Tag Archives: advice

Featured, Tips

Shifting your Mindset

Posted on by Liz Scumaci
Law of Attraction Cheerleading
28
Aug
Liz of GlitterStaz round

Liz of GlitterStaz round

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.

Shifting your Mindset GlitterStarz Attraction Cheerleading youhitzero ippmusic com splits

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

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Featured, Tips

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

Posted on by Jess Forte
Home Quarantine Workouts for Cheerleading
20
Mar
jesse forte yhz blog profile

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. 



Home Quarantine Workouts by Jess Forte of Cheer Intensity why keep doing this

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




Featured, Tips

Mastering a Level – Perfection before Progression

Posted on by Tanya Roesel
yhz_Mastering a Level_TITLE
16
Sep

TanyaRoesel circle

By Tanya Roesel

Published September 16, 2019


MASTERING A LEVEL - PERFECTION BEFORE PROGRESSION



Tryouts are over and teams are placed.

Although there is an objective standard to justify each athlete’s placement, you are still burdened with the task of explaining why a certain athlete was placed on a certain leveled team. Despite clear definitions of what is requires at each level of cheer (levels 1-7) some parents and athletes still question your decision(s). The following will help to explain to parents just why their child was placed on a specific team. It all comes down to mastering a level. Perfection before progression.




When being evaluated for a team, the question that you need to ask is…. has my child “mastered” the level?


Is my child at the high end of that level, therefore being able to fully participate in every aspect of a routine? Yes, there will be exceptions, such as a “monster” back spot that is needed for a higher level stunt to go up…. or a amazing flyer that is needed for an elite stunt… but those are few and far between. Has your child mastered the level?



yhz_Mastering a Level__003 1



LEVEL 1

Most level 1 elite athletes are working back handsprings, but they have mastered the level one skills… they have beautiful back walkovers, front walkovers, they could be the first pass or the last pass. They can now concentrate on perfecting their jumps, but can be 100% a successful part of a level 1, 2 1/2 minute routine!





yhz_Mastering a Level__001 1



LEVEL 2

A level 2 athlete is working tucks… as they have “mastered” the standing BHS and the Round off BHS. They are fully a part of the routine and even have their moments to shine.

LEVEL 3

A level 3 athlete many times is working layouts, but has mastered not just the round-off handspring tuck, but beautiful standing series BHS, a punch front and an aerial.

LEVEL 4

Level 4 athletes are many times twisting in classes while throwing a hollow body, technically beautiful layout, a solid standing tuck and again, are capable of doing any part of a true level 4 routine.



LEVEL 5

Level 5 athletes are working higher, more elite twisting skills, can nail a jump to back with their feet together and the straight fulls they will throw in the routine are technically gorgeous.



LEVEL 6

And the new Level 6 athlete… these are the athletes throwing doubles, trick thru to full, standing full, jump to back and are the true elite of the elite.



yhz_Mastering a Level__002 1


Look at it this way… if you have not mastered a level, why put the stress on an athlete to attempt to do tumbling skills at a level they have not mastered and then be expected to stunt, jump and dance for a full 2 1/2 minutes? Why not allow them the year to be the shining star, to build their confidence and feel a full part of not only the routine, but the team?




There will be always be exceptions to the rule, but again, those are few and far between. As coaches and parents, we have to look at the bigger picture. Yes, we want to challenge the athlete, but we also want to consider what that challenge is and how it will impact them. 99% of the athletes I ask, would you want to be on a team where you are 100% involved and the shining star or are you okay going up a level where you may not be in the tumbling pass or jump section, but you will stunt… they say they want to be on the team they can 100% involved in. They want that moment…



yhz_Mastering a Level__004 1



yhz_Mastering a Level__005 1


Trust the process… you don’t have to agree with the process, but at least trust it. I have never had a true level athlete quit, but I cannot count the number of athletes who quit because they were simply on the wrong level and were stressed out by it. This sport is hard enough but if it’s not fun, if it’s not challenging but at the same time building confidence, then your child will not continue.




Featured, Tips

Chasing Perfection in an Imperfect Sport

Posted on by catweeden
Chasing Perfection__you hit zero_ipp cheer music
23
Aug

Cat Weeden Circle

By Cat Weeden

Published August 23, 2019





Allstar Cheer is a conundrum.


Allstar Cheer is a conundrum.


We are literally chasing perfection ( Zero Deductions/ a perfect 100 score) in an imperfect sport.  Yes, I can love allstar cheer with every part of me, and still say that this sport is imperfect and its questionable if it is moving in a direction that will solve any of it’s current problems. But that’s for another blog ☺ 



Some of the biggest imperfections with the current state of Allstar Cheer, in my opinion:

1. The rules of play are ever changing
2. Divisions are created and altered to solve perceived problems, but sometimes they create more problems
3. The rising cost of the sport is a barrier to entry and retention
4. Too much of our scoring, point deduction and legality calls are subjective and are without the proper balance and checks system that’s needed for accuracy and legitimacy



YouHitZero__Perfection_2


5. Until 1-4 are resolved, the disparity between small gyms and larger gyms will not lessen, but only continue to increase.
6. Politics play WAY TOO BIG of a part of ALL aspects of this industry. If you disagree with this, then feel free to stay in the Skunken place…. Cause being blissfully unaware is really a thing.


