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Beyond Conditioning: Neuromuscular Training for Injury Prevention in Cheerleading

Posted on December 19, 2024December 20, 2024 by Steve Pawlyk

19
Dec

By Steve Pawlyk

Published December 19, 2024

Cheer is one of the most physically demanding sports, requiring explosive power, balance, flexibility, and coordination. But these demands come with a high risk of injuries, particularly to the ankles, knees, and hips. Neuromuscular training, which focuses on improving proprioception and body control, is a powerful yet often overlooked tool for preventing these injuries. Below, we’ll explore what neuromuscular training entails, why it’s effective, and step-by-step methods you can implement with your team.

What is Neuromuscular Training?

Neuromuscular training involves exercises designed to improve communication between the brain and muscles. This training enhances an athlete’s ability to sense body position (proprioception), react to dynamic movements, and stabilize joints during high-impact activities.

Key benefits include:

Increased joint stability.
Improved coordination and balance.
Reduction in injury risk, particularly for common injuries like ankle sprains and ACL tears.

Common Cheer Injuries Neuromuscular Training Can Address

Ankle Sprains: Result from poor proprioception and unstable landings.
Knee Injuries (e.g., ACL tears): Often caused by poor knee alignment during jumps or stunts.
Hip and Core Instability: Leads to compensations that stress other joints.

Step-by-Step Neuromuscular Training Program

Step 1: Warm-Up with a Dynamic Routine

Before engaging in neuromuscular exercises, prepare the body with dynamic warm-ups to increase blood flow and joint mobility.

Example Warm-Up Routine (5–10 minutes):

High Knees – 30 seconds.
Butt Kicks – 30 seconds.
Lateral Skaters – 10 reps each side.
Arm Circles – 10 forward, 10 backward
Hip Openers (Lateral Leg Swings) – 10 each leg

Step 2: Proprioception Training

Proprioception exercises train athletes to sense and control their joint positions, especially in unstable scenarios.

Exercises:

Single-Leg Balance with Eyes Closed
- Stand on one leg and hold for 30 seconds.
- Progression: Add arm movements or have a teammate toss a ball to them.
- Repeat 3 times on each leg.
Balance Board Training
- Use a wobble board or balance disc to practice standing, squatting, or catching a light ball.
- Time: 1–2 minutes per activity.
Tandem Stance on Foam Surface
- Stand with one foot directly in front of the other on a foam pad for 30 seconds.
- Progression: Close eyes or add light arm movements.

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Step 3: Reactive Balance Training

These exercises teach athletes to quickly stabilize after dynamic movements.

Exercises:

Drop-and-Stick Landing Drills
- Stand on a box (12–18 inches high), drop down to the ground, and land softly in a squat.
- Focus: Knees should stay aligned with the toes.
- Reps: 10–12.
Lateral Hop and Hold
- Hop laterally from one foot to the other, holding each landing for 3 seconds.
- Ensure hips and knees remain stable.
- Reps: 8–10 each side.
Dynamic Partner Pushes
- Partner lightly pushes the athlete’s shoulders in random directions while they maintain balance in a semi-squat stance.
- Time: 30 seconds per round, 2–3 rounds.

Step 4: Strength Training with Stability

Strengthening stabilizing muscles enhances joint control and reduces compensation patterns.

Exercises:

Single-Leg Romanian Deadlift
- Hold a light dumbbell in one hand and hinge forward on one leg while keeping the other leg extended behind.
- Focus: Controlled movement and balanced posture.
- Reps: 8–10 per leg.
Split Squats with BOSU Ball
- Perform a split squat with the front foot on a BOSU ball to add instability.
- Focus: Slow, controlled movement.
- Reps: 10–12 each leg.
Plank with Arm and Leg Lifts
- From a plank position, lift one arm and the opposite leg simultaneously.
- Hold for 3 seconds and switch sides.
- Reps: 10 per side.

Step 5: Plyometrics with Neuromuscular Focus

Plyometric exercises improve explosive power while reinforcing proper joint alignment and control.

