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Cheer How-To Series, Extensions, Featured, Tips

Mastering Cheerleading Extensions: A Guide for Flyers with Troublesome Extensions

Posted on by Steve Pawlyk
mastering-extensions-in-cheerleading-tutorial-tips
15
Sep
Steve Blog Circle

Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published September 15, 2023

If you’re a cheerleader struggling with extensions, especially as a flyer, you’re not alone. It’s an area that many flyers find challenging, but it’s crucial for nailing your routine and impressing the judges. Today we’re gonna go over how to improve your extensions, with specific reference to a Reddit post that highlights challenges such as balance issues and hypermobility. Let’s jump right in.

cheer-flyer-extension-guide

The Problem with Extensions

A Reddit user recently highlighted a common issue among flyers — difficulty in maintaining balance during two-leg extensions. Whether it’s wobbling, falling forward, or not being able to keep your feet together, these issues can throw off your entire routine.

question from r/cheerleading

The Role of Joint Hypermobility

If you, like the original poster, have excessive joint hypermobility, it’s essential to adapt your technique accordingly. This could mean avoiding locking your knees too tightly, as hyperextension can contribute to imbalance.

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Tips for Flyers Struggling with Extensions

  • Find the Sweet Spot: Balance is about weight distribution. Try to find that perfect balance between your heels and toes.
  • Engage Your Core: This is more than just “squeezing”. Your core muscles are essential for stability.
  • Alignment: Ensure that your hips are stacked over your knees and your knees over your ankles.
  • Feedback from Bases: Communication with your bases can offer vital feedback for improving your form.
  • Practice Low: Try practicing the extension at a lower height to build confidence and fine-tune your form.
  • Foot Position: Experiment with keeping your feet at hip-width versus together to see which offers better stability, gradually moving to the desired position.
  • Consult a Specialist: If hypermobility is a concern, consult a physiotherapist familiar with cheerleading injuries.
cheerleading-flyer-extensions

Takeaway for Coaches

Coaches, if you’re primarily experienced as a base, it may be beneficial to bring in an experienced flyer to provide specific tips to your team. The simple directive to “just squeeze” might not cut it for everyone.

Extensions are a vital part of any cheerleading routine, but they can pose challenges, especially for those new to flying or those with hypermobility. With the right techniques and a bit of focused practice, you can turn your troublesome extensions into a showcase skill. And remember, communication with your team and coach is vital for identifying problems and implementing solutions.

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Featured, Tips

Shifting your Mindset

Posted on by Liz Scumaci
Law of Attraction Cheerleading
28
Aug
Liz of GlitterStaz round

Liz of GlitterStaz round

By Liz Scumaci

Published August 28, 2020

What is the Law of Attraction?

People have been practicing the belief that positive energy attracts positive outcomes for hundreds of years, but it wasn’t until the early 19th century that this practice was coined the Law of Attraction. Every individual emits a distinct frequency that can be as high or low as they want. Higher frequencies attract positive experiences while lower frequencies attract more negative ones.  It may seem simple, but it takes a lot of time and patience to fully master the practice of matching frequency to desired energy.

Shifting your Mindset GlitterStarz Attraction Cheerleading youhitzero ippmusic com splits

I adopted the Law of Attraction as a daily exercise in my life 10 years ago and haven’t looked back since. I saw a need and a want to always have a solution based mindset. Having a solution based mindset and a positive attitude towards the Law of Attraction is the perfect formula for success. Through the utilization of this practice, I continue to grow my business to unimaginable heights. My continual high frequency attracts positive life experiences which I attribute to the success of GlitterStarz. 

Turning Uncertainty into Positivity

Turning uncertainty into positivity, and ultimately prosperity, starts with just changing your energy. In order to do this, you must first start by shifting your mindset. “I am,” statements are a great start. For example, if you are worried about having to close your gym then verbally assure yourself, “I am going to figure out a plan to keep my gym open.” Speaking this truth into the universe will boost the frequency you are emitting, thus attracting more positive life experiences.  Simple wishful thinking won’t cut it.   It is important to completely rewire your internal thinking, so that it aligns with this new mindset. Following simple steps will help boost your frequency in turn generating more desired outcomes. 

