Coaching, Featured, Practice Tips, Schedules, Tips, Workouts

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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Choreography, Coaching, Practice Tips, Tips

Choreographing Cheer Routines That Stand Out

Posted on November 1, 2024November 1, 2024 by Steve Pawlyk

01
Nov

By Steve Pawlyk

Published November 1, 2024

Creating a cheer routine that captivates both the audience and judges takes more than technical skill; it requires creativity, smart use of transitions, and an understanding of how to maximize your team’s strengths. For example, the routine by Cheer Extreme Senior Elite at Worlds 2023 stood out due to its seamless transitions and creative use of musical cues, which kept the audience engaged from start to finish. Here are some actionable tips to help you design a standout cheer routine from beginning to end.

1. Prioritize Unique Transitions

Transitions can make or break the flow of your routine. The key is to keep movements seamless and visually engaging while transitioning between stunts, tumbling passes, or formations. For example, Cheer Athletics used a creative rolling transition to shift from a pyramid to a tumbling pass in their 2023 Nationals routine, which kept the movement dynamic and surprised the judges. Try integrating elements like cartwheels, spins, or even high-energy choreographed runs to shift athletes across the mat. Unexpected, smooth transitions make the entire routine feel polished and add another layer of sophistication.

2. Emphasize Visual Formations

The formation of your team at any point during the routine impacts how the entire performance looks to judges. Mix up your formations frequently, ensuring that there’s a dynamic visual effect for every big stunt or movement. Consider using video review during practice to identify gaps or inconsistencies in formations and make necessary adjustments to keep everything looking sharp. Create different levels by incorporating jumps or using flyers for height, which adds dimension to your routine and prevents any dull moments.

3. Musical Cues for Maximum Impact

Choreographing to the beat is expected, but choreographing to specific musical cues can elevate your performance. Use key lyrics, sound effects, or beat drops as cues for powerful moments, like throwing a basket toss or hitting a perfect stunt. For example, using a mix with a beat drop similar to the one in Beyoncé’s ‘Run the World (Girls)’ for a perfectly timed tumbling pass can create an impactful moment that energizes both the audience and judges. These connections make your routine feel in sync with the music and help the audience stay engaged.

4. Integrate Signature Stunts

Including a signature stunt that defines your team can help set you apart. To create a signature stunt, start by evaluating what makes your team unique—whether it’s their exceptional flexibility, strength, or speed. Identify your team’s standout qualities and design a stunt that highlights these attributes. You could begin by experimenting with different variations of existing stunts and adding unique twists that only your athletes can execute confidently. Once you’ve created a stunt that feels unique, practice it until it becomes second nature and consistently wows the judges. This could be a unique pyramid, a creative partner stunt, or a move that only your athletes can pull off with style. Think about what makes your team unique—maybe it’s their flexibility, their speed, or their strength—and design a stunt around those assets that the judges won’t forget.

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5. Keep Pacing Varied

A great routine keeps the audience on their toes. Alternate between high-energy tumbling passes and slower, dramatic moments like a breathtaking pyramid. To ensure athletes are conditioned for these changes, practice pacing by running sections of the routine at full speed, then review video footage to identify moments where athletes need extra conditioning or adjustments to keep energy levels consistent. This ebb and flow in pacing keeps the judges’ attention and gives athletes a chance to catch their breath while still keeping the routine visually and emotionally impactful.

6. Leverage Unexpected Elements

The judges have seen thousands of routines. To stand out, try incorporating unexpected elements like partner work, tumbling passes initiated from stunts, or cheer-specific dance elements. Mixing in traditional cheer components with newer, more innovative twists can keep the judges guessing and make your routine one to remember. For example, incorporating a traditional pyramid structure but adding a twist where flyers perform a synchronized spin before transitioning into a basket toss can provide an unexpected wow factor that elevates the routine.

7. Be Intentional with Every Move

Every single move should have a purpose—whether it’s setting up the next big element or showing off an athlete’s strength. Avoid filler movements just to kill time. Instead, each step should flow into the next with intention, creating a cohesive performance where all elements build upon one another for a final, showstopping impression. One effective drill is to video the entire routine and have athletes identify and eliminate any unnecessary movements, ensuring each move serves a purpose. Additionally, practicing short segments repeatedly with focused intention can help athletes become more aware of how every movement contributes to the overall routine.

