Tag Archives: How-To

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

Home Quarantine Workouts for Cheerleading

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




What To Expect When Expecting (Your Mix)

what 2 expect featured

By Steve Pawlyk

Published July 22, 2019






In the blink of an eye the 2018 season is gone and 2019 is upon us. 

It feels so good to see new faces in the gym and athletes both young and old working towards new skills.  The start of a new season is one of the most exciting times of the year. There is so much to look forward to and so much growing to be done by everyone in your gym.  With teams formed, practice wear/uniforms being designed and choreography booked there is just one more thing to check off of your list. MUSIC! Although the music process can be so invigorating, it can also be super stressful.  But, it doesn’t have to be. I’d like to relieve some of the anxiety surrounding your routine music by walking you through some ways to help you get ready to order and what to expect when expecting your mix.



Finding The Right Producer

My first piece of advice is to  “do your homework”. Just like your athletes prepare for competition each week/month by practicing, there is some prep work for you to do before ordering a mix that perfectly complements your innovative routine.  I would highly suggest shopping around before committing to any one production company. There are many great production companies in our industry that would love to earn your business and provide you an awesome mix.  However, there are some less than genuine producers out there. So where should you start when trying to find the right producer? A good place is the USA Cheer list of compliant vendors found here.  

Another beneficial method to find a trustworthy production company is via word-of-mouth recommendation.  Ask your friends and fellow owner/coaches who they have found to be reliable. You can always check out the Facebook groups “Allstar Gym Owners Association” (ASGA) or “Small Cheer Gym Association” (SCGA).  These two groups can be very advantageous to any coach or owner looking for a particular service (e.g., music, uniforms and etc.).



homeworrk


A few extra notes regarding picking your producer – ask for samples, look for pricing tiers (will be beneficial to help stay on budget), make sure that turn-around-time is desirable, and be aware of all policies and procedures.  Providing that your producer meets all of your requirements, I truly believe that communication is the most important part when making your selection. We will come back to this point later on. For now, if you like what you see and hear it’s time to submit that Booking Request   



Booking and Scheduling

The next task will be to submit your mix requests and receive your production dates.  Each company will do booking and scheduling differently. At IPP, we have an easy online form that you can fill out and submit.  You can also attach any documents you may have (e.g., 8-count sheet). Other companies may require that you submit information (i.e., program name, team name, package & etc.) via email.  Once your producer receives this necessary information you should then expect a follow up that includes an invoice and tentative mix dates. I say tentative because most production companies require at least a 50% deposit before exact productions dates are established. 


Keep in mind that in a lot of cases these deposits are non-refundable.  If you have gotten to this point you really need to make sure that you wish to proceed.  Why non-refundable you ask? Because most companies will start working on parts of your order right away (i.e., vocals, song creation & etc.).  This can be costly. Therefore, if you cancel and request a refund then the producers loses all the time and money that has been put in up that the point on cancellation.  Again, each company operates differently so make sure that you understand all policies.



ipp what to expect hp



8 count sheet & Video Creation

Now that you’ve chosen your production company and have submitted your booking request the fun really begins!  It’s now time to put together your routine information that will be sent to your producer. This information will be used to produce your amazing mix  Although this can be tedious it is very important. Keep in mind that some producers like 8-count sheets, some like videos and yet others like to have both (most effective).   Having both 8-count sheet and videos can be super beneficial to producer because it the 8-count sheet helps the producer layout the mix quickly and the video helps with nuance.  Additionally, some videos are submitted before teams can go full out which can lead to the producer misinterpreting some of the actions that will need particular sound effects. Before recording and submitting your videos please make sure to ask your producer if they have a prefered 8-count track that they would like you to use. 



recording


Recording to the coach counting out loud can be a critical mistake leading to videos needing to be re-recorded and submitted. Side note: even if you record to an 8-count track we would advise to not yell and scream during the recording. This can sometimes make it difficult for your producers to line up your video in his/her music software especially if you record to an 8-count track that it not theirs or one for which they are not familiar.

In regards to completing your 8-count sheets you will want to be descriptive, but concise. Try to keep each cell to one or two action words such ”aerobesque”, “full up”, or “double down”. Your producer may want you to use a particular count sheet or set of action words. I would ask before hand as to prevent any production delays. For more tips on effectively filling out your 8-count sheet please check out our blog



Song Selection:

This is the part that can cause you to tear your hair out.