Steps to Success

In a recent virtual meeting, I provided gym owners with several ways to increase their frequencies. The first being, the “I am” sentences as mentioned above. I recommended compiling all of the previous doubts into new positive statements. Create daily, weekly and monthly goals that help bring the “I am” statements to life. It is important to keep track of your accomplishments along the way in order to practice gratitude, so keeping a journal is highly encouraged. The most important step that is crucial for your frequency to increase is rehearsing your victories. Using all five senses try to envision yourself accomplishing those goals. How does it look, smell, taste, feel and sound? This mental image should always remain present in order to help align your frequency with the desired outcome. 

Shifting your Mindset GlitterStarz Attraction Cheerleading youhitzero ippmusic com attraction

Have Patience

Trusting in positive thoughts to yield positive outcomes is a great start to practicing the Law of Attraction.  However, there is much more to this theory when practiced. I provide an in-depth summary of the Law of Attraction and several steps to increase frequency. It is important to be mindful of your thoughts, feelings, gratitude and most importantly trust in the universe. It will deliver whatever the focus of your energy is and remember it will grow.

Liz Scumaci

Owner – GlitterStarz, Inc.

instagram.com/glitterstarzinc

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Featured, News, Tips

How to Maximize Your Score Sheet

Posted on by Melissa Eannuzzo
How to Maximize your Score Sheet in Pop Warner Cheer
24
Feb
Pop Warner Series Title
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By Melissa Eannuzzo

Updated February 24, 2020

How to Maximize Your Score Sheet

Ahhhh youth cheerleading…

It’s an exhilarating, inspiring yet scary sport.  In the world of Pop Warner cheerleading, ALL of the coaches are volunteers so many are starting with limited knowledge and working their way up. Typically,  they coach because their kids are cheering and they want to spend more time with them. For others, like me, we do it because we simply love the sport. My name is Melissa Eannuzzo and I’ve been coaching in the Pop Warner organization (as well as college, All Stars, middle school – you name it) for over 15 years.  In this blog series I’ll be talking to various Pop Warner coaches about topics that are near and dear to our hearts.

Score Sheet Max-Out

I’ll be kicking off this series by talking to Kaitlin Eby of the South Pasco Predators.  Kaitlin is the perfect coach to start with seeing she’s won 9 regional first place titles, 4 National first place titles, 3 national second place titles, 1 national 3rd place title and so on.  Her scores have been the definition of “maxed out”, having scored 95-97 at each competition. 

Let’s dive deep into what exactly it takes to “max out” your score sheet.

First thing you need to know is that there is a top half of your score sheet and there is a bottom half.  Both are just as important, but also very different. The top half, according to Kaitlin, “is where many teams don’t maximize their scores”. The top half includes choreography, dance and performance. Here are a few rules I always follow when creating a routine:

4 count transitions:

I can’t emphasize enough how important this is. Cheerleaders should not have to move any further than they are able to in 4 counts. This ensures that no one is running across the floor and that they can confidently move to each formation.

No more than 2 counts of nothing:

This means that when cheerleaders are walking, stunting, dancing or whatever it may be, there should be movement at least every 2 counts. For example, when moving from their stunt group to jumps, many will walk in clean for an eight count to get there. Instead, add motions every two counts to give the judges more entertainment!

Pop Warner Scoring

Rules of 3’s:

For each section of the routine (stunts, jumps, tumbling, pyramid & etc.), the judges want to see different pictures being created and unique transitions to get to each picture. By following the rule of 3’s in each section, choreography scores will improve. 3 pictures, and 3 transitions for each section!

Now comes the bottom half of the score sheet. This is broken into difficulty and execution. According to Kaitlin, here’s how to maximize both areas:

Difficulty in the routine:

Instead of having one stunt sequence that includes a 1/4 turn up to prep and a 1/4 turn cradle, look at every stunt and see where those 1/4 turns can be added. If you 1/4 turn up to each stunt and 1/4 turn cradle out of every stunt, you are much more likely to score a perfect 15 than if you only do it once. Another tip to maximize difficulty is by utilizing every member of the team. 9 groups of 3 athletes will always score higher than 5 groups of 5 athletes doing the same skills.

Cheer Score Sheet How to

Execution:

This might be the most important section. Although execution only gives you an extra 1 point in each category, that 1 point is the difference between 1st and 5th place. Execution is what wins National Championships. When coaching, execution comes down to two things: being clean and being consistent. Kaitlin’s tip for all coaches when it comes to cleaning & consistency in a routine is to get your routine taught as soon as possible. The earlier that the cheerleaders know the routine, the more confident they will be. The cleaning and perfecting can’t start until the routine is taught.