Exercises:

Box Jumps with Stick Landing
- Jump onto a box (18–24 inches high), focusing on soft, stable landings.
- Reps: 8–10.
Broad Jumps with Reactive Balance
- Perform a broad jump forward and stick the landing for 3 seconds.
- Ensure knees remain aligned.
- Reps: 8–10.
Bounding Drills
- Hop forward on one leg, switching legs with each bound.
- Focus on stability during each landing.
- Reps: 8–10 bounds.

Step 6: Cool Down and Recovery

End each session with static stretching and foam rolling to improve flexibility and reduce soreness.

Example Cool-Down Routine (5–10 minutes):

Hamstring Stretch – 30 seconds per leg.
Quad Stretch – 30 seconds per leg.
Cat-Cow Stretch – 10 reps.
Foam Rolling: Focus on calves, hamstrings, and quads.

Tips for Implementation

Frequency: Include neuromuscular training 2–3 times per week for noticeable benefits.
Progression: Gradually increase difficulty by adding instability or complexity to exercises.
Integration: Pair with regular strength and conditioning programs to maximize results.

Success Stories

Many elite sports programs use neuromuscular training to reduce injury rates. For example, studies show that integrating balance and stability exercises can decrease the risk of ACL injuries by up to 50% in female athletes. Applying these principles to your cheer team’s training has the potential to significantly reduce injury risk while enhancing performance.

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Planning for Perfection: A Cheer Coach’s Guide to Organizing Practice Sessions Effectively

Posted on November 5, 2024November 5, 2024 by Steve Pawlyk

05
Nov

By Steve Pawlyk

Published November 5, 2024

Organizing a productive cheer practice requires careful planning to ensure every minute is used to advance the team’s skills, conditioning, and confidence. With the right structure, coaches can help their teams not only perform at their best but also keep athletes motivated and engaged. Below is a step-by-step guide to planning an efficient cheer practice session from start to finish, complete with practical examples.

Step 1: Pre-Practice Preparation

Set Clear Objectives: Before practice even begins, define specific goals for the session. These can range from mastering a specific stunt sequence to improving synchronization in a dance routine. For example, if today’s focus is perfecting a pyramid, make that your main objective and communicate it to your athletes. Clarity ensures everyone is on the same page and working towards the same goal.

Create a Detailed Practice Plan: Write down the agenda and break the practice into blocks of time. Having a clear plan minimizes wasted time and helps you stay on track. Consider using a whiteboard or a shared document app (like Google Docs) that both coaches and athletes can access, ensuring everyone knows what to expect. Here’s an example:

Warm-Up: 10 minutes
Stretching and Conditioning: 15 minutes
Tumbling Drills: 20 minutes
Stunt Rehearsal: 30 minutes
Routine Run-Throughs: 20 minutes
Cool-Down: 5 minutes

Being flexible is also key—having a 2-3 minute buffer for each section will help adapt if needed.

Step 2: Start with Warm-Ups (10-15 minutes)

Dynamic Warm-Up: Start with a warm-up that not only prepares athletes physically but also keeps them engaged. Consider incorporating games like relay races or “Follow the Leader” to make it interactive and fun.

Example Warm-Up Routine:

High Knees: 1 minute
Butt Kicks: 1 minute
Arm Circles and Swings: 1 minute
Relay Race: 2 minutes

Adding these elements makes the warm-up less repetitive and helps build team spirit, which is essential for a strong group dynamic.

Step 3: Stretching and Conditioning (15 minutes)

Stretching: Flexibility is crucial in cheerleading. Utilize a progression approach to stretching:

Beginner Stretch: Start with hamstring stretches while seated on the floor.
Advanced Stretch: Move on to partner-assisted splits to push flexibility further.

Conditioning: Conditioning builds the strength needed for stunts and tumbling. To make conditioning more fun, turn it into a game. For instance, do “Last Athlete Standing” for wall sits, where athletes challenge each other to hold the wall sit as long as possible. Example conditioning exercises include:

Progressive Planks: Start with regular planks, then progress to shoulder tap planks or one-arm planks.

• • Wall Sits: Turn them into a friendly competition to motivate everyone.

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Step 4: Skill Drills (20-30 minutes)

Tumbling Drills: Break down tumbling into manageable progressions and set up multiple stations. For example:

Station 1: Spotted drills for back handsprings.
Station 2: Flexibility practice using resistance bands.
Station 3: Tumbling passes on mats.