I understand that selecting songs can be overwhelming. With the new music rules things seem to have changed drastically over night. Remember when you would search day and night through itunes or youtube looking for that perfect stunt song? This was an art in and of itself so most coaches. They perfected this. And now it’s like tutor to most. However, it doesn’t have to be. Almost all production companies work with 3rd party vendor that they license songs from each season. Although they may change vendors from time-to-time, your producer will provide you a list upon booking. Once you have the particular sites to choose from you can take things back to the way that they used to be. Even though you won’t be browsing popular radio songs you will still be able to find the perfect song for each section by using a number of filtering parameters such as “mood, genre and etc. If you are still finding it hard to choose then I’m sure that your producer will be willing to lend his or her expertise. When it comes to song selection you will not only want to pick a song that stylistically fits a particular section, but also something for which your athletes can relate. I can’t tell you how many edits we have had to do based on athletes not liking a particular song despite it fitting the section well. Telling whether or not that your athletes like a song is easy. They will tell you. However, determining which style or type of song is appropriate for a particular section can be a little more tricky. Let me help you with that right now.

selection

Although song selection for your overall mix and/or specific sections can be subjective, there are generally some styles that really work well and others that don’t.  It’s probably easier to start with types of songs that either don’t work or just don’t make for an exciting mix. Again, this is my opinion. First, rap/hip hop songs tend to never work in a cheer mix.  Reason being is that the tempos are generally too slow. When we speed them up to cheer tempo they sound way too fast. Lyrics become unclear and you lose the essence of the song. Other types of songs that we don’t recommend are old songs.  I know, “old” is vague, but I think you get it. Older recordings just don’t stand up to today’s production sound quality. Mixing and older Donna Summers songs with a brand new Ariana Grande song just doesn’t mesh well.

I know what you’re thinking right now.  Steve, we can’t use radio songs. Although your typical allstar team can’t there are still some teams who are required to follow music copyright laws by their event producer. This one is for them, lol. However this can still hold true when working with a producer who licenses songs from a third-party vendor.  Some of these vendors have thousands and thousands of songs in their libraries. You can definitely tell the difference between their older recorders and newer.Although song selection for your overall mix and/or specific sections can be subjective, there are generally some styles that really work well and others that don’t.  It’s probably easier to start with types of songs that either don’t work or just don’t make for an exciting mix. Again, this is my opinion. First, rap/hip hop songs tend to never work in a cheer mix.  Reason being is that the tempos are generally too slow. When we speed them up to cheer tempo they sound way too fast. Lyrics become unclear and you lose the essence of the song.

Other types of songs that we don’t recommend are old songs.  I know, “old” is vague, but I think you get it. Older recordings just don’t stand up to today’s production sound quality. Mixing and older Donna Summers songs with a brand new Ariana Grande song just doesn’t mesh well. I know what you’re thinking right now.  Steve, we can’t use radio songs. Although your typical allstar team can’t there are still some teams who are required to follow music copyright laws by their event producer. This one is for them, lol. However this can still hold true when working with a producer who licenses songs from a third-party vendor.  Some of these vendors have thousands and thousands of songs in their libraries. You can definitely tell the difference between their older recorders and newer.


My last piece of advice when selecting songs is to not pick a song just because the title of the song matches a theme that you are trying to achieve. Themes are too common anymore as a result of the new music rules, but from time to time we come across a team that wants a specific theme like “fire” or “girl power”. What typically results is the coach providing numerous songs titles that pertain to that specific theme. When we, the producer, listen to the songs we usually find that they are all different in genre/style and very hard to blend together in an exciting mix. To avoid this, we suggest listening to each track and really making sure that a particular song is appropriate for a fast-paced, high-energy cheer mix.



vocalist


Now that we know which types of songs to avoid, let’s look at what types of songs are suitable for a cheer mix. Types of songs that make for a good cheer mix are generally current, up tempo, electronic or pop in genre, have clear and present vocals and have appropriate language. Mixing similarly recorded and sounding songs give the producer the ability to create a consistent and cohesive mix. Think of it like being at the club. The DJ typically mixes songs of the same genre. For example, if you go to a David Guetta concert you will hear a mix of current electronic based songs. You won’t catch him mixing an EDM song, then a country song, then a disco song and back to EDM again. This would make for a less than pleasant auditory experience. We want your mix to not only express the creativity of your routine, but to also sound good!

When it comes to section specific song (e.g., stunt, pyramid, tumbling and etc.) here are some of our recommendations.  For stunt, you usually want a song that is more open and focused on the vocals. Stunt section typically are jammed packed with tons of action.  Although there are a lot of creative ins and outs (transitional elements) happening, we wouldn’t say that a stunt sequence is as action packed as your running tumbling.  Therefore, we recommend a song that isn’t so drum/beat heavy leaving room for your stunt sound effects to shine and really highlight your team’s actions. Moving on to a section like your pyramid, this component of the routine is arguably the climax.  Pyramids are typically super exciting and jam packed with actions performed by the entire team. This is we would recommend as song that is faster-paced and full of energy.

