Category Archives: Tips

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

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

By Steve Pawlyk

Published July 11, 2023

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

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

Understanding the Dynamics

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

Building Your Skills

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

Communication is Key

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

Initiate Interaction

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

Addressing Bullying within the Team

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

Recognizing Bullying

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

Stand Up and Speak Out

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

Seek Help from Trusted Authorities

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

Building a Positive Team Culture

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

Don’t Suffer in Silence

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

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

Cheerleaders: A Diverse and Inclusive Community

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

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

Cheerleading – A Sport of Team Spirit

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

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

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Lesser known Tricks for Relieving Cheer-Related Aches and Pains

Lesser known Tricks for Relieving Cheer-Related Aches and Pains

By Steve Pawlyk

Published July 7, 2023

It’s an all-too-common scenario for cheerleaders: after a vigorous training session or cheer competition, you find yourself battling aches and pains in your back and lower body. It can become so severe that even basic tasks such as sleeping become virtually impossible. I got you.

I could give you the typical drink water, get rest, take an aspirin, and get a massage rundown, but today we’re gonna talk about some lesser-known, yet effective exercises, stretches, and nutritional tricks that can help manage and even prevent cheer-related aches and pains.

Exercises

1. Stability Ball Hamstring Curl:

This exercise strengthens your hamstrings and glutes, which are vital for jumps and stunts in cheerleading. Lie flat on your back, place your heels on top of a stability ball, lift your hips off the floor and then curl the ball towards your glutes, keeping your hips raised. Slowly extend your legs to return the ball to the starting position.

2. Bosu Ball Squats:

Standing on a Bosu ball, perform regular squats. This not only works your lower body muscles but also improves your balance and core strength, both of which are essential for cheerleading.

cheerleading excercises for pain relief

STRETCHES

1. Pigeon Pose:

This is a yoga pose that deeply stretches the hip flexors, glutes, and lower back. Starting on all fours, bring your right knee forward and out to your right side. Slide your left leg back, straightening it behind you. Gently lower your hips towards the floor. Hold for 15-30 seconds, then switch sides.

2. Foam Roller Iliotibial (IT) Band Release:

This stretch can help reduce tension in the lower body. Lie on your side with a foam roller under your hip. Roll up and down from your hip to your knee, spending extra time on any tight spots.

NUTRITION TRICKS

1. Incorporate Tart Cherry Juice:

Tart cherry juice is known for its anti-inflammatory and antioxidant properties and has been shown to reduce muscle pain and weakness after intensive physical activity.

2. Add Turmeric to Your Meals:

Turmeric contains curcumin, a compound that has potent anti-inflammatory effects. Add it to your meals or take it as a supplement to help your body recover.

3. Hydration with a Twist:

Staying hydrated is vital, but you can amplify the benefits by adding a pinch of Himalayan pink salt or a squeeze of lemon to your water. These add electrolytes, assisting in rehydration and muscle recovery.

Remember, consistency is key when incorporating these exercises, stretches, and nutrition tricks into your routine. Always listen to your body and stop if you feel sharp or unusual pain. If your pain persists, it’s important to consult a healthcare professional.

Each individual’s response to pain and recovery methods can vary, so what works for one person may not work for another. It’s crucial to listen to your body and find a recovery regimen that suits your needs. With proper care and management, you can continue to enjoy cheerleading without being held back by aches and pains. Stay safe, stay healthy, and stay loud!

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

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Full_Out_130 mp3 image
1 minute cheer mix
WAKE UP THE FIRE
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WAKE UP THE FIRE
Full_Out_130 mp3 image
1 minute cheer mix

The Essential Guide to Cheerleading Tumbling Progression

cheer tumbling progression chart

By Steve Pawlyk

Published June 29, 2023

Tumbling is an integral part of cheerleading. It enhances the visual appeal of routines and showcases the athletic prowess of the cheerleaders. However, learning tumbling skills is a gradual process that requires consistency, patience, and above all, a clear understanding of progression levels. In this article, we will walk through the tumbling progression guide, breaking down each level to help cheer coaches better structure their athletes’ training.

  • Level 1.0: The Foundation
    The first level focuses on basic gymnastic skills that lay the groundwork for more advanced moves. At this level, athletes will learn forward and backward rolls, handstands, and cartwheels, as well as handstand snap-downs, bridge downs, and opposite cartwheels. Each of these moves builds core strength, flexibility, and body awareness, critical attributes for future progress.
  • Level 1.5: Building Momentum
    At Level 1.5, the focus is on slightly more complex skills that build on the foundations set in Level 1.0. Here, athletes start learning moves like 2-step round-offs, power hurdle round-offs, backward roll press ups, and front and back walkovers. The Valdez, a graceful move performed from a seated position, also makes its debut at this level.
    • Level 2.0: Introducing the Back Handspring

      The back handspring – a cheerleading staple – is introduced at Level 2.0. Also added to the repertoire are round-off back handsprings, front handsprings, front walkover-round-offs, and back extension rolls. These moves require and help develop upper body strength, better control, and enhanced spatial awareness.

    • Level 2.5: Mastery of the Back Handspring

    Level 2.5 emphasizes the mastery and integration of the back handspring. The goal is to perform multiple back handsprings and seamlessly transition from a front walkover to a round-off back handspring. This level encourages fluidity in motion and lays the foundation for complex tumbling sequences.

    • Level 3.0: Daring Heights

      By Level 3.0, cheerleaders should be comfortable performing solo and sequence back handsprings. They’re now ready for high-flying moves like round-off back handspring tucks, standing tucks, and aerials. The cheerleader will also start working on coin tosses, punch fronts, and toe touch back handsprings, further expanding their tumbling skill set.

    • Level 4.0: Layouts & Advanced Skills
      Level 4.0 focuses on layouts and more advanced skills. Athletes start to incorporate skills like the round-off back handspring layout, cartwheel tuck, T-jump tuck, and whip throughs into their repertoire. They will also work on punch front step-outs, front handspring front punches, and Onodis.
    • Level 5.0: Full Twisting and Arabians
    • With a strong foundation in place, Level 5.0 cheerleaders are ready for full twists and Arabians. They’ll also learn whip tucks, toe touch tucks, and standing fulls. At this level, athletes also start practicing fulls with kicks, further enhancing their flexibility and control.

  • Level 6.0: Elite Tumbling
    Level 6.0 is the final and most advanced stage in this tumbling progression. Athletes at this level are expected to execute difficult skills like back handspring fulls, whip punch double twists, and Arabian step outs to double twists. They also continue practicing fulls with kicks. Mastery at this level reflects the pinnacle of tumbling proficiency.
  • Conclusion

    The process of learning and mastering tumbling in cheerleading is a journey that requires patience, practice, and persistent effort. By understanding and following this tumbling progression guide, cheer coaches can ensure their athletes develop the necessary skills in a safe and systematic manner. Remember, each level forms the foundation for the next – it’s important to master each skill before moving on to more advanced moves. Happy tumbling!

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    Mastering Cheer Stunting 101: A Comprehensive Guide for New Cheer Coaches

    Mastering Cheer Stunting 101: A Comprehensive Guide for New Cheer Coaches

    By Steve Pawlyk

    Published June 28, 2023

    Every cheerleading performance is a mesmerizing blend of rhythm, athleticism, and sheer enthusiasm, with stunting taking center stage. Stunting, the act of lifting a team member during a performance, is not just about the high-flying spectacle; it requires precision, strength, and an intricate understanding of cheerleading guidelines. For any new cheer coach looking to ensure their team’s stunting routines are not only breathtaking but also adhere to American cheerleading rules and regulations, this guide offers a step-by-step breakdown.

    Understanding the Key Roles in Cheer Stunting

    Each stunt in cheerleading is made possible by the combined effort of the flyer, the bases, the backspot, and, sometimes, the front spot. All roles are bound by the safety guidelines set forth by the American Association of Cheerleading Coaches and Administrators (AACCA) and the U.S. All Star Federation (USASF).

    1. Flyer: Flyers need a solid sense of balance, flexibility, and confidence. They must follow safety guidelines, such as not reaching out to the crowd or performing any dangerous dismounts without proper support.
    2. Bases: Bases must be strong enough to lift and catch the flyer. They should always watch the flyer and not the crowd or competition, as stipulated by AACCA safety guidelines.
    3. Backspot: The backspot’s responsibility extends to ensuring the stunt’s timing, protecting the flyer’s head and neck, and maintaining constant awareness of the stunt group’s stability.
    4. Front Spot: This optional role can add an extra layer of safety, aiding in lifting the flyer, and providing additional stability to the stunt.

    Stunt Conditioning Drills: Building Strength and Stability

    The next step is conditioning your cheerleaders for stunting. Strength, flexibility, and balance exercises should be part of your team’s regular workout regimen, in line with the conditioning guidelines of the USASF.

    1. Core Strength Exercises: The core is fundamental for all stunting roles. Exercises such as planks, sit-ups, and Russian twists can help build core strength.
    2. Leg and Arm Strength Workouts: Squats, lunges, and push-ups can help bases and spotters develop the power they need to support flyers.
    3. Balance Drills: Balance exercises, such as yoga poses or balance beam exercises, are important for flyers to maintain their poise while aloft.
    4. Flexibility Training: Stretching routines, straddle stretches, and split routines help flyers achieve the flexibility they need to perform various stunts.

    Stunt Progressions: Learning to Stunt Safely

    Safety is paramount in cheerleading, and stunt progressions allow your squad to build confidence and skills while adhering to the AACCA’s risk management guidelines. Here are a few progression steps:

    1. Thigh Stand: This beginner-friendly stunt helps team members understand the basics of balance and coordination.
    2. Prep or Half Elevator: Here, the flyer stands on the bases’ hands at chest level. This stunt introduces height and requires more strength from bases.
    3. Full Elevator or Extension: This full-height stunt is a test of your team’s stunting abilities and should only be performed once the other levels are mastered.

    It is essential to incorporate these progressions into your training regimen, making sure to adhere to the USASF Level Rules and Age Grids.

    When teaching stunts, remember that every cheerleader’s safety is your priority. Use appropriate safety mats and spotting until your squad is fully comfortable with their stunts. As a cheer coach, your primary goal should be to foster an environment where your cheerleaders can safely learn, grow, and shine under your guidance.

    The art of stunting is one of the many elements that make cheerleading performances compelling and breathtaking. By incorporating the right drills, exercises, and safety practices into your coaching, and always adhering to the cheerleading rules and regulations, you can ensure your squad delivers not just a great performance, but a safe one. Keep the spirit high, the music inspiring, and let the joy of cheerleading resonate with every stunt your team executes.

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

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    규칙의 마스터: 한국에서 초보 치어리딩 코치를 위한 깊이있는 가이드

    Mastering the Rules: An In-depth Guide for First-Year Cheerleading Coaches in South Korea

    By Steve Pawlyk

    Published June 27, 2023

    치어리딩 코칭의 세계에 발을 들이는 것은 특히 한국에서 이 독특한 스포츠의 규칙과 규정을 다루는 것이 어려울 수 있습니다. 이 가이드는 여러분이 한국 치어리딩 협회 (KCA)의 특정 규정에 중점을 둔 치어리딩 분야를 이해하고 정복하는 데 도움을 줄 것입니다.

    한국의 치어리딩은 역동적이며, 활발하며, 에너지가 넘칩니다. KCA의 특정 규칙을 이해하는 것은 규정 준수뿐만 아니라 당신의 코칭 능력과 팀의 성능을 향상시키는 데도 도움이 될 것입니다. KCA 하에 치어리딩의 주요 규칙과 규정에 대해 자세히 알아봅시다.

    KCA 규칙과 규정에 대한 세부적인 이해

    나이별 구분 및 제한

    KCA는 공정한 경쟁을 보장하기 위해 특정 연령 범주를 가지고 있습니다: Junior (14세 이하), Senior (15 – 18), College (19 – 22), 그리고 Adult (23세 이상). 각 연령 구분은 허용되는 기술, 루틴의 복잡성, 그리고 공연 시간에 대한 연령별 규칙이 있습니다. 이러한 규칙의 미묘한 부분을 이해하고 당신의 코칭 전략을 그에 맞게 맞추는 것을 익혀두세요.

    공연 시간 및 규정

    KCA 규칙에 따르면, 공연 시간은 연령 구분 및 카테고리 (치어 또는 댄스)에 따라 다릅니다. Junior 치어 팀의 루틴은 3분을 초과하지 않아야 하며, College 치어 팀은 최대 3분 30초 동안 공연할 수 있습니다. 또한, 모든 루틴은 카테고리에 따라 특정 요소를 포함해야 합니다. 예를 들어, 치어 루틴은 스턴트, 텀블링, 그리고 피라미드를 포함해야 하며, 댄스 루틴은 점프, 댄스 스킬, 그리고 텀블링 요소를 포함해야 합니다.

    기술 규정 및 제한

    KCA는 각 연령 구분에서 허용되는 기술에 대한 상세한 규정을 제공합니다. 이러한 규칙은 스턴트, 텀블링, 피라미드의 수준과 유형을 규제합니다. 예를 들어, Junior 구분 팀은 안전 상의 이유로 복잡한 스턴트를 수행할 수 없을 수 있지만, Adult 구분 팀은 그런 스턴트를 수행할 수 있습니다. 이러한 기술 규정은 루틴을 구성할 때 이해해야 할 필수적인 부분입니다.

