features from up to 50 ft away. This allows you to stay engaged with your team while simultaneously controlling the camera—no need to interrupt practice sessions for tech adjustments.

Portability for Any Training Environment

Whether you’re in a gym, a practice field, or even at a competition venue for a last-minute run-through, the Pivo Pod’s compact size and tripod compatibility make it convenient for any situation.

As cheer coaches, we’re always looking for new tools and methods to elevate our teams to championship levels. The Pivo Pod promises to be a transformative addition to your coaching toolkit. From capturing every intricate detail in 360-degrees to enabling post-practice analytics, it’s an all-in-one solution for modern cheerleading coaching.

Key Takeaways

  • Full-circle filming for comprehensive performance evaluation
  • Speed and tracking options for high-intensity routines
  • Advanced AI technology to keep your team in focus
  • Convenient remote control features for uninterrupted coaching
  • Portability to adapt to different practice environments

If you’re committed to taking your cheerleading team to new heights, the Pivo Pod is a worthy investment. Start leveraging its advanced features today to make your coaching more effective and efficient.

Pivo-Pod-Cheer-Coaches-Video-Recording,

2. GoPro HERO9 Black

Key Features:

  • Wide-angle lens
  • Water-resistant
  • 5K video resolution
  • Voice-activated control

Why It’s a Contender:

Though the GoPro HERO9 Black is sturdy and offers high-resolution recording, its wide-angle lens can sometimes distort the performance field. Additionally, it lacks the auto-tracking and 360-degree rotation capabilities that make the Pivo Pod stand out.

3. DJI Osmo Pocket

Key Features:

  • Small and lightweight
  • Built-in gimbal for stabilization
  • 4K video quality
  • Single-axis rotation

Limitations:

While the DJI Osmo Pocket is extremely portable and offers smooth footage, its single-axis rotation limits the scope of what you can capture. It lacks the advanced tracking capabilities essential for a sport as dynamic as cheerleading.

4. Canon VIXIA HF R800

Key Features:

  • Optical zoom
  • Image stabilization
  • Touch panel LCD

Limitations:

This camcorder option provides good video quality but requires manual operation or a dedicated cameraperson. It lacks the modern, smart features like auto-tracking and remote control that make capturing cheer routines easier for coaches.

cheerleading-recording-devices

5. Smartphone on a Tripod

Key Features:

  • Convenience
  • Familiarity
  • Cost-effective

Limitations:

Though convenient and straightforward, using a smartphone on a tripod provides limited capabilities. It requires manual zoom and lacks the tracking features that help in capturing intricate movements and formations.

While each of these options has its merits, the Pivo Pod stands out as the most comprehensive and user-friendly solution for cheer coaches. Its smart features like 360-degree Auto Tracking, remote control, and advanced AI technology offer capabilities that go beyond mere recording, making it a powerful tool for performance analysis and improvement.

Key Takeaways

  • Pivo Pod’s 360-degree auto-tracking provides unparalleled recording capabilities.
  • Advanced technology features put Pivo Pod a step ahead of competitors.
  • While other options offer specific benefits, they lack the comprehensive functionality provided by Pivo Pod.

Invest in the Pivo Pod to bring your squad’s performance analysis to the next level. It’s the tool that understands the needs of a cheer coach

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Unlocking Potential: 10 Lesser-Known Techniques to Enhance Cheerleader Performance

Posted on by Steve Pawlyk
10-Lesser-Known-Techniques-to-Enhance-Cheerleader-Performance
28
Aug

By Steve Pawlyk

Published August 28, 2023

Are you tired of the same old drills and looking for some fresh, innovative ways to boost your team’s performance? Well, you’ve come to the right place! Today, we’re diving into 10 lesser-known techniques that can take your cheerleaders from good to great. So, grab a notepad and let’s get into it!

ipp-cheer-music

1. Visualization Techniques

  • What It Is: Visualization is all about mentally rehearsing routines, stunts, or even entire performances.
  • Example: During practice, allocate 5-10 minutes for your team to close their eyes and visualize nailing that tricky pyramid or sticking the landing on a tumble.

2. Proprioceptive Training

  • What It Is: This focuses on enhancing awareness of body position, which can improve balance and coordination.
  • Example: Incorporate balance board routines or single-leg squats into your training sessions.

3. Periodization Training

  • What It Is: This involves organizing training into cycles, focusing on different aspects of cheerleading in each cycle.
  • Example: Spend four weeks focusing on strength training, followed by four weeks on flexibility and agility.