A genre like EDM with a constant 4-on-the-floor drum pattern can work great! The pumping drums and synthesizers will really suck in the crowd and have their hands up.  Another section that is full of energy and excitement which deserves a song of the same caliber is your running tumbling. Like your pyramid, running tumbling is one of those sections that has the crowd on their feet. We recommend a fast-paced, beat-driven song for this part. You’ll need a song that gives your athletes that little something extra to push through such a physically demanding party of your routine.   Although there are many other sections of your routine, we just named a few. You can contact us at any time to get our full recommendation for song selection for these other parts.



Submission, Communication, Transparency & Delivery

Videos are created, 8-count sheets are filled out and songs have been selected. It’s now time to submit all of that important info so that your one-of-a-kind mix can be created. When submitting your info you will want to make sure that you send it in with plenty of time to spare before your production date. Most companies like to have info sent in 1-2 weeks ahead of your production date(s). Why so early? We like to have time to review everything and make sure that all information has been presented clearly and done properly. Nothing is worse than sitting down to create your masterpiece and not be able to read the 8-count sheet or load the video or have missing songs. This causes delays and aggravation for everyone. Imagine you thinking that your mix is coming today to only open up your email and see a message saying, “Sorry, we cannot complete your mix as scheduled because all of your songs for team X are missing”. You would lose your mind.



speaker cone


Another reason most producers like to have your routine info way ahead of time is because if gives them the ability to rearrange their schedule on the fly. For example, if the team ahead of you in queue misses their production dates, then we can easily slide you into that spot and get your mixes to you earlier than expected. Now who doesn’t like that! Being prepared can be super beneficial to you and your team. Having your mix earlier gives you more practice time with that mix to be able to learn voice overs and etc. before your big competition.


Now that you have sent in your routine info (on-time) you should expect nothing less than open communication and transparency from your producer.  He/she should let you know that they have received your information and that everything is on track. They should be extremely responsive and prompt regarding any additional questions/concerns that you may have while waiting for your mix.  If there is an issue or change to schedule for any reason then your producer should let you know immediately. Too many times we hear the horror stories of delivery dates being missed and producers that are nowhere to be found. My heart goes out to you in these cases.  It’s not right and you shouldn’t have to deal with that in your life. You have enough going on between running your gym, your life and your family. This is why vetting your producer is very important as we mentioned in the first section.   

By now you just want your mix already.  Assuming no hiccups and invoice is paid in full, your delivery date is here!  Go to your email and download that perfect mix. It will most likely be in mp3 format and you can save it to your phone, itunes and etc.  Let’s play this masterpiece! Some things to listen for are that all the sound effects are in the correct place, the correct songs were used (in the correct sections if specified) and voice overs/other lyrics are correct (e.g., correct gym, team name, theme and etc.).  One of, if not, the most important thing to double check is that the overall length of mix is accurate. Sometimes mixes can go over time for various reasons. Some competitions give a little grace period. Others don’t. You’ll want to make sure that your mix is dead on time (e.g., 1:30, 2:00, 2:15 or 2:30) to avoid any penalties.  If the mix is under time then you’re okay. 

Here are a couple remedies to fix your mix if it’s over time.  The easiest solution is to have your producer speed up certain parts of the mix (e.g., running tumbling) or the overall tempo of the mix.  If you’re like a second over then speeding up one section should do the trick. If you around 3 second over time then you’ll need the entire mix sped up.  Another, more tedious fix would be to remove counts from the mix. At traditional cheer tempo each 8-count removed will make up around 3 seconds. In an ideal world a mix would start on 5 and end on 47.1.  This makes for a mix dead-on 2:30 with a bpm around 147. If your routine is choreographed past 47.1 then you and your producer should discuss how to handle that ahead of time.



EDITS

Edit – what can I say. It’s a four letter word, lol.

Although most producers don’t love edits – they are necessary. We all know why so we don’t need to go into it. To avoid any confusion and a need for multiple edits due to lack of clarity, let me provide some recommendations for handling edits. If a song swap is needed that is easy. You can simply email your producer, or submit and edit form if they have one, and let them know what song you want in and what song you want out. This is pretty straight forward. On the other hand, sound effect changes can be a little more nuanced. Sound effect changes generally require one of two things (or both). If you are re-submitting your 8-count sheet with your new counts it is preferable that you highlight the new actions. This will tell your producer exactly where to focus in order to expedite the process. Going count-by-count looking for difference makes us pull our hair out. Additionally, it’s best to create the edit 8-count sheet from scratch leaving out the old sound effects that aren’t in the routine anymore and only including the newly highlighted actions. You can also include original sound effects that haven’t been changed.