5. Until 1-4 are resolved, the disparity between small gyms and larger gyms will not lessen, but only continue to increase.
6. Politics play WAY TOO BIG of a part of ALL aspects of this industry. If you disagree with this, then feel free to stay in the Skunken place…. Cause being blissfully unaware is really a thing.


So if I’m saying that so much of allstar cheer is imperfect or broken, then the real question is how do we define “perfection” and how do we obtain it?

The answer to this question is going to be different for everyone. Some may define perfection as a win, a zero deduction routine, no parent complaints, happy teenage girls at practice, no drama, all accounts current ( we can only dream right?). I personally have defined it numerous ways over my career as a coach. Some of these ways ( like ‘Let’s win this event’) make you feel ultra fulfilled if you succeed, but incredibly hollow if you fall short. And most importantly there are factors outside of your control in this industry. You can only control your product, you cannot control what other teams do, or how judges judge creativity, routine comp or even the difficulty of your stunt sequence.

With all the factors you cannot control it is imperative that you focus on the ones that you can control. Take a step back and start focusing again on “The Experience” across the full season. Create or attend an allstar summer camp, find a sister/buddy team to create another layer to your season, choose competitions that offer more than just a bid, and enjoy every moment of your season as it happens.

Create or Attend a camp with other teams in your level or division




YouHitZero__Perfection_4


Last year the Small Cheer Gym Association held two allstar cheer camps in Tulsa at Luxe, one was for level 3&4 teams and the other was for level 5 teams. We came together, all helped coaches each other’s teams and spent 48 hours learning, bonding and breaking up the monotony that the summer time can be. Our kids interacted and made friends with kids in Texas, Iowa, Missouri and Oklahoma.

The camp was helpful for skills, but more importantly, it created another experience that our kids will remember for a lifetime. Find some friends, pick a gym and do this! It was awesome





Find a Sister/ Brother Team for the Season

I will be the first to say I thought this was super dumb…. I’m not going to lie.

Just another gimmick that gyms/teams do to stay relevant on twitter or whatever. The idea of having a team across the country that you’re linked to didn’t make sense to me. But what did make sense to me was having a team we were around many times throughout the competition season as a buddy team.

We found this in Icon Cheer Lady Envy. The Lady Legend and Lady Envy kids bonded immediately at our Level 5 camp and continued to stay in touch throughout the summer and fall. Lady Envy’s Head Coach, Tabbi McCallister, and I are great friends, but we didn’t foresee the bond our kids would create. We are cheering each other on during warm ups, on the floor, after the event and during the week. When we struggled, they were there for encouragement, and vice versa. We will practice together at worlds, even got a matching shirt for the girls, and will plan a sister team retreat this summer for the two teams. The addition of a sister team added a whole extra layer to this season for our girls, and I am grateful for it!

YouHitZero__Perfection_7





Choose a Schedule that Celebrates the Experience



Competition scheduling can be very redundant. Over the last 3 years the only time we adjusted the schedule was in order to accommodate bid intentions/ allocations. The lack of value on the actual event, but the overemphasis on a bid to another event started sucking the life out of me and our families.

We decided to drop a couple local two day events, and instead went to JAMZ Nationals Vegas. And man, that event was the Ultimate Experience. #1 its Vegas , #2 The Closing Awards ceremonies were a complete production, like amazing, #3 for our elite teams there were no bids, we were just trying to win our divisions! 



YouHitZero__Perfection_1


Imagine that. #4 it was VEGAS! Our families didn’t even care what hardly happened at the competition, because the experience was enough. We will still attend bid events, but they will be attended because they offer something of substance to our families. Whatever your reasoning is for picking events, ask yourself “ what does this event offer my families, experience wise, other than just a bid”





Enjoy as Many Moments as Possible

Go to the parks at your end of season events. Talk about how special each one of your kid’s are at your end of season banquets. Encourage and appreciate all the new skills kids are getting around tryout time, instead of reminding them that a single skill doesn’t make them a specific level. Find a couple parents and let them know how much their words of encouragement have helped you. Connect, connect, connect.

This isn’t about retention; this is about connecting to the people that have believed in you. Make sure people know that this is bigger than just skills and wins for you. You know this is the case, but sometimes they need to hear it from you. And please take the team picture event when you don’t win the event, or place last. The experience of the event was great even if the final placements weren’t what you wanted. Give them a memory to look back on.