    치어리딩에서 음악의 역할

    음악은 치어리딩에서 중요한 역할을 합니다. 공연의 에너지와 리듬을 향상시킵니다. KCA는 공연에서 음악 사용에 대한 특정 규칙을 가지고 있습니다. 팀은 사용하는 모든 음악에 필요한 권리를 가지고 있어야 하며, 이는 요청 시 확인될 수 있어야 합니다. IPP Music은 이 요구사항을 충족시키는 신뢰할 수 있고 편리한 솔루션을 제공합니다. 그들은 치어리딩의 필요에 적합한 사전 라이선스와 맞춤형 믹스를 제공하여 KCA 규정을 충족시키고 당신의 루틴에 완벽한 사운드트랙을 제공합니다.

    안전 강조

    KCA는 안전에 강한 강조를 두고 있습니다. 한국의 모든 코치는 KCA가 인정한 안전 인증 과정을 이수해야 하며, 이는 스포츠에서 안전의 중요성을 강조합니다. 팀이 안전 지침을 이해하고 따르는 것이 그들의 안전과 KCA의 규칙 준수에 중요합니다.

    KCA의 종합적인 규칙집 이해

    KCA의 ‘국내 규칙 및 규정 핸드북’은 한국 치어리딩 내의 모든 규칙과 규정에 대한 종합적인 가이드입니다. 의상 요구사항부터 점수 체계, 그리고 징계 절차에 이르기까지, 이 가이드는 당신의 코칭 여정에 있어서 무가치할 수 없습니다. 이 가이드를 공부하는 시간을 투자하면 당신이 치어리딩 팀을 성공적으로 코칭하는 데 필요한 모든 것을 갖추게 될 것입니다.

    결론

    한국에서 첫 해 치어리딩 코치로서의 여정은 흥미롭고 보람찬 경험이 될 수 있습니다. KCA의 규칙에 대한 깊은 이해와 스포츠에 대한 당신의 열정, 그리고 IPP Music에서 제공하는 올바른 음악을 결합하면, 당신의 첫 해 치어리딩 코치로서는 크게 성공할 것입니다. 당신의 역할은 루틴을 훈련시키는 것을 넘어서 미래의 치어리딩 챔피언들을 양성하는 것이라는 것을 잊지 마세요.

    에너지를 유지하고, 집중하고, 즐거운 코칭을 바랍니다!

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

    SLAM artwork
    Full_Out_130 mp3 image
    1 minute cheer mix
    WAKE UP THE FIRE
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    WAKE UP THE FIRE
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    1 minute cheer mix

    The Essential Guide for First-Year Cheerleading Coaches in Australia: Navigating Aussie Rules

    Australian cheerleading rules
    1. By Steve Pawlyk

      Published June 26, 2023

    As a first-year cheerleading coach, stepping into the sport can be a thrilling yet daunting task. With the rules, techniques, and team management tasks, it may seem overwhelming. But fear not, because this guide will help you navigate the unique and engaging world of cheerleading in Australia.

    Cheerleading in Australia is a rapidly growing sport, with many unique regulations and practices. For a first-year coach, these rules can often seem complex and specific, but don’t worry – we’ve got you covered. This guide will delve into the key rules and regulations in Australian cheerleading, providing you with the tools you need to succeed.

    Understanding Australian Cheerleading: Key Rules and Regulations

    The cheerleading leagues in Australia operate under the Australian All Star Cheerleading Federation (AASCF). This body sets out the specific rules and guidelines that all teams and coaches must follow.

    Age Grouping

    In Australian cheerleading, competitors are grouped by age. The six primary divisions are Tiny (6 & under), Mini (8 & under), Youth (11 & under), Junior (14 & under), Senior (18 & under), and Open (14 & over). Make sure to familiarize yourself with these categories to ensure you’re training your team appropriately.

    Performance Times

    Depending on the team’s division and category (cheer or dance), there are different performance time requirements. For example, a Mini Level 1 Cheer team will perform for 2 minutes 30 seconds, while a Senior Level 6 team might perform for up to 2 minutes 45 seconds.

    Skill Regulations

    Each division in Australian cheerleading has specific skill regulations. These restrictions apply to stunts, tumbles, and pyramids. Ensure you’re aware of these regulations when choreographing routines.

    Music: The Heartbeat of Cheerleading

    One crucial aspect of cheerleading that significantly contributes to the energy and vibe of the performance is the music. Choosing the right music can make or break your routine. It’s essential to consider a reliable and high-quality music service like IPP Music to give your team a competitive edge.

    Notably, the AASCF has regulations around the music used in performances. You must own the appropriate rights to any music you use, which could include licensing, and must provide proof if asked. IPP Music provides a range of pre-licensed and custom mixes tailored to cheerleading needs, so you can ensure you’re meeting these regulations while creating an electrifying atmosphere for your routine.

    Keeping Safety First

    Safety is paramount in cheerleading, with regulations in Australia putting a heavy emphasis on the safety of performers. All cheerleading coaches in Australia must complete a safety certification course approved by the AASCF. Ensuring your athletes understand and abide by safety guidelines should always be a top priority.

    Other Important Rules

    Remember, the AASCF’s National Rules and Regulations Handbook is your bible. It covers everything from costume requirements to scoring systems and disciplinary procedures. Spend time getting to know it – it will be your best friend!

    Conclusion

    Embracing your role as a first-year cheerleading coach in Australia is an exciting journey. Remember, the key to success is understanding the rules that govern the sport in Australia. This knowledge, paired with enthusiasm, a love for the sport, and great music from IPP Music, will ensure your first year as a cheerleading coach is a memorable and successful one. You’re not just building routines; you’re building future champions!

    Keep the spirit high, and happy coaching!

    Essential Tips and Rules for First-Year British Cheer Coaches

    Essential Tips and Rules for First-Year British Cheer Coaches

    By Steve Pawlyk

    Published June 23, 2023

    Cheerleading is an art and sport that fosters unity, promotes physical fitness, and instils a sense of leadership among participants. If you’re a first-year coach of a British cheer team, you might find the role challenging yet rewarding. This blog post is your handy guide, brimming with advice, tips, and insights into the rules specific to cheerleading in the United Kingdom

    1. Understanding the Basics of Cheerleading

    The first tip, which may sound obvious but is worth emphasizing, is understanding the basics of cheerleading. It’s not all about pom-poms and high-energy chants. Cheerleading in the UK, like any other sport, demands discipline, teamwork, athleticism, and creativity. The British Cheerleading Association (BCA) provides an excellent resource for coaches and athletes alike to understand the rules and basics of cheerleading.

    2.Ensuring Athlete Safety

    The safety of your athletes should always be your top priority. Always ensure they are properly warmed up before practice and cool down afterwards. Ensure your team learns and perfects basic cheerleading skills before moving on to more complex stunts. Know the regulations regarding the mats and other equipment, which need to be compliant with BCA and UKCA (United Kingdom Cheerleading Association) rules.

    3. Encourage and Motivate

    Your team’s morale will play a significant role in their performance. As a coach, it’s your responsibility to keep the team motivated. Recognize each team member’s strengths and build on them. Constructive criticism is a great tool, but make sure it’s balanced with praise and encouragement.

    4. Teaching Teamwork

    Cheerleading is all about teamwork. Facilitate exercises that foster trust, cooperation, and communication among your team members. Remember, a successful stunt isn’t just about athleticism—it’s about impeccable timing and unyielding trust in each other.

    5. Understanding Cheer Rules Specific to the UK

    In the UK, cheerleading is governed by organizations such as BCA and UKCA, which enforce rules to ensure the sport is safe and enjoyable. Familiarise yourself with their guidelines, especially if your team participates in competitions.
       – Age Groups: The BCA outlines specific age groups for cheerleading teams: Peewee (6 and under), Mini (8 and under), Youth (11 and under), Junior (14 and under), and Senior (10 and above). Ensure your team members fit within the correct age bracket.
       – Team Sizes: Depending on the competition category, team sizes may vary from one (for individual categories) to 36 athletes.
       – Routine Duration: For most categories, routines should be a maximum of 2 minutes and 30 seconds.
       – Music: If you use music in your routine, it must be licensed for use. The BCA and UKCA have strict rules on music copyright.
       – Costumes: Costumes should be modest, tasteful, and provide enough coverage. They must also allow for the safe execution of cheerleading moves.
       – Stunts and Tumbling: Certain stunts and tumbling moves are prohibited in specific age categories for safety reasons. Always check the latest BCA or UKCA rules before incorporating a new move into your routine.

    As Vince Lombardi once said, “”Coaches who can outline plays on a blackboard are a dime a dozen. The ones who win get inside their player’s heads.” Embrace this philosophy, and you’re already halfway to success.

    6. Continuous Learning

    As a first-year coach, never shy away from learning opportunities. Attend coaching seminars, engage with experienced cheer coaches, and stay updated with the latest cheerleading trends and techniques. Both the BCA and UKCA regularly offer training and educational resources to help you become a more effective coach.

    7. Focusing on Fitness

    Cheerleading is a physically demanding sport, and thus it’s critical for your athletes to maintain a high level of fitness. Focus on strength, flexibility, and endurance training. Regular conditioning can help prevent injuries and improve performance.

    8. Managing Time

    Managing your time and your team’s time effectively is crucial. Your practice sessions should be structured and efficient, with a clear goal in mind. Be punctual, respect your athletes’ time, and encourage them to do the same.

    9. Ethical Considerations

    As a cheer coach, you play a vital role in shaping young athletes’ attitudes and behaviours. It’s important to exhibit ethical behaviour both on and off the cheer mat. This includes fair play, respect for all team members, and a strong commitment to the team’s success.

    10. Building a Community

    Finally, fostering a sense of community can help your team achieve greater success. Encourage parents to get involved, reach out to local businesses for sponsorship, and participate in community events. A supportive community can greatly enhance your team’s morale and provide necessary resources.
    Being a first-year British cheer coach might be challenging, but it’s also an opportunity to inspire young athletes, create memorable experiences, and instill lifelong values. Keep the above advice and rules in mind, and remember, the key is not to strive for perfection but progress. You’re embarking on a journey filled with cheers, challenges, and triumphs – embrace it wholeheartedly!
    In conclusion, your journey as a first-year British cheer coach will undoubtedly be a learning curve. Remember, every experienced coach was once a beginner, and with dedication, persistence, and a positive mindset, you’ll be leading your team to new heights. Stick to the rules, prioritize safety, foster an environment of mutual respect, and above all, don’t forget to have fun!
    May your first year of coaching be the beginning of a rewarding journey filled with cheers, passion, and unparalleled success. Now, get out there and let your cheer spirit shine!

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    日本のチアリーディングコーチング:成功するスクワッドを作るためのヒント

    日本のチアリーディングコーチング:成功するスクワッドを作るためのヒント

    By Steve Pawlyk

    Published June 22, 2023

    こんにちは、最新のブログ記事へようこそ!日本でチアリーディングのコーチをしている、またはこれから始めようと考えている方に、この記事はピッタリです。日本のチアリーディングの世界を見渡し、強く、活気に満ちたスクワッドを作り上げるための最高のヒントとアドバイスをまとめてみました。

    日本のチアリーディングの風景を理解する

    コーチングのヒントに入る前に、日本のチアリーディングの本質を理解することが重要です。西洋のそれとは異なり、日本のチアリーディング、別名「応援団」は、伝統的な要素と現代のチアリーディング技術を融合させた強い文化的、歴史的な意義を持っています。コーチとして、これらの文化的な側面を尊重しつつ、現代のチアリーディングの方法を取り入れることが重要です

    ヒント#1:伝統的な要素を認識する

    伝統は、日本のチアリーディングにおいて重要な役割を果たします。太鼓の使用や特定のチャントの使用など、これらの要素をあなたのルーチンに組み込むことを忘れないでください。これは、豊かな日本のチアリーディングの遺産に敬意を表すだけでなく、あなたのスクワッドをユニークで本格的にします

    ヒント#2:安全を最優先する

    どこでものチアリーディングと同様に、日本でも安全が最優先です。あなたのチアリーダーたちが彼らが行うスタントのためにしっかりと訓練されていること、そして彼らが常に適切な安全装備を着用していることを確認してください。定期的な安全プロトコルのドリルは必須です

    ヒント#3:チームスピリットを育てる

    チームスピリットはチアリーディングの魂です。チームビルディングの活動を通じてスクワッド内の絆を深め、尊敬、協力、相互支援の文化を推進してください。この友情はパフォーマンスに輝きを与え、あなたのチームが目立つのを助けます

    ヒント#4:フィジカルコンディショニングを取り入れる

    チアリーディングの肉体的な要求に鑑みて、フィットネスとコンディショニングに重点を置くことは必須です。スタミナ、力、柔軟性、バランスを養うワークアウトルーチンを計画してください。これらはすべて、成功するチアリーディングのための重要な要素です

    コーチのためのチアリーディングのアドバイス

    ヒント#5:独自のスタイルを開発する

    日本のチアリーディングは、西洋のチアリーディングのエネルギーと熱意と日本の伝統的なパフォーマンス要素を組み合わせた独自のスタイルを持っています。コーチとして、このスタイルを開発し、洗練するのはあなたの責任です。これにより、あなたのスクワッドのパフォーマンスが刺激的で文化的に関連性を持つことを確保します。

    ヒント#6:効果的なコミュニケーションを促進する

    成功したコーチはコミュニケーションで秀でています。常にスクワッドに対して明確な指示と建設的なフィードバックを提供してください。さらに、チームメンバーが自分の考えやアイデアを共有するのに快適な環境を作り出してください。

    Japanese cheer music

    ヒント#7:継続的な学習を受け入れる

    日本だけでなく、世界中で最新のチアリーディングのトレンドに常に最新の情報を保つことです。チアリーディングのセミナーやワークショップ、コーチングクリニックに参加してください。学習は、コーチであっても継続的なプロセスでなければなりません。

    日本でチアリーディングのコーチをすることは、ユニークで充実した経験です。これらのヒントは、あなたが最大限に活用し、あなたのスクワッドを新たな高みへと導くのを助けるでしょう

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    Starting All Star Cheer Late? Here’s How to Nail Your Tryouts and Find Your Place

    Starting All Star Cheer Late? Here's How to Nail Your Tryouts and Find Your Place

    By Steve Pawlyk

    Published June 20, 2023

    So, you’re 17 and just about to dive into the world of All Star Cheerleading for the first time? This can be a thrilling yet nerve-wracking experience, especially if you’ve taken a break from stunting for a few years. But fret not. Whether you’re worried about your skills, or your ability to fit in with your peers, remember: You’re not alone. In fact, many successful cheerleaders have walked this path before you and found their place in the team.