4. Breathing Exercises

  • What It Is: Controlled breathing can help reduce stress and improve performance.
  • Example: Teach your team the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.

5. Video Analysis

  • What It Is: Recording and reviewing performances to identify areas for improvement.
  • Example: Use apps like Coach’s Eye to break down each athlete’s form and technique in slow motion.

6. Plyometric Drills

  • What It Is: These are explosive exercises that can improve power and speed.
  • Example: Incorporate box jumps or medicine ball throws into your training regimen.

7. Mental Resilience Training

  • What It Is: Building mental strength to handle the pressures of competition.
  • Example: Use positive affirmations or mantras that the team can repeat during stressful moments.

8. Nutrition Planning

  • What It Is: Tailoring diets to meet the specific needs of cheerleading.
  • Example: Consult a sports nutritionist to create meal plans that focus on lean protein, healthy fats, and complex carbs.

9. Active Recovery Sessions

  • What It Is: Light exercises that help in muscle recovery.
  • Example: Incorporate yoga or swimming as active recovery options on off days.
lesser-known-tricks-tips-for-cheer-coaches

10. Peer Feedback Sessions

  • What It Is: Team members provide constructive feedback to each other.
  • Example: After practice, have a “Feedback Circle” where each cheerleader can offer one piece of constructive advice to a teammate

These lesser-known techniques are your secret weapons for taking your team’s performance to the next level. Remember, the best coaches are always learning and adapting, so don’t be afraid to try something new. Your athletes will thank you for it!

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Rookie to Pro: Developing a Successful Cheerleading Progression Program

Posted on by Steve Pawlyk
Successful-Cheerleading-Progression-Program
21
Aug

By Steve Pawlyk

Published August 21, 2023

Progression is key. Whether you’re a cheer coach or a gym owner, developing a successful cheerleading progression program can be the difference between building champions or falling short of your goals. This comprehensive guide will walk you through the essential steps to create a structured and effective progression program that helps athletes grow and succeed in cheerleading.

1. Understanding the Importance of Progression in Cheerleading

Progression in cheerleading is about more than moving up levels; it’s about growth, mastery, and success. A well-designed progression program:

  • Ensures Safety: By gradually building skills, athletes avoid attempting maneuvers beyond their abilities, reducing the risk of injury. For example, mastering a back handspring before attempting a tuck ensures proper technique and confidence.
  • Enhances Skill Development: A structured progression allows athletes to build on foundational skills, leading to more advanced abilities. For instance, starting with basic stunts before progressing to elite stunts ensures a strong foundation.
  • Builds Confidence: Achieving milestones boosts self-esteem and motivation. Celebrating an athlete’s first successful cartwheel, for example, can inspire them to tackle more challenging skills.
  • Creates a Pathway to Success: A clear progression path provides a roadmap for athletes, coaches, and parents. For example, outlining the journey from novice to elite levels helps set expectations and goals.

2. Assessing the Current Skill Level

Understanding where athletes are starting is crucial:

  • Identify Strengths and Weaknesses: Conduct evaluations to pinpoint areas of proficiency and areas needing improvement. For example, if an athlete excels in tumbling but struggles with stunting, tailor their training accordingly.
  • Set Realistic Goals: Based on assessments, create achievable targets. If an athlete is close to mastering a back tuck, that may be a short-term goal, while a full twist might be a long-term target.
  • Create Personalized Training Plans: Develop individualized plans that cater to each athlete’s needs. For example, an athlete needing to improve flexibility might have specific stretching routines.

3. Setting Clear and Achievable Goals

  • Specific: Define exactly what is to be achieved. Instead of “improve tumbling,” aim for “master a back handspring.”
  • Measurable: Set criteria for measuring progress. For example, “perform a clean back handspring with no spotter.”
  • Achievable: Ensure goals are within reach. Setting a goal to master a complex stunt within a week may be unrealistic.
  • Relevant: Align goals with overall team objectives and individual growth. For example, if the team’s focus is on synchronized tumbling, individual goals should support this.
  • Time-bound (SMART): Set deadlines for achieving goals. For example, “master a back handspring within two months.”

4. Designing the Progression Pathway

  • Defining Levels and Milestones: Break down the progression into levels with specific milestones. For example, Level 1 might focus on basic tumbling, while Level 2 introduces stunting.
  • Creating Skill Checklists: Develop detailed checklists for each level. For example, a Level 1 checklist might include a forward roll, cartwheel, and roundoff.
  • Integrating Flexibility and Strength Training: Include exercises that build the physical attributes needed for cheerleading. For example, core strengthening exercises to support tumbling.
  • Providing Opportunities for Performance and Competition: Offer chances to showcase skills, such as in-house exhibitions or local competitions, to build experience and confidence.