YouHitZero__Perfection_5

 

The imperfections of this sport can literally kill you on the inside, you owe it to yourself to find the joy and fun again. And you owe it to these kids to keep their focus on the aspect of this industry that you can control. At the end of the day you can compete the best routine you ever have done, and you still cannot guarantee a win! That’s just how cheer works. So stay keyed on the experiences you can navigate and create through your program. Families that buy into this will carry these experiences with them for life.



Cat Weeden Signature Full Wht

Featured, Tips

How To Prepare For Your Choreographer

Posted on by Luke Johnson
IPP YOUHITZERO Twisted Choreo wide
05
Jun

Luke Johnson Profile

Luke Johnson Byline 2019

By Luke Johnson

Updated June 5, 2019

How To Prepare For Your Choreographer

A brand new season is here and it’s time for choreography. This can be one of the most exciting times of the season. You’re so excited for your choreographer to arrive so that you can learn your new stunt sequence and practice the newest and most creative transitions in the industry. Can you picture it? It’s going to be a blast!

For some this a year-after-year experience and you know just how to prepare your athletes for choreography week. However, for other, this may be a brand new experience. There are always many questions regarding preparation. Being unprepared can waste valuable time and money. Therefore, we thought we’d help you with how to prepare for your choreographer!

twisted unprepared for choreography


What can I have ready before my choreography camp?

It is very helpful to have stunt groups figured out before the choreographer arrives. The groups should be practicing basic and elite stunt skills. This helps to make transitions easier when building the routine.

Knowing what your skill level is

Summertime is the time to learn and work on new and bigger skills. Having a good understanding and realistic expectations of your team’s capabilities will help guide the choreographer in the direction to best place the elements of the routine to max out the score sheet.


Teach the basics

Seat rolls, show and go, knowing what a line and space is, practice tumbling in different formations, and know your approach for standing tumbling.

Placement of Skills

For example: if you know your team struggles with tumbling, let the choreographer know so they don’t put it at the very end when the athletes are tired. Maybe your team is excellent at Stunts – the choreographer will want to know so they can highlight them as much as possible.


twisted choreography teach the basics__you hit zero ipp cheer music


Choreography Camp Attendance

Attendance is very important in being able to learn the routine as it’s being taught by the Creative. It is key to show up with a positive attitude and be ready to learn. The choreographers feed off of the energy you project, so give them something good work with :-)  We understand things come up and you can’t make your choreography date – figure out how to get a fill-in. It could be a coach, another athlete, someone who can visually help the choreographer place people correctly to complete the full picture.

simple8 advert 2019


Record the choreography

This is the BEST way to be able to reference back after your choreographer has departed from camp. Your TWISTED Choreographer is able to help some from on the road, but keep in mind they do a lot of routines during the summer and having a video refresher makes the job easier.


During Camp

Being respectful to the choreographer makes everyone’s experience much more enjoyable. Know that Choreographers work long hours for days in a row – the best thing to keep them motivated – is positive energy. Be excited to learn, have fun with the process, you get to meet someone new – be the athlete/team/program that gets remembered for the positive things, not the negative ones.


how to prepare for your choreographer ipp cheer music


It is always nice to be appreciated

  • Welcome signs at the hotel, gift baskets, special food or drinks the choreographer likes, are all wonderful ways to show your appreciation.
  • Choreography sessions may be scheduled for more time than regular practice is, be prepared with water and nourishing food to help you keep your energy level up.
  • Be patient with yourself – there is a ton of learning going on and nobody expects it to be perfect after a couple of tries – give yourself the time to learn and grow with the material as you practice more.
  • Communicate with your Choreographer. They want to give you a routine that you LOVE – talk with them if there is a part you don’t like – they truly won’t get upset with you if you are honest.


Luke Johnson Signature

Events, Featured, Tips

Becca Webster’s Must-Have Worlds Packing List 2019

Posted on by Becca Webster
Auto Draft
18
Apr

Becca W Profile

Cat Weedon Byline Updated 2019

By Becca Webster

Published April 18, 2019

Becca Webster from Great White Sharks' Must Have Worlds Packing List


It’s everybody’s favourite time of the year!

Practices are harder than ever, nothing but perfection will do, and soon enough we’ll all be dying in the heat trying to see our flyer as the sun blinds us. But again, it’s our favourite time of the year!





What people don’t usually consider is that, while we’re all grinding to make our biggest dream a reality, finals are on the horizon, work is getting busy, it’s your bff’s birthday, you just got a puppy, or another 100 things are going on in our lives. We are busy people. So busy, that packing for worlds may not be on your priority list.

I’m here to make your life easier and provide you with a list of everything you need as you make your way to the 2019 Cheerleading World Championships.


Yhz Becca 1



Yhz Becca 1


What people don’t usually consider is that, while we’re all grinding to make our biggest dream a reality, finals are on the horizon, work is getting busy, it’s your bff’s birthday, you just got a puppy, or another 100 things are going on in our lives. We are busy people. So busy, that packing for worlds may not be on your priority list.