    1. Refreshing Your Skills

    First, let’s address the tumbling and stunting. It’s fantastic that you’ve retained your tumbling skills around level 4. That’s a solid starting point, and it shows that you’ve put in the work and commitment before. Before tryouts, make sure you spend time each day practicing, but don’t push yourself too hard that you risk injury.

    Stunting, however, can be a bit more daunting if you haven’t done it in a while. If you have the opportunity, consider attending a couple of stunting workshops or classes. If that’s not an option, use YouTube tutorials and practice at home using a safe set-up. Focus on your basics and ensure you’re comfortable and confident in those before trying anything more complex. Remember, it’s okay not to have everything down perfectly, coaches will be looking for potential as well as existing skills.

    2. Dealing with Social Anxiety

    Now, let’s tackle the social aspect. Having social anxiety can make this experience feel even more daunting. It’s important to know that it’s okay to be nervous. The key is to try and use this nervous energy to fuel your performance. Show up to the tryouts, present yourself confidently, and do your best. That’s all anyone can ask of you.

    When it comes to dealing with the other cheerleaders, remember that everyone has their own story and battles to fight. Some of the girls may seem intimidating, but they could be dealing with their own insecurities. Approach them with an open mind, be kind and genuine, and most importantly, be yourself. If you stay true to who you are, you’ll attract the right kind of people to you.

    3. Embracing Your Individuality

    Speaking of being yourself, let’s discuss your unique look. Having piercings and different makeup might make you feel like you stick out, but remember, the cheer world values individuality and expression. Embrace your style. It might even help you stand out in a positive way.

    However, for the tryouts and during practices, you may need to adjust your look to meet safety guidelines. Piercings could pose a risk during stunts, and heavy makeup might be uncomfortable during a sweaty practice. You could consider using clear piercings or removing them during practice, and possibly minimizing your makeup. But this doesn’t mean you need to abandon your style altogether. Find a balance that allows you to feel comfortable and safe while staying true to who you are.

    4. Setting Expectations

    Lastly, be prepared for both acceptance and rejection. Not making the team doesn’t mean you’re not good enough or that you’ll never be a successful cheerleader. It’s an opportunity to learn, grow, and come back stronger next time. If you do make the team, that’s fantastic, but remember that every new journey comes with its own set of challenges. Be patient with yourself as you navigate this new experience.

    Starting All Star cheerleading later than others can indeed be intimidating. But with a clear mind, the right preparation, and an open heart, you can not only make it into the team but also carve out

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    Challenging Stereotypes and Navigating Pressures in College Cheerleading

    Stereotypes and Pressures in College Cheerleading

    By Steve Pawlyk

    Published June 19, 2023

    I saw a heartbreaking post in the r/cheerleading subreddit this morning that I thought I should address:


    Cheerleading is more than just a sport. It’s a lifestyle, a commitment, and for many, it becomes an integral part of their identity. However, with the privilege of being the face of a college/school/gym also comes a set of expectations that can take a toll on even the most dedicated athletes.

    At IPP Music, we’ve worked closely with cheerleading teams across the nation, and we’ve seen firsthand the struggles they face beyond mastering intricate routines or synchronizing to the perfect cheer music mix.

    In an environment where every move is under scrutiny, cheerleaders are often expected to look and act a certain way. They are supposed to embody the spirit of their schools, maintain an upbeat and social disposition, and fit into a certain physical image that can often feel unachievable. While these expectations can instigate discipline and camaraderie, they can also impose a mental and emotional burden on cheerleaders, chipping away at their self-esteem and personal well-being.

    A survey conducted by the National Eating Disorders Association found that athletes in judged sports, like cheerleading, are at a higher risk of developing eating disorders. This can be attributed, in part, to the pressure to fit into a certain uniform size or maintain a certain look. Cheerleaders have been told they are “too pale”, “too fat”, or “not enough” of something in a realm where there is always room for comparison and criticism.

    Moreover, the constant need to appear cheerful and sociable can become draining. Cheerleaders often find themselves being told they are “not social enough,” which can be particularly difficult for those who are introverted or dealing with personal issues.

    So, how can we challenge these stereotypes and alleviate these pressures?

    1. Open Discussions:

    Creating a space where cheerleaders can openly discuss their feelings and experiences without judgment is crucial. Coaches and team leaders should foster an environment where athletes can express their concerns about body image, societal pressure, and mental health. These discussions can go a long way towards dispelling harmful stereotypes and promoting self-acceptance.

    2. Redefining Standards:

    The notion that all cheerleaders must look or behave a certain way is outdated and restrictive. Teams and coaches can work towards breaking these norms by encouraging diversity and individuality. The most powerful cheerleading squads aren’t those with members who all look the same; they’re those where each cheerleader brings their unique strengths and personalities to the team.

    3. Support Systems:

    Establishing a network of support that includes coaches, peers, and mental health professionals can make a significant difference in the lives of cheerleaders. Knowing they have people to turn to, who understand their struggles and offer solutions, can mitigate the stress associated with the pressures of cheerleading.

    4. Emphasizing Health Over Aesthetics:

    Prioritizing the health and fitness of cheerleaders over their appearance is essential. Training should focus on building strength, stamina, and flexibility rather than achieving a specific body shape or size.

    Cheerleading should be an experience that builds character, fosters friendships, and instills a sense of school spirit. It should not be a breeding ground for insecurities or a source of undue stress. As we work together to create the perfect cheer music for your routines at IPP Music, we also hope to inspire a harmonious environment that celebrates each cheerleader’s individuality and passion.

    Cheerleading is a beautiful sport filled with vigor, enthusiasm, and teamwork. It’s high time we break the mould, challenge the stereotypes, and ensure our cheerleaders feel cherished, appreciated, and comfortable being themselves

    What can I do about it as a cheerleader?

    Cheerleaders themselves play a crucial role in bringing about this change. Here are a few steps they can take to navigate the pressures of college cheerleading:

    1. Speak Up:

    If you’re feeling overwhelmed by expectations, don’t hesitate to voice your concerns. Open communication can lead to understanding, support, and change. If something makes you uncomfortable, let your coach or a trusted team member know. Remember, your mental and physical well-being is as important as the performance itself.

    2. Self-care:

    Take time for yourself amidst the busy cheer schedule. Engage in activities that help you relax, and ensure you’re getting adequate sleep and proper nutrition. It’s not selfish to prioritize your health and well-being – it’s necessary.

    3. Set Personal Boundaries:
    While being part of a team, it’s essential to set boundaries that protect your individuality and mental health. Don’t feel pressured to conform to norms that don’t align with your beliefs or comfort. It’s okay to say ‘no’ when necessary.

    4. Practice Self-love and Acceptance:
    Remember, the perceived “perfect cheerleader” doesn’t exist. Celebrate your strengths and understand that everyone has areas of improvement. It’s okay not to fit into the mould. Appreciate your unique qualities and talents – they’re what make you an asset to your team

    5. Support Your Teammates:
    Just as you may be feeling pressure, your fellow cheerleaders might be experiencing the same. Be supportive of each other. Foster a positive team culture that values every member’s contributions and encourages open communication.

    6. Seek Professional Help If Needed:
    If the pressures of cheerleading are causing significant stress or leading to harmful behaviors, it’s important to reach out to mental health professionals. Therapists and counselors can provide strategies to cope with stress and address any potential mental health issues.

    Remember, cheerleading is about creating a sense of unity and school spirit. It’s about teamwork, passion, and having fun. The uniform you wear or how outgoing you are should never overshadow your love for the sport. Stay true to yourself, prioritize your well-being, and remember that you bring something unique and invaluable to your team. You are more than enough just as you are

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

    SLAM artwork
    Full_Out_130 mp3 image
    1 minute cheer mix
    WAKE UP THE FIRE
    SLAM artwork
    WAKE UP THE FIRE
    Full_Out_130 mp3 image
    1 minute cheer mix

    Mastering Balance in Cheerleading: How to Perform a Scale or a Scorpion with Grace and Stability

    mastering-balance-in-cheerleading

    By Steve Pawlyk

    Published June 9, 2023

    Today, we’re focusing on the crucial element of balance, particularly when executing complex stunts like a scale or a scorpion.

    Cheerleading is a dazzling mix of dance, gymnastics, and acrobatics, and stunts like the scale and the scorpion are some of the most impressive and challenging skills to master. This article will guide you through the techniques to improve your balance and execute these stunts with poise and stability. Remember, safety first, so let’s start from the beginning.

    Understand The Basics

    Balance forms the bedrock of all cheerleading movements. It involves engaging your core muscles, maintaining a proper posture, and distributing your weight evenly. The more you practice balance in various positions, the more naturally it will come to you in advanced moves.

    Mastering the Scale

    The scale requires flexibility, strength, and balance. Here’s how you can perform a scale with improved balance:

    1. Warm-Up: A good warm-up is essential before attempting any stunts. It preps your muscles and reduces the risk of injuries.
    2. Stretch: Before attempting the scale, stretch your hamstring, glutes, and lower back. This can be done through yoga or pilates exercises. 
    3. Practice: Begin by lifting your leg to your side while holding onto something stable. As your strength improves, try to lift your leg without assistance.
    4. Work on Core Stability: A strong core will significantly improve your balance. Planks, sit-ups, and other core-strengthening exercises will help.
    5. Balance on One Foot: Start practicing your balance on one foot. You can increase the difficulty by closing your eyes or standing on an unstable surface like a balance board.
    6. Perform the Scale: Once you feel confident, lift your leg up to your side and grasp your foot with your hand. Try to extend your leg fully and hold the position.

    Mastering the Scorpion

    The Scorpion stunt is an advanced move that requires a high level of flexibility and balance. Here’s how you can master it:

    1. Stretch: This move demands flexibility in your back and legs. Stretching exercises that target these areas will help.
    2. Work on your Backbend: The Scorpion requires a strong backbend. Practice bridge poses and other backbending exercises to develop your flexibility.
    3. Develop Ankle Strength: Your standing foot needs to be strong and stable. Ankle strengthening exercises will help, such as calf raises and single-leg balancing.
    4. Practice the Scorpion with Support: Initially, have a spotter to assist you as you raise your leg and reach back to grab your foot. Use the wall for support if needed.
    5. Slowly Increase Difficulty: Gradually, you can try to perform the Scorpion without any support.

    Remember, when performing any cheerleading move, safety should always come first. Never rush into performing a stunt, and always work at your own pace. It’s better to take the time to perfect your form than to risk injury.

    Incorporate these tips into your cheer practice, and you’ll be well on your way to performing scales and scorpions with remarkable grace and balance. Don’t forget to enjoy the journey and celebrate every milestone you hit. After all, cheerleading is all about the passion, spirit, and the love of the sport!

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    Unveiling the Myth: Your Weight is Not the Deciding Factor in Becoming a Cheerleading Flyer

    Unveiling the Myth: Your Weight is Not the Deciding Factor in Becoming a Cheerleading Flyer

    By Steve Pawlyk

    Published June 8, 2023

    The cheerleading world is often fraught with misconceptions, and one of the most prevalent is the notion that a flyer’s weight is a determining factor in their role. This erroneous belief has persisted for years, suggesting that only those of lighter weight can become flyers. But it’s time to dispel this myth and reveal the truth: your weight does not matter when it comes to being a flyer in cheerleading.

    Strong is the New Light

    The narrative that a cheerleading flyer has to be petite to perform effectively overlooks a fundamental factor—strength. It’s not about the weight of the flyer; rather, it’s about the strength of the flyer and their bases. Bases must possess the strength and endurance to hoist and maintain the flyer at an elevated level, regardless of the flyer’s weight. Similarly, the flyer needs to have the necessary core strength and body control to maintain stability and perform stunts.

    Skills Over Scales

    Cheerleading is a performance sport. This means that the grace, elegance, and execution of routines take precedence over other factors, including weight. A flyer’s ability to synchronize movements, exhibit flexibility, and execute stunts with precision are skills that cannot be measured on a scale. Therefore, the focus should be on skill enhancement rather than weight management.