Kaitlin Eby provided GREAT tips to help to understand the score sheet and also amazing tools to use as you prepare for the upcoming Pop Warner season. Since Pop Warner is year round now, you can start preparing your teams and your athletes IMMEDIATLEY by utilizing some of these techniques.  This will ensure you certainly have an advantage over your competition.

Score Sheet Maximizing
Coach Melissa - How to Maximize your Score Sheet

Throughout the Pop Warner season, I would love to talk to as many of you as possible about topics YOU want to learn more about.  If you have any suggestions, questions, insight etc. please email me: Melissa4398@gmail.com.

I wish you and your organization the best of luck this upcoming season!

Cheerily Yours, 

Melissa Eannuzzo (Pop Warner & Allstar Coach)

Instagram: @melissaontheradio

Facebook: https://www.facebook.com/RadioMelissa

Twitter: @radiomelissa

Featured, Tips

Chasing Perfection in an Imperfect Sport

Posted on by catweeden
Chasing Perfection__you hit zero_ipp cheer music
23
Aug
Cat Weeden Circle

By Cat Weeden

Published August 23, 2019

Allstar Cheer is a conundrum.

Allstar Cheer is a conundrum.

We are literally chasing perfection ( Zero Deductions/ a perfect 100 score) in an imperfect sport.  Yes, I can love allstar cheer with every part of me, and still say that this sport is imperfect and its questionable if it is moving in a direction that will solve any of it’s current problems. But that’s for another blog ☺ 

Some of the biggest imperfections with the current state of Allstar Cheer, in my opinion:

1. The rules of play are ever changing
2. Divisions are created and altered to solve perceived problems, but sometimes they create more problems
3. The rising cost of the sport is a barrier to entry and retention
4. Too much of our scoring, point deduction and legality calls are subjective and are without the proper balance and checks system that’s needed for accuracy and legitimacy

YouHitZero__Perfection_2

5. Until 1-4 are resolved, the disparity between small gyms and larger gyms will not lessen, but only continue to increase.
6. Politics play WAY TOO BIG of a part of ALL aspects of this industry. If you disagree with this, then feel free to stay in the Skunken place…. Cause being blissfully unaware is really a thing.

5. Until 1-4 are resolved, the disparity between small gyms and larger gyms will not lessen, but only continue to increase.
6. Politics play WAY TOO BIG of a part of ALL aspects of this industry. If you disagree with this, then feel free to stay in the Skunken place…. Cause being blissfully unaware is really a thing.

So if I’m saying that so much of allstar cheer is imperfect or broken, then the real question is how do we define “perfection” and how do we obtain it?

The answer to this question is going to be different for everyone. Some may define perfection as a win, a zero deduction routine, no parent complaints, happy teenage girls at practice, no drama, all accounts current ( we can only dream right?). I personally have defined it numerous ways over my career as a coach. Some of these ways ( like ‘Let’s win this event’) make you feel ultra fulfilled if you succeed, but incredibly hollow if you fall short. And most importantly there are factors outside of your control in this industry. You can only control your product, you cannot control what other teams do, or how judges judge creativity, routine comp or even the difficulty of your stunt sequence.

With all the factors you cannot control it is imperative that you focus on the ones that you can control. Take a step back and start focusing again on “The Experience” across the full season. Create or attend an allstar summer camp, find a sister/buddy team to create another layer to your season, choose competitions that offer more than just a bid, and enjoy every moment of your season as it happens.

Create or Attend a camp with other teams in your level or division

YouHitZero__Perfection_4

Last year the Small Cheer Gym Association held two allstar cheer camps in Tulsa at Luxe, one was for level 3&4 teams and the other was for level 5 teams. We came together, all helped coaches each other’s teams and spent 48 hours learning, bonding and breaking up the monotony that the summer time can be. Our kids interacted and made friends with kids in Texas, Iowa, Missouri and Oklahoma.

The camp was helpful for skills, but more importantly, it created another experience that our kids will remember for a lifetime. Find some friends, pick a gym and do this! It was awesome

Find a Sister/ Brother Team for the Season

I will be the first to say I thought this was super dumb…. I’m not going to lie.

Just another gimmick that gyms/teams do to stay relevant on twitter or whatever. The idea of having a team across the country that you’re linked to didn’t make sense to me. But what did make sense to me was having a team we were around many times throughout the competition season as a buddy team.