I’m here to make your life easier and provide you with a list of everything you need as you make your way to the 2019 Cheerleading World Championships.



The Essentials

  • Toothbrush
  • Toothpaste
  • Underwear
  • Socks
  • Bras
  • Regular clothing
  • Street shoes
  • Passport
  • Wallet
  • Feminine products
  • Tech chargers


Cheer Related

  • Team clothing you’re required to wear
  • Uniform
  • Cheer shoes
  • Cheer bow or scrunchie…etc
  • Team branded backpack
  • Practice clothing
  • Water bottle




Beauty

  • Hair extensions if you use them
  • Straightener/curler
  • Hair ties
  • Bobby pins
  • Hair spray
  • Hair brush
  • Eyelashes
  • Makeup
  • Tweezers
  • Make up brushes


FOR THE PLANE

  • Neck pillow
  • Blanket
  • Sweater
  • Book/computer to keep busy
  • Headphones


FOR THE PLANE

  • Neck pillow
  • Blanket
  • Sweater
  • Book/computer to keep busy
  • Headphones



Yhz Becca 2


Good luck to everyone competing! I hope to see you all there. Remember, the work is always worth it.



Keep up with my cheerleading journey on YouTube: BeccaWebster



Also follow me on Instagram!
@beccweb & @beccweb_cheer


Becca Webster Signature Full



Featured, Tips

All in or All Out: Letting Go and Moving Forward when a Kid Leaves your Gym

Posted on by catweeden
All In Or All Out: Letting Go And Moving Forward When A Kid Leaves Your Gym
17
Jan

Cat Weeden Circle

By Cat Weeden

Published January 17, 2019




This industry demands every single part of you to be successful.



You must be able to problem solve, balance budgets, work quickly and work well under pressure. You will sacrifice your time, your sleep, your relationships, and the ability to talk about anything else other than cheer in a one on one or group setting. I had no way to know almost 20 years ago that I would learn so much about love, loss and commitment through this sport. But I have. Over all these years, the biggest lesson I have learned, is that the greatest and most important part of you, that you voluntarily give away while coaching is your HEART.


I have given a piece of my heart away to thousands of kids who have turned into great adults, and great little people. They say that shared experience creates bonds, friendships and lifetime memories, and I cannot think of a better example of this than cheer. We grow with these kids through practices, tumbling classes, traveling, competing, handling adversity in their lives, celebrating individual and team successes and through navigating life, which can be really hard on some kids.




Its only natural that these kids hold a very special place in your life and you grow to love them like your own children.






There is no other heartbreak that is comparable in coaching, then when you have a kid or kids you have invested in, leave your program.Every coach or owner I have ever met, has a story (if not more than 1) of the total and absolute heartbreak stemming from this. It can be confusing, hurtful, blindsiding and really derail your forward momentum if you let it. Or this can be a moment in time where you grow as a coach and a person.







I have personally experienced this many times over the years. Its not easy to navigate through, but I have always come out the other side a better, stronger person. It’s important when you lose a kid to understand the situation from all angles, remind yourself that you ONLY want kids in your program that want to be there and lastly move on, find peace and gain focus.








Understanding the Situation from all Angles





Kids leave gyms or get out of cheer for a handful of reasons depending on their age.

Here are just a couple of reasons:

  • Cost
  • Time Commitment
  • Not Progressing
  • Burn out
  • Playing another Sport
  • Opportunism
  • Fit
  • Outside Distractions (Boyfriends, Friends, High School, Getting a Car, etc).




These are all valid reasons for a kid to start unengaging and want to quit or move on,  but these are not necessarily reasons that parent should allow it. But that’s itself could be a whole other blog ☺


Whatever their reasoning may be, once a kid or family lets one of those reasons fester long enough, it will become a distraction for them, you and the team. Not every kid is made for the long haul in cheer, and not every kid that starts in your program will make it to the end of their eligibility in your program. Once you understand and accept this some disappointment will come off your shoulder.

Put yourself in the kid or parent’s shoes.  Realize that sometimes it really isn’t about you, its about them and whatever stage they are in in their lives. If they have done you wrong before, during or after they’ve left, that’s on THEM, not you.





 

Our job is to love these kids, help them foster growth and become better people while they are with us. We are just lucky enough to do all of those things through the vehicle that is Cheer.






Only Want Kids in the Program That Want to Be There



This was a big mentality shift for me about 6 years ago. Instead of valuing my team, program or gym where I should have, I had gotten really suck on this idea that if a kid left it was because we “weren’t good enough in some way.” Being on the defense all the time stopped me from being able to read the team environment and individual kid’s interactions correctly. Some kids/ Parents are TOXIC to your gym and environment. Don’t fight for those people. Don’t stand in their way if they talk of leaving And don’t be sad when they leave.

Nowadays, my mentality is that it’s a privilege to cheer in our program, and I may love you, but if you don’t hold value in our gym, team, stunt, then this isn’t right fit for the kid, the team nor the program.