Stunt Drills: Focus on the key components of each stunt. Break it down into entry, execution, and dismount:

Entry Practice: Use colored markers on the floor to indicate where each base and flyer should stand, making entries quick and precise.
Execution Practice: Ensure flyers hit sharp positions and bases maintain stability.
Dismount Practice: Focus on cradle drills to develop timing and proper catching technique.

Rotating through stations keeps athletes engaged and helps minimize downtime.

Step 5: Routine Run-Throughs (20 minutes)

Sectional Practices: Instead of running the entire routine repeatedly, focus on breaking it into sections and practice each part separately. Start at half-speed, then progress to full speed to ensure every athlete understands the timing and flow.

Full Routine Run-Through: After sectional work, conduct a full routine run-through with music. Assign one athlete as the “spotlight” for each run-through, rotating this role to ensure everyone gets personalized feedback. Recording these run-throughs for later analysis helps athletes visualize where improvements are needed.

Step 6: Cool-Down (5-10 minutes)

Static Stretching: Use static stretches to relax muscles, prevent soreness, and improve flexibility. Hold each stretch for at least 30 seconds, focusing on key muscle groups used throughout practice.

Team Reflection: Use this time to reflect on the practice. Highlight successes, identify areas for improvement, and encourage athletes to share their thoughts. This helps build communication and keeps everyone motivated.

Step 7: Post-Practice Review

Coach’s Notes: After practice, jot down observations to tailor future sessions. For instance:

Goal Achieved: The pyramid sequence was performed with clean transitions.
Focus for Next Practice: Spend more time on tumbling synchronization and flyer body control during stunts.

Keeping these notes will help you adjust and create effective practices in the future.

Step 6: Cool-Down (5-10 minutes)

Step 7: Post-Practice Review

Coach’s Notes: After practice, jot down observations to tailor future sessions. For instance:

Goal Achieved: The pyramid sequence was performed with clean transitions.
Focus for Next Practice: Spend more time on tumbling synchronization and flyer body control during stunts.

Keeping these notes will help you adjust and create effective practices in the future.

Practical Tips for Maximizing Practice Efficiency

Use Timers: Keep a timer handy to stick to your schedule and maintain efficiency. Set a timer for each drill to prevent overspending time on one activity.
Station Work: Set up stations for different drills—like tumbling, flexibility, and stunting—so that athletes can rotate every 10 minutes. This reduces waiting time and keeps everyone engaged.
Assistant Coaches or Leaders: Utilize assistant coaches or experienced athletes as small group leaders. This allows for more individual attention and faster progression.

• 4. Adapt Based on Energy Levels: If the team seems fatigued, spend more time on stretching or less intense skills to prevent injury and maintain morale.

Sample Practice Schedule

5:00 – 5:10 PM: Warm-Up (Dynamic stretches and cardio)
5:10 – 5:25 PM: Stretching and Conditioning (Static stretches, planks, wall sits)
5:25 – 5:55 PM: Skill Drills (Tumbling and Stunt Progressions)
5:55 – 6:15 PM: Routine Sectional Practice (Focus on transitions and timing)
6:15 – 6:35 PM: Full Routine Run-Through and Video Review
6:35 – 6:45 PM: Cool-Down and Team Reflection

Effective cheer practice planning is all about making sure each minute is used with purpose. By setting clear objectives, breaking down skills, utilizing drills, and ensuring proper pacing, coaches can help their athletes progress efficiently throughout the season. Remember that every practice builds towards competition day, so a well-structured practice plan can be the difference between a good routine and a great one. With the strategies above, your team will be ready to shine on the mat.

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

Posted on March 18, 2024March 18, 2024 by Steve Pawlyk

18
Mar

By Steve Pawlyk

Published March 18, 2024

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

Foundation: Strength, Flexibility, and Balance

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

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

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

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

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

Technique:

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

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

Safety: Techniques & Trust

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

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Nutrition, Recovery, and Mental Preparation

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

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

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

Additional Safety Measures

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

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

Mental Resilience and Visualization

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

Communication and Trust

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

Stability Strategies

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

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

Engaging the Community

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

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

Tailored Training

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

Persistence and Progress

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

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

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Optimizing Gym Workouts for Cheerleading Back Spots