Another way of submitting your sound effect changes will be to record and send in a new video – obviously recorded to your current mix. This will allow your producer to easily drop the video into his/her music program and line it up quickly. We highly recommend sending an email that gives an overall of what is different. Having the video is great, but if we don’t know what is different then we will have to do count-by-count to figure it out.

If more than song swaps and/or sound effects need to be edited then you’ll need to have a detailed call with your producer to come to a solution. Some major changes may be costly, but hey – you know that already because you read your producer’s Procedures and Policies



ipp headphones


I hope this article helped to give you some insight on the music ordering process and what to expect when expecting your mix. If you have further questions feel free to contact us anytime via email, phone or on our live chat.



Steve Pawlyk Signature Full


Need Competition Music Blue

IPP's Premade Mixes are USA Cheer Compliant and customizable!  Add Sound FX, swap songs, & more!  Add your Team Name to the mix for only $10! 

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Full_Out_130 mp3 image
1 minute cheer mix
WAKE UP THE FIRE
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WAKE UP THE FIRE
Full_Out_130 mp3 image
1 minute cheer mix

How to get noticed

Yhz Ipp Blog Balloons

By Patrick Cowherd

Published on January 6, 2019

You have worked hard, sacrificed and shown commitment to do what you love to do. There are goals and dreams you want to achieve, and we want to help you reach them.




Deciding whether or not to cheer at the collegiate level can be a difficult decision. You eat, sleep and breathe cheerleading, and it has become your life. Now, you are thinking, “what next?” “Will I even make a college cheerleading, stunt, or acrobatics and tumbling team?”


With the proper tools, yes you can!

Here at Paragon XL, we connect cheer athletes to college coaches and recruiters to help families find the right match for their children. In addition to cheerleaders, our program also caters toward gymnasts who may want to look at more opportunities for the future besides gymnastics.



We are an online recruiting service where athletes can upload photos, videos, endorsements and statistics for college coaches to see. No longer do you and your family need to travel all over the country to attend college visits and clinics, hoping they need the skills your child possesses. 

With Paragon XL, our members get firsthand access to college cheerleading, stunt and A&T programs, and in turn, these programs can connect with our members upon viewing all their information.



Yhz Get Noticed Ippmusic Blog


We offer three different packages to suit everyone’s needs. Once you choose a package, you can complete your profile by uploading all your information with verifiable skills and endorsements. Then you can see which college teams are actively recruiting and what specific skills they are looking for in future athletes. Our XL Platform is easy to use and gets you the exposure you need to showcase your best. Now you know exactly the college teams in which you would be a good fit.



Coaches are able to use our XL platform to search by various data to find the athlete who fits their needs. Then, they can save athlete profiles, videos and photos and get in contact with the athletes they have interest in.



In addition to our XL Platform, we have an event coming up this summer that is perfectly catered toward recruiting potential cheer, stunt, A&T and dance athletes. The Fusion Combine, powered by Paragon XL and Paragon XL Dance, is a true two day combine that is geared towards testing more than your cheerleading, stunt, A&T and dance skills by professionals and industry leaders. Athletes will have the opportunity to meet with collegiate and professional coaches from across the country and show off their skills, in addition to participating in combine-level agility tests.

Our Fusion Combine will provide a platform for athletes to exhibit skills, ask questions and learn the requirements that universities and college require athletically and academically. The 2019 Fusion Combine is taking place on June 1-2 at the Indianapolis Convention Center. This year’s event is open to men and women grades 8-12 and collegiate athletes who want to cheer or dance at the Professional NBA/NFL level. Space is limited, so interested individuals should head to Paragon XL to register.



REGISTER FOR FUSION COMBINE 2019




Top-level school coaches and recruiters consider us the #1 cheerleading, stunt and A&T talent agency in the U.S.



“The University of Louisville Cheerleading and Spirit Program is excited to be on board with Paragon XL. One resource that connects the coaches, athletes and parents is a win for everyone in the industry.”


– Head Coach, University of Louisville (Paragon XL member)



“I would have gladly paid hundreds of dollars for this type of service. It is such a great tool to help my daughter get in front of the right coaches and colleges.”


– Paragon XL parent and member.


Getting noticed by college cheerleading, stunt and A&T coaches is within reach! Sign up today at Paragonxl.net to earn scholarships and get recruited.



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How to properly train for a “Full Out”

How To Properly Train For A “full Out”

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 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 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!



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PHOTO CREDITS:  ADRIAN KRAUS

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

How To Have A Strong Standing Tuck

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

 

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

Surviving Sept Fixt2

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

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:


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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.”




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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!  


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-Cat Weeden

LuXe CheeR

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