    Body Confidence is Key

    Being a flyer requires an immense amount of confidence and trust, both in oneself and in the team. Body shaming, which sadly often comes from misconceptions about weight and role suitability in cheerleading, can damage this confidence. It is important to remember that body positivity and confidence play a crucial role in performance. They have a significant impact on how an individual carries themselves, interacts with their team, and performs on the mat.

    Safety First

    Weight does not correlate with safety in cheerleading, but correct technique and training do. Regardless of size, if a cheerleader is not trained properly or does not perform the stunts correctly, accidents can occur. Proper training includes learning to fall safely, perform stunts correctly, and communicate effectively with teammates. Safety should always be the top priority, not the cheerleader’s weight.

    The moderator of the r/cheerleading subreddit recently banned questions about weight and flyers and had a particularly succinct and insightful comment on the subject:

    “It’s entirely subjective. I’ve had flyers that were 90 Is that I couldn’t keep in the air because they weren’t good, and I have had flyers that were 140 Is that were easy to base because they were good. I’ve seen big people under stunts who just couldn’t get them up, and I have seen bean poles with tiny arms throw stunts all the way to extended single hand.”

    u/Pa5trick

    Inclusivity in Cheerleading

    Promoting the idea that only lightweight individuals can be flyers perpetuates unhealthy body image standards and excludes those who don’t fit this criterion. Cheerleading, like any other sport, should promote inclusivity. The flyer’s role should be based on an individual’s skills, strengths, and abilities, not on their body weight.

    Conclusion

    The belief that weight is a deciding factor in being a flyer is a myth that needs to be busted. It’s strength, skills, confidence, proper training, and a positive attitude that truly make a flyer in cheerleading, not their weight. Let’s shift the focus from weight to performance skills, and promote an inclusive and supportive environment for all cheerleaders. After all, the magic of cheerleading lies in the unity and strength of the team, not the numbers on a scale.

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    When Choosing Cheerleading Music, Consider This: The Ultimate Guide for Perfect Performance Music

    When Choosing Cheerleading Music Consider This: The Ultimate Guide for Perfect Performance Cheerleading Music

    By Steve Pawlyk

    Published May 16, 2023

    Cheerleading has evolved into a dynamic display of athleticism, spirit, and yes, music. Choosing the right cheerleading music can make or break your team’s routine, and at IPP Music, we understand that. So, how do you select the best cheerleading music that will make your team stand out at the next competition? Here are some key points to consider.

    1. Picking the Right Tempo:

    One of the first things to think about when choosing cheerleading music is the tempo. The tempo sets the pace for your entire routine, whether it’s a fast-paced, high-energy performance, or a more slow and dramatic display. At IPP Music, we offer a diverse range of premade and custom music options so that you can find the perfect beat for your team’s unique style and routine.

    2. Matching the Music to the Moves:

    A good cheerleading routine is like a well-choreographed dance—it pairs perfectly with the music. When picking your music, it should enhance and complement the moves in your routine. At IPP Music, our tracks can be customized to match your choreography, ensuring a seamless performance that will impress the judges and the audience alike.

    3. Ensuring Your Music Is Licensed:

    One of the major considerations when choosing cheerleading music is copyright laws. Using music without the appropriate license could lead to legal issues or even disqualification from competitions. IPP Music offers fully licensed music, giving you peace of mind knowing your team can perform legally and ethically.

    4. Customizing Your Music:

    When it comes to cheerleading music, one size does not fit all. Your music should reflect your team’s unique personality and style. At IPP Music, our custom music service allows you to tailor your tracks to your needs. You can choose the tempo, mix different songs, and even add in sound effects or voiceovers to make your performance truly one-of-a-kind.

    5. Considering the Audience and Judges:

    Finally, remember that your music isn’t just for your team—it’s also for the audience and the judges. Choose music that will engage the audience and impress the judges. If you’re unsure, our experienced team at IPP Music can help guide you in selecting tracks that are popular and impactful while still fitting your routine.

    Conclusion:

    Choosing the right cheerleading music is a vital part of creating a standout performance. It requires careful thought and consideration, and that’s where IPP Music can assist. We offer a range of licensed, customizable music options tailored to cheerleading teams. So whether you’re looking for premade tracks or want to create a unique mix, IPP Music has got you covered. 

    Remember, when it comes to cheerleading music, consider the tempo, choreography, licensing, customization, and audience appeal. Get in touch with IPP Music today and let’s create the perfect soundtrack for your next cheerleading performance.

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    Amplify Your Cheerleading Performance: Getting Loud in Cheer

    How do you get loud in cheerleading?

    By Steve Pawlyk

    Published May 16, 2023

    When you think of cheerleading, what comes to mind? Spirited chants, gravity-defying stunts, and yes, lively, high-energy music. At IPP Music, we understand the impact that the right soundtrack can have on a cheerleading performance. Whether it’s a high school pep rally or a national cheerleading competition, the music can make or break the performance. So, how do you get loud in cheerleading? Let’s dive into the world of cheerleading music to explore this topic.

    Getting Loud in Cheerleading:

    Cheerleading is all about projecting energy, enthusiasm, and spirit, and nothing does that better than the volume of your performance. But getting loud in cheerleading isn’t just about cranking up the decibels. It’s a combination of powerful vocals, coordinated team chants, and most importantly, booming, captivating music. 

    • Powerful Vocals:

    The first component to getting loud is the strength of the cheerleaders’ voices. Coaches work hard to train their teams to project their voices, enunciate clearly, and maintain a consistent volume. But powerful vocals alone aren’t enough. They need to be coupled with the right music to really amp up the energy.

    • Coordinated Team Chants:

    Team chants are a core element of cheerleading. The more in sync the team is, the louder and more impressive the chant. Effective chants are catchy, easy to follow, and fit well with the chosen music. 

    • High-Energy, Licensed Music:

    The final, and arguably most important, piece of the puzzle is the music. The right music can elevate a cheerleading performance from good to unforgettable. At IPP Music, we specialize in creating customizable, licensed cheerleading music that will truly make your performance stand out.

    IPP Music – Your Partner for Loud Cheerleading Performances:

    At IPP Music, we understand that cheerleading is about more than just cheers and stunts – it’s about the entire experience. That’s why we offer a wide range of customizable, licensed music that caters specifically to cheerleading teams. 

    Our music is designed to complement and enhance your cheerleading routines, taking into account the rhythm, pacing, and energy required in the cheerleading world. The music you choose can add that extra punch to your performance, helping you make the impact you’re aiming for.

    Licensed Music – The Legal Way to Get Loud:

    One of the most important aspects of choosing music for cheerleading is ensuring it is licensed. Using unlicensed music can result in hefty fines and penalties. At IPP Music, all our music tracks are fully licensed, meaning you can focus on your performance without worrying about legal issues.

    Customizable Music – Making Your Cheerleading Routine Unique:

    Another key aspect of getting loud in cheerleading is having unique music that sets your team apart. At IPP Music, we offer customizable music options. Whether you want to add a particular song, adjust the tempo, or include specific sound effects, we can tailor the music to suit your needs.

    Conclusion:

    Getting loud in cheerleading involves more than just raising your voice. It’s about a combination of powerful vocals, coordinated chants, and the right, high-energy music. At IPP Music, we’re here to help you amplify your cheerleading performance with our customizable, licensed music. Let us help you make your cheerleading performance as loud and spirited as it can be.

    Remember, in cheerleading, as in life, it’s not just about the noise you make, but the impression you leave. So, get ready to leave a lasting impression with IPP Music!

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    The Perfect BPM for Cheer Music: A Comprehensive Guide

    cheer music bpm tempo

    By Steve Pawlyk

    Published May 15, 2023

    Are you a cheerleader or cheer coach looking to perfect your routine with the right music tempo? Understanding the beats per minute (BPM) of cheer music is critical to synchronizing your team’s movements and timing. The majority of cheer industry professionals consider the ideal BPM for most cheer music to be around 146 BPM.

    Understanding BPM in Cheer Music

    BPM, or beats per minute, is a unit used to measure the pace of music. It tells you how many beats there are in a minute of a particular song or musical piece. In cheerleading, the BPM of the music plays a crucial role as it forms the backbone of the cheer routine’s timing and synchronization. 

    When it comes to cheer music, the consensus in the cheer community is that 146 BPM is the sweet spot. This tempo is fast enough to keep the energy high and the routine exciting, but not so fast that the cheerleaders can’t keep up.

    The Magic of 146 BPM in Cheer Music

    Why 146 BPM, you might ask? This BPM strikes the perfect balance between energy and control. At this pace, cheer routines can have a high-impact, dynamic performance without losing synchronization or risking safety. The tempo allows cheerleaders to perform their stunts, tumbling, and dance movements in time with the music, creating a seamless, rhythmic routine that is a pleasure to watch.

    Using IPP Music to Understand Cheer Music BPM

    IPP Music has become a go-to resource for cheerleaders and cheer coaches trying to understand the relationship between music counts and BPM. Their comprehensive guides and informative graphs provide valuable insights into how BPM affects the execution of cheer routines. By studying IPP Music’s resources, you can better comprehend why 146 BPM is often the chosen tempo for cheer music.

    Within every premade mix page on the IPP Music site, you’ll find helpful guides that show how to count music and match these counts with your cheer routine. These guides can be particularly helpful when choreographing routines to music with a BPM of 146, ensuring every beat is met with precision and enthusiasm.

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

    SLAM artwork
    Full_Out_130 mp3 image
    1 minute cheer mix
    WAKE UP THE FIRE
    SLAM artwork
    WAKE UP THE FIRE
    Full_Out_130 mp3 image
    1 minute cheer mix

    Conclusion

    In the high-energy world of cheerleading, music is not merely a backdrop; it’s an integral part of the performance. Choosing cheer music with a BPM of 146 can provide the right tempo to enhance the excitement of the performance while ensuring the safety and synchronization of your team.

    Whether you’re a cheerleader, a coach, or someone interested in the mechanics of cheerleading, understanding the BPM of cheer music is essential. Resources like IPP Music can provide you with the tools and knowledge you need to navigate the world of cheer music BPM confidently. Remember, the next time you’re selecting or choreographing to cheer music, aim for that magic number: 146 BPM.

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    Building a Strong Team: Strategies for Effective Cheerleading Squad Management

    Building-a-strong-team-Strategies-for-effective-cheerleading-squad-management

    By Steve Pawlyk

    Published March 6, 2023

    As a cheer coach, one of your main responsibilities is to build and manage a successful cheer squad. A strong team is essential to achieving success in cheerleading, both on and off the field. In this article, we’ll explore strategies for effective cheerleading squad management, and how to build a strong team that can achieve its goals.

    First and foremost, effective communication is key to building a strong team. Regular team meetings, whether in-person or virtual, can help to keep your squad members informed about upcoming events, practice schedules, and any changes to the team’s goals or objectives. It is also important to establish open lines of communication, and to encourage your squad members to share their thoughts and ideas.

    Another important strategy for effective cheerleading squad management is to establish clear roles and responsibilities for each squad member. This can help to ensure that everyone knows what is expected of them and can help to prevent confusion and conflicts. It’s also important to recognize and reward your squad members for their hard work and dedication, whether it’s through verbal encouragement or rewards program.

    Creating a positive and supportive team culture is also crucial for building a strong team. This means fostering an environment that encourages teamwork, mutual respect, and trust among your squad members. This can be achieved through team-building activities, such as bonding events and retreats, and by promoting a culture of inclusion and diversity.

    It’s also important to establish a clear set of team rules and expectations, and to enforce them consistently. This can include things like attendance policies, dress codes, and social media guidelines. By having clear rules and expectations in place, it will be easier for you to hold your squad members accountable and ensure that everyone is on the same page.

    Finally, effective cheerleading squad management also involves providing your squad members with the necessary resources and support to achieve their goals. This can include things like providing proper equipment, arranging for coaching and training, and even arranging for mental health support.

    In conclusion, building a strong team is essential to achieving success in cheerleading. By implementing effective strategies for cheerleading squad management, such as clear communication, clear roles and responsibilities, and positive team culture, you can help your squad members to achieve their goals and perform at their best. Additionally, by providing necessary resources and support to your squad members, you can ensure that they have what they need to succeed.

    In conclusion, building a strong team is essential to achieving success in cheerleading. By implementing effective strategies for cheerleading squad management, such as clear communication, clear roles and responsibilities, and positive team culture, you can help your squad members to achieve their goals and perform at their best. Additionally, by providing necessary resources and support to your squad members, you can ensure that they have what they need to succeed.

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    The Importance of Proper Nutrition for Cheerleaders

    Importance-of-proper-nutrition-for-cheerleaders

    By Steve Pawlyk

    Published January 21, 2023

    As a cheer coach, you play a crucial role in the development and success of your cheer squad. One important aspect of your squad’s performance that you may not think about is proper nutrition. Proper nutrition is essential for cheerleaders to perform at their best, both physically and mentally. In this blog post, we will explore the importance of proper nutrition for cheerleaders and how you, as a coach, can help ensure that your squad is getting the proper nutrition they need.

