Tag Archives: strength training

Featured, Practice Tips, Tips

Training Regimens of Top Cheer Athletes

Posted on by Steve Pawlyk
Training-Regimens-of-Top-Cheer-Athletes
13
Oct

By Steve Pawlyk

Published October 13, 2023

Cheer is a highly demanding sport that requires a unique blend of strength, flexibility, and coordination, not to mention a high level of mental toughness. In this comprehensive guide, we will delve into the training regimens of top cheer athletes around the world. From workout routines to diet plans and mental training techniques, we’ve got it all covered.

Disclaimer: Always consult a qualified healthcare provider or fitness trainer before starting any new fitness regimen or diet plan.

cheer-strength-training

Workout Routines

Strength Training

Core Conditioning

The core is the foundation of almost all cheer movements. Top cheer athletes focus on exercises like planks, Russian twists, and V-ups to develop core stability and strength.

Upper Body Workouts

Push-ups, pull-ups, and weight training for the shoulders and arms are integral to a cheerleader’s workout routine. Strong arms and shoulders are essential for stunts and tumbles.

Lower Body Workouts

Squats, lunges, and calf raises are crucial for building leg strength. This helps with jumps, tumbles, and lifts.

Cardio and Endurance

High-intensity interval training (HIIT) and aerobic exercises such as running, cycling, and swimming are commonly incorporated to improve stamina.

Flexibility Training

Static and Dynamic Stretching

Both forms of stretching are essential for cheer athletes. While static stretching helps in muscle recovery and flexibility, dynamic stretching is more about preparing the muscles for high-impact routines.

Yoga and Pilates

These are becoming increasingly popular for enhancing flexibility and mindfulness.

Skill-Specific Training

Tumbling Practice

From backflips to somersaults, specialized training sessions are a must.

Stunting Techniques

Training includes not just lifting and flying, but also intricate dismounts and catches.

Dance Routines

Precision and synchronization are crucial. Hence, cheer athletes spend significant time perfecting their dance movements.

Diet Plans

Macronutrients

Proteins

High-quality protein sources like chicken, fish, and plant-based proteins are essential for muscle recovery.

Carbohydrates

Whole grains, fruits, and vegetables provide the energy needed for high-intensity workouts.

Fats

Healthy fats like avocados, olive oil, and nuts are essential for joint and brain health.

Micronutrients

Vitamins and minerals are equally important. Leafy greens, fruits, and supplements are often recommended.

Hydration

Maintaining optimal hydration levels is critical. Besides water, electrolyte-balanced drinks are also suggested during intense training sessions.

Timing

Meal timing, such as pre-workout and post-workout nutrition, is strategically planned to maximize performance and recovery.

cheer-workout-routines
cheer-training-techniques

Mental Training Techniques

Visualization

Visualization techniques help athletes to mentally rehearse their routines, thereby improving performance.

Mindfulness

Mindfulness and breathing exercises enhance focus and reduce stress.

Positive Reinforcement

Affirmations and positive self-talk motivate athletes and improve their mental resilience.

Team Psychology

Group activities and team-building exercises foster a sense of community and mutual support, which is essential for a sport that relies heavily on synchronization and teamwork.

Cheer is not for the faint of heart. It requires a remarkable level of physical and mental dedication. While the specifics may vary from athlete to athlete, the essence remains the same: consistent hard work, proper nutrition, and a strong mental game. By adopting some of these proven strategies from top cheer athletes, you too can aim for that flawless routine and, ultimately, hit zero at your next competition.

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Coaching, Featured, Info, Safety, Tips

Legal Aspects Every Cheer Coach Should Know

Posted on by Steve Pawlyk
Legal-Aspects-Every-Cheer-Coach-Should-Know
18
Sep

By Steve Pawlyk

Published September 18, 2023

Being a cheer coach is not just about teaching stunts, choreographing routines, and winning competitions. It also involves navigating the complex landscape of legal responsibilities that come with the role. Understanding the legal aspects of cheer coaching can protect you, your athletes, and your cheer program from unnecessary complications. In this comprehensive guide, we’ll delve into the legal facets every cheer coach should be aware of, including liability, safety standards, and intellectual property rights concerning cheer music.

cheer-coach-speaking-to-assistant-coach-about-legal-issuesa

Liability and Negligence

Duty of Care

As a cheer coach, you have a “duty of care” to ensure the well-being of your athletes. This means taking reasonable measures to prevent injuries and accidents. Failure to do so could result in a negligence claim against you or your cheerleading program.