We found this in Icon Cheer Lady Envy. The Lady Legend and Lady Envy kids bonded immediately at our Level 5 camp and continued to stay in touch throughout the summer and fall. Lady Envy’s Head Coach, Tabbi McCallister, and I are great friends, but we didn’t foresee the bond our kids would create. We are cheering each other on during warm ups, on the floor, after the event and during the week. When we struggled, they were there for encouragement, and vice versa. We will practice together at worlds, even got a matching shirt for the girls, and will plan a sister team retreat this summer for the two teams. The addition of a sister team added a whole extra layer to this season for our girls, and I am grateful for it!

YouHitZero__Perfection_7

Choose a Schedule that Celebrates the Experience

Competition scheduling can be very redundant. Over the last 3 years the only time we adjusted the schedule was in order to accommodate bid intentions/ allocations. The lack of value on the actual event, but the overemphasis on a bid to another event started sucking the life out of me and our families.

We decided to drop a couple local two day events, and instead went to JAMZ Nationals Vegas. And man, that event was the Ultimate Experience. #1 its Vegas , #2 The Closing Awards ceremonies were a complete production, like amazing, #3 for our elite teams there were no bids, we were just trying to win our divisions! 

YouHitZero__Perfection_1

Imagine that. #4 it was VEGAS! Our families didn’t even care what hardly happened at the competition, because the experience was enough. We will still attend bid events, but they will be attended because they offer something of substance to our families. Whatever your reasoning is for picking events, ask yourself “ what does this event offer my families, experience wise, other than just a bid”

Enjoy as Many Moments as Possible

Go to the parks at your end of season events. Talk about how special each one of your kid’s are at your end of season banquets. Encourage and appreciate all the new skills kids are getting around tryout time, instead of reminding them that a single skill doesn’t make them a specific level. Find a couple parents and let them know how much their words of encouragement have helped you. Connect, connect, connect.

This isn’t about retention; this is about connecting to the people that have believed in you. Make sure people know that this is bigger than just skills and wins for you. You know this is the case, but sometimes they need to hear it from you. And please take the team picture event when you don’t win the event, or place last. The experience of the event was great even if the final placements weren’t what you wanted. Give them a memory to look back on.

YouHitZero__Perfection_5

 

The imperfections of this sport can literally kill you on the inside, you owe it to yourself to find the joy and fun again. And you owe it to these kids to keep their focus on the aspect of this industry that you can control. At the end of the day you can compete the best routine you ever have done, and you still cannot guarantee a win! That’s just how cheer works. So stay keyed on the experiences you can navigate and create through your program. Families that buy into this will carry these experiences with them for life.

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Events, Featured, Tips

Becca Webster’s Must-Have Worlds Packing List 2019

Posted on by Becca Webster
Auto Draft
18
Apr

Becca W Profile

Cat Weedon Byline Updated 2019

By Becca Webster

Published April 18, 2019

Becca Webster from Great White Sharks' Must Have Worlds Packing List


It’s everybody’s favourite time of the year!

Practices are harder than ever, nothing but perfection will do, and soon enough we’ll all be dying in the heat trying to see our flyer as the sun blinds us. But again, it’s our favourite time of the year!





What people don’t usually consider is that, while we’re all grinding to make our biggest dream a reality, finals are on the horizon, work is getting busy, it’s your bff’s birthday, you just got a puppy, or another 100 things are going on in our lives. We are busy people. So busy, that packing for worlds may not be on your priority list.

I’m here to make your life easier and provide you with a list of everything you need as you make your way to the 2019 Cheerleading World Championships.


Yhz Becca 1



Yhz Becca 1


What people don’t usually consider is that, while we’re all grinding to make our biggest dream a reality, finals are on the horizon, work is getting busy, it’s your bff’s birthday, you just got a puppy, or another 100 things are going on in our lives. We are busy people. So busy, that packing for worlds may not be on your priority list.

I’m here to make your life easier and provide you with a list of everything you need as you make your way to the 2019 Cheerleading World Championships.