8. Practice Timing to Perfection

The entire team hitting stunts and movements at exactly the same time is vital for that “wow” factor. Make timing a priority during practice by breaking down each section of the routine and using counts to ensure precision. A helpful timing exercise is to use an 8-count track and have athletes perform specific actions on each count, repeating until every movement is synchronized. Additionally, counting out loud as a team during stunts and tumbling passes can reinforce timing consistency. Synchronization is one of the key components that judges look for, and it’s an easy way to make your routine feel sharp and professional.

9. Involve the Whole Team in Creative Moments

Get creative input from your athletes! They may have unique stunt ideas or interesting transitions that can enhance the routine. For example, you could dedicate a ‘creative brainstorming’ session during practice where athletes work in small groups to develop new transitions or stunts. Involving them in the creative process can boost morale and ensure they feel personally invested in making the routine the best it can be.

10. Finish Strong with a Memorable End Pose

The end of your routine is your final chance to leave an impression. Make sure it’s visually strong and clearly punctuates the performance. Whether it’s a dramatic group pose, a held pyramid, or a coordinated tumble-out, the ending should leave the judges with a powerful last image of your team. For example, Top Gun All Stars ended their 2023 Nationals routine with a dynamic, multi-level pyramid combined with a tumbling-out sequence that featured perfectly timed flips and high-energy poses, creating a lasting impact. Consider using a mix of different levels, unique poses, or even a surprise element like a split or jump to finish on an exciting note.

Choreographing a cheer routine that stands out is all about maximizing what makes your team unique, using creative transitions, and making sure each part of your routine connects with the audience. Use these tips to help your team shine on the mat, and turn every performance into an unforgettable experience.

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Preparing Your Team for End-of-Season Cheer Events: A Coach’s Guide

Posted on September 3, 2024September 3, 2024 by Steve Pawlyk

03
Sep

By Steve Pawlyk

Published September 3, 2024

As the cheerleading season progresses, the stakes get higher, and the competition gets tougher. The end-of-season events, such as the Allstar World Championship and the ICU World Championship, are some of the most prestigious competitions in the cheerleading world. For coaches, preparing a team to excel in these events requires meticulous planning, intense training, and a strong mental game. Here’s how you can ensure your team is ready to shine when it matters most.

1. Start with a Strong Foundation

Refine Basic Skills: Before delving into complex routines, make sure your team has mastered the basics. Stunts, tumbling, and jumps should be flawless and consistent. This foundation is crucial for building more intricate performances.
Conditioning and Strength Training: Incorporate regular conditioning sessions focused on building the strength and endurance needed for high-energy performances. This includes exercises that target core stability, flexibility, and explosive power.

2. Crafting the Perfect Routine

Routine Composition: Create a routine that highlights your team’s strengths while adhering to the scoring criteria of the competition. Balance difficulty with execution to avoid deductions. Consider consulting with choreographers who specialize in end-of-season competitions to gain an edge.
Incorporate Unique Elements: To stand out, incorporate creative elements such as unique transitions, visual effects, or unexpected musical choices. Judges often appreciate originality, provided it doesn’t compromise the routine’s execution.

3. Mental Preparation

* Visualization Techniques: Encourage athletes to use visualization techniques, imagining themselves successfully performing the routine. This mental rehearsal can boost confidence and reduce anxiety.
* Focus on Team Cohesion: Building a strong sense of unity and trust within the team is crucial. Team-building activities, group discussions, and positive reinforcement can help foster a supportive environment, essential for high-pressure situations.

4. Simulate Competition Conditions

* Mock Competitions: Hold full-out performances under conditions that simulate the actual competition environment. This includes performing in front of an audience, adhering to strict time limits, and dealing with potential distractions.
* Video Analysis: Record these performances and review them with the team. Highlight both the strengths and areas that need improvement. Use this feedback loop to make necessary adjustments and refine the routine further.

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5. Focus on Recovery and Injury Prevention
* Injury Prevention: As training intensity ramps up, so does the risk of injury. Ensure that athletes are following proper warm-up and cool-down protocols. Regularly check in with athletes about any aches or pains and address them promptly.
* Rest and Recovery: Plan for adequate rest days and recovery sessions. Overtraining can lead to burnout and diminish performance. Incorporate activities like yoga, stretching, and massage therapy to aid in recovery.
6. Fine-Tuning and Final Adjustments
* Routine Adjustments: As the competition approaches, make any final tweaks to the routine based on feedback and performance. Focus on cleaning up the details—pointed toes, sharp motions, and synchronized timing.
* Mental Rehearsals: In the final days before the competition, reduce physical training and focus on mental rehearsals. Use this time to build confidence and ensure that each athlete knows their role inside and out.
7. Prepare for the Event Day
* Event Logistics: Ensure that all logistics, from travel arrangements to uniform checks, are in order well in advance. Reducing stress on event day allows the team to focus solely on their performance.
* Nutrition and Hydration: Educate athletes on the importance of proper nutrition and hydration leading up to the event. A well-fueled body is essential for peak performance.