Protecting Yourself

Here’s how to safeguard against liability:

  • Training: Ensure you have the necessary certifications, including First Aid and CPR.
  • Equipment: Regularly inspect and maintain all equipment.
  • Documentation: Keep detailed records of all practices, routines, and safety measures.

Insurance

Investing in liability insurance can offer an additional layer of protection. It may cover legal fees and damages should you face a lawsuit.

Safety Standards

Compliance

In the United States, the American Association of Cheerleading Coaches and Administrators (AACCA) sets safety guidelines. Being well-versed in these standards is crucial.

Gym Safety

  • Ensure that the practice area is free of hazards.
  • Make sure athletes are wearing appropriate attire and safety gear.

Stunt Safety

  • Always spot athletes during stunts.
  • Do not attempt stunts that are beyond the skill level of your athletes.
 

Parental Consent and Waivers

Before an athlete participates in any cheerleading activity, it’s essential to obtain written consent from their parents or guardians.

What Should a Waiver Include?

  • A clear explanation of the risks involved in cheerleading.
  • A clause stating that the parent/guardian understands these risks.

Emergency Contact Information

Always have up-to-date emergency contact information for each athlete.

Transportation Laws

Driver Qualifications

Ensure that anyone responsible for transporting athletes has a valid driver’s license and has passed a background check.

Vehicle Safety

Regularly inspect vehicles to ensure they meet safety standards.

Intellectual Property and Music Licensing

Copyright Laws

When using music for routines, be aware of copyright laws. Using copyrighted music without permission can result in legal repercussions.

Customized Cheer Music

One way to avoid copyright issues is by using customized cheer music from reputable sources like IPP Music.

cheerleading-legal-issues

Social Media and Privacy

Personal Information

Be cautious when sharing personal information of athletes on social media platforms.

Photos and Videos

Always obtain consent before posting images or videos of your athletes online.

Anti-Discrimination Laws

Equal Opportunity

Federal laws prohibit discrimination based on race, sex, religion, or disability. Make sure your cheer program is inclusive and complies with these laws.

Harassment and Bullying

Create a zero-tolerance policy for harassment and bullying and ensure it is strictly enforced.

Understanding the legal aspects of cheer coaching is essential for the smooth operation of your cheer program and the well-being of your athletes. By being proactive and educated in these areas, you can focus on what you love—coaching and inspiring your team to hit zero and win competitions.

 

Disclaimer: The information provided in this article is for general informational purposes and is not legal advice. Always consult with a legal professional for advice on your specific situation.

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Cheer How-To Series, Featured, Safety, Tips, Workouts

Mastering Toss Hands

Posted on by Steve Pawlyk
mastering-toss-hands cheerleading
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.

cheer lifting weights deadlifts

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.
cheerleading weightlifting squats

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.

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.

male cheerleader

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Mastering Walk-ins and Tosses

Posted on by Steve Pawlyk
Mastering-Walkins-and-Tosses
27
Jul

By Steve Pawlyk

Published July 27, 2023

Today, we’re delving into a post that popped up in the r/cheerleading subreddit, one that touches on an aspect of cheerleading often overlooked: How does one’s body type influence their ability to perform different cheerleading skills? This intriguing question came from a tall, slim redditor, who’s still quite new to cheerleading but has been practicing diligently.

His post states that he has noticed an interesting contrast in his cheer experience—he finds it easier to toss his flyer rather than performing a walk-in. But here’s where it gets even more interesting: his friend, who has a similar weight but a shorter, stockier build, has the opposite experience. This naturally raises the question: does our physique significantly impact which cheerleading skills we find easier to execute?

If you’ve found yourself nodding along to this predicament, read on. We’ll explore how body types can influence stunting techniques in cheerleading and share some tips to help you ace those walk-ins. No matter your body type, remember that cheerleading is about strength, agility, coordination, and most importantly, the spirit of teamwork and determination. So, let’s go! 🙌

The Impact of Body Types in Cheerleading

In cheerleading, your body type can affect your experience with certain stunts. For example, our reader’s experience with tossing vs. walk-ins. A flyer’s weight and your own weight can also influence how you execute stunts.