    First and foremost, proper nutrition is essential for maintaining a healthy body weight and preventing injuries. Cheerleaders need to have enough energy to perform the demanding physical activities required in cheerleading, such as stunts, tumbling, and dance. A diet that is high in carbohydrates and lean protein, such as chicken, fish, and legumes, will provide the energy needed to perform these activities. Additionally, a diet that is high in fruits and vegetables will provide essential vitamins and minerals that are important for growth and development.

    Proper nutrition also plays a crucial role in preventing injuries. A diet that is high in calcium, such as dairy products, will help prevent bone fractures and injuries. Vitamin C, found in fruits and vegetables, is also essential for maintaining healthy connective tissue, which can help prevent injuries. A diet that is high in antioxidants will also help to reduce inflammation, which can lead to injuries.

    Proper nutrition is also important for maintaining the mental health of your squad members. A diet that is high in omega-3 fatty acids, such as fish and flaxseed, can help improve mood and cognitive function. A diet that is high in vitamin B6, such as chicken and turkey, can also help reduce symptoms of depression and anxiety.

    As a coach, you can play a critical role in helping your squad members to maintain a healthy diet by educating them about proper nutrition and providing them with healthy meal options. You can also work with a nutritionist to create a meal plan that is tailored to the specific needs of your squad members. Additionally, you can encourage your squad members to drink enough water and limit their intake of processed foods and sugary drinks.

    In conclusion, proper nutrition is essential for the physical and mental well-being of your squad members. As a coach, you play a critical role in helping your squad members maintain a healthy diet by educating them about proper nutrition and providing them with healthy meal options. By ensuring that your squad members are getting the proper nutrition they need, you can help them perform at their best, both physically and mentally.

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

    SLAM artwork
    Full_Out_130 mp3 image
    1 minute cheer mix
    WAKE UP THE FIRE
    SLAM artwork
    WAKE UP THE FIRE
    Full_Out_130 mp3 image
    1 minute cheer mix

    Bring in more athletes to your gym

    Bring-In-More-Athletes-to-your-Gym

    By Steve Pawlyk

    Published January 21, 2023

    As a cheerleading gym owner, it’s important to consistently attract new athletes and build strong, cohesive teams. But how can you do this effectively? Here are a few tips to help you sign up more athletes and build better teams:

    1. Create a welcoming, inclusive atmosphere. When athletes visit your gym, they should feel like they’re part of a supportive, friendly community. Make sure your coaches and staff members are approachable and welcoming, and encourage your current athletes to be inclusive of new members.
    2. Offer a variety of programs. By offering a range of programs, you can attract a diverse group of athletes and build teams at different skill levels. Consider offering tumbling classes, stunting clinics, and team training sessions to appeal to a wide range of athletes.
    3. Utilize social media and other marketing channels. In today’s digital age, social media is a powerful tool for reaching out to potential athletes. Make sure to maintain an active presence on platforms like Instagram and Facebook, and consider investing in targeted advertising to reach more people.
    4. Host open gyms and demo classes. Open gyms and demo classes are a great way for athletes to get a feel for your gym and try out different programs. Consider hosting these events on a regular basis to attract new athletes and showcase your gym’s offerings.
    5. Don’t forget about cheer music! A crucial element of any cheer routine is the music. When it comes to purchasing cheer music, be sure to check out IPP Music. We offer a wide selection of high-quality cheer tracks at affordable prices.

    With these tips in mind, you’ll be well on your way to signing up more athletes and building better teams at your cheerleading gym. And remember, always keep things lighthearted and fun – after all, cheerleading is all about having a good time!

    Steve Pawlyk Signature Full

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

    SLAM artwork
    Full_Out_130 mp3 image
    1 minute cheer mix
    WAKE UP THE FIRE
    SLAM artwork
    WAKE UP THE FIRE
    Full_Out_130 mp3 image
    1 minute cheer mix

    Cheer Gym Tips – Partnering with Local Schools

    Cheer-Gym-Tips-Partnering-with-Local-Gym

    By Steve Pawlyk

    Published January 19, 2023

    As a cheerleading gym owner, partnering with local schools can be a great way to attract new athletes and grow your business. By offering specific athletic clinics and signing up students to your gym, you can tap into a whole new market and build stronger relationships within your community. Here are a few tips to help you partner with local high schools and middle schools:

    1. Reach out to school administrators: The first step in partnering with local schools is to establish contact with school administrators and coaches. Set up a meeting to discuss your gym’s offerings and how you can work together to benefit the school’s athletic programs.
    2. Offer specific athletic clinics: Once you’ve established a relationship with local schools, consider offering specific athletic clinics to their students. For example, you could host a tumbling clinic for cheerleaders or a stunting clinic for aspiring cheer athletes. This will give you an opportunity to showcase your gym’s offerings and attract new athletes.
    3. Sign up interested students to your gym: After hosting a clinic, you may have students who are interested in joining your gym. Encourage these students to sign up and take advantage of your gym’s programs and offerings.

    By following these tips, you can effectively partner with local schools and attract a new pool of athletes to your cheerleading gym. Remember to be proactive and stay in touch with school administrators and coaches, and don’t forget to showcase your gym’s offerings through specific athletic clinics.

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    LIMITED WORLDS DIVISION EXPLAINED

    LIMITED WORLDS DIVISION EXPLAINED

    By Cat Weeden

    Published April 18, 2022

    We have all waited 3 LONG years for the return of “The True Worlds Experience.” 3 long years for international teams to return. 3 long years for the fans to sit from sunup to sundown to watch the best of the best duke it out one last time. 

    After the 2020 Worlds was canceled (understandably), we were all grateful to be back in action in 2021. But the experience was just not the same. There were hardly any spectators, most teams only competed in person 2-3 times leading up to the World Championships and there was a noticeable absence of international teams. It was an all-around strange year, but man, were we so thankful to be back in Orlando. 

    For the first time since 2018-2019, we all experienced a real competitive season. Albeit, a very strange regular season, but we all competed multiple times, the biggest and best events were back in person (NCA, Jamfest, and Jamz) and our kids returned fully to the sport they love. Beyond these factors, there was an extra magical air to this season. The addition and mystery of the Limited All Girl and Coed Worlds Divisions. 

    The 2022 World Championships will feature 3 NEW division offerings for US Based Teams, Limited XS/SM Sr 6, Limited XS Coed and Limited Sm Coed 6. For your team to have qualified for these divisions, you must meet 3 standards: 

    1. Any team participating in Limited must be your brand’s ONLY worlds team. 

    2. Your Team must be a Senior Club Level U.S. Based team 

    3. 22 or less members. 

    These divisions are not exclusionary of any size gym, as long as you meet the three requirements, you’re in. 

    The History of How we got here

    During the 2017 D2 Summit, USASF announced the addition of the XS worlds division. The parameters to participate were that you had to have only 1 Worlds team under your brand, and your team had to be 14 participants or less. At the time, the smallest worlds division size was “small” which was up to 20 athletes. For a smaller Worlds gym that had approx 75-125 athletes, having 20 Worlds athletes would mean that approx 20-45% of their program would need to be Worlds athletes in order to field these teams. The max number of 14 was an opportunity that created positive ripples in the small gym community for years.

    That very first year of XS was MAGICAL. There was a sense of hope that we had never felt before on the world side. We would have the ability to compete on the Worlds stage, in a division that was more realistically attainable for Smaller D1 and D2 gyms. We were in regular season divisions of other teams that looked like us and were developmentally at the same place as us. 

    We had 1 year. One fantastic, magical, wonderful year of this division with the limitations for participation. By the end of the season the gyms with more than 1 Worlds team made a full court press to not be excluded from Extra Small. At the time it was devastating for the division to be opened to everyone. In retrospect, the mistake was that it was a new SIZE category and that the option to field smaller teams SHOULD have been inclusive of everyone. 

    Since the inclusion of Extra Small, Non-Tumbling Coed and All girl, Senior Open Small Coed and All girl, Senior Open Large Coed, Int Small Coed and numerous other divisions have been adopted by Worlds. Each division added serves a purpose and helps bridge gaps in the World’s fabric. 

    Over the last 4 years, the Worlds dynamic has drastically changed. There are no longer 50+ teams in Small Coed and All girl. Large Senior and Large Senior Coed remain the title divisions of the championships, but they are dramatically smaller in size. Non-Tumbling and Senior Open Small Coed have EXPLODED in the US and Extra Small has taken its place as the largest coed and all girl club divisions at Worlds. 

    While divisions have been continuously created to fill gaps, there hasn’t been anymore regard to the creation of divisions that are focused on further developing the Worlds opportunity amongst all types of gyms. What we do know is that according to USASF, D2 gyms are approximately  83% of the allstar gym industry. Yes, you read that correctly – at least 83%. We know that this number is probably TOO LOW based solely on the amount of D2 gyms that do not participate in USASF, so that number is probably closer to 92%, conservatively. 

    We had divisions for athletes over 18 (Open/ Int Open), for club teams of different sizes (Extra Small, Small, Medium and Large), for Athletes that do not tumble, but still deserve the right to participate (Non-Tumbling all girl and coed) and if you look at the international spectrum, they have many more additional options that are direct reflections of the everchanging allstar landscape. However, no division for gyms that reflect possibly 92% of the industry… It didn’t make sense.

    During the USASF National meeting in Charlotte, the Limited divisions were brought for discussion, and were overwhelmingly agreed upon by D2 and D1 gyms in attendance. There would be no gym size limitations on them, anyone could participate, and they would not be a new exclusionary size category.  The idea would be that while for the 21-22 season they would not be stand-alone divisions, they would be their own divisions for the World Championships. Mid-Summer the divisions were made official.

    The Mystery Surrounding Limited

    Since Limited was not a stand-alone division in 21-22, no one really KNEW who would participate in the divisions at Worlds. Would teams that qualify, but have had success in the standard divisions choose to stay in the standard divisions or would they participate in Limited? There have been many assumptions, guesses and predictions about who would be in the divisions, but up until last week, no one knew for sure.

    That mystery has been nerve wracking, but also very exciting. By not having to declare until you registered for the World Championships, no one really knew what these divisions would look like. Now that the first Worlds schedule has been released.  We now know that Limited has not only been well received by D2 gyms, but even more by the D1 gyms that qualify. This was absolutely the hope. We have previous World Champion Teams, many Worlds Finalist teams, and teams that have been right outside of the podium for years. 

    Limited by the Numbers

    (As of 4/18, The numbers are anticipated to grow since some teams are not classified correctly)

    Limited DIVISION
    Limited Small Coed
    ___________________________
    Teams: 11
    Paid Bids: 3
    Limited DIVISION
    Limited XS Coed
    Limited XS Coed will be the SECOND largest Club Coed division, following XSC
    Teams: 10
    Paid Bids: 3
    Limited DIVISION
    Limited SM/XS All Girl
    Limited All girl will be the SECOND largest Club all girl division, following XS
    Teams: 18
    Paid Bids: 7

    The Future of Limited

    The future of Limited is currently up in the air, with USASF commenting that they would like to see what participation at Worlds looks like and how the division goes next weekend. There are many more questions hanging in the air about Limited’s future, but I think it’s fair of USASF to wait until after its first run to decide its long-term fate. 

    Will Limited be back at Worlds 2023?

    Based on 2022 Worlds participation alone, I would call this a YES. With at least 40 teams participating, 13 Paid Bids and many more teams already declaring that they will be out of Open divisions to participate next season, I think there is no way Limited disappears for 2023 Worlds.

    Will Limited become a Standalone Division for the 2022-23 Season?

    This is up in the air. I think the mystery surrounding Limited and its participants was fun this year, but going into Worlds, there were a lot of teams that were classified and listed in wrong divisions on the first schedule. Some didn’t note Limited on registration and believed it would automatically populate them into the division, so it’s not really at the fault of USASF.  However,  this would be an easier process if we were ‘Limited’ all year. Also, there is value in competing against the correct teams all year and not only seeing your competitors at Worlds. If it isn’t granted stand-alone division status next season, which it should, it should at least become a Division Split that EP’s are allowed to use. 

    Does the inclusion of Limited dilute Worlds?

    No. While it feels like there are so many Worlds Divisions and Champions, the reality is that the number of teams that participate at Worlds represent less than 3-5% of the TOTAL membership of allstar cheer. The World Champs, even with 40 divisions, are less than the top 1% of active allstars. Back when there was one All Girl and one Coed winner, allstar was dramatically smaller. The participation has exponentially grown at a rate that called for more divisions and levels. If you are strong enough to take down 17 other teams in Limited All Girl 6, you have earned the right to the World Championship Title. 

    Should franchises be allowed to participate in Limited?

    In my opinion, no. The division has specific qualifications around it and within those parameters the division is already alive and well and could double in size within the next year. Even though some franchises are smaller in size, they are still a part of very successful brands, and they still have many options for divisions without the ability to participate in Limited. There are many benefits to being a part of a strong national brand, but there are also drawbacks, and to me this is one of them. This division is about development in the same way Non-Tumbling is about offering a division to kids who are not strong tumblers. 

    Is Limited a Fast Track to the Podium?

    We have divisions at Worlds where you wake up as AT LEAST a Bronze Worlds Medalist. Or you must take down 1 team to Globe. Take it, these are the most talented, best coached, most storied, and outright toughest divisions of Worlds, but that doesn’t change the stats. Whoever wins Large coed, has to move mountains to do it, and they deserve every second of glory and infamy for doing it. With the Limited divisions already being second largest in club division size, I would go as far as to say that these divisions are legitimate, hard and going to be unpredictable. 