Posted on November 14, 2023November 14, 2023 by Steve Pawlyk

14
Nov

By Steve Pawlyk

Published November 14, 2023

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

Body:

The Role of a Back Spot:

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

Gym Exercises for Back Spots:

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

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

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Balanced Training Approach:

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

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

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

The Backbone of Cheer Stunts:

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

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

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Regaining Your Flexibility for Cheer

Posted on November 14, 2023November 14, 2023 by Steve Pawlyk

14
Nov

By Steve Pawlyk

Published November 14, 2023

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

Understanding Flexibility in Cheerleading:

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

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

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

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

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Tailored Stretching Regimen:

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

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

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

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

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

Additional Stretching Tips:

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

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

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Mastering Toss Hands

Posted on August 14, 2023August 14, 2023 by Steve Pawlyk

14
Aug

By Steve Pawlyk

Published August 14, 2023

Male cheerleaders around the world may face unique challenges, particularly when it comes to performing toss hands. If you are in your early years of cheerleading and struggling with getting the right height on your toss, but seem to have no problem with shoulder sits, you are not alone.

Understand the Role of Strength Training

Lift More Weights: Building strength is key. Focus on the big 3 lifts – deadlifts, squats, and cleans.

Deadlifts and Squats: These exercises target the muscles needed for tosses and can significantly enhance your power.
Cleans: This is useful for developing explosive strength, but it requires proper technique to be effective.

While coaches often emphasize technique over strength, having more strength to tap into will never be detrimental. It can, in fact, provide an edge in your performance.

Deadlifts

Deadlifts are great for building overall strength, targeting muscles in your legs, back, and core. Here’s a step-by-step guide:

1. Starting Position:

Stand with feet hip-width apart.
Place the barbell over the middle of your feet.
Bend at the hips and knees to lower your body to the bar.
Grip the bar with both hands, either overhand or mixed grip.
Keep your back flat, chest up, and shoulders slightly in front of the bar.

2. Lifting Phase:

Engage your core and push through your heels.
Extend your hips and knees simultaneously to lift the bar.
Keep the bar close to your body, traveling in a straight line.
Fully extend your hips at the top, standing tall.

3. Lowering Phase:

Reverse the movement, pushing hips back first.
Lower the bar by bending the hips and knees.
Return to the starting position with control.

4. Key Tips:

Maintain a neutral spine throughout the movement.
Focus on engaging your glutes and hamstrings.
Avoid rounding your back.

Squats

Squats are a cornerstone exercise for building leg and core strength. Follow these steps:

1. Starting Position:

Stand with feet shoulder-width apart.
Hold a barbell across your upper back or place hands on hips for bodyweight squats.
Keep your chest up, shoulders back, and eyes forward.

2. Descending Phase:

Begin by pushing your hips back.
Bend your knees while keeping them in line with your feet.
Lower your body until thighs are at least parallel to the ground.
Keep your chest up and back straight throughout the movement.

3. Ascending Phase:

Push through your heels to stand back up.
Extend hips and knees simultaneously.
Return to the starting position, maintaining good posture.

4. Key Tips:

Keep your knees from caving in or going past your toes.
Engage your core throughout the movement.
Focus on controlled, smooth motions.

5. Variations:

Goblet Squat with a dumbbell or kettlebell.
Front Squat with the barbell in front of your shoulders.

Both Deadlifts and Squats are powerful exercises that require attention to form and technique. It may be wise to consult with a fitness professional or coach to ensure proper execution, especially if you are new to these movements.

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Cleans:

The Clean is a complex and powerful exercise often used by athletes to develop explosive strength. It can be particularly beneficial for cheerleaders who need to enhance their toss ability. Here’s a detailed, step-by-step guide to performing the Clean exercise:

1. Starting Position:

Stand with feet shoulder-width apart.
Grip the barbell with a hook grip, hands slightly wider than shoulder-width.
Position the bar over the mid-foot.
Lower yourself by bending at the knees and hips, keeping the chest up.
Engage your core and ensure that your back is straight.

2. First Pull:

Begin by driving through your heels to lift the bar off the floor.
Maintain a flat back and keep the bar close to your body.
Extend your legs while keeping your shoulders over the bar.