8. During the Competition
* Stay Calm and Focused: As a coach, your demeanor sets the tone for the team. Stay calm, offer constructive feedback, and keep the team focused on their goals.
* Post-Performance Reflection: After the performance, regardless of the outcome, gather the team for a reflection session. Highlight what went well and what can be improved for future performances. Use this as a learning experience for all athletes.

Preparing for end-of-season cheerleading events requires more than just skill; it requires strategy, mental toughness, and a well-rounded approach to training. By focusing on these key areas, you can help your team not only compete but excel on the biggest stages in cheerleading. Remember, the journey to these events is as important as the performance itself—every practice, every drill, and every moment of preparation contributes to the final outcome.

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The Do’s and Don’ts of the 8-Count Sheet

Posted on July 8, 2019September 14, 2023 by Steve Pawlyk

Do and Donts of 8 count sheet ipp blog yhz 2100x_

08
Jul

By Steve Pawlyk

Published July 8, 2019

THE DO'S and DONT'S OF THE 8-COUNT SHEET

Someone out there needs to hear this…

your 8-count sheets are a mess

There I said it! Don’t be mad. I’m just playing with you! I know that filling out an 8-count sheet can be confusing and tedious at times. Who wants to sit there and fill in each of those little boxes count by count – line by line. It can make you pull your hair out. I know that’s why so many coaches fly through it just to get it done. I’m right there with you. I have been guilty of this at times too. However, it can be problematic since the 8-count sheet can be a critical part of your music creation. Most of the time it’s all your producer has at their disposal. Therefore, if your 8-count sheet is unclear or confusing then your music producer may not be able to execute that perfect mix that you envision. Let me help you to solve this problem by providing examples of the do’s and don’ts of the 8-count sheet.

So why is this important?

Plain and simple, having the perfect 8-count sheet will reduce any aggravation on the part of you and your producer. Your mix is the heartbeat of your routine. The perfect mix can help to bring your routine to life and pump up your team. When you submit your count sheet at the beginning of the season you envision receiving a mix so perfect that the crowd wants to know all the lyrics and wants to sing along at competition like they do for Cheer Extreme Senior Elite and Top Gun. Having the crowd support can help to lift your team up to the next level during their performance. You want your sound effects to be big and expressive, your beats to hit hard and the lyrics to be perfect! Trust me, your producer wants this for you as well.

Hopefully, I still have your attention. Now let’s dive in and see how both you and your producer can collaborate to create the most magnificent piece of routine music that you’ve ever heard!

Do:

Use the recommended count sheet that your producer prefers. Most production companies create and only like to work off of their own count sheet as they know it well.

Dont:

Please don’t make up your own count sheet. I’ve seen this time and time again. Some coaches have submitted pictures of their routine sketched out on a napkin with hand drawn rows and columns

Do:

Record your routine to an 8-count track. You will want to have an accurate reference when filling out your 8-count sheet. Using an app like Simple8 by IPP is great way to record and save your videos!

Dont:

Avoid trying to fill out your 8-count sheet by memory or in real-time (while watching your team practice). This will lead to an error 100% of the time.

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Do:

Make sure to include to the intro line when filling out your 8-count sheet.

Your producer’s count sheet should always start on 1.1 as the introduction line. You will typically see that some producers will black out counts 1-4 (to start on 1.5) as a reminder that this is, in fact, is your opening 5,6,7 & 8

IPP FILLABLE 8 COUNT SHEET INTRO BOXES EXAMPLE 2

Regardless, if the first 8-count has any indication whether or not you should always start your first action on 2.1

For example, if your first section is standing tumbling then your section label would be placed on 2.1 and your actions would start somewhere on this line. The reason for this is that your producer’s mixing software starts on 1.1 (with 1.5 being your usually 5,6,7 &8 intro). Therefore, 2.1 is the first line where he/she can start your mix.

Basically, what you consider the first 8-count of your mix is the second 8-count to your producer.

Basically, what you consider the first 8-count of your mix is the second 8-count to your producer.

Dont:

Avoid skipping the intro line. This will cause your entire mix to be off by one full 8-count leading to an edit (i.e., Reconstruction ) to be made necessary. This may be time consuming and costly.