    Not Everyone Should be able to Compete at Worlds?

    Are you the Worlds gatekeeper? Am I? Is your mom? No none of us are. And again, less than 3% of the industry gets to even compete. No one behind a keyboard, a screen, a group text or behind nasty comments gets to decide who can participate, USASF does. You get a bid or you don’t. You go and hit or you don’t.

    Who are the Front Runners for Limited?

    That’s the best part of these divisions, IT’S ANYONE’S GAME. When was the last time a Worlds Division felt like that?

    My final thoughts on Limited

    I hope every team in the 3 divisions go out this weekend and performs the routine of a lifetime. I hope any given day the best team of that day wins. I hope that every kid who has waited their turn to compete at Worlds, in their home gym uniform, lives the dream this weekend. I mostly hope that the MAGIC we found 4 seasons ago lives on through Limited. 

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    Tough Times Don’t Last

    Cheer Coach blog

    By Cat Weedon

    UpdatedJanuary 14, 2022

    They say ‘Tough Times don’t last but Tough People Do’

    And these my friends, are the toughest of times. It’s about time we had a very honest conversation about it.

    As Coaches, Owners and Directors we thrive on structure, order and on controlling chaos. But right now, there is very little ability to do any of this. Every day brings new challenges that we never anticipated we would face. Every day brings more decisions that need to be made accurately and swiftly. SO MANY DECISIONS. The sheer number of daily decisions can be almost paralyzing.

    I see you calming the storms, keeping the ship on course, and leading with confidence. I also see the days its hard to get out of bed and face the realities of what today will bring. I see the struggles to leave it all at the door, to have something left to give so you can be Mom, Dad or Spouse. I see the stress of wanting to NOT be another person or institution that have let these kids down. I see the highest of the highs and the lowest of the lows that are hidden behind your game face.

    I feel for the constant changing of routines. I feel for the daily texts and calls asking for kids to step up and compete an additional routine. I feel for every coach having to comfort a teary kiddo that they may miss this event, but they will be back for the next. I feel for altering every hope and dream we had for our teams at the beginning of the season. Those hopes and dreams are still there, but they look different every practice. Today it’s to stay in range on tumbling/ stunts with fill ins, tomorrow its to try to address bandaids you’ve put on routines just to make it through the last event, the next day its just do what we must do, to get this team on the floor this weekend. 

    I hear the tenacity in every owner and coach that has refused to give up. Just keep swimming, keep putting one foot in front of another. I hear the parents who are rallying behind their gym leadership with kindness, understanding and grace. I hear the pleas for just one normal week. Just one event where the roster this week is the same as the one last week. I hear the compassion of coaches that know this kid just needs your kindness and love, not the correction. I hear the pride of the hitting against all odds. I also hear the tears in the car on the way home convincing yourself you’ve done the best you can do today.  And you have! You did the best you could and you should be proud of that. 

    Your battles are my battles too. We are wearing so many hats, and filling so many roles that it can be overwhelming:

    OWNER:

    Navigating owning a business dependent on children during a 3 year long pandemic

    GYM MEDICAL DIRECTOR:

    Tasked with enforcing everchanging CDC Protocols, calculating Days of Quarantine, and determining who is back in time to compete any given weekend

    COACH:

    Responsibilities to multiple teams’ success despite the challenges. Because parents want to see results and let’s be honest, we need the good results to recharge the empty tanks. 

    CHOREOGRAPHER:

    Sometimes you’re putting a ‘Bandaid’ on a routine, and sometimes you’re totally having to rethink sections depending on who is on the floor this weekend.

    DOCTOR:

    Eye’s down a kid, thinks to myself “did that kid just cough 3 times, was it dry or wet, do they sound sick or did the dust get them, does she seem like she feels ok? Racking my brain… I don’t think mom said Suzy wasn’t feeling good.” Everyone quick water break, Suzy sis come here, you’re not in trouble! “ How are you feeling?”

    THERAPIST:

    Kids are hurting and they need you. Sometimes they need encouragement, sometimes a stern push in the right direction, sometimes they need to be held accountable and sometimes they just need hug. The pressure can be debilitating on cheer athletes right now. Especially with the current Anon culture. Gyms are doing their best to keep kids competing, even with out-of-level fill in athletes, only to be slammed for not perfect performances. Anons should be ashamed of themselves. We are doing our best. 

    PSYCHIC:

    Answering questions about events that are over 30 days away is a stretch right now. Honestly, most of us are  functioning at a 3-4 days in advance place right now. But parents want reassurances that comps are going to happen, that money invested in flights and hotels won’t be lost, that all of this will lead to end of season events their kids are hoping for.

    And we give them those reassurances the best we can, all while understanding that 2 years ago Cheer Stood Still. Every email, call, post or text now includes “as far as we know”, “Based on the information we have”,“ If anything changes you will be the first to know”, or “ They’re saying the event is a GO”

    Escapism: (noun) the tendency to seek distraction and relief from unpleasant realities, especially by seeking entertainment or engaging in fantasy. 

    I have read 8 books since Jan 1st. Though I have always loved to read, every free second I have right now, I’m reading. I’m staying up all hours of the night to read it is consuming me.  Tabbi M my cheer BFF called me out, rightly so, for using reading as a method of escapism. She was 100 percent correct.

    I am ESCAPING into books, because my current reality as a Coach and Gym Owner is not always pleasant. This moment in time is HARD.  I’m lucky that I can escape into a book, but others may not have safe outlets that help them cope with the world around them right now.  Pour into them, give them grace and support, its so needed right now. 

    But there is light, and hope, and daily reminders of why we all CHOOSE this industry

    Let me tell you something about every coach and owner I know, no one can match their tenacity. No one problem solves better, and no not one of them will give up on these kids or this season. 

    The greatest mistake we made, was believing that the 2020-2021 season was the worst it was going to get. We let our guard down. To a certain degree, last year was a walk in the park compared to now. We all competed a lot of virtual events, and while those were challenging, if you had the time and willpower you could get a zero for submission. Now the battle is making through the week leading up to competition. It feels like a total win to just be on the floor. 

    Tough Times Don’t Last, Tough People Do.

    And we are TOUGH

    Keep fighting the good fight, Keep Livin the Dream.

    Cat Weeden Signature Full Wht

    How Cheerleaders Can Improve Their Flexibility

    cheerleaders flexibility

    By Dr. Scott Christie

    Published September 24, 2020

    Did you know there are three main determinants of your flexibility potential?

    They are:

    Did you know there are three main determinants of your flexibility potential?

    They are:

    1. Your neuromuscular system

    2. Your joint capsules

    3. Your joint structure

    Neuromuscular System:

    Your nervous system and muscles are the largest determinant of your range of motion. The brain will create tension in the muscles surrounding a joint in order to protect it as you move closer to an end range of motion.  

    The reason the nervous system does this is to ensure your joint stays in place and does not move out of place. Therefore, the stronger you are or the more stable your joint is as it gets closer to its end range, the greater range of motion can be achieved.





    How do we create a greater range of motion?

    The best way to improve your range of motion in this scenario is to use different contract and relax methods.

    For example, use a partner, lie on your back, have your partner help you move into a heel stretch position. Once you are in position, resist your partner who is trying to push your leg further.

    Do this for 5 seconds then relax. Repeat 5 more times. You can also do this with a stretching strap.

    Joint Capsules:

    The second area of restriction comes from your joint capsule which helps hold two bones together and can become stiff or can already be stiff based on your genetic make-up. 

    The best way to improve your joint capsule flexibility is to hold your stretches longer. Once you are done stretching you should do some contractions at your newfound end range so that you are strong in this new position.

    Stretching like this every day is key to long term flexibility increases. 





    JOINT STRUCTURE

    Lastly, the structure of your joint can dictate how far a joint can move. For example, some athletes will have a fairly deep hip socket and as such they will not be able to increase their range of motion at this joint.

    However, they can employ other strategies like tilting their hip or flexing their back to be able to get their leg up higher. This may not be ideal, but the body ultimately is the boss.

    As you can see, each area discussed above will respond differently to how you can achieve improved flexibility. There are also other strategies like vibration therapy and rolling but at the end of the day the most important takeaway is to stretch daily. 

    For tips on stretching, you can visit Cheer District’s Stretching Series on their YouTube channel.

     




    Your Mix Can Now Have Audio on Varsity TV

    Your-Mix-Can-Now-Have-Audio-on-Varsity-TV-ippmusic

    By Steve Pawlyk

    Published September 21, 2020

    We have some good news!

    Your mix can now have audio on Varsity TV.  Fear of copyright law violation and potential lawsuits have burdened the cheer community with having to watch videos of their favorite teams in silence.  Moreover, viewers have been paying subscription fees year after year for an incomplete service.  However, this season Varsity TV, Flo Cheer and a few music production companies, such as IPP,  have come up with a solution!  I can almost see the excitement on your face.  I bet you’re saying, “about time” right now.

    Want your mix to be streamed with audio?  Here’s what you have to do.  First, you’ll need to choose content for your mix that comes with synchronization rights.  More specifically, transferable synchronization rights.  You’re scratching your head right now. I know.  Bear with me though. I’ll help you out.  Without getting into some technical mumbo jumbo regarding licensing it can be summed up easily:

    Avoid cover songs

    Purchase a full custom mix or select content from a licensing platform such as  www.songsforcheer.com

    Work with a cheer music production company, such as IPP, who has a synchronization agreement in place with FloCheer

    Technically, you’ll be all set if you work with one of the cheer music companies who have an agreement in place.  Just let your production company know that you want your mix to have audio when streamed.        

    The only question we have left to answer for you is, which production companies have an agreement with FloCheer?  There are only 4 companies (IPP is one) that I know of at the time of this blog. My best advice would be to contact your production company and ask them. If they do not have an agreement with FloCheer then you should encourage them to reach out to get a contract in place. You’ll definitely be disappointed if every team in your division has audio on their stream except for you.  Your music is a major part of your routine and the whole world should hear it!            

    Steve Pawlyk Signature Full

    Shifting your Mindset

    Law of Attraction Cheerleading

    By Liz Scumaci

    Published August 28, 2020

    What is the Law of Attraction?

    People have been practicing the belief that positive energy attracts positive outcomes for hundreds of years, but it wasn’t until the early 19th century that this practice was coined the Law of Attraction. Every individual emits a distinct frequency that can be as high or low as they want. Higher frequencies attract positive experiences while lower frequencies attract more negative ones.  It may seem simple, but it takes a lot of time and patience to fully master the practice of matching frequency to desired energy.

    I adopted the Law of Attraction as a daily exercise in my life 10 years ago and haven’t looked back since. I saw a need and a want to always have a solution based mindset. Having a solution based mindset and a positive attitude towards the Law of Attraction is the perfect formula for success. Through the utilization of this practice, I continue to grow my business to unimaginable heights. My continual high frequency attracts positive life experiences which I attribute to the success of GlitterStarz. 

    Turning Uncertainty into Positivity

    Turning uncertainty into positivity, and ultimately prosperity, starts with just changing your energy. In order to do this, you must first start by shifting your mindset. “I am,” statements are a great start. For example, if you are worried about having to close your gym then verbally assure yourself, “I am going to figure out a plan to keep my gym open.” Speaking this truth into the universe will boost the frequency you are emitting, thus attracting more positive life experiences.  Simple wishful thinking won’t cut it.   It is important to completely rewire your internal thinking, so that it aligns with this new mindset. Following simple steps will help boost your frequency in turn generating more desired outcomes. 

    Steps to Success

    In a recent virtual meeting, I provided gym owners with several ways to increase their frequencies. The first being, the “I am” sentences as mentioned above. I recommended compiling all of the previous doubts into new positive statements. Create daily, weekly and monthly goals that help bring the “I am” statements to life. It is important to keep track of your accomplishments along the way in order to practice gratitude, so keeping a journal is highly encouraged. The most important step that is crucial for your frequency to increase is rehearsing your victories. Using all five senses try to envision yourself accomplishing those goals. How does it look, smell, taste, feel and sound? This mental image should always remain present in order to help align your frequency with the desired outcome. 

    Shifting your Mindset GlitterStarz Attraction Cheerleading youhitzero ippmusic com attraction

    Have Patience

    Trusting in positive thoughts to yield positive outcomes is a great start to practicing the Law of Attraction.  However, there is much more to this theory when practiced. I provide an in-depth summary of the Law of Attraction and several steps to increase frequency. It is important to be mindful of your thoughts, feelings, gratitude and most importantly trust in the universe. It will deliver whatever the focus of your energy is and remember it will grow.

    Liz Scumaci

    Owner – GlitterStarz, Inc.

    instagram.com/glitterstarzinc

    Cheerleading Practice Design Guidelines

    Cheerleading Practice Design Guidelines by Dr Scott Christie youhitzero ippmusic com 1

    By Dr. Scott Christie

    Published August 17, 2020

    Cheerleading Practice Design Guidelines

    5 ways to reduce athletes’ risk of avoidable injuries

    When designing a practice plan the main goal should be to put into place the appropriate elements of implementing the perfect routine. In order to achieve this goal, special attention must be paid to developing skills safely and efficiently, mitigating injury risk and ensuring your athletes have the adequate physical and mental capacity to handle the intensity of practices and performances.