3. Second Pull (Explosive Phase):

As the bar reaches knee height, explosively extend your hips and knees.
Shrug your shoulders and pull the bar upward with your arms.
Think of “jumping” the bar upwards rather than just lifting it.

4. Catch Phase:

Quickly drop under the bar by pulling yourself into a squat position.
Rotate your elbows forward to catch the bar on your front shoulders.
The bar should rest on your fingertips or the heel of your hand, not the palm.
Your thighs should be at least parallel to the ground in the catch position.

5. Recovery Phase:

Stand up by pushing through your heels, fully extending your hips and knees.
Maintain a straight back and keep the bar in front of your shoulders.

6. Return:

Safely lower the barbell back to the starting position or drop it to the floor if using bumper plates.

7. Key Tips:

Focus on powerful hip extension rather than pulling with the arms.
Keep the bar close to your body throughout the movement.
Ensure a smooth transition from the pull to the catch.
Practice with lighter weights or a PVC pipe to master the technique before adding weight

Safety Considerations

Given the complexity of the Clean, it may be beneficial to break down the movement into its constituent parts and practice them individually. Working with a certified coach or trainer who understands the biomechanics of the exercise can also help you develop proper form and technique.

Cleans are an advanced lifting technique that requires coordination, timing, and power. They can be a valuable addition to a cheerleader’s training program, helping develop the explosive strength needed for various cheer maneuvers.

Repetition and Understanding Your Flyer

The Reddit user also highlighted the importance of repetition and knowing your flyer’s timing.

Repetition: Practicing your toss hands again and again will eventually lead to mastery. Don’t shy away from dedicating time to consistent practice.
Understanding Your Flyer: Building synergy with your flyer can make a world of difference. If you understand each other’s timing and movements, you’ll find that executing toss hands becomes much more fluid.

If you’re grappling with toss hands, the combination of targeted weight lifting, repetitive practice, and cultivating a strong understanding with your flyer could be the solution you need.

There’s no one-size-fits-all answer, but these tried and tested methods have proven to be effective for many. With dedication and focus, you too can overcome this challenge and take your skills to new heights.

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Mastering Walk-ins and Tosses

Posted on July 27, 2023July 27, 2023 by Steve Pawlyk

27
Jul

By Steve Pawlyk

Published July 27, 2023

Today, we’re delving into a post that popped up in the r/cheerleading subreddit, one that touches on an aspect of cheerleading often overlooked: How does one’s body type influence their ability to perform different cheerleading skills? This intriguing question came from a tall, slim redditor, who’s still quite new to cheerleading but has been practicing diligently.

His post states that he has noticed an interesting contrast in his cheer experience—he finds it easier to toss his flyer rather than performing a walk-in. But here’s where it gets even more interesting: his friend, who has a similar weight but a shorter, stockier build, has the opposite experience. This naturally raises the question: does our physique significantly impact which cheerleading skills we find easier to execute?

If you’ve found yourself nodding along to this predicament, read on. We’ll explore how body types can influence stunting techniques in cheerleading and share some tips to help you ace those walk-ins. No matter your body type, remember that cheerleading is about strength, agility, coordination, and most importantly, the spirit of teamwork and determination. So, let’s go! 🙌

The Impact of Body Types in Cheerleading

In cheerleading, your body type can affect your experience with certain stunts. For example, our reader’s experience with tossing vs. walk-ins. A flyer’s weight and your own weight can also influence how you execute stunts.

As mentioned in his post, he is tall and slim, and can toss a flyer who is lighter than him with relative ease. Tossing a flyer involves a sudden burst of energy, primarily from your leg and arm muscles. Being tall can provide more leverage and allow for a better upward thrust when tossing a flyer. Additionally, being slim could mean that your body has less weight to move, making it easier to generate the necessary force to toss the flyer.

In contrast, the reader’s friend, who is of a shorter and stockier build, finds walk-ins easier. Walk-ins require more sustained strength, balance, and coordination, which may be better suited to those with a stockier build.