The Essentials

  • Toothbrush
  • Toothpaste
  • Underwear
  • Socks
  • Bras
  • Regular clothing
  • Street shoes
  • Passport
  • Wallet
  • Feminine products
  • Tech chargers


Cheer Related

  • Team clothing you’re required to wear
  • Uniform
  • Cheer shoes
  • Cheer bow or scrunchie…etc
  • Team branded backpack
  • Practice clothing
  • Water bottle




Beauty

  • Hair extensions if you use them
  • Straightener/curler
  • Hair ties
  • Bobby pins
  • Hair spray
  • Hair brush
  • Eyelashes
  • Makeup
  • Tweezers
  • Make up brushes


FOR THE PLANE

  • Neck pillow
  • Blanket
  • Sweater
  • Book/computer to keep busy
  • Headphones


FOR THE PLANE

  • Neck pillow
  • Blanket
  • Sweater
  • Book/computer to keep busy
  • Headphones



Yhz Becca 2


Good luck to everyone competing! I hope to see you all there. Remember, the work is always worth it.



Keep up with my cheerleading journey on YouTube: BeccaWebster



Also follow me on Instagram!
@beccweb & @beccweb_cheer


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Featured, Tips

Stress Block – Stress reduction overcomes skill challenges

Posted on by Debbie Love
Stress Block – Stress Reduction Overcomes Skill Challenges
15
Mar

Cat Weedon Byline Updated 2019

By Debbie Love

Updated March 15, 2019

In sport, the word Block is used to describe an event whether single or ongoing where an athlete cannot do a skill they once had!

We live in a world of high pressure and stress. Our bodies are bombarded by internal and external struggles to remain relevant in whatever capacity we find ourselves!When we do not handle this stress and place boundaries to keep our balance in equilibrium, we may have a Tumbling or other sport related challenge. It may also show up in our relationships, health or ability to learn!

Therefore the answer to this problem is to keep our tools of stress reduction right within us. I want to share some of these with you.

Yhz Debbie Quote

1. Belly Breathing
belly in first – belly out last. This fills the lungs completely with air thus giving more energy and controlling too much emotional input!

2.Go to your happy place
Picture yourself where you are most calm!

3. Script your skills
Write all skills out using short action verbs and power words.This keeps your cognitive brain working so emotions can’t come over and play and wreak havoc with your mind and body!

4. Practice progressive relaxation
This is where you lie down and relax. Tense each muscle starting with your toes and move up to your fingertips, then relax going the other way so you understand the difference between a relaxed state and a tense state!

4. Practice progressive relaxation
This is where you lie down and relax. Tense each muscle starting with your toes and move up to your fingertips, then relax going the other way so you understand the difference between a relaxed state and a tense state!

5.Visualize
Visualization is used to see yourself doing skills you desire to have; usually done by closing your eyes.You can also view videos of the skill being done by yourself at an earlier time!

5.Visualize
Visualization is used to see yourself doing skills you desire to have; usually done by closing your eyes.You can also view videos of the skill being done by yourself at an earlier time!

6. Say NO to negative thoughts
Whenever a negative thought or idea comes into your head turn it into a positive thought. Don’t allow negativity to take seed!

7. Take a break
Sometimes we focus on one thing too long and our mind zones out. We need balance at all times

7. Take a break
Sometimes we focus on one thing too long and our mind zones out. We need balance at all times

8.Laugh a lot!
When things get so tense and you feel stressed out, read a humorous book or joke and laugh!

8.Laugh a lot!
When things get so tense and you feel stressed out, read a humorous book or joke and laugh!

9. Listen to music!
Music is calming and releases stress!

9. Listen to music!
Music is calming and releases stress!

10. Journal
Keep a journal to get rid of the thoughts in your head that need to be purged!

These are just a few tools!

When challenges come in any part of life these will help to overcome the event!A challenge is any situation that causes us to grow either physically or mentally!Challenges do not define us as people or athletes. They push our limits so we can cross boundaries!Have fun overcoming your stress challenges!

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How to get noticed

Posted on by Patrick Cowherd
Yhz Ipp Blog Balloons
06
Jan
Patrick Cowherd Circle

Patrick Cowherd Byline

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.

Cheer Royal Blu

REGISTER FOR FUSION COMBINE 2019

REGISTER
REGISTER

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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Featured, News, Tips

How to properly train for a “Full Out”

Posted on by Matt Kelley
How To Properly Train For A “full Out”
06
Dec
Ipp Contributor Matt Kelley

Matt Kelley Byline

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

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 Mobile 3

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!