5. Implementing Effective Coaching Strategies

Coaching strategies are crucial:

  • Utilizing Positive Reinforcement: Praise and reward achievements, big or small. For example, recognizing an athlete’s improvement in jump technique can boost morale.
  • Encouraging Teamwork and Collaboration: Foster a supportive environment where athletes help each other. For example, pairing experienced athletes with beginners for peer coaching.
  • Providing Regular Feedback and Assessments: Offer constructive feedback and regular assessments to track progress. For example, monthly evaluations to update goals and training plans.
  • Investing in Continuous Coach Education: Encourage coaches to attend workshops and certifications to stay current with best practices.

6. Monitoring and Evaluating Progress

  • Conducting Regular Skill Assessments: Schedule assessments to gauge progress. For example, quarterly evaluations to update goals and training plans.
  • Tracking Progress Through Documentation: Keep detailed records of each athlete’s development. For example, a digital portfolio with videos of skill mastery.
  • Adjusting Training Plans as Needed: Modify plans based on progress. If an athlete quickly masters a skill, adjust their plan to introduce new challenges.
  • Celebrating Achievements and Milestones: Acknowledge and celebrate successes, such as moving to a new level or mastering a challenging skill.

7. Emphasizing Safety and Well-being

  • Following Safety Guidelines and Protocols: Adhere to industry standards and guidelines. For example, ensuring proper matting and equipment for stunting.
  • Ensuring Proper Equipment and Facilities: Regularly inspect and maintain equipment and facilities. For example, checking spring floors for wear and tear.
  • Providing Adequate Rest and Recovery: Implement rest days and recovery strategies to prevent overtraining. For example, incorporating yoga or foam rolling sessions.
  • Focusing on Mental and Emotional Well-being: Support athletes’ mental health through open communication and resources. For example, providing access to sports psychologists if needed.
cheerleading-coaching-strategies

8. Engaging Parents and Guardians

  • Regular Communication: Keep parents informed through newsletters, meetings, or apps. For example, a monthly newsletter highlighting achievements and upcoming events.
  • Parent Meetings and Workshops: Host informational sessions to educate parents about the progression program, expectations, and how they can support their athletes.
  • Encouraging Support and Participation: Invite parents to be involved, whether through volunteering or attending performances and competitions.

Developing a successful cheerleading progression program requires careful planning, thoughtful execution, and a commitment to excellence. With these guidelines, you can create a program that fosters growth and success in cheerleading.

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Improve Stability and Grip Strength for One-Handed Cheerleading Stunts

Posted on by Steve Pawlyk
Improve Stability and Grip Strength for One-Handed Cheerleading Stunts
08
Aug

By Steve Pawlyk

Published August 8, 2023

For cheerleaders tasked with executing stunts, especially one-hand stunts, maintaining stability is essential. However, it’s not uncommon for cheerleaders to experience shaky hands during these challenging maneuvers. This article will delve into the reasons behind the instability and offer solutions to help you enhance your grip strength and overall performance.

Understanding the Issue

Performing one-handed stunts often requires cheerleaders to hold a flyer overhead with just one arm. This kind of stunt puts a lot of pressure on the wrists, grip, and smaller muscles of the hand, leading to instability and shaking. The root cause is usually a combination of underdeveloped strength and a lack of endurance in these areas.

Solutions to Improve Stability and Grip Strength

Solution 1: Wrist and Grip Strengthening Exercises

To reduce shakiness and increase stability, focusing on exercises that strengthen your wrists and grip can be incredibly beneficial. One exercise, as recommended by a cheerleader on r/cheerleading, is the dead hang. To do a dead hang, you simply grab onto a playground bar and hang for as long as you can. This not only works on your grip strength, but also helps to build endurance in your forearms. Implementing dead hangs into your regular workout routine for a few weeks can bring noticeable improvements to your performance.

Solution 2: Kettlebell Exercise

Another exercise recommended on the r/cheerleading subreddit is the overhead kettlebell walk. This exercise engages your grip strength and activates smaller muscles, which are often neglected in traditional weightlifting exercises. Start by gripping a kettlebell upside down (so the weight is above your hand) and holding it above your head. Make sure to choose a light kettlebell to begin with. As you become more comfortable and your grip strength improves, you can increase the weight of the kettlebell. Walking while holding the kettlebell overhead not only improves grip strength but also enhances overall body stability and core strength.