As mentioned in his post, he is tall and slim, and can toss a flyer who is lighter than him with relative ease. Tossing a flyer involves a sudden burst of energy, primarily from your leg and arm muscles. Being tall can provide more leverage and allow for a better upward thrust when tossing a flyer. Additionally, being slim could mean that your body has less weight to move, making it easier to generate the necessary force to toss the flyer.

In contrast, the reader’s friend, who is of a shorter and stockier build, finds walk-ins easier. Walk-ins require more sustained strength, balance, and coordination, which may be better suited to those with a stockier build.

Advancing in Walk-ins

If you’re having trouble with walk-ins, here are a few tips that may help, regardless of your body type:

Cheer-Stunting-tips-Walkins-and-Tosses
  • Strengthen Your Core: A strong core is the key to better stability and control. To improve your core strength, try adding exercises such as planks and sit-ups to your routine. For planks, start by holding the position for 30 seconds and gradually increase your time as your strength improves. For sit-ups, focus on form over quantity—ensure your spine is aligned and you’re using your abs, not your neck or back, to lift your body.
  • Work on Your Balance: Balance exercises can help you maintain control during walk-ins. Practice standing on one foot, gradually increasing the time you can maintain the stance. You can also try balance board exercises, which are excellent for challenging your stability. For example, try standing on the board with one foot in the center, shifting your weight back and forth and side to side, and even performing squats.
  • Enhance Your Flexibility: Regular stretching can help improve your flexibility, allowing you to adapt to the flyer’s movements during walk-ins. Aim for a comprehensive stretching routine that includes all major muscle groups. Some effective stretches include hamstring stretches, calf stretches, shoulder stretches, and hip flexor stretches. Remember to hold each stretch for 15-30 seconds, avoiding bouncing or any sudden movements.
  • Perfect Your Timing: Walk-ins are not just about strength—they require precise timing. Practice with your flyer to improve your synchronization. Try starting with simpler stunts, gradually increasing the complexity as you get more comfortable and in sync with each other.
  • Gradual Strength Training: While increasing your overall strength can make stunting easier, it’s important to remember that how you apply that strength is crucial. Incorporate strength training exercises into your routine, focusing on both your upper and lower body. Compound movements like squats, deadlifts, and bench presses can help develop overall strength. These exercises engage multiple muscle groups, providing a balanced workout. Start with weights you’re comfortable with, gradually increasing as your strength improves. Remember, form and control are key

Advancing in Tosses

Tossing may come naturally to some cheerleaders, but mastery demands diligent practice and focused training. Here are some steps and exercises, detailed for better understanding, that can help you perfect your toss:

  • Boost Explosive Power: Tossing involves a rapid, explosive movement. Plyometric exercises like box jumps or power skips are ideal for building this type of power. For box jumps, stand in front of a sturdy box or platform, bend into a squat, and then explode upward onto the box. Ensure to land softly and step back down carefully. Power skips, on the other hand, are performed by skipping as high as you can, driving the knee up, and extending the opposite arm, similar to a sprinter’s motion.
  • Build Upper Body Strength: Strengthening your arms, shoulders, and back is crucial for an effective toss. Push-ups, pull-ups, and overhead presses are excellent exercises. For push-ups, remember to keep your body aligned and avoid dropping your hips. Pull-ups can be done using an overhand grip on a bar, pulling your body up until your chin is over the bar. Overhead presses can be done with dumbbells or a barbell, pressing the weight above your head and then lowering it back down with control.
  • Strengthen Your Grip: Your grip is pivotal for maintaining a secure hold on your flyer. Farmer’s walks, which involve carrying heavy weights in each hand while walking, can enhance your grip strength. Another helpful exercise is a dead hang, where you simply hang from a pull-up bar for as long as possible, which strengthens not only your grip but also your forearm muscles.
Cheer-Stunting-advice-Walkins-Tosses-Base
  • Focus on Leg Strength: Your legs provide the initial force in a toss. Squats, lunges, and calf raises are vital exercises. While squatting, keep your back straight and push your hips back as if sitting in a chair. For lunges, step forward with one foot and lower your body until both knees are at about a 90-degree angle. Calf raises involve standing on your toes on an elevated surface and then lowering your heels below the surface level.
  • Refine Your Timing: Timing is key in a successful toss. Practice with your flyer to improve your coordination. Start with a low toss and gradually increase the height as your timing and trust improve.
  • Enhance Stability and Core Strength: Strengthening your core helps maintain stability during the toss. For planks, hold your body in the top position of a push-up. Bicycle crunches involve lying on your back, bringing one knee towards your chest while moving the opposite elbow towards the knee. Russian twists are performed by sitting on the floor, leaning back slightly, and twisting from side to side with or without a weight

Body type can influence what skills you might find easier or harder in cheerleading. However, it doesn’t limit what you can achieve. With consistent practice, targeted strength training, and teamwork, any cheerleader can master a wide range of stunts, regardless of their physique.