Matt Kelley Signature Full

PHOTO CREDITS:  ADRIAN KRAUS

Featured, Tips

Completion Mode Vs Performance Mode: Answering the age-old question of ‘Why don’t my flyers perform in the air’

Posted on by catweeden
Ipp Cheer Flyers
19
Nov

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Youhitzero Logo Blanca Y Negro Butt


Cat Weeden Circle

Cat Weedon

 

Published November 19, 2018


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Completion Mode Vs Performance Mode


Answering the age-old question of
‘Why don’t my flyers perform in the air’


Of all the valuable lessons I have learned through trial and lots of error in coaching, Completion Mode vs Performance Mode may be the most important. In an industry that not only puts a lot of emphasis on the aesthetic, but also assigns it a competitive value (performance, technique, creativity, showmanship, overall impression scores), teams scores don’t just depend on what they do, they depend on how they do it.


Ipp Cheer Flyers 2


As one of the creators and administrators of the Small Cheer Gym Association Facebook group, which is a fb community dedicated to Small Gym owners and coaches, the question, in many forms, that is asked constantly is “Why don’t my flyers perform in the air?” Its usually followed up with “they are flexible, work hard, the group is good enough to nail the stunt, but for some reason they never turn it on and create ‘A Show.’


For me the answer to this question lies in asking yourself are the focused-on Completion of the Stunt or the Performance of the stunt. Because it’s very hard for kids to do both.


In LuxeLand (the Luxe Cheer universe lol) we define being in Completion mode as: when the stunt group is concerned mainly with making it through the stunt. They are actively focused on getting from the starting point of the stunt or pyramid to the end.

  • The completion phase will vary per group on the team.

  • Some may be out of this phase fast, while others stay in it for a while.

  • In this phase they do not trust that they can make it to the end without concentration on every moving part of the stunt and most likely there’s one or two sticky parts of the sequence that they repeatedly miss.


Ipp Cheer Flyers 3


The most important thing to take away from being in completion mode, is that it will almost ALWAYS lead to:



  • A lack of timing across groups

  • Inaccurate building formations

  • Inconsistent performance from your flyers.

  • Increased stress or anxiety from the group or team



When the athletes are concentrating on just making it through, it leaves no room for details, faces, and growth. And the longer they stay in this place, the more likely you are going to start seeing bad attitudes, frustration, and anxiety from your team members.


As coaches, we put a lot of pressure and stress on ourselves to create and compete the most perfect, win-able routine from the start. We know the grids, the rubrics, the magic numbers and who our competitors are. And we know what skills it takes to be unstoppable. We also know the full potential of the kids in our programs. But knowing their full potential, or how they need to be pushed can cripple us.


So how do we get out of Completion Mode and move into Performance Mode???


1. EDITS


Modify the stunt or section of the pyramid that is causing the issue. If 2 out of the 3 groups have no problem with it, leave theirs and take out the 3rd. Knowing your magic numbers (the number you must hit in that section to score in the range you are going for) helps this tremendously. MAKE THE EDIT


2. KEEP THE KIDS IN THE LOOP


When you modify, explain. “Suzie, were going to take out your switch up lib and just do a straight up one for this event. We only need 2 not 3 to score high and I really need you to focus on nailing the dismount.” The older the team, the more likely they believe they know the scoresheet, remind them that their job is to trust your edits. Trust your gut and your edits.


3. REPETITION WITH POSITIVE REINFORCEMENT


Once you modify and get them on board, repetition is key! Have them do the modified section numerous times and point out the good, you as the coach, need to get excited for the good. Help them celebrate the little achievements and growth.


4. MAKE IT FUN!


Games, contests and candy will make superstars out of your tinys all the way up to your open college level athletes. Break up the monotony.


5. REMEMBER NOT TO MAKE YOUR ROUTINE ABOUT A SINGLE KID, SKILL OR SELECTION


If Suzie cannot hit a skill, or will not throw it, take it out and move on. I know it can be so frustrating, but you are letting the one skill or section define the whole team. You may not be in the range you want if you pull a skill, but what’s the likelihood it will be done correctly, if at all, on a competition day? Find another place on the scoresheet to make up what you lost. I.e Lose .2 in standing tumbling difficulty but gain .3 in technique with the ones who are solid.

Ipp Cheer Flyers 4


Once the kids KNOW they can all hit the routine that’s in front of them, you will immediately see a difference. The anxiety of uncertainty is what keeps them from rising to their full performance potential.


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Tips

Beat the October Money Pit

Posted on by catweeden
Beat The October Money Pit
22
Oct

Cat Weeden Circle

By Cat Weeden

Published October 22, 2018

Beat the October Money Pit

As we kick off the new season, the excitement of finished routines, uniforms arriving, new bows and impeding competitions is in the air.

