First, it’s important to determine what your squad’s primary focus is.  If stunting and tumbling are key components, then having a flexible shoe is critical.  Look for any added features like finger grips and grooves for stunting, flexible soles, and shock absorption.  For a squad with more emphasis on pom and dancing, a lightweight, breathable shoe may be a better option.  In either case, be sure to check for ankle support and scalloped archways, both for comfort and stability.

Next, you’ll want to narrow down choices based on pricing.  Decide how much you and your squad are willing and able to spend, keeping in mind that this is an area where quality is important.  If costs need to be cut, you may want to consider going with a higher quality shoe and spending less elsewhere.

Finally, take style into consideration.  We recommend that this not be a deciding factor, but it can certainly help decide between two shoes that are equal in comfort and performance.  White cheerleading shoes are common, but permanently colored shoes can create a bold, sharp look for competitive cheer squads.  Color insertions are, of course, available to match uniforms accordingly.  One note here is consider a shoe that will be easy to clean and maintain – it’s important that the shoe’s look and durability lasts throughout the cheer season.

Once you’ve narrowed it down to one or a few choices, be sure to try on the shoe yourself, and have several of your top cheerleaders try them on.  Options will vary with each shoe manufacturer and style.  Some of the top recommended cheer shoes include the following:

Nfinity Passion, specialized for tumbling and stunting
Nfinity Evolution, a lightweight shoe designed for comfort
Hanes Sport
Converse
Adidas
Nike Air Controller

We hear it all the time, but in this case, practice really does make perfect. Judges can see all, so well-rehearsed squads clearly stand out from those who are not. It’s important, however, not to over-rehearse, as this could result in injuries like stress fractures.  For most, 3 to 4 rehearsals a week ranging from 2 to 4 hours is necessary, but every squad is different. Watching past competition performance videos is another great way to learn.  You can see what you did well (and repeat it), and the areas that you can improve on.

In addition to adequate practicing time, you want your body in the best possible shape. Developing healthier eating habits is a key component to staying healthy and injury-free; cutting out junk food will help ensure your body is in peak condition for competition day.  Instead, your diet should consist of complex carbohydrates, fruits and vegetables, proteins, and lots of water. These recommendations will help you sustain natural energy and not tire as quickly.  Extra body strengthening activities like yoga and pilates can and should be done to increase flexibility. Stretching and strengthening are also important factors in improving performance.

Having your body physically ready to compete is only half the battle. Being prepared to compete also takes mental preparation.  Going into a competition with a positive attitude and hopes of improving your skills as a cheerleader are healthy goals to strive for. Competing is an exciting yet sometimes stressful learning experience that tends to get easier over time. It isn’t uncommon that  we let our nerves get the best of us, preventing us from performing to our full potential, so it’s important to breathe, relax, and stay confident.  And remember, every competition presents unique circumstances, so take it in strides and remain confident, and you will most certainly do well!

First and foremost, before attempting any exercise in a workout should be a warm up and stretch.  Doing this will elevate body temperature, promote blood flow, and prepare the body to work.  Warm ups should usually only take about 5 minutes, and can include jumping rope, a light jog, or any non-stop movements using large muscle groups.  After warming up, a static stretching session should follow.  Once again, you want to target all the large muscles in your stretches.  A coach or trainer can provide a proper stretching routine to ensure maximum prevention of injuries.

Following stretching will be the actual workout.  On a cardio day, at least 30 minutes is recommended of activities including running, step aerobics, dancing, biking, hiking, or an elliptical machine – any activity that raises the heart rate to 75% of maximum heart rate.  Here’s a simple calculation to find maximum heart rate:

Max HR = 70 % x (225 minus age).

For each of the 3 strength training days, focus on different muscle groups.  For example, focus on legs and abs one day, arms and shoulders the next, and chest and back on the last.  Body weight exercises are very effective and include exercises like lunges, push ups, squats, and pull ups.  Incorporating core muscles increases the effectiveness of many standard exercises.  This can be accomplished using an exercise ball, standing while exercising, or alternating one side of the body at a time.

