Tag Archives: cheerleader power and speed

1. Visualization Techniques

• What It Is: Visualization is all about mentally rehearsing routines, stunts, or even entire performances.
• Example: During practice, allocate 5-10 minutes for your team to close their eyes and visualize nailing that tricky pyramid or sticking the landing on a tumble.

2. Proprioceptive Training

• What It Is: This focuses on enhancing awareness of body position, which can improve balance and coordination.
• Example: Incorporate balance board routines or single-leg squats into your training sessions.

3. Periodization Training

• What It Is: This involves organizing training into cycles, focusing on different aspects of cheerleading in each cycle.
• Example: Spend four weeks focusing on strength training, followed by four weeks on flexibility and agility.

4. Breathing Exercises

• What It Is: Controlled breathing can help reduce stress and improve performance.
• Example: Teach your team the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.

5. Video Analysis

• What It Is: Recording and reviewing performances to identify areas for improvement.
• Example: Use apps like Coach’s Eye to break down each athlete’s form and technique in slow motion.

6. Plyometric Drills

• What It Is: These are explosive exercises that can improve power and speed.
• Example: Incorporate box jumps or medicine ball throws into your training regimen.

7. Mental Resilience Training

• What It Is: Building mental strength to handle the pressures of competition.
• Example: Use positive affirmations or mantras that the team can repeat during stressful moments.

8. Nutrition Planning

• What It Is: Tailoring diets to meet the specific needs of cheerleading.
• Example: Consult a sports nutritionist to create meal plans that focus on lean protein, healthy fats, and complex carbs.

9. Active Recovery Sessions

• What It Is: Light exercises that help in muscle recovery.
• Example: Incorporate yoga or swimming as active recovery options on off days.