The kids are pumped, the parents are starting to see it come together, and the coaches know that every practice were one step closer to the routines of our dreams. Everyone is so excited, except the front office/ownership of the gym!   Because October = Money Pit month in Allstar cheer

Competition deposits are due NOW, new/Fill-in Uniforms need to be paid for yesterday, teams are practicing extra, which means payroll is higher than normal and we are getting just close enough to the holidays that payments are coming in late/delayed.

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This time of the year can be very overwhelming if you choose to let it be.

This time of the year can be very overwhelming if you chose to let it be. I challenge you to rise above the October Money Pit and stabilize yourself financially by creating additional income streams within your gym. Semi-Private Lessons, Parent Fitness Classes, Birthday Parties and Gym rentals are all great, fast ways to increase your gyms income.

Beat The October Money Pit


Semi-Private Lessons

Find any 30 minute to an hour holes in your coaches or your schedule. During those open times set up a 3-4 person lesson at $10-15 per kid. If staff work it, pay them their regular wage during the lesson. Make the Lessons skill specific (Backwalkovers, Back Handsprings, Tucks, Jumps, etc).  If you can put 4 of these in place your gym could bring in an additional $200 a week.


October Money Pit 3


Parent Fitness Classes

Everyone has that one coach that loves to condition the kids, and is very enthusiastic about fitness. Let this coach spearhead your coaches fitness class.  Set up 1 hour long parent fitness classes at your gym.  Charging a nominal monthly fee ($20-30) for a weekly class, and placing the class during practice times ( when parents are already at the gym) works great. If you offer 2 classes a week, with 5-10 participants in each class the gym could be looking at an additional $200-400 a month


October Money Pit 3


October 5


Birthday Parties

If your gym is not already offering birthday parties, you need to start immediately! Whatever equipment you have now is enough.  If you have a trampoline, tumble tracks, a pit, or inflatables even better! Parents of young children are always looking for safe, fun, inexpensive places to host parties. 2 hours, 1-2 junior staffers @$25 per party, a couple tables, some music and games is all you need to successfully operate birthday parties in your location. Create a flyer to post on FB, Instagram and to send to your gym kids is a great way to start.  1 birthday party a weekend can bring in an additional $700 a month


October 9


Gym Rentals

Depending on your location, you may have an influx of recreational teams, youth cheer groups or school cheer teams looking to get extra practice in. Practice space can be hard for them to nail down, especially as the weather turns colder. Reaching out to these groups and using organic FB and insta advertising can spread the word quickly. Charging a flat rate for a single rental, and a slightly discounted rate for multiple rentals. 3-4 rentals can bring in an additional $400 a month


October 9


RELATED ARTICLES:



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Semi-Private Lessons, Parent Fitness Classes, Birthday Parties and Gym Rentals take very little set up and financial investment on the gyms side, but can add additional steady income especially during this time of the year when finances are tight.

Take a good look into your weekly calendar, check to see where your coaches have holes in their schedules and implement programs that will help you stay financially free during Money Pit October!




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Featured, Tips

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

Posted on by Matt Kelley
How To Have A Strong Standing Tuck
09
Oct
Ipp Contributor Matt Kelley

Matt Kelley Byline

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

 

Matt Kelley Signature Full

Featured, Practice Wear, Tips

5 Tips for Running A Successful Proshop

Posted on by Heidi Weber
5 Tips For Running A Successful Proshop
01
Oct

Heidi Blog Circle

By Heidi Weber

Published on October 1, 2018

5 Tips for Running A Successful Proshop

RUNNING A SUCCESSFULL PROSHOP IS A GREAT WAY TO INCREASE YOUR GYM’S INCOME
Here are 5 tips on how to create a money making proshop with little to no money or risk!


  1. PLAN AHEAD Pick how many sales you want to create for your gym. If this is new to you maybe start with 2 sales for the season. Fall/winter and Spring/summer.If you are a little more seasoned you may want to split those sales into their own categories.

    Fall

    Winter

    Spring

    Summer

    Each sale having 1-3 items for sale.