    One of the biggest obstacles in cheerleading is being able to ensure that you have full attendance at practice. A coach constantly has to deal with athletes missing practice due to sickness, vacations, weather, other unanticipated events, as well as injuries in and out of practice. Most of these factors are uncontrollable but a coach does have a significant control over avoidable injuries occurring during practice.

     

    To help with achieving full team practices, below are five ways to reduce your athletes’ risk of sustaining avoidable injuries.

     





    1. Chunking your practice (10-15 mins sections)

    Chunking your practice is good for two reasons. First, by changing up your activities into small 10-15-minute chunks, you can avoid unnecessary mental and physical fatigue that comes with staying on one movement pattern or skill for too long. Secondly, from a memory acquisition standpoint chunking your practices creates faster learning of skills.

    2. Control fatigue

    Pay attention to your athletes’ body language. As a previous coach, I know it is very easy to get upset with the poor performance of your athletes at times and as a result push them harder to help develop ‘mental toughness’. This strategy more often than not will lead to an avoidable injury. Cheerleading requires high power outputs and fatigue will reduce an athlete’s power production significantly which can lead to increased risk of injury (especially near the end of practices).

    3. Use vivid visualization

     

    Vivid visualization allows for more practice time without actually performing the skill. This can be done at home or at practice once the athletes are too tired to continue safely.

    4. Monitor overtraining

    Many sports have their athletes fill out short mental health questionnaires out on a daily basis. There are many stresses taking place in an athlete’s life outside of cheerleading. It is important to be aware of this and monitor it on a daily or weekly basis. Try to remember that as much as cheerleading is all about the team, a team is still made up of many unique individuals that require different coaching methods.





    5. Improving physical fitness

    Athletes that are extremely physically fit are better suited to be able to handle the high physical and mental demands of cheerleading practices and performances. Most sports have their athletes work on their fitness between practices, cheerleaders should be doing the same!

    For more information from Dr. Scott Christie please visit our website’s resource page at www.cheerdistrict.com. Interested in implementing training programs backed by science within your gym community? Email support@cheerdistrict.com for more information.

    About Dr. Scott Christie:

     

    In the Spirit of Safety

    spirit of safety YHZ ippmusic com

    By Jess Forte

    Published August 10, 2020

    Social Distancing. Quarantine. Travel Ban. Pandemic. Asymptomatic. Pivot. Masks. Sanitize. New Normal. Apex. Virtual…

    These words have become what we wake up to every morning, what we talk about with our families, in “social” situations, at work. They infiltrate our heads as we lay down to sleep at night and try to hold onto the hope in our hearts that it will pass. This is our reality now, and it happened so abruptly that we didn’t even have the chance to process it. We are LIVING it. Breathing history, inhaling the narrative of a nation enveloped in fear of the unknown. We can either let it consume us, or we can fulfill our duty as the spirit of the country. Our friend and longtime industry professional/coach, Jeff Manhart, put it best:

    “Remember it’s the cheerleaders that continue cheering when down 20 points with a minute left. While some fans head for the exit before time runs out, it’s the cheerleaders that are out on the floor after the game for one more fight song, or school song. Remember what we are: we are the people going nuts and loving life when our situation is going great! But what we also are is “HOPE” when our backs are against the wall. In my mind it will be the “cheerleaders” that won’t give up until the game is over.”

    So, when given the “go ahead,” every gym in America created a “re-opening plan” in accordance with their own state guidelines and with the National CDC recommendations. Intensity Athletics in Albany, NY followed suit. New York was the last state to allow competitive cheer to resume in any capacity. So we are cognizant that the hesitancy with which we were allowed to reopen is still looming, so we needed to be as calculated and CAREFUL with our plan as possible.




    The first thing that we did was a morning check in every day about any changes in the state of the pandemic and any regulations regarding our ability to operate. Watching our Governor (Andrew Cuomo) everyday at 11:30am became a ritual. This allowed us to gauge the process in regards to the reopening of other industries in preparation for our own to be released. We created a Phasal Reopening Plan which ultimately we were never able to implement as our gyms were not allowed to open in any capacity until the FINAL PHASE (July 6).

    As soon as our sport guidelines came out, we read through them all and created a document with all of the regulations that would apply to our staff and our customers.

    We then did a “walk through” of the gym and took notes on how to make each room compliant and what potential hurdles we would need to overcome. This allowed us to create a “To Do” list of things that needed to get done in preparation for reopening which we dictated in a separate document, along with a list of supplies we needed to purchase:

    • Gloves
    • Hand Sanitizers and Refill
    • Ice Bags
    • Ice
    • Lamination Paper 
    • Bleach Cleaner
    • Floor Stickers
    • PlexiGlass
    • Disposable PPE
    • Lysol
    • Lemocide
    • 3 Fumigators
    • Paper Towels
    • Automatic Paper Towel Dispensers
    • No-Touch Thermometers
    • 3M duct tape

    All hands were on deck! Our staff each took responsibilities and got to work! Laminating guidelines, putting tape on the floor for social distancing, creating a gym entrance process. We even created a video that we pushed out via email, social media, and our website so parents and athletes knew what to expect and how they could stay compliant with the guidelines we needed to follow.

    https://www.youtube.com/watch?reload=9&v=kRQ0fV4U7kk&feature=youtu.be&fbclid=IwAR27vAWlYlmUNFwpGgT5c4-do2HVeqDmLw9SIwz_Ik4VE2cdcdMFxMTpTbw

    It took us at least a week to prepare for the BIG DAY! And still, we were nervous to press play. July 6 came and each staff member was ready! The multiple zoom staff meetings we had prior to opening day were important in creating cohesion where not only did everyone understand the plans, but they were “all hands on deck,” so to speak. All of the Intensity Staff was willing to not only do their designated jobs but to pick up the slack if something needed to get done, whether that was bring a child to the bathroom, open up doors for parents, run to the store to grab something last minute. 

    Currently, in NY State nothing has changed since July 6 in the way of regulations for our sport. They have not tightened or loosened. We are playing it incredibly safe as we do not want to take advantage of this opportunity to physically operate after being virtual for so long. Right now, “group trainings” are not (and cannot be) mandatory. We set up a computer at every practice and create a google meets link which we attach to our google calendar which is shared with each team separately. This way, team members who do not feel comfortable coming into the gym, or are quarantined from it, can still participate! All of our practices follow social distancing, so we are not stunting at all. We are training with backpacks! And “stunt buddies!” We adapted these techniques and trainings based off of Spring CDT’s BASE system!




    Kenny Feeley is a mastermind when it comes to stunting and his ability to pivot in this setting and to create a system so that our athletes are able to maintain (and gain) strength and technique for our sport is genius! This, coupled with some of our own drills have allowed our athletes to mimic the movements of stunting without actually doing it. We have created 2.5 minute stunt workouts to IPPs 8-count track that we repeat. Check one out HERE!

    We are confident that we will have no problem getting back into the groove of stunting once it is safe to do so.

    It is so important to us to put the athletes first right now. Every family’s situation is different, so it is very important to us to be aware of this and make sure we are not making any families feel uncomfortable. We are also very aware of the reality of what would happen if a breakout happened at our gym. We need to be looking 10 steps ahead. If we were to have multiple athletes with COVID in our location, we would need to shut down again, losing revenue and potentially customers. It could cause the government to tighten restrictions on all NY State All Star Programs. Not to mention, our athletes contracting it could have serious health ramifications for them and their families. Because of this, we are 100% abiding by the NY travel ban. We are also sending athletes home if they have ANY symptom whatsoever. Headache, tummy ache, cough, runny nose. You name it, they are going home! We even have our bathrooms labeled by which floor the kids are practicing on for contact tracing! We are going by the motto that “you can’t be OVERCAUTIOUS!”




    Today I asked an athlete who was frustrated about the situation, “who won the race? Did the hare win? Or the tortoise?” Right now, patience will win out. We have a responsibility to our athletes to keep them safe. They are trusting us. And most importantly, their parents trust us. That is a huge responsibility. When they are dropped off at our front door, as we take that temperature and escort them to their “x” on the spring floor, their well being lies in our hands. Right now we show our families that we are that “home away from home.”

    We need to be the constant in their lives. We were there virtually the moment the pandemic shut us down. We were there to “foot-five” the kiddos after they did their back handsprings for the first time again in 3 months. We will be there this season in whatever capacity we are able to practice (and compete) our sport! The kids need us to be that constant, but also need us to have their best interest at the forefront. The health, the wellbeing, and the safety of each athlete is the priority in the “new normal.”

    Remember, we are making history. Let’s do it right!




    Why Hiring an HR Professional is Worth the Time and Money

    Why Hiring an HR Professional is Worth the Time and Money

    By Joyce Whitaker

    Published April 30, 2020

    Human Resources Includes You!

    You may be asking yourself

    “What does HR have to do with me or my industry for that matter?” 

    Glad you asked! HR is so much more than being the event hostess or ensuring there are treats in the break room. 




    These days we are asked to provide metrics on engagement, productivity, ensure a safety and security plan is in place in event of a crisis (such as the one we are now facing), interpret employment law to ensure that a business is compliant or offer our advice in C-Suite situations. HR professionals have become true leaders for clients and organizations.

    Oftentimes many of you are trying to get a deeper understanding of hiring employees (taxes withheld via a payroll or accounting service) vs. an independent contractor (reporting their own income on their tax return).

    HR professionals will analyze the current positions established in your gym and determine whether the work being performed meets Fair Labor Standard Act (FLSA) duties, test and requirements. Improper classifications could result in hefty penalties and fines; not to mention back wages from the start date of the infraction if the individual you hired as a contractor is truly an employee. 

    This could shut a business down quickly. Ouch!

    Always remember you are operating a business first and foremost. More and more small businesses are being audited so please remember that when defining your business model.

    Speaking of Independent Contractors….

    Be mindful when hiring contractors to always define the working relationship including the scope of work to be performed, start and end date, agreed compensation and additional items such as what the employer will provide (Ex: 1099 Misc form)  through a well crafted document. Get everything in “writing!”




    We are now trying to prepare for our new normal and what our lives will look like on the other side of this global crisis.  Ask yourself, “Am I prepared for the next natural disaster or global pandemic?”

    If the answer is Yes, then WOO-HOO! But, if your answer is No, there is no time like the present to design a crisis response plan. A plan of this magnitude can calm your fears, save your gym time along with money in the long term as it allows you to:

    • Identify your threats (e.g., whether your region is prone to floods or tornadoes or the potential of another global pandemic) 
    • Create a written communication plan for your athletes, parents and vendors. 
    • Develop a plan to keep your business going during the crisis.
    • Test your communication and crisis response plan with real world exercises.

    During this unprecedented time, keep in mind what your gym will need to remain sustainable and think about some of the other services that may be available:

    • Live and Virtual Training Sessions on Harassment, Leadership and more
    • Document and Handbook Design (Editable Forms)
    • HR Audits and Strategic Planning

    Remember we are in this TOGETHER!

    About the author

    joyce whitaker_youhitzero_com profile_photo

    I’m a unique stakeholder with a wide range of experience as an HR Executive for an Event Producer, an Allstar parent and Collegiate Spirit Coordinator & Coach. I understand what’s happening with your business model from a bird’s eye view.  My calling is helping people and I’m here to help in any way I can!

     




    Home Quarantine Workouts by Jess Forte of Cheer Intensity (with videos)

    Home Quarantine Workouts for Cheerleading

    By Jess Forte

    Published March 20, 2020

    This is our world...

    I often liken the anticipation, the adrenaline we experience to climbing that first major drop of the highest roller coaster in the amusement park. It’s “Scary” in a sense, but also exhilarating!  This sense of “fear” has ironically preceded almost anything and everything great in my life. Or is it not irony? 


    One of my Level 5 athletes was walking to perform in A Hall at NCA Nationals a few weeks ago and asked me “why do I keep doing this, even though I feel like I am about to vomit? But I continue to want to cheer, to put myself back on that stage?”

    On Deck
    The butterflies
    The jittery hands
    The lights blinding
    The roar of the crowd
    The smell of sweat
    The 9 panels
    The music starts
    A snap, a wink, a smile
    Let’s go
    The point stunt
    The last pass
    Your coaches’ eyes scream “you’ve got this!”
    The final structure
    The last pose
    The embraces
    The tears

    I recently read a book entitled “Fearvana” by Akshay Nanavati. He firmly believes that fear is an essential element to unlocking our potential, our success, and our passion. That finding and enduring a worthy struggle can open doors that we didn’t know existed and allow us the ultimate amount of  bliss and fulfillment. So basically, All-Star Cheerleaders are onto something! Akshay defines fearvana as “the bliss that results from engaging our fears to pursue our own worthy struggle.” We experience our own version of “Fearvana” when we stand in the corner to throw a new pass, or when we set for our routine at Nationals. 



    So now on May 20, 2020 we find ourselves in a very odd situation. Our season, as we had envisioned it, was stripped from us by the Coronavirus. And there are so many unknowns. As an adult, I am having to draw on all I have known in my life to come to a logical conclusion that “this too shall pass;” that difficult situations come upon us and we are equipped as humans to work through them and overcome obstacles. Our athletes may not have this frame of reference. For them, their world is potentially about to be turned upside down. What I want to tell them is that you are right where you are supposed to be. If that is in a state of FEAR, that’s ok. 