The more a cheerleader workouts out, the harder they can push themselves, trying new exercises and strength training routines.  Be sure to keep interested mentally too, by switching up routines regularly.  This will also shock your muscles and demand more from them to adapt.  When looking for an actual routine, it all depends on your individual skill level.  Below are links to a few college cheerleading workouts – these are difficult and we do not recommend them for beginners.  Ask a coach, trainer, or doctor, to recommend a program or routine that’s appropriate for you.

http://www3.malone.edu/media/1/4/36/Malone_University_Cheerleading_Workout_Plan.pdf
http://clubs.marist.edu/cheer/2009-2010/Marist%20College%20Cheerleading%20Workout%20Plan.pdf

1. Universal scoring: This will eliminate confusion among cheerleaders and their parents.  No longer will a team receive a 9.3 in one competition, and a 256 in the next.
2. Same routine for all events: In the past, since each competition had a set of rules all their own, teams would have to alter their routine for each performance.  With the standardized rules, cheerleaders can focus on one routine that can be used at all events.  This means, no more last minute changes, and more confident cheerleaders because with the consistent routines, the cheerleaders can improve and perfect with each performance.
3. Less stress for coaches: With the universal rubric, coaches do not have to worry about staying within the limitations of each competition and altering the routine.
4. The ultimate score sheet: With more than 300 years of combined experience, more than 13 event producers collaborated on the new scoresheet.  Scoring will be more accurate and less objective, which will minimize judging errors.

This new system, the Varsity Standard of Scoring, will pertain to every all-star division.  This includes Universal Cheerleaders Association (UCA), American Cheerleaders Association (ACA), National Cheerleaders Association (NCA), World Spirit Federation (WSF), Spirit Sports, Spirit Cheer, and portions of American Cheer Power and the American Championships.

Game day cheerleading (referring to cheering for football, basketball, or any other sporting event) is all about crowd involvement.  The purpose of getting the audience involved and helping to cheer the team on demands high levels of energy, and usually involves countless cheers and chants.  Gaining and keeping the crowd’s attention is what makes great game day cheerleading.  This can be accomplished through the use of signs, megaphones and pom poms, or even more effective means, like throwing back handsprings, tucks, stunts, and high flying pyramids.  During the game, a balance has to be achieved so as to gain attention, without distracting from the players on the field.  Half time, however, is an opportune time to show everyone the abilities of the squad.

Competitive cheerleading, on the other hand, is all about performance.  A competition routine usually involves a choreographed dance or cheer, and a good amount of stunting.  Cheerleading teams practice for months prior to be judged at the competition and hopefully win a trophy.  Judges score your team based on many different criteria, including accuracy, spirit, how well you stick your motions, jumps, synchronization, stunting, and much more.  Teams compete at different levels, based on team size and age and ability, to level the playing field a bit and to ensure fairness.  Competitions are where your team can “show what it’s made of”.

Whether your cheering for a football game or at a competition, doing your best and having fun are always the top priorities.  Skills will develop naturally if when you enjoy what you’re doing and work hard at it!

Here are a few key differences that of a high school cheerleader and a college cheerleader:

1. Tryouts – A typical high school tryout usually includes performing a learned dance and cheer in front of judges along with some basic stunting.  Some schools are more competitive than others, so do your homework on what the expectations are.  In college, it’s less about performance and more about athletic skills.  College tryouts are a time to showcase your basic cheer skills, tumbling, and stunting.  Everyone you are competing with will be good, and the entire atmosphere is more intense.  We, as college coaches, ask the question, if we had to cheer a game tomorrow, could you be on the sideline with us?
2. Camps – In high school, learning cheers, chants, and dances along with basic stunting was one of the main goals of camp.  Most high school coaches will tell you they like the bonding experience their team gets from a resident camp.  The college atmosphere is much more laid back and easy going in this setting.  The focus of college cheer camp is to prepare for games in a game planning class, as well as learn new stunts, pyramids, and baskets.  Camp is fun while developing on these aspects of becoming a more well rounded squad.
3. Practice – High school practices are focused on school spirit and the upcoming football or basketball game that week.  Most colleges offer students priority registration so that they can hold down the practice and game schedule accordingly.  Depending on the level and competitive nature of your school will determine the practice days and intensity of practices.  Many colleges will hold practices on weekends, or even holidays.  As a general rule, be prepared for a much more intense practice schedule, along with mandatory workouts that include strength and conditioning.
4. Games – This is probably the most significant difference between high school and college cheerleading.  College football games have a completely different atmosphere than high school games.  The crowd is larger and more spirited.  They expect cheerleaders to “lead” them in chants, cheers, and fight songs as they encourage their team and school.  Also, traveling with the team is an entirely new experience, as the distances are much greater and may require a multiple day commitment for an away game.

The transition between high school and college can be hard enough; combined with a new squad and new surroundings, it can take time to get used to.  However, if you are passionate about cheering, stay positive, and work hard – in school and cheering – you’ll have a smooth transition to the college cheer world!

There are many opportunities for athletes to learn about cheering on the next level.  American Cheerleader each spring puts together a Who’s Who of college cheerleading.  Plus, you can check out cheercombine.com or contact the coach of the prospective school you are interested in attending.  Be sure to learn as much as you can about that specific program, prior to contacting them.