    If you’re a true pro try your hand at 10 month proshop.  Offering a new item each month during the 10 busiest months

  2. SHOP LOCAL/SMALL BUSINESSES You can save huge on buying items through small business and local vendors. They don’t have to be down the street but using small business product producers allows for negotiations ( within reason), loyalty discounts, and great customer service. This can save you big and increase your profit margins
  3. CREATE PRE-SALE ITEMS Use pre sales to gage the excitement of your customer. There is no risk to offer a presale and it creates an urgency to buy now or miss out. Be willing to sell an item only once with no opportunity to reorder for the current season.
  4. USE COMPANIES WITH ONLINE PROSHOP LINKS Most companies can provide an online pro-shop link created just for you.At ASCE we provide each customer with their own page and collect all orders, sizes, and can even ship directly to the customer. There’s a small fee per order to cover the admin costs but in the end you have spent no out of pocket money and you get a check at the finality of the order for your gyms portion of the sale. Win win on the online proshop.
  5. BE REASONABLE Different items vary in cost. Some proshop items are inexpensive and others pricey. Remember you are up charging on an item produced for you. Not all items can make you huge profits and you can’t expect the vendor to always take the hit on pricing.So choose items wisely. If a trendy item doesn’t make you as much per sale but you can sell a ton its still worth it.Pick at least 1 item that makes great money and then you can add a fun item with less profit for staying up on the latest trends.Try and respect the vendors pricing and create a positive relationship most vendors will bend where they can and with time you can both benefit from the arrangement



There’s so many great ways to increase income for your gym so focus on the things you can control and you’ll see great return on little to no investment!



Most companies can provide an online pro-shop link created just for you.  At ASCE we provide each customer with their own page and collect all orders, sizes, and can even ship directly to the customer. There’s a small fee per order to cover the admin costs but in the end you have spent no out of pocket money and you get a check at the finality of the order for your gyms portion of the sale.


Most companies can provide an online pro-shop link created just for you.


Allstarfanwearflyer Asce 1


Here are links to start an ASCE run proshop:


Shop now: www.americanspiritandcheer.com

Social: @asce_asce

Email : sales@ascestaff.com


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Featured, Tips

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

Posted on by catweeden
Surviving Sept Fixt2
13
Sep

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

Cat Weeden Circle

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:


Ipp Tweeters


1@1x

Anticipate the potential practice conflicts


2@1x

Maximize practice efficiency through pre-planning


3@1x

Encourage & Create additional opportunities for Bonus Team Work


4@1x

Mentally Just Keep Swimming



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.”




Lines Angled


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

Featured, News, Tips

6 Exercises To Strengthen and Improve Your Back Tuck

Posted on by Jason Mason
Back Tuck Excersises
04
Sep

Jason Blog Circle

Jason Mason Signature

By Jason Mason

Updated September 4, 2018

6 Excercises to strengthen and improve your back tuck

We all remember that first time landing our standing back tuck.




The feeling was amazing.  The set, the flip, everything finally clicked.  The moment you landed you heard all of your teammates and coaches screaming for you!  It was unreal.  Now it’s time to perfect that back tuck so that you can gain consistency, confidence and move on up the progression ladder to standing fulls.  Not sure of what exercises to do to strengthen your mind, body and tuck?  We’ve laid it out for you below.  Follow these awesome back tuck exercises to strengthen you back tuck so that can be ready to advance your skills to the next level!


Back Tuck Exercises

Back Tuck Excersises


  1. Box Jumps – This exercise helps change the distance in which an athlete sits.  Maximum height for a tuck is not achieved when they sit the same way they sit for a back handspring.  Typically the tuck is taught after the back handspring so teaching the athlete proper jump technique for maximum height is a must!
  2. Backward rolls – If you can’t do a backward roll how do you expect to be able to do it in the air and then land back on you feet?
  3. Snatch, Clean, Deadlift – These exercises promote triple extension.  That is full extension of the ankles, knees, and hips.  These movements done at a fast speed and with or without weight help promote the body mechanics needed.  Have you ever been jealous of someone who has never tumbled but is athletic and played other sports who just out of the blue throws a standing tuck?  It’s usually because they have all the building blocks from other sports.  Drill Drill Drill and your Skill will follow!





4. Knees over shoulders/Toes to bar (core)  a strong core and hip flexors are a must!  A standing tuck requires speed when rotating.  A strong core and hip flexors help increase your how fast you rotate.  If you do not have a bar or need less resistance to start.  Grab a panel mat, squeeze it above your head (smallest way), then roll up/leg lift getting your shins to touch the mat.

5. Hip Thrust/Glute Bridge –  Glutes are one of the assistant muscles that complement your quads and hamstrings in increasing your jump height

6. Jump Rope – Increasing calve strength and in a plyometric form.  Quick contractions, endurance, and improving upon another assistant muscle for jumping!


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