Move On, Find Peace and Gain Focus



Move on! Every kid that has ever come through your doors has been an important part of your history, your now and your future. No one kid, or handful of kids will define you or your program. It’s really easy to let getting burned by a kid or a family alter what you do, and question the motives of others around you. Be vigilant, but not paranoid.  Never let a situation or disappointment create an emotional wall between you and the people that are deserving of that love.







The last piece of the puzzle for me was gaining focus. I aim to focus on everyone around me that’s ALL IN. those people are the ones who can handle a rocky competition, terrible practice, stunt/ formation changes with grace and ease. They understand the process and the hills and valleys of a season. They understand that you are human and sometimes make mistakes, and they support you through them. I invest in these people and they invest in me and the program.  Give new kids and families that join your program the chance to create forever bonds with you.







People stay in a sport like cheer because of their kids abilities, and their belief that the coaches care about the kids successes on and beyond the mat. A gym is a family, and its own community. And that community is strongest when you believe in your program, your product and yourself . These kids deserve ALL of you, not just a small protected portion of you.




Water, love, and nurture the ones who have dropped roots and move forward from the ones who have not.






Cat Weeden Signature Full Wht

Featured, News, Tips

How to properly train for a “Full Out”

Posted on by Matt Kelley
How To Properly Train For A “full Out”
06
Dec

Ipp Contributor Matt Kelley

Matt Kelley Byline

By Matt Kelley

Published on December 6, 2018

One of the biggest & most controversial questions in the Cheerleading World….”How to properly train for a Full Out?”  There are so many variables that come with this question:





All while needing to maintain TECHNIQUE!   As a Cheerleader my self for more than 15 years, and a Coach of 15 years, these are some of my suggestions to help!


Safety Mobile


One of the most important things to maintain, Safety, is to properly have the skill before performing it in a routine/practice.  Being able to do the skill multiple times, while maintaining technique!

As a coach, I make my athletes over rotate their skills when training them in a Private Lesson or Tumbling Class.  Weird right?


Here is my theory:

If I am training to stick & stand a Standing tuck in my tumbling class, but in the routine, the Standing tuck is 45 seconds into the routine…I might fall forward.  So I suggest, training the Skill to OverRotate.  This also helps with getting your chest up when landing the skill.


Preparing the body physically

is MAJOR KEY!

 As stated above, skills can be performed separately, with ease.  But as we know, a cheer routine is 2 minutes and 30 seconds of Non Stop Physical skills.  I am a firm believer in making sure the athletes body is Physically Strong enough to do the skills.  Working out (depending on the level) 2-3 days outside/after practice are incredibly important.

The higher the level, the more conditioning you should do for your body.  In a perfect world, it would be great to land that 3 to double full to the front every time.  But when running multiple sections and/or full outs, it doesn’t always work out that way. Your body must be strong enough to with stand some of those (hopefully never) incomplete spins.


Strength


Strength


What body parts should I focus on to work out?  I suggest Core, Explosive Leg movements, Arm Strength and also Calves.  I post different work outs & conditioning drills on my snapchat Mkells5891 every week.

Higher level gymnasts will condition 30-45 minutes before their practices 4-5 times a week.  Not only does this help them gain New Skills, but also be strong enough to perform the ones they are currently competing.



Speaking of gymnast…I reached out to my long time friend, Olympic Gymnast Jonathan Horton, to ask him how he trained.  If you don’t know who he is, here are a few of his stats:



Jonathan


Jonathan horton

  • 2-Time Olympian (2008 & 2012)
  • Bronze & Silver Olympic Medalist
  • World Bronze All-Arounder
  • 2-Time US National Champion
  • 6-Time NCAA National Champion
  • 4-Time American Ninja Warrior Competitor
  • NBC Broadcast Analyst
  • Author


Jonathan Mobile 3


Jonathan horton

  • 2-Time Olympian (2008 & 2012)
  • Bronze & Silver Olympic Medalist
  • World Bronze All-Arounder
  • 2-Time US National Champion
  • 6-Time NCAA National Champion
  • 4-Time American Ninja Warrior Competitor
  • NBC Broadcast Analyst
  • Author


Here were a few questions I asked him, when it came to preparing to do his full out routines properly:


Here were a few questions I asked him, when it came to preparing to do his full out routines properly:


When you trained your floor routine (tumbling), did you always do it straight on the floor…or onto Mats or into a pit?

75% of my tumbling was done with safety measures. Either I was tumbling into the pit, resi pit, or I used mats on the floor. Tumbling takes an extreme toll on the body over time, and although our pride wants us to go all out on the real surface, it’s important to protect ourselves first. If you do enough repetitions onto safe surfaces, most athletes won’t feel like it’s necessary to do as many numbers later.


How often did you Practice?  How often did you condition your body?