 
Stability-and-Grip-Strength-Cheerleading-Stunts
Stability-Grip-Stunts-Cheerleading

Strategy 3: Incorporate Wrist Curls

Wrist curls can be a fantastic exercise for enhancing wrist strength and stability. To perform this exercise, sit on a chair with your forearm resting on your thigh, palm facing upwards, and a dumbbell in your hand. Then, curl your wrist upwards, hold for a second, and then lower it. Do a few sets of 10-12 reps, and as you get stronger, you can gradually increase the weight.

Strategy 4: Practice Farmer’s Walk

The Farmer’s Walk is another exercise that can improve grip strength and stability. This exercise involves holding a heavy weight (such as a dumbbell or kettlebell) in each hand and walking a certain distance. Start with a manageable weight and gradually increase it as your strength improves. This exercise not only works on your grip but also enhances your core stability and total body strength.

Performing one-handed stunts as a cheerleader requires a combination of strength, stability, and endurance, particularly in the hands and wrists. With specific exercises like dead hangs, wrist curls, Farmer’s Walks, & overhead kettlebell walks, you can effectively tackle the issue of shaky hands. Remember, it’s essential to start slow and gradually increase the intensity of these exercises to avoid injury. With consistency and dedication, you’ll see a big improvement in your one-handed stunts.

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5 Proven Tips for Cheerleaders to Memorize Choreography

Posted on by Steve Pawlyk
5-Proven-Tips-for-Cheerleaders-to-Memorize-Choreography
07
Aug

By Steve Pawlyk

Published August 7, 2023

When it comes to cheerleading, nailing the choreography is key. A perfect routine, synchronized with your team, can make all the difference between winning the trophy and going back to the drawing board. However, remembering every step, jump, and hand movement can sometimes be challenging. So, if you find yourself forgetting moves or getting them jumbled up, here are five SEO-optimized tips to help you memorize your team’s choreography like a pro!

Cheerleaders-Visualizing-Choreography

1. Break it Down Into Sections:

Often, looking at the entire routine can be overwhelming. Instead, divide the choreography into smaller, manageable chunks. This can be based on the count, song sections, or particular moves. Once you’ve mastered one section, move on to the next. It’s easier to connect smaller mastered sections than trying to memorize everything at once.

2. Repetition, Repetition, Repetition:

There’s a reason this word is repeated thrice! The more you practice, the more muscle memory you develop. Repetition will not only help you remember the moves but also improve your execution. Set aside specific times each day to run through the routine or the sections you’re focusing on.

3. Visualization:

Even when you’re not physically practicing, you can mentally run through the routine. Before sleeping or during any idle time, visualize yourself performing the choreography from start to finish. This mental rehearsal can reinforce your memory and even boost your confidence.

4. Record and Review:

In today’s digital age, use your phone or camera to your advantage. Record yourself or your team performing the routine. Watching the playback helps in identifying areas that need improvement. Plus, it offers a third-person perspective that can be invaluable for spotting mistakes or inconsistencies.

5. Teach Someone Else:

This one might be the most effective of all these tips. Once you feel you’ve got a good grip on the choreography, teach it to someone else – a teammate, friend, or even a family member. The process of teaching forces you to recall each move in detail, further cementing the choreography in your memory.  This works incredibly well for creating strong memories that can be recalled in an sub-conscious manner.

Memorizing choreography can initially seem daunting, but with consistent effort and the right techniques, it becomes second nature. Embrace the process, stay patient with yourself, and remember that every champion was once a beginner. So, set your sights high, use these tips, and soon enough, you’ll be executing those routines flawlessly!

 
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Enhancing Spatial Awareness for Improved Tumbling in Cheerleading

Posted on by Steve Pawlyk
Enhancing-Spatial-Awareness-for-Improved-Tumbling-in-Cheerleading--A-Comprehensive-Guide
01
Aug

By Steve Pawlyk

Published August 1, 2023

Cheerleading is a demanding sport that requires a high degree of physical strength, agility, and precision. Among these crucial skills, spatial awareness stands out as a significant contributor to a cheerleader’s performance, particularly in tumbling. If you’re a cheerleader finding yourself getting lost mid-full, you’re not alone. We’re here to discuss strategies that can help you refine your spatial awareness and get back on track with your tumbling.

Spatial awareness is a sense of one’s physical position in relation to the surroundings. In cheerleading, it is essential for executing complex tumbling sequences, like standing fulls or full whips, without losing orientation. However, developing and maintaining this sense can be challenging.