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Advancing in Walk-ins

If you’re having trouble with walk-ins, here are a few tips that may help, regardless of your body type:

Strengthen Your Core: A strong core is the key to better stability and control. To improve your core strength, try adding exercises such as planks and sit-ups to your routine. For planks, start by holding the position for 30 seconds and gradually increase your time as your strength improves. For sit-ups, focus on form over quantity—ensure your spine is aligned and you’re using your abs, not your neck or back, to lift your body.
Work on Your Balance: Balance exercises can help you maintain control during walk-ins. Practice standing on one foot, gradually increasing the time you can maintain the stance. You can also try balance board exercises, which are excellent for challenging your stability. For example, try standing on the board with one foot in the center, shifting your weight back and forth and side to side, and even performing squats.
Enhance Your Flexibility: Regular stretching can help improve your flexibility, allowing you to adapt to the flyer’s movements during walk-ins. Aim for a comprehensive stretching routine that includes all major muscle groups. Some effective stretches include hamstring stretches, calf stretches, shoulder stretches, and hip flexor stretches. Remember to hold each stretch for 15-30 seconds, avoiding bouncing or any sudden movements.
Perfect Your Timing: Walk-ins are not just about strength—they require precise timing. Practice with your flyer to improve your synchronization. Try starting with simpler stunts, gradually increasing the complexity as you get more comfortable and in sync with each other.

Gradual Strength Training: While increasing your overall strength can make stunting easier, it’s important to remember that how you apply that strength is crucial. Incorporate strength training exercises into your routine, focusing on both your upper and lower body. Compound movements like squats, deadlifts, and bench presses can help develop overall strength. These exercises engage multiple muscle groups, providing a balanced workout. Start with weights you’re comfortable with, gradually increasing as your strength improves. Remember, form and control are key

Advancing in Tosses

Tossing may come naturally to some cheerleaders, but mastery demands diligent practice and focused training. Here are some steps and exercises, detailed for better understanding, that can help you perfect your toss:

Boost Explosive Power: Tossing involves a rapid, explosive movement. Plyometric exercises like box jumps or power skips are ideal for building this type of power. For box jumps, stand in front of a sturdy box or platform, bend into a squat, and then explode upward onto the box. Ensure to land softly and step back down carefully. Power skips, on the other hand, are performed by skipping as high as you can, driving the knee up, and extending the opposite arm, similar to a sprinter’s motion.
Build Upper Body Strength: Strengthening your arms, shoulders, and back is crucial for an effective toss. Push-ups, pull-ups, and overhead presses are excellent exercises. For push-ups, remember to keep your body aligned and avoid dropping your hips. Pull-ups can be done using an overhand grip on a bar, pulling your body up until your chin is over the bar. Overhead presses can be done with dumbbells or a barbell, pressing the weight above your head and then lowering it back down with control.
Strengthen Your Grip: Your grip is pivotal for maintaining a secure hold on your flyer. Farmer’s walks, which involve carrying heavy weights in each hand while walking, can enhance your grip strength. Another helpful exercise is a dead hang, where you simply hang from a pull-up bar for as long as possible, which strengthens not only your grip but also your forearm muscles.

Cheer-Stunting-advice-Walkins-Tosses-Base

Focus on Leg Strength: Your legs provide the initial force in a toss. Squats, lunges, and calf raises are vital exercises. While squatting, keep your back straight and push your hips back as if sitting in a chair. For lunges, step forward with one foot and lower your body until both knees are at about a 90-degree angle. Calf raises involve standing on your toes on an elevated surface and then lowering your heels below the surface level.
Refine Your Timing: Timing is key in a successful toss. Practice with your flyer to improve your coordination. Start with a low toss and gradually increase the height as your timing and trust improve.
Enhance Stability and Core Strength: Strengthening your core helps maintain stability during the toss. For planks, hold your body in the top position of a push-up. Bicycle crunches involve lying on your back, bringing one knee towards your chest while moving the opposite elbow towards the knee. Russian twists are performed by sitting on the floor, leaning back slightly, and twisting from side to side with or without a weight

Body type can influence what skills you might find easier or harder in cheerleading. However, it doesn’t limit what you can achieve. With consistent practice, targeted strength training, and teamwork, any cheerleader can master a wide range of stunts, regardless of their physique.

Remember, everyone has their strengths and weaknesses. Don’t get discouraged if you’re finding a certain skill challenging. Instead, use it as motivation to work harder and improve. In cheerleading, as in life, persistence is key!

