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Cheer Workouts

Wed, Nov 25, 2009

357591-main_FullCheerleading requires a great deal of strength and stamina, acquired only by exercising regularly and properly with the right routine.  This strength building not only improves performance, but greatly reduces the risk of muscle and joint injuries that are all too common in cheerleading.  A cheerleader should incorporate muscle-building to target the muscles that will be used in stunting and tumbling, as well as cardio to build endurance and stretching to improve flexibility.  Athletes should create routines that are challenging, but realistic relative to their current abilities, keeping in mind that everyone has different abilities and strengths.  A common starting point is to designate 3 days a week for strength training, and 2 days to endurance building, but there are numerous different routines to accomplish specific goals.

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

Transition to College Cheerleading

Mon, Sep 21, 2009

College cheerleading as a sport has become as competitive as it is physically demanding.  It requires a high level of commitment to the sport, the team and the coach.  I’ve noticed in my years at the college level, that most athletes aren’t sure how to prepare and are surprised at the expectations coaches have for them.  For some, the transition is easy, but for most it is physically, mentally, and emotionally challenging.

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.

Upcoming Events for 2009-2010 Season

Thu, Sep 3, 2009

  • Blue Grass Championship | Lexington Convention Center (Rupp Arena) | Sunday, November 15 from 8:00 am to 8:00 pm
  • Chicago Bulls Cheer & Dance Classic | United Center | Saturday, December 5 from 8:00 am to 8:00 pm
  • Tampa Championships | Tampa Convention Center | Saturday, December 5 from 8:00 am to 8
  • South Florida Regional | Broward County Convention Center | Saturday, December 12 from 8:00 am to 8:00 pm
  • Atlantic Coast Championship | Soverign Bank Arena | Sunday, December 13 from 8:00 am to 8:00 pm
  • Central Florida Regional | Kissimmee Civic Center | Saturday, December 19 from 8:00 am to 8:00 pm
  • Suncoast Sports Fest | Florida State Fairgrounds:  Tampa | Saturday, January 23, 2010 at 8:00 am until Sunday,
  • Virginia Nationals | Fredericksburg Expo & Conference Center | Saturday, January 23, 2010 at 8:00 am until Sunday, January 24, 2010 at 8:00 pm
  • Winter Championship | Peterson Event Center | Saturday, January 30, 2010 from 8:00 am to 8:00 pm
  • Cheer Challenge | UCF Arena:  Orlando | Saturday, January 30, 2010 from 8:00 am to 8:00 pm
  • Gateway Championship | Chaifetz Arena | Sunday, January 31, 2010 from 8:00 am to 8:00 pm
  • Texas Nationals | Austin, TX | Saturday, February 13, 2010 from 8:00 am to 8:00 pm
  • Beast of the East Winter Nationals | Connecticut Convention Center | Saturday, February 13, 2010 at 8:00 am until Sunday, February 14, 2010 at 8:00 pm
  • Bringin’ The Heat | American Airlines Arena | Saturday, February 20, 2010 at 8:00 am until Sunday, February 21, 2010 from 8:00 am to 8:00 pm
  • Best of the Northwest Nationals | Greater Tacoma Convention Center | Saturday, February 27, 2010 at 8:00 am until Sunday, February 28, 2010 at 8:00 pm
  • Cheer and Dance Open Nationals | Orange County Convention Center | Saturday, February 27, 2010 at 8:00 am until Sunday, February 28, 2010 at 8:00 pm
  • Lone Star Championship | Freeman Coliseum | Saturday, March 6, 2010 from 8:00 am to 8:00 pm
  • Showdown in O-Town National | Amway Arena | Saturday, March 6, 2010 from 8:30 am to 8:30 pm
  • Oklahoma Midwest National | Union Multipurpose Activity Center (UMCA) | Saturday, March 13, 2010 from 8:00 am to 8:00 pm
  • Shakin’ Chi-Town Championship | Sears Center Arena | Sunday, March 14, 2010 from 8:00 am to 8:00 pm
  • Sugar Sand Nationals | Mobile Civic Center Arena | Saturday, March 20, 2010 from 8:00 am to 8:00 pm
  • Rockin’ Carolina Nationals | Bojangles’ Coliseum | Sunday, March 21, 2010 from 8:00 am to 8:00 pm
  • Nuggets Cheer and Dance Championships | Pepsi Center | Sunday, March 27, 2010 from 8:00 am to 8:00 pm
  • All American National Championships | Silver Spurs Arena | Saturday, March 27, 2010 at 8:00 am until Sunday, March 28, 2010 at 8:00 pm
  • Big South National | Gwinnett Center | Sunday, April 11, 2010 at 8:00 am until Monday, April 12, 2010 at 8:00 pm
  • Big Bell Championships | Philly Expo Center | Saturday, April 17, 2010 from 8:00 am to 8:00 pm
  • Minuteman Mass Championships | DCU Center | Sunday, April 18, 2010 from 8:00 am to 8:00 pm