Revisit Basics

When struggling with spatial awareness during complex sequences, it can be beneficial to revisit the basics. Try practicing simpler moves and gradually increasing the difficulty. This can help your body regain the sense of spatial orientation and build a solid foundation.

Mental Visualization

Visualize your routines. Before executing a move, imagine each step vividly in your mind. Picture yourself in the air, your rotation, and your landing. This mental rehearsal can help improve your spatial awareness and execution of the skills.

Eye-Focus Training

Try to consciously keep your eyes open during your routines. It’s common for cheerleaders to close their eyes involuntarily during tumbling, which can disrupt spatial orientation. Practice drills where you focus on a particular point during the maneuver can help you stay oriented.

Tumbling-in-Cheerleading-A-Comprehensive-Guide
Spatial-Awareness-for-Improved-Tumbling-in-Cheer

Use Spotting Techniques

Spotting techniques involve focusing on a particular point in your surroundings to maintain balance and orientation. These can be incredibly helpful during full rotations and can prevent you from getting lost mid-move.

Invest in Coaching and Feedback

If you’re still struggling, consider seeking advice from your coach or even investing in additional professional guidance. They can provide personalized feedback, identify problem areas, and suggest targeted exercises to improve your spatial awareness.

Try Proprioceptive Exercises

Proprioceptive exercises that focus on balance and body movement can help improve your spatial awareness. These can include activities like yoga, Pilates, or even specific balance-focused exercises on a stability ball or BOSU.

Refining your spatial awareness as a cheerleader can feel like an uphill battle, but with the right strategies and dedication, you can regain your confidence and excel in your tumbling. Remember, it’s essential to be patient with yourself during this process. Improvements might not be noticeable overnight, but consistent effort will yield results

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7 Effective Strategies to Get Your Cheer Team’s Attention: Managing Short Attention Spans

Posted on by Steve Pawlyk
7-Effective-Strategies-to-Get-Your-Cheer-Team's-Attention--Managing-Short-Attention-Spans
01
Aug

By Steve Pawlyk

Published August 1, 2023

One of the key challenges for any cheerleading coach is maintaining the focus of their young athletes. With so much talent and energy in one place, it’s not uncommon to find short attention spans and distractions taking over practice. But fear not! We have some effective strategies that can help you create a more structured environment and ensure your cheerleading team stays on point.

  • Establish Clear Expectations

Before the cheerleaders set foot on the mat, ensure they know what’s expected of them. From the moment they arrive at practice until they leave, outline the rules and enforce them consistently. Make it clear that practice time is for focusing, learning, and improving, and not for chatting or goofing around.

  • Use Positive Reinforcement

Praise your cheerleaders when they pay attention and perform well. This reinforcement boosts morale and encourages them to continue behaving in the desired way. Give shout-outs to those who show excellent focus, rewarding positive behavior, and others will strive to earn the same recognition.

  • Incorporate Interactive Teaching Methods

Sometimes, traditional teaching methods may not hold the attention of young, energetic cheerleaders. Try to incorporate games, challenges, or interactive drills that will engage them. The more fun they’re having, the more focused they’ll be.

  • Introduce Breaks

Attention spans can wane over time, particularly during long practices. Introduce short, regular breaks where the team can rest, hydrate, and socialize. This helps to recharge their batteries and allows them to refocus once the break is over.

Strategies-to-Get-Your-Cheer-Team's-Attention--Managing-Short-Attention-Spans

  • Use Visual and Auditory Signals

Visual and auditory cues can be very effective in gaining and maintaining attention. Using a whistle, clapping your hands, or employing a visual signal like raising a hand can be a great way to grab the team’s attention instantly.

Managing-Short-Attention-Spans

  • Set Goals and Monitor Progress

Setting goals gives the cheerleaders something to aim for and focus on. It could be mastering a new routine, improving stunts, or enhancing teamwork. Regularly verify on these goals, track progress, and celebrate achievements. This helps maintain focus as cheerleaders will be more invested in their own development.

  • Be a Role Model

Lastly, the most effective way to get your cheerleaders to pay attention is to lead by example. Show enthusiasm, dedication, and focus, and your team will be more likely to mirror these traits.

Managing a team of talented cheerleaders with short attention spans is a challenge, but with a combination of clear expectations, positive reinforcement, engaging teaching methods, breaks, visual signals, goal setting, and exemplary behavior, you can create a more structured and focused practice environment. Remember, every cheerleader is unique, and what works for one might not work for another. Stay patient, flexible, and keep experimenting until you find the right mix that works for your team. Happy coaching!