In my prime I trained twice a day. I did morning conditioning for 2 hours on M,W,F, but 6 days a week I did a 4 hour routine training workout in the afternoon. Even on days that I didn’t have morning strength and conditioning, I did some light conditioning in the afternoons everyday. It’s important to keep every muscle group moving. Even on light days it’s important to stretch muscle groups or even do a couple of light reps just for muscle memory.


Was your conditioning things directed towards strengthening things to improve your floor routine & keep your body safe?

I did a lot of “get stronger” conditioning, which involved some brutal workouts that tore me down pretty bad, but the majority of my strength and conditioning was for general body strength and cardio ability. It’s important to cycle in an out of different types of conditioning. Athletes that are always trying to see “gains” will eventually injure themselves because our bodies have to recover.


Yhz Jonathan


How often would you do a REAL Full our floor routine? Monthly, Weekly etc?  And why that number?

We tumbled 3 days/week, but we only did routines when we were in season. During season we would do anywhere from 1-3 routines in a 45min session. Off season training just required a lot of strength training and tumbling into the pit to learn new skills.


How often would you do a REAL Full our floor routine? Monthly, Weekly etc?  And why that number?

We tumbled 3 days/week, but we only did routines when we were in season. During season we would do anywhere from 1-3 routines in a 45min session. Off season training just required a lot of strength training and tumbling into the pit to learn new skills.


Going back to question 4, did that give you the longevity in gymnastics and the ability to compete in the Olympics 3 times?

My longevity came from a well thought out game plan that relied on putting how my body felt over results. Results ’now’  driven people will burn out versus someone who sees the long term game can last a long time. No matter what, our bodies will break down overtime, but being smart and listening to what our bodies are telling us can keep us in the game a while.


Awesome to get some tips from a former Olympic Gymnast!  .

Moving forward, let’s talk about Mental Toughness.  Some Coaches & Athletes would agree this one is the most difficult to master.  I believe it’s Extremely important to have a Balance of Physical Strength & Mental Strength.  



What are the best ways to Master the Mental toughness that a certain Skill or Full Out brings?


  • Proper Progression of the Skill
  • Good Reps—Do the skill multiple times with perfect technique




Once you have mastered those things, it’s time to start training them with small routine sections.  Here are a couple examples:


  1. Cut the routine into 5 different sections.  Do each one 2-3 times with perfection. Throughout practice, note what section had mistakes, and at the end, focus on details with the skills in that Section.  As these 5 sections get easier, break it down to 4, then 3, then 2 & then 1.
  2. Divide the Routine into a Stunt Routine & a Tumble Routine.  You can do 3 of the Stunt Routines, then 3 of the Tumble Routines.  You can also do the Stunt Routine, then Tumble routine back to back multiple times.
  3. Let’s say you are a level 5 Worlds Team.  You could do Tucks for all tumbling and do the stunts & jumps full out.  This is a great way to push your endurance and focus on building elements.
  4. Some coaches like to make it a game, which makes it more fun for the athletes.  You could have a wheel to spin, and have different elements of the routine on the wheel:  All Stunts, All Tumbling, 1st half, no jumps etc.


Mental Toughness


Those are just a few examples.  Closing out, I wanna conclude with some of our main points when Preparing Properly for a Full Out  


Perfect


  • Perfection of each skill individually

  • Proper Progression of the routine, which will help with building confidence

  • Strength & Endurance of the body.  Making sure to condition outside of practice.  



Shout out to Jonathan Horton for the interview.  

 

Be on the look out for his new book coming out December 4th,

“If I had known”

 

Thanks again for reading my article.  

Hope this helped everyone! Message me what you would like to have me write about next!



Matt Kelley Signature Full

PHOTO CREDITS:  ADRIAN KRAUS

Featured, Tips

How to have a Strong Standing Tuck (step-by-step videos)

Posted on by Matt Kelley
How To Have A Strong Standing Tuck
09
Oct

Ipp Contributor Matt Kelley

Matt Kelley Byline

By Matt Kelley

Published on October 9, 2018

Every week I receive questions about how to “make my standing tuck stronger?” I even ask for them to send me videos to give me a better opportunity to truly critique their form. The most consistent issue I see is with the strength of the athlete. 

So in this article I will describe some Core Exercises and some explosive leg movements that i’ve found to help my athletes over the past 15 years. Here are my recommendations to increase your core strength for a strong standing tuck:

Hanging tuck ups

We have a bar at our gym (demonstrated on the video), but if you do not, you can move 2 mats  close together, or 2 chairs and tuck your knees & shins up towards your head.
I truly believe this is the best core exercise for a stronger back tuck. An example of how many to do would be:
10 reps which equals 1 set, and do 4 sets
A variation of this would be to do a tuck up, and hold that tuck position squeezing every muscle you have, and holding for 20 seconds.

Hanging tuck ups

We have a bar at our gym (demonstrated on the video), but if you do not, you can move 2 mats  close together, or 2 chairs and tuck your knees & shins up towards your head.
I truly believe this is the best core exercise for a stronger back tuck. An example of how many to do would be:
10 reps which equals 1 set, and do 4 sets
A variation of this would be to do a tuck up, and hold that tuck position squeezing every muscle you have, and holding for 20 seconds.