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Lesser known Tricks for Relieving Cheer-Related Aches and Pains

Posted on July 7, 2023July 7, 2023 by Steve Pawlyk

07
Jul

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.

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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How Cheerleaders Can Improve Their Flexibility

Posted on September 24, 2020September 25, 2020 by Dr. Scott Christie

24
Sep

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:

Your neuromuscular system
Your joint capsules
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.

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15 min Home Workout Video – Day 1: Conditioning and Stretching (Virtual Home Training)

Posted on March 26, 2020July 16, 2021 by Steve Pawlyk

26
Mar

By Steve Pawlyk

Published March 26, 2020

It’s time to take our virtual home training to the next level.

Don’t let the coronavirus and quarantines stop you from reaching your fitness goals. Keep up with the training and keep striving to be a better you. To make each workout easier and more enjoyable, we’ve established a step-by-step guide complete with workout music which were created by well-established personal trainer/fitness coach, Jason Mason – ATC, CSCS.

Let’s dive in!

The first of our four releases will focus on conditioning and stretching. It begins with warm up exercises to get the blood flowing then takes you through a series of full body (body weight based) strengthening exercises and concludes with a cool down stretch. This circuit will be great for our flyers to gain stability and flexibility.

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CIRCUIT 1

Candle Stick Get ups w/ Tuck Jumps
Hand Stand Hold
Lunges – Shoulders Open
Push Ups – To Floor (with Scapular Retraction)
Bicycles – Abs

CIRCUIT 2

Skaters
Plank to Tricep Extension
Squat Hop in and out
Pike Sit Ups
Perfect Set Jumps – (open Shoulders)

Stretching

Straddle
Left Split
Right Split
Pike
Butterfly Stretch
Downward Dog
Left Calve Stretch
Right Calve Stretch
Left Quad Stretch
Right Quad Stretch
Left Arm Across Body
Right Arm Across Body
Left arm up and over – Tricep Stretch
Right Arm up and over – Tricep Stretch

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What is Neuromuscular Training?

Key benefits include:

Common Cheer Injuries Neuromuscular Training Can Address

Step-by-Step Neuromuscular Training Program

Step 2: Proprioception Training

Step 3: Reactive Balance Training

Step 5: Plyometrics with Neuromuscular Focus

Tips for Implementation

Step 1: Pre-Practice Preparation

Step 2: Start with Warm-Ups (10-15 minutes)

Step 3: Stretching and Conditioning (15 minutes)

Step 4: Skill Drills (20-30 minutes)

Step 5: Routine Run-Throughs (20 minutes)

Step 6: Cool-Down (5-10 minutes)

Step 7: Post-Practice Review

Step 6: Cool-Down (5-10 minutes)

Step 7: Post-Practice Review

Practical Tips for Maximizing Practice Efficiency

Sample Practice Schedule

Foundation: Strength, Flexibility, and Balance

Technique:

Safety: Techniques & Trust

Nutrition, Recovery, and Mental Preparation

Additional Safety Measures

Mental Resilience and Visualization

Communication and Trust

Stability Strategies

Engaging the Community

Tailored Training

Persistence and Progress

Body:

Balanced Training Approach:

The Backbone of Cheer Stunts:

Understanding Flexibility in Cheerleading:

Tailored Stretching Regimen:

Additional Stretching Tips:

Understand the Role of Strength Training

Deadlifts

Squats

Cleans:

Safety Considerations

Repetition and Understanding Your Flyer

The Impact of Body Types in Cheerleading

Advancing in Walk-ins

Advancing in Tosses

Exercises

1. Stability Ball Hamstring Curl:

2. Bosu Ball Squats:

STRETCHES

1. Pigeon Pose:

2. Foam Roller Iliotibial (IT) Band Release:

NUTRITION TRICKS

1. Incorporate Tart Cherry Juice:

2. Add Turmeric to Your Meals:

3. Hydration with a Twist:

Your neuromuscular system

Your joint capsules

Your joint structure

Neuromuscular System:

How do we create a greater range of motion?

Joint Capsules:

JOINT STRUCTURE

It’s time to take our virtual home training to the next level.

Let’s dive in!

Download the workout for offline use

CIRCUIT 1

CIRCUIT 2

Stretching