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A Coaches Guide to Holding Tryouts

Posted on by Steve Pawlyk
A Coaches Guide to Holding Cheerleading Tryouts
28
Jul

By Steve Pawlyk

Published July 28, 2023

With the a new school year drawing near, cheer coaches are on the brink of the exhilarating phase of gathering their new squad and deciding on the captivating uniforms. If you’ve been visualizing your team’s trajectory, it’s time to deeply consider the qualities and skills your cheerleaders must possess to turn those dreams into reality. The selection process might seem daunting, but fear not. We’ve compiled an extensive guide encompassing 8 vital factors that are often overlooked but crucial during tryouts. Paying attention to these elements will streamline your journey towards a successful cheerleading season.

What to Look For:

What to Look For:

1. Skill Level and Technical Mastery:

At the onset of tryouts, prioritize the level of expertise and technical know-how. It’s a given that not every aspirant will be a veteran cheerleader, and there may be a few newcomers needing more guidance than others. Regardless, the collective proficiency of your team plays a pivotal role in dictating your overall performance throughout the season.

  • Gymnastic Ability: This includes cartwheels, round-offs, backbends, back handsprings, tucks, layouts, and fulls. Not every cheerleader needs to be an expert gymnast, but a basic understanding of gymnastics can provide a solid foundation.
  • Stunting Skills: A cheerleader’s ability to either base or fly effectively is crucial. They should demonstrate strength, balance, and timing, whether they’re hoisting a teammate into the air, holding a formation steady, or executing precise moves in the air.
  • Dance Technique: Dance is a fundamental aspect of cheerleading routines. Cheerleaders should exhibit understanding of rhythm, coordination, and the ability to follow choreography. They should be able to perform steps with precision and grace.
Cheer-Tryouts-Coaching-advice
  • Cheer Motions: The technical execution of cheer motions, such as High-Vs, T-motions, Low-Vs, Daggers, and Clasps, to name a few, should be sharp, tight, and accurate. Coaches often look for straight arms, correct angles, and symmetrical placement of arms in relation to the body.
  • Tumbling: Tumbling is a spectacular display of a cheerleader’s skill level. From forward rolls and handstands for beginners to advanced moves like back handsprings, tucks, and aerials, tumbling adds a dynamic element to routines.
  • Jumps: This encompasses toe touches, hurdlers, pikes, and other cheer-specific jumps. Coaches look for height, pointed toes, correct arm placements, and proper timing when assessing jumps.
  • Understanding of Cheerleading Terminology: Being able to comprehend and respond correctly to cheerleading lingo is essential. This includes understanding different stunt names, jump types, and formation terminology.

Remember, a cheerleader does not need to master every skill to be a valuable member of the team. It’s about the balance of these skills and the cheerleader’s willingness to learn and improve that make them an asset to the squad.

For those coaches hesitant about entirely removing someone based on skill level, creating a junior varsity team to help less seasoned athletes refine their skills could be a thoughtful approach, especially for teams with a large number of senior participants.

If the departure of your senior members raises concerns about the future trajectory of your program, nurturing a junior varsity team can be a strategic move for continuous talent cultivation.

2. Precision in Execution:

Although precision may seem tricky to teach, its presence is highly distinguishable. A cheerleader who can demonstrate sharp, neat movements is a gem, even if their stunt performance needs further refinement. Over time, you’ll find polishing other aspects of your cheerleaders’ performances becomes simpler when they’re adept at the fundamental motions.

3. Elevation and Form in Jumps:

When assessing a tryout, my evaluation of jumps goes beyond mere height. I look for the degree of extension, referring not to how high a cheerleader leaps, but how elevated their legs are. Another critical factor is maintaining pointed toes during a jump. The habit of flexing toes during a jump can detract from a well-executed high jump with excellent extension, causing it to appear sloppy.

4. Infectious Energy:

Even a technically perfect cheerleader can become a dampener on the competition floor or the sidelines without genuine enthusiasm. Make sure each cheerleader understands the value of exuding high energy levels and cheering passionately for the school’s teams. This enthusiasm should contribute significantly to their tryout scores. Consider dedicating a section on the score sheet for evaluating a cheerleader’s spirit and zeal.

5. Confidence and Poise:

The importance of confidence cannot be understated for a cheerleading team’s success. A squad can radiate brilliance even with less challenging stunts and basic motions, provided they exude the right level of self-assurance. Reiterate to the tryout participants that a small mistake or a missed move will not necessarily sideline them from the team. Instead, the ability to recover quickly and confidently from a slip-up, all while wearing a smile, is equally important as nailing the correct moves.