Here are a couple of my favorite Explosive Leg Workouts, to help achieve a Strong Back Tuck:

Straight Jump onto an elevated Mat

Start by facing the opposite way of the mat, sit & swing and explode onto the mat. Make sure when you land, you immediately walk backwards.

Tuck Jump onto an elevated Mat

Similar to the straight jump, but add a tuck jump. Make sure your knees & shins go towards your head. Immediately walk backwards when you land on the mat.

Explosive Tuck Jump onto an elevated Mat

Start by sitting on a mat. Make sure your hips are higher than your knees when sitting on the mat. Next, Swing your arms up & jump/ explode through your legs. Hitting a tight tuck position. It is important to remember to land standing straight up & down when you land on the mat.
This is my favorite explosive Leg workout for a stronger standing tuck!
As a beginner, I would start with 20 reps. Doing this twice a week minimum. Each week add 5!

These are my favorite Core & Explosive Leg exercises for a Strong Standing Tuck!
I hope you all enjoy these!
My social media stuff:
Instagram: @KarmaReturns
Instagram: @MattFreakinKelley
Snapchat: Mkells5891

 

Matt Kelley Signature Full

Featured, Tips

Coaching tips to help keep your team injury free and more powerful

Posted on by Jason Mason
Coaching Tips To Help Keep Your Team Injury Free And More Powerful
21
Sep

Coaching Tips


Jason Blog Circle

Jason Mason Signature

By Jason Mason

Updated September 21, 2018

You know what’s one thing that can really throw a wrench in your season?


An Injury


It always seems that just as all the gears are turning and your team is starting to gel that someone gets hurt.  Depending on the severity of the injury, you may now have to go back to the drawing board.  You know what this means.


Ipp Coaching Tips 1


New stunt groups, rearranging spots, athlete from ripple 1 now needs to remember ripple 3 – which she always forgets.  It’s basically a brand new routine.  You know what’s probably more frustrating than an unexpected an injury?  The fact that it probably could have been prevented.  How you ask?  Properly conditioning your team may be monumental in keeping your athletes injury free.  We’ve provided you with an easy-to-follow guide that help to reduce injury and keep your athletics more powerful.



1@1x


Develop a Dynamic Warm-Up/Dynamic Stretch.


This is to get your athletes muscles warm. It is best to stretch when muscles are warm versus static stretching.  This is also a great way to mimic movements that are performed during routines….and perfect them :)


Ipp Cheer Coaching Tips 5

Number 2 Ipp


Take a step back


Many times we go into a season with high expectations. This is great unless you skip over the basics.  Take a step back and look at your athletes movements and their strengths.


Do you see anything common among your athletes?  If so, that is a great place to start.  A couple common issues I see are Squatting ability, Shoulder/back flexibility, Core activation.


3@1x


PROGRAM OUT YOUR PRACTICE


Set time limits or set time aside for things that are important and must be accomplished. One being constant improvement on the athletes stamina and power production.  Yes, you are challenged when running a routine full out over and over….However, if your athletes are tired and start to practice bad form.  They are now teaching themselves improper mechanics which lead to injuries.  Save time at the end of practice or don’t be afraid to drop something from your practice and condition where the athletes can be successful by performing at their top ability at that time versus lifting, flipping, twisting etc.


Ipp Cheer Coaching Tips 4 3 Program Your


Ipp Cheer Coaching Tips 3


4@1x


Open to change


The definition of insanity is doing the same thing over and over again, expecting a different result.  If you tend to have drops, weak tumbling, a sloppy second half of your routine or a mixture of these.  Then it might be time to have a second opinion review your teams.  This consultant should be knowledgeable both in fitness/health as well as understand the cheerleading/gymnastics/dance requirements.


Don’t be afraid of what they might tell you

It could be anything from a couple quick tips for fitness to changing/firing/moving staff members around so they are best utilized.  Sometimes people are placed or hired for a certain part of the job but are a better fit somewhere else.  By putting them where they belong it increases moral and helps them be a better coach.  This gets the athletes excited and doing what they need.  When athletes do what they need and are excited to be there….Well the results speak for themselves.


Number 5 Ipp


Add a strength training day


  • On this day your athletes will work on just strengthening their body. Athletes tend to do the same movements in a sport over and over again.  Strength training allows the athlete to increase the activation/strength of the opposite muscles that are typically used.  These create balance which not only will make them stronger but balance helps prevent injury!