Remember, everyone has their strengths and weaknesses. Don’t get discouraged if you’re finding a certain skill challenging. Instead, use it as motivation to work harder and improve. In cheerleading, as in life, persistence is key!

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Cheer How-To Series, Featured, Tips

Mastering the Back Handspring: A Complete Guide for Cheer Athletes

Posted on by Steve Pawlyk
mastering-the-back-handspring-complete-guide
14
Jul

By Steve Pawlyk

Published July 14, 2023

Today, we’re focusing on a core cheerleading move, the back handspring. This move is not only crucial for a successful routine, but it also helps in building strength, agility, and precision in cheerleaders.

A back handspring, also known as a flip-flop or flick-flack, is an acrobatic move where the athlete jumps backwards onto their hands and then pushes off the ground to land back on their feet. It’s a mainstay in cheerleading and although it looks complex, it can be mastered with the right technique, consistent practice, and a few of our lesser-known tips and tricks.

Let’s start this journey to mastering the back handspring!

back-handspring-exercise-hollow-hold

Stage 1: Strength and Flexibility Exercises

Before attempting the back handspring, it’s crucial to develop the necessary strength and flexibility. Here are some key exercises:

1. Handstands: Practicing handstands not only enhances your upper body strength but also accustoms your body to being upside down, a crucial aspect of the back handspring.

2. Hollow Body Holds and Rocks: These exercises strengthen your core, a vital area for executing a back handspring with control.

3. Bridge Push-ups: These help improve shoulder flexibility and strength.

4. Jump Squats: They increase leg power, crucial for launching your body into the back handspring.

5. Wrist and Ankle Mobility Exercises: Conditioning these areas is essential as they bear the impact in a back handspring.

Stage 2: Drilling the Technique

Once your strength and flexibility are up to par, start working on the technique. Initially, practice with a spotter or use equipment like a back handspring trainer or an incline mat.

1. Start Position: Stand straight, with your feet together. Bend your knees slightly and swing your arms backwards.

2. Jump Phase: Swing your arms forward and upwards, and push off the ground with your feet. At the peak of your jump, your body should be in a “C” shape with your hands reaching for the ground.

3. Handstand Phase: As your hands contact the ground, your legs should continue their upward momentum. Aim for a brief handstand position before moving into the next phase.

4. Push-Off Phase: Push hard off your hands, using your shoulder strength, allowing your hips and legs to flip over.

5. Landing Phase: Your feet should hit the ground at the same time, completing the jump.

back-handspring-exercise-handstand

Stage 3: Lesser-Known Tips and Tricks

After familiarizing yourself with the basics, it’s time to apply some insider secrets to refine your back handspring:

jump-squats-back-handspring-complete-guide

1. Spot the Landing: Many cheerleaders close their eyes while executing the back handspring. Try to keep your eyes open and spot the landing to improve accuracy and build confidence.

2. The Power of Visualization: Before performing a back handspring, visualize each phase in your mind. This mental rehearsal can greatly improve your technique.

3. Practice Patience: Mastering a back handspring can take time. Break down the technique into small parts and master each before moving on to the next. Remember, consistency is key!

4. Breathing is Essential: It’s common to hold your breath during this move, but proper breathing can enhance performance. Try to exhale during the jump and push-off phases.

5. Stay Tight: Keeping your body taut throughout the move can help maintain control and make the back handspring smoother.

Mastering the back handspring is a journey that demands dedication, persistence, and patience. Remember to always prioritize safety and never rush the process. Practice regularly, and don’t hesitate to seek help from a coach or spotter. With time, practice, and the right approach, you’ll be executing flawless back handsprings in no time!

Every journey starts with a single flip. Here’s to your back handspring journey, and remember, you’re just a hop, flip, and a jump away from making the crowd cheer! Keep hitting zero with IPP Music, and stay tuned for more tips, tricks, and cheerleading guidance.

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