Do:

Note your sections on either the left/right side of the count sheet. This allows your producers to quickly understand the flow of your routine and helps to map out ideas.

Dont:

Make sure not to leave your sections blank. This can cause unnecessary guess work on the part of your producer and the mix can start to lose it’s cohesiveness.

Do:

Include your song choices on either side of the count sheet, at the bottom in the notes, on the cover page of the count sheet (where applicable) or in an email (noting which song goes with which section of the routine).

Dont:

Never leave your mix without song selections. Producers generally dislike picking songs. It can be a long process trying to find songs that they think you might like in your mix. This leaves less time for actual mix creations. Additionally, your producer may pick something that you don’t like leading to edit which can incur a fee.

Do:

When adding action words (sound effects) to your count sheet be sure to be clear and concise. Try to use one or two words per box to describe your actions. For example, scale, twist, double full and etc. In addition, only use action words that are pertinent to your routine. Remember, sound effects are unique audio samples used to highlight important actions in your routine, therefore, we suggest only including sound effects that help to bring your routine to life. If you need to add extra information about your routine as a whole or a certain section then you can provide that information at the bottom of the 8-count sheet in the “notes” section.

Good Count Sheet:

Dont:

Avoid filing each box with phrases or multiple actions. Although you think it may be helpful – it’s not. It can become hard to decipher sometimes. Also, producers can only add one sound effects per beat in your mix so if you put multiple action words in the box it could make your mix sound like a mess. Only include the most important action words on your 8-count sheet. Additionally, not every box needs to be filled with minor details or actions such as set, look, hold and etc. Your producer prefers to see a clean 8-count sheet verses one cluttered with a million words. It will help to expedite the process. Trust me!

Bad Count Sheet:

Do:

Make sure that you mix starts and ends at the correct time to avoid edits and/or your mix going over the allotted time requirements. As mentioned before, your mix will need an intro. Typically, you’ll want to start on 1.1 or 1.5. However, there can be some slight variation (e.g., 1.3 or 1.7). Just as important as making sure that your mix starts on the correct count is that it ends on the correct count. This will avoid your mix going over time which will eliminate the chance of receiving a time violation penalty at competition. We recommend that your mix ends on the following counts to meet the different mix length time limits: 47.1 for a 2:30 mix, 42.1 for a 2:15 mix, 37.1 for a 2:00 mix and 28.1 for a 1:30 mix. These recommendations are based on a 146 beats-per-minute (bpm) mix speed.

Dont:

Please do not go over time! This can be a hassle for both of us. Mixes that end past the recommended stop times will need to be sped up. What typically happens in these cases is that the mix becomes too fast leading to poor execution of skills. However, there are some more advanced teams that can handle this speed increase. Others can’t. Those teams that can’t handle the speed increase will come back with a Reconstruction Request (link out to p&p definition of a reconstruction in the edits section) which will require the removal of a specified amount of 8-counts. An edit of this nature will usually incur a fee – yikes!

Do:

Keep your producer’s 8-count sheet as intended. It has been formatted the way he or she likes. If there are any special instructions then your producer will let you know ahead of time.

Dont:

Refrain from modifying your producer’s 8-count sheet. Doing something to the count sheet unannounced may result in a mistake in production. For example, avoid color-coding your sections. This can be distracting. Just list sections on the side as mentioned above. The only time highlighting will be necessary is when re-submitting your 8-count sheet for an edit

I know some of this can seem confusing, but it’s really not. We are here to help you every step of the way. If you have any questions please contact us. We want to make your music experience as pleasant as possible. Regardless if you use IPP or not, we are willing to assist you at any point in the season.

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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

1. Prioritize Unique Transitions

2. Emphasize Visual Formations

3. Musical Cues for Maximum Impact

4. Integrate Signature Stunts

5. Keep Pacing Varied

6. Leverage Unexpected Elements

7. Be Intentional with Every Move

8. Practice Timing to Perfection

9. Involve the Whole Team in Creative Moments

10. Finish Strong with a Memorable End Pose

3. Mental Preparation

4. Simulate Competition Conditions

THE DO'S and DONT'S OF THE 8-COUNT SHEET

Someone out there needs to hear this…

your 8-count sheets are a mess

So why is this important?

Do:

Dont:

Do:

Dont:

Do:

Make sure to include to the intro line when filling out your 8-count sheet.

Dont:

Do:

Dont:

Do:

Dont:

Do:

Good Count Sheet:

Dont:

Bad Count Sheet:

Do:

Dont:

Do:

Dont: