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New USASF Rules and Age Grids for the 2024-2025 Season

Posted on February 23, 2024February 23, 2024 by Steve Pawlyk

23
Feb

By Steve Pawlyk

Published February 23, 2024

On February 22nd, the United States All Star Federation (USASF) has announced significant changes to the rules and age grids for both Cheer and Dance competitions for the upcoming 2024-2025 season. These adjustments are pivotal for coaches, athletes, and programs as they plan for the next competitive year. In this article, we’ll dive deep into these changes, providing clarity and insights to help you prepare effectively.

CHEER 2024-2025: A Closer Look at the Changes

Cheer Age Grid Adjustments:

Calendar Year Update: The Approximate Ages remain constant, but the Calendar Years will advance by one, moving from 2023 to 2024. This ensures age categories remain aligned with athletes’ birth years.
International Division Requirements: A minimum of 16 athletes is now required for all International divisions, emphasizing the importance of team size in competition.
Division Removals: The International Global Level 6 and International Global Coed Level 6 divisions are being phased out, reflecting a shift in competitive focus.
New Worlds-Eligible Divisions: Introduction of International Open NT Level 7 and International Open Coed NT Level 7 through USASF CHEER, opening new opportunities for elite teams.
Exhibition Team Clarifications: Exhibition teams must adhere to the Age Grid and Rules, ensuring consistency across all competition levels.
Minimum Athlete Penalties: Teams taking the floor with fewer than the minimum required athletes may face penalties, stressing the importance of full team participation.

Cheer Rules Updates:

The updates primarily consist of adjustments to the Calendar Year and the removal of references to Global divisions, streamlining the rules for clarity and consistency.

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DANCE 2024-2025: Unpacking the Updates

Dance Age Grid Enhancements:

Calendar Year Adjustment: Similar to cheer, Dance will see an update in the Calendar Years, moving from 2023 to 2024 while keeping Approximate Ages the same.
Kick Category Description: An addition to this category offers further detail to guide teams in preparation and choreography.
Crossover Rules Addition: Athletes are now restricted from crossing over from one club to another during the same event, aiming to maintain fairness and integrity.

Dance Rules Grid Changes:

Rule Relocations and Additions: Adjustments include the relocation of Mini Rule 2.c for accuracy and additions to Youth Rules enhancing the complexity and safety of airborne skills.
Prep and Novice Division Separation: A clear distinction between Prep and Novice Rules now exists, along with added progressions across divisions, aiding in developmental clarity.

USASF rule changes_cheerleading competition preparation

Glossary Updates:
The glossary has been updated to include new definitions and additions, such as Hip-Over-Head Rotation and Blind Landing, ensuring a common understanding of key terms.

cheerleading age categories_dance age categories

The early release of these changes by USASF is designed to aid clubs and teams in their planning for the 2024-2025 season. While some policies are still under review and may see updates in the Final Release, these adjustments signal a significant shift in the competitive landscape for both Cheer and Dance. Coaches, athletes, and program directors are encouraged to review these changes thoroughly to adapt their strategies and routines accordingly. Stay tuned for the full searchable grids to be added below, which will offer an in-depth look at the new age and rule adjustments, ensuring your team is as prepared as possible for the upcoming competitive season.

For further details, teams and coaches are encouraged to visit the official USASF website and reach out to USASF representatives for clarification on any specific concerns. Let’s gear up for another exciting season of Cheer and Dance with positivity and anticipation!

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

Posted on November 17, 2023November 17, 2023 by Steve Pawlyk

17
Nov

By Steve Pawlyk

Published November 17, 2023

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

The Fundamentals of Physics in Cheer Throws

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

Optimizing Force and Energy Transfer

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

The Technique Behind Momentum

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

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

Building a Foundation with Strength and Conditioning

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

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

Perfecting the Art through Drill Repetition

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

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

The Science of Force Application

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

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

Integrating Training into Routine Workouts

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

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

Safety First: Ensuring a Secure Practice Environment

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

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

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Rookie to Pro: Developing a Successful Cheerleading Progression Program

Posted on August 21, 2023August 21, 2023 by Steve Pawlyk

21
Aug

By Steve Pawlyk

Published August 21, 2023

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

1. Understanding the Importance of Progression in Cheerleading

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

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

2. Assessing the Current Skill Level

Understanding where athletes are starting is crucial:

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

3. Setting Clear and Achievable Goals

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

4. Designing the Progression Pathway

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

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5. Implementing Effective Coaching Strategies

Coaching strategies are crucial:

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

6. Monitoring and Evaluating Progress

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

7. Emphasizing Safety and Well-being

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

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8. Engaging Parents and Guardians

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

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

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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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The Perfect BPM for Cheer Music: A Comprehensive Guide

Posted on May 15, 2023June 22, 2023 by Steve Pawlyk

15
May

By Steve Pawlyk

Published May 15, 2023

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

Understanding BPM in Cheer Music

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

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

The Magic of 146 BPM in Cheer Music

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

Using IPP Music to Understand Cheer Music BPM

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

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

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Conclusion

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

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

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CHEER 2024-2025: A Closer Look at the Changes

Cheer Age Grid Adjustments:

Cheer Rules Updates:

DANCE 2024-2025: Unpacking the Updates

Glossary Updates:The glossary has been updated to include new definitions and additions, such as Hip-Over-Head Rotation and Blind Landing, ensuring a common understanding of key terms.

Optimizing Force and Energy Transfer

The Technique Behind Momentum

Building a Foundation with Strength and Conditioning

The Science of Force Application

Integrating Training into Routine Workouts

Safety First: Ensuring a Secure Practice Environment

1. Understanding the Importance of Progression in Cheerleading

2. Assessing the Current Skill Level

3. Setting Clear and Achievable Goals

4. Designing the Progression Pathway

5. Implementing Effective Coaching Strategies

6. Monitoring and Evaluating Progress

7. Emphasizing Safety and Well-being

8. Engaging Parents and Guardians

Understand the Role of Strength Training

Deadlifts

Squats

Cleans:

Safety Considerations

Repetition and Understanding Your Flyer

Understanding BPM in Cheer Music

The Magic of 146 BPM in Cheer Music

Using IPP Music to Understand Cheer Music BPM

Conclusion

Glossary Updates:
The glossary has been updated to include new definitions and additions, such as Hip-Over-Head Rotation and Blind Landing, ensuring a common understanding of key terms.