Ipp Cheer Coaching Tips 99


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Featured, Tips

How to Progress during the Back to School Crunch – Practice Scheduling, Attendance, Motivation

Posted on by catweeden
Surviving Sept Fixt2
13
Sep




HOW TO PROGRESS DURING THE BACK TO SCHOOL CRUNCH - Practice Scheduling, Attendance, & Motivation


Cat Weeden Circle

By Cat Weeden

Published September 13, 2018

As a Small Gymer, we all know the end of summer is a time of celebration! Church Retreats, Overnight Camps, Family Vacations, Trips to the Lake and the distractions of summer are finally gone and done. We are finally going to get full attendance back at practices which means stunts can solidify, tumbling can be finalized, and Pyramids can finally be created. 

Life is GREAT, you and your coaches are on a roll. Stuff is getting done. Then 3 weeks later school starts… and a whole new set of attendance problems start up!




In the Small Gym world, it is crucial to maximize the month of September by following these 4 tricks:



Ipp Tweeters





1@1x

Anticipate the potential practice conflicts




2@1x

Maximize practice efficiency through pre-planning




3@1x

Encourage & Create additional opportunities for Bonus Team Work




4@1x

Mentally Just Keep Swimming







Maximize Practice Efficiency Through Pre Planning



Every practice in the month of September is incredibly important. This is the last month before our internal clocks ding that its “Competition Season”. 

In order to get the very most out of this month, plan out each practice! Break your practice down into 10 minute sections and stick to the schedule. 


If your team is struggling in a section, planning ahead ensures that you think about this before practice starts, and you then create a plan to relieve the concern. You will be shocked how fast 10 minutes has previously been wasted once you start scheduling out practices.



“You will be shocked how fast 10 minutes has previously been wasted once you start scheduling out practices.”














Lines Angled



Mentally Just Keep Swimming



Absences are very hard on the team, but they are the hardest on the coaches! We have hopes, dreams and plans for practices, and 1 missed kid can throw that haywire….. if you choose to let it.

Coaches, I challenge you to take a “just keep swimming’ approach to these practices. Continue with your practice plan, work every section you need, let the missing stunt group do conditioning during the stunt run or even encourage the other groups. Whatever you do, don’t let 1 absent cheerleader distract you.

Intentionally include 3-4 full run throughs on your practice plan, and each practice continue to add sections to the “ run through” if you keep this up the kids will become acclimated to a 75% run overtime instead of drastically.



Even though there seems to be a million distractions in the month of September, by anticipating potential practice conflicts, maximizing your practice time through detailed scheduling, creating and encouraging extra bonus opportunities for your allstars and mentally continuing to advance your routines and readiness, you can excel and progress in the toughest month of the season!  




Ipp-logo-cheer-music-red






-Cat Weeden

LuXe CheeR

Featured, Tips

Top 5 Practice Wear Trends for 2018-2019

Posted on by Heidi Weber
Top 5 Practice Wear Trends For 2018-2019
10
Sep

Heidi Blog Circle

By Heidi Weber

Published on September 10, 2018




HERE ARE My Top 5 practice wear trends for 2018-2019

Our athletes are walking billboards for our gyms everyday. We dress our athletes for success at practice, showcases, and events so getting our items lined up early is key

Here’s a list of some of the hottest trends for practice/gym wear this season.


Looking Great

without Breaking the Bank!







Image 1


1. Sublimation is back

In the current competitive market you can pick up a completely custom designed sublimated practice set from $30-$45 from most companies.

You can design your wear to be simple and clean or busy and colorful the sky is the limit and now it won’t cost you an arm and a leg.








2. Jerseys

Baseball jerseys were all the rage last season and you’ll continue to see them this year too.
But take into consideration all the Jersey possibilities out there:
Soccer, Basketball, Hockey, Baseball…
All these jerseys can be customized for your gym and teams… start the next trend with a new Jersey style.





3. Cover Up Tanks

Tanks are hot hot hot and aren’t going anywhere. You can mix and match your gyms brand and team names with cover up tanks design specifically for your brand and your message.

Remember youth and adult tanks that match don’t always come in tons of color options so be creative with your ink colors instead of the tank color itself



Image1






4. Crop Tees/Tanks

Taking it back to the Old School you’ll be so cool. Crop boxy tanks and tees are back and great for uniform cover ups and gym practice wear. They are loose and comfy and have that 90’s appeal that you see in fashion this season.








5. Crew Neck Sweatshirts

Hoodies are a thing of the past and oversized crew neck sweatshirts are the go to.

These are easy to get over your hair and have a variety of color options and even better a much larger canvas for design and branding.



Not all designs are created equal.



So shop with companies that get who you are. ASCE is always looking for new trends and new ways to help you distinguish your brand and your gym vibe.

We offer sales and specials every month on various products. Shop smart with specials and sell more with rad designs that everyone loves.

“In an industry where your name is your brand, design matters”

You can look amazing in every design when you shop with companies that take the time to  know you, your style, and your message.

In an industry where your name is your brand, design matters.  You don’t have to break the bank for great apparel that your athletes and coaches will love to wear!

Shop now: www.americanspiritandcheer.com

Social: @asce_asce

Email : sales@ascestaff.com







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