6. Adaptability:

A vital yet often overlooked aspect is adaptability. Your cheerleaders must be able to adjust to sudden changes in routines or positions within the team. They should also exhibit flexibility in learning and performing different roles. This attribute will not only aid in routine practices but also in last-minute adjustments during competitions.

7. Teamwork and Attitude:

Beyond individual skills, assess each participant’s attitude towards teamwork. The spirit of unity and camaraderie can elevate a team’s performance and create a supportive atmosphere. Watch out for cheerleaders who display great listening skills, respect for others, and a willingness to help teammates, as they often make the strongest contributors.

8. Physical Fitness and Stamina:

Cheerleading is physically demanding, requiring strength, flexibility, and stamina. Evaluating these physical aspects ensures your team’s ability to perform energetic routines without easily succumbing to fatigue.

What NOT to get hung up on:

Tryouts are crucial for assessing potential cheerleaders’ skills and determining their compatibility with the team’s dynamics, but there are also certain elements that cheer coaches should not give excessive importance to. It’s essential to understand that a well-rounded cheerleading squad isn’t only about technical prowess but also about team spirit, resilience, and willingness to learn.

So here are a few things cheer coaches should avoid getting overly focused on:

high school cheer tryouts coaching advice

1. Prior Cheerleading Experience: While previous experience can be beneficial, it’s not everything. Passion, willingness to learn, and natural athletic ability can often outweigh experience. Coaches shouldn’t disregard newcomers who show potential.

2. Perfection in Execution: While it’s essential to evaluate skill levels and techniques, remember that tryouts are a stressful environment, and even the most seasoned cheerleaders can make mistakes. Look for resilience and the ability to recover gracefully from errors.

3. Body Type or Physical Appearance: Cheerleading is for everyone, regardless of body shape or size. Coaches should focus on athletic ability, skill level, and potential rather than physical appearance. Team spirit and performance know no size or body type.

4. Social Popularity: A cheerleader’s popularity in school or community should not impact their evaluation. The cheerleading team is not a popularity contest; it’s about teamwork, spirit, and athletic ability.

5. Immediate Mastery of Advanced Skills: Not all cheerleaders will come in with advanced tumbling or stunt skills, and that’s okay. Coaches should focus on the potential for improvement and the cheerleader’s willingness to learn.

6. Uniform Fitting: The way a cheerleader looks in the current team’s uniform should not be a decisive factor. Uniforms can be altered, and everyone has a different body type that should be celebrated.

7. Personal Biases: Coaches should be aware of their biases and ensure they don’t influence their decisions. This could include favoring students from specific clubs, groups, or previous teams. Tryouts should be an equal opportunity for all.

Building a successful cheerleading team is about more than just skill—it’s about fostering a group of athletes who are passionate, dedicated, and work well together.

Tryouts are inherently stressful for both the coach and cheerleaders. But armed with knowledge of what to look for and what not to get hung on, assembling your new cheer team will go perfectly as a zero performance!

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The Art of Balance in Cheerleading: A Closer Look at the Flyer Position

Posted on by Steve Pawlyk
The Art of Balance in Cheerleading: A Closer Look at the Flyer Position
19
Jul

By Steve Pawlyk

Published July 19, 2023

Balance, a fundamental concept in cheerleading, is often misunderstood, particularly in the role of the Flyer. The position’s nuances are vast, and while balance is indeed an integral part of it, the way flyers approach balance may surprise you. Today we’re gonna debunk some common misconceptions about flyers and their role in the balancing act that makes up an eye-catching stunt.

cheer-guide-to-balance

Redefining Balance

Let’s start by redefining balance in the context of cheerleading, particularly when it comes to flyers. While walking a tightrope or riding a bike, balance is primarily about the person’s ability to maintain their center of gravity. They can move their arms, legs, bend their hips, and do just about anything to keep themselves from falling. But for a flyer, it’s a different story.

The Flyer’s Role

A flyer’s job isn’t to perform 100% of the balancing act. They have bases beneath them to support their balance. So, if a flyer focuses solely on keeping themselves upright, it can result in too much movement, disrupting the base’s stability and potentially leading to a fall.

Instead, flyers should concentrate on drawing up to the center, contracting muscles in the right areas, and maintaining correct body lines. By doing so, the bases can more effectively perform their balancing tasks. Therefore, although a flyer’s role involves balance, it is a different kind of balance – a cooperative balance.