    Because fear keeps us on our toes; it elicits a heightened sense of reality that allows us to be our best selves. And who is better equipped to handle this fear than an all-star cheerleader? You all face it head on every day! And not only that, but you thrive on it! You hit that stunt, you land that pass, and you rock that dance – butterflies and all! So you have the tools to handle this, too. 

    SO WHAT ARE YOU GOING TO DO?

    Every athlete is being dealt the same hand right now. But it is your choice how you decide to handle it. If you are forced to be home for an undetermined amount of time, what is going to propel you from the state of fear, disappointment, or anger into a state of being that is productive for your goals in the sport! Here is a suggested to do list:

    1. Write down 3 of your goals every morning. The same 3!

    2. Write down actions you can take NOW to take a step towards those goals (conditioning, studying technique, reading motivational books, contacting college coaches if you are an upperclassman, applying for scholarships at your dream school, e-mailing you gym owner to ask for internship hours, or your coach to help set a plan to achieve your goals when the gym opens back up.)

    3. Schedule those actions for each day. For example:

    • 9:00 am – wake up and get ready
    • 9:30 am – eat a breakfast high in protein and fats! (Think eggs, sausage, bacon)
    • 10:00 am – journal goals and current emotions (this will be cool to look back on)
    • 10:30 am – school work
    • 12:30 pm – lunch high in nutrients (think salads, fruits, veggies)
    • 1:30 pm – Conditioning workout (example below)
    • 2:30 pm – more school work
    • 3:30 pm – watch tumbling technique videos, read a motivational book, or work towards goals
    • 4:30 pm – flexibility regimen
    • 5:30 pm – Dinner high in protein and carbs (think pasta, steak, potatoes, meat)
    • 6:30 pm – Relax and connect with teammates, coaches, etc.
      Get at least 8 hours of sleep!



    Adam Forte's Conditioning Workout

    1. WARM UP

    30 seconds each exercise X 3

    • Jog in place
    • High Knees
    • Butt Kicks
    • Mummys
    • Heisman

    2. JOINT ROTATIONS

    Upper Body 

      1. Finger wiggle and squeeze
      2. Motorcycles
      3. Wrist circles (both ways)
      4. Arms behind head
      5. Arms across body
      6. Hold hands behind back and pull up
      7. Look up, down
      8. Tilt head to both sides
      9. Shoulder rolls
      10. Arm circles forward and back
      11. Small arm circles forward and back
      12. Arms up tilt both ways
      13. Hips washing machine
      14. Hips figure 8
      15. Leg swings forward/back 5x each
      16. Cross leg swings (knee to front)
      17. Pony (alternating knees)
      18. Ankle circles (both ways)
      19. Sit on shins and rock back and forth
      20. Sit on heels and arms behind head turn (to both sides) and tilt 3x
      21. Hands and knees one arm behind head elbow up/elbow down 5x

    Wrists 

      1. On hands and knees circle around
      2. Fingers facing you
      3. Side to side
      4. Cross hands (both ways)
      5. Back to all fours and do 5 flicks
      6. Palms up

    3. JUMP FOCUS

    • 10 Double Marked Jumps
    • 10 Double T Jumps

    4. JUMP Conditioning

    3 Rounds

    • Fast Kicks – 20
    • Side Hurdler Lifts – 20 Right and Left
    • Hip Rolls – 20 Right and Left
    • Toe Lifts – 20
    • Floor Jumps – 20

    5. TUMBLING Conditioning

    3 Rounds (you can lower amount on each if you would like)

    • Plank – 1 Min
    • Side Plank – Right and Left 30 Min
    • Superman Hold – 1 min
    • Lunge Hold – 30 Sec*
    • Lever Hold – 30 Sec*
    • Heel Kicks – 30*

    *Do one leg then the other

    6. Stunt Focus

    3 Rounds of 30 seconds each

    • Mountain Shrugs – 20
    • Lib Lifts – 10 Right and Left 10 
    • Full Up Squats – 20
    • Ext Pops – 10

    7. Cool down/stretch

     



    Adam Forte's Flexibility Workout

    1. WARM UP

    30 seconds each exercise X 3

    • Jumping Jacks – 30 Seconds
    • High Knees – 30 Seconds
    • Butt kicks – 30 Seconds
    • Mummys – 30 Seconds
    • Sprawls – 10

    2. BRIDGES

    3 Rounds

    • 3 Count Bridges – 10
    • Bridge Hold – 30 Seconds
    • 1 Leg Bridge Kick Right – 20
    • 1 Leg Bridge Kick Right – 20

    3. Split Warm Up

    Alternate Right and Left Leg 3x

    • Leg Lift Kicks – 12/10/8
    • Forward Lunge Twist Stretch – 30 Seconds
    • Forward lunge kick – 30/20/10

    4. Right and Left Splits

    1 Min hold each

    • Sit up – 30 Seconds flex foot and lock back leg
    • Chest Down
    • Head up arms back in should stretch

    4. CENTER

    1 Min hold each

    • Squat Stretch
    • Frog Stretch
    • Center Split

    7. Cool down




    How to Maximize Your Score Sheet

    How to Maximize your Score Sheet in Pop Warner Cheer

    By Melissa Eannuzzo

    Updated February 24, 2020

    How to Maximize Your Score Sheet

    Ahhhh youth cheerleading…

    It’s an exhilarating, inspiring yet scary sport.  In the world of Pop Warner cheerleading, ALL of the coaches are volunteers so many are starting with limited knowledge and working their way up. Typically,  they coach because their kids are cheering and they want to spend more time with them. For others, like me, we do it because we simply love the sport. My name is Melissa Eannuzzo and I’ve been coaching in the Pop Warner organization (as well as college, All Stars, middle school – you name it) for over 15 years.  In this blog series I’ll be talking to various Pop Warner coaches about topics that are near and dear to our hearts.

    Score Sheet Max-Out

    I’ll be kicking off this series by talking to Kaitlin Eby of the South Pasco Predators.  Kaitlin is the perfect coach to start with seeing she’s won 9 regional first place titles, 4 National first place titles, 3 national second place titles, 1 national 3rd place title and so on.  Her scores have been the definition of “maxed out”, having scored 95-97 at each competition. 

    Let’s dive deep into what exactly it takes to “max out” your score sheet.

    First thing you need to know is that there is a top half of your score sheet and there is a bottom half.  Both are just as important, but also very different. The top half, according to Kaitlin, “is where many teams don’t maximize their scores”. The top half includes choreography, dance and performance. Here are a few rules I always follow when creating a routine:

    4 count transitions:

    I can’t emphasize enough how important this is. Cheerleaders should not have to move any further than they are able to in 4 counts. This ensures that no one is running across the floor and that they can confidently move to each formation.

    No more than 2 counts of nothing:

    This means that when cheerleaders are walking, stunting, dancing or whatever it may be, there should be movement at least every 2 counts. For example, when moving from their stunt group to jumps, many will walk in clean for an eight count to get there. Instead, add motions every two counts to give the judges more entertainment!

    Pop Warner Scoring

    Rules of 3’s:

    For each section of the routine (stunts, jumps, tumbling, pyramid & etc.), the judges want to see different pictures being created and unique transitions to get to each picture. By following the rule of 3’s in each section, choreography scores will improve. 3 pictures, and 3 transitions for each section!

    Now comes the bottom half of the score sheet. This is broken into difficulty and execution. According to Kaitlin, here’s how to maximize both areas:

    Difficulty in the routine:

    Instead of having one stunt sequence that includes a 1/4 turn up to prep and a 1/4 turn cradle, look at every stunt and see where those 1/4 turns can be added. If you 1/4 turn up to each stunt and 1/4 turn cradle out of every stunt, you are much more likely to score a perfect 15 than if you only do it once. Another tip to maximize difficulty is by utilizing every member of the team. 9 groups of 3 athletes will always score higher than 5 groups of 5 athletes doing the same skills.

    Cheer Score Sheet How to

    Execution:

    This might be the most important section. Although execution only gives you an extra 1 point in each category, that 1 point is the difference between 1st and 5th place. Execution is what wins National Championships. When coaching, execution comes down to two things: being clean and being consistent. Kaitlin’s tip for all coaches when it comes to cleaning & consistency in a routine is to get your routine taught as soon as possible. The earlier that the cheerleaders know the routine, the more confident they will be. The cleaning and perfecting can’t start until the routine is taught.

    Kaitlin Eby provided GREAT tips to help to understand the score sheet and also amazing tools to use as you prepare for the upcoming Pop Warner season. Since Pop Warner is year round now, you can start preparing your teams and your athletes IMMEDIATLEY by utilizing some of these techniques.  This will ensure you certainly have an advantage over your competition.

    Score Sheet Maximizing
    Coach Melissa - How to Maximize your Score Sheet

    Throughout the Pop Warner season, I would love to talk to as many of you as possible about topics YOU want to learn more about.  If you have any suggestions, questions, insight etc. please email me: Melissa4398@gmail.com.

    I wish you and your organization the best of luck this upcoming season!

    Cheerily Yours, 

    Melissa Eannuzzo (Pop Warner & Allstar Coach)

    Instagram: @melissaontheradio

    Facebook: https://www.facebook.com/RadioMelissa

    Twitter: @radiomelissa

    So it turns out your best wasn’t good enough, now what?

    YHZ__Now what ippmusic

    By Heidi Weber

    Published on December 11, 2019







    Raise your hand if you remember learning that as long as you did your best in life everything was going to be OK; that giving your best effort and, of course, adding hard work was the sure fire way to succeed.


    Now keep your hand raised if you know that you can think of a time, maybe it’s right now even, where you gave your best, your all, everything you had and it still just wasn’t quite good enough. Those efforts and mindset just didn’t allow your world to turn out the way you had planned. 

    It’s a difficult moment when you realize that no matter how hard you work at something or how much effort you put into your business, relationships, your customers there are other factors that can get in the way. Cause hiccups in your plans, Goals, and sometimes even your success. Variables that you didn’t count on. Could be timing, knowledge, money, there are lots of these variables.


    We are trained and taught that hard work always pays off and in theory it does. It pays off in life lessons, experiences, sometimes money and always growth if we will although it.

    But…. what do we do when our hard work

    doesn’t lead us to where we wanted to go?




    This is quite a predicament to find yourself lost in because it’s counter cultural to our core beliefs that Hard Work ALWAYS pays off.





    One day I found myself in this very place. I had worked hard. No one would deny that. I had achieved things, made profits, and even had some recognition. I had worked really really hard and given it my very best. To my own detriment sometimes even. Sacrificing balance, time, and even family but always telling myself I was a hard worker and I had to always give everything all of me. It was the way to guarantee success. Period.

    But then one day, week, month, year some variables got right in the way of my belief system.


    Growth and change had brought new issues and more balls to balance. More staff and costs in my business. More customers and change and more stretching. Harder choices and bigger decisions. All the while never any relief from the mindset that if I just worked a little harder and continued to give everything my best would pay off in the end.




    But then it happened… things started to crumble, fall apart, fail even. So I worked harder and gave more. But it didn’t matter because no matter how hard I worked, how much effort I gave, how much I sacrificed, the reality was I wasn’t going to be able to do “my best” enough to stop the dam from breaking… Imagine me standing at this massive dam where tiny holes are squirting water. It’s just a little leak in the beginning that doesn’t do much damage. Even if when a few more holes pop up you can just manage them even plug them yourself.





    But then three holes becomes 5 and 5 becomes 7 and 7 becomes 27 and there are so many holes you spend all your time trying to keep the flood from breaking down the dam. You’re exhausted and scared and stretched way too thin and then one day the waters just burst through the barrier and wipes you out in the process. It’s when you just know you’ll drown.

    But drowning doesn’t have to be the only option.


    See I was so busy holding back the water I was missing the point that I couldn’t escape the overflow that my current capacity could no longer contain. So the water was coming whether I wanted it or not and I could choose to drown in the waves or ride them to the next chapter of my being.

    BEING... NOT DOING

    Being not doing. See this is the key. Doing is easy. Being is tough. If I’m doing I’m in control. I convince myself I hold the keys to destiny. If I’m being then I’m in touch with the fact that there are many things I can not control and I must not react to the things outside my touch. To evolve to the place where your value and success is not based on wins and loses, profits and margins, toil and tears, yes this is now being.

    Knowing that I’m the moments of growth and pain, stretching and development, there is strength and power in this. This is the new belief system. To have the new mindset that replaces the hard work and doing my best leads to success with the idea that being the truest me is the ultimate success.











    That new view of what success looks likes becomes the understanding that I’m always developing and I am so much more than what I can do. That I’m always building the “who I’m meant to be” and that is touching all those around me as well.

    Hear me clearly when I say that I most certainly thought about drowning when the dam came crashing down on me. Maybe I even wanted to drown in that moment if I’m honest. I would be lying if I tried to say it wasn’t a path I thought about taking. But in the end I decided to let the water cleanse me. That I would ride the wave and let the water surround me even soak it in consuming me so I could to be open to next version of who I could be.

    Not what I could do, but who I could be.



    Today is just a moment take a deep breathe and know it’s enough for you to just be you. Everything else is just part of our path and something to grow from. Your truest moments come the day you realize that you are your own greatest success and all those your life touches is the most treasured successes. Everything else is just icing on the cake.




     

    Heidi Weber Signature 2019

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