Balancing Practice for Flyers

A useful drill for developing this kind of cooperative balance involves body position holds with eyes closed. The goal is to keep the body still, maintaining perfect alignment. If the arms move away from the body or the line is broken, the exercise fails. With this practice, flyers focus on feeling the right muscle engagement and learn to move less to balance more effectively. The closed-eye aspect of the drill adds extra focus on bodily awareness, as the usual visual cues used for balancing are taken away.

This method helps flyers develop a more intuitive understanding of their body positioning and how it affects their balance in the air. It also facilitates communication and trust between the flyer and the bases.

The Coach’s Perspective

Coaches often overlook the unique balance demands of the flyer position. They may encourage flyers to maintain their balance independently, much like one would balance a broomstick on one’s hand. But the real challenge lies in harnessing the flyer’s potential to aid the balancing process.

Consider this analogy: a broomstick that maintains its straightness but adds a pull towards the center would be far easier to balance than a broomstick moving randomly. Flyers can be thought of similarly; they should participate in the balancing process but without causing unnecessary movements.

So, when we talk about balance in the context of a flyer in cheerleading, it’s not just about the flyer’s ability to stay upright. It’s about the flyer’s capability to hold their body lines, engage the right muscles, and contribute to a cooperative balance that allows their bases to support them effectively.

Understanding this distinction can make a world of difference in the execution of stunts and the overall safety of the team. It’s an art, a subtle dance of pulling, squeezing, and holding that, when done right, creates the breathtaking spectacle that is cheerleading.

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12 Cheer Practice Theme Ideas to Boost Team Spirit

Posted on by Steve Pawlyk
12-Cheer-Practice-Theme-Ideas-to-Boost-Team-Spirit
17
Jul

By Steve Pawlyk

Published July 17, 2023

Cheerleading is all about energy, enthusiasm, and team spirit. It’s a sport that requires not only physical strength and agility but also a great deal of camaraderie and unity. One way to foster this team spirit and make practice sessions more fun and engaging is by introducing themed practices. Here are 12 whimsical cheer practice theme ideas that will surely bring a smile to your team’s faces and make your practices unforgettable.

  • Dress Like Your Coach Day: This theme is a fun way to show appreciation for your coach. Have everyone dress up in clothes similar to what your coach usually wears, complete with makeup to mimic their facial features. It’s a hilarious way to start the day and will surely make your coach feel special.
  • Superhero Day: Encourage your cheerleaders to come dressed as their favorite superheroes. This theme not only adds an element of fun but also inspires the team to channel their inner superhero strength during practice.
  • Decades Day: Choose a specific decade like the 70s, 80s, or 90s and have everyone dress in the style of that era. This can be a fun way to appreciate different fashion trends and add a touch of nostalgia to your practice.
  • Mismatch Day: This is a day where anything goes. Encourage your cheerleaders to wear mismatched socks, shoes, and outfits. The crazier, the better!
1920s-Cheer-Practice-Theme-Ideas-to-Boost-Team-Spirit
  • Twin Day: Pair up your cheerleaders and have them dress identically for the day. This can be a fun way to promote bonding between team members.
  • Pajama Day: Who doesn’t love the comfort of pajamas? Allow your cheerleaders to come to practice in their favorite PJs. Just make sure they’re still able to safely perform their routines!
1990s-Cheer-Practice-Theme-Ideas-to-Boost-Team-Spirit
  • Crazy Hair Day: Let your cheerleaders express their creativity through their hairstyles. From colorful hair extensions to outrageous updos, the sky’s the limit!
  • Animal Day: Have your cheerleaders come dressed as their favorite animals. This can be a fun way to bring out everyone’s wild side.
  • Fairy Tale Day: Encourage your cheerleaders to dress as characters from their favorite fairy tales. This theme can add a touch of magic to your practice.
  • Sports Jersey Day: Have your cheerleaders wear jerseys from their favorite sports teams. This can be a great way to show support for other teams in your school or local community.
  • Neon Day: Brighten up your practice with neon colors. Have your cheerleaders wear neon clothing and accessories. The brighter, the better!
  • Holiday Day: Choose a holiday, like Halloween or Christmas, and have your cheerleaders dress in theme. This can be a fun way to celebrate the holiday season together.

Remember, the goal of these themes is to make practice more exciting and engaging. They should be fun and whimsical, and most importantly, they should promote team spirit. So, pick a theme, get creative, and let the fun begin!

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