• Organization is imperative to running a successful practice.  Practices need to be regularly scheduled, follow a routine, and of course mandatory for any cheerleader on the squad.  Even injured athletes should be expected to attend practice with the exception of a doctor’s appointment or physical therapy (which should still try to be scheduled at the end of practice).
• Every practice should have a goal for that day. Practices are primarily where development and strength occur, both of which should show measurable results from week to week.  This will encourage coaches and athletes showing incremental goals and progress.
• Tardiness should not be tolerated.  The entire squad should be doing the same thing at the same time which is only possible when everyone shows up on time.  Before any practicing of jumps, stunts, cheering, and tumbling occurs, cheerleaders should be advised to stretch and do a mini warm-up on their own, prior to the scheduled practice.  This will increase performance and reduce injuries.  Encourage your squad to do this before practice, meaning they will have to show up early.  If practice is at 5, tell them to show up at 4:45 to get their own stretch in first.
• Have a schedule and follow it.  When the actual practice begins, a general warm-up of 10 minutes should be conducted including aerobic conditioning and additional stretching.  After warm-up, it is recommended to set aside 10-15 minutes each for jumps and tumbling.  Approximately 30 minutes of cheering should be sufficient to go over routines, but every squad is different.  A new routine may require more time dedicated to it – in any event, decide this well before arriving at practice.  It’s probably wise to fit in a mini 5 minute break so cheerleaders can re-hydrate with water.  Practices should wrap-up with a 5-10 minute cool down along with any additional reminders for the upcoming weeks.

Effective practices combined with constant supervision are essential for developing strong squad members. As important as it is to be organized and productive, the practice should be an overall fun and enjoyable experience for the athletes.

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

A coach should have a clearly defined, organized program and philosophy at the beginning of every season.  Frequently asked questions dealing with practice times, performance opportunities, community service, and competing are topics that should be thought out prior to the start of the season.  Coaches are encouraged to make monthly activity and task lists with practices, games, and any other events for the season.  Anything in writing is always a plus and will decrease the amount of confusion from week to week.  In particular, parents will need to know these details to ensure cheerleading is really what they want their child to par-take in.

As important as the organization is, without the proper communication to the team and parents, it can lose its effectiveness.  Things simply won’t run smoothly unless everyone is constantly reminded and updated with timelines and expectations.  It’s a coach’s responsibility to make sure they are effectively communicating with the cheerleaders, parents, teachers, administrators, school board, and community.  Parent meetings before try-outs are strongly recommended to inform everyone of present and future requirements for the program.  A coach should also maintain open communication with the cheerleaders.  Most effective coaches choose to have an “open door” policy, creating a comfortable environment for the cheerleaders to approach them with any problems or questions they may have.  Remember, a coach will have a major and lasting impact on a cheerleader, from both a team and an individual’s perspective.

In order to create a positive experience for the individual, motivation and fun play critical roles.  It’s important to reward efforts and  hard work and to commend everyone for their dedication.  Cheerleaders are expected to give a huge time commitment, and should be recognized for their follow-thru.  An effective coach should strive for a balance between positive reinforcement of abilities and strengths and construction criticism of weakness.  It is important to showcase the uniqueness and individuality of each teammate, while preaching that it’s the combination and unity of a team that builds success.

Finally, don’t forget to keep it fun!  If cheerleaders aren’t having fun, chances are they will not reach their potential, giving minimal effort.  Many coaches lie on either end of the spectrum, too harsh or too lax.  It’s the proper balance of pushing cheerleaders to do their best, while keeping the sport in perspective that will produce the results of a strong team bond.

Coaches touch the lives of many everyday, and it isn’t easy, but keeping these tips in mind will ensure a team has a memorable experience and reaches their potential!

First, judges recommend looking at the scoresheet prior to the competition, so you know exactly what they expect of you. Categories include how well your squad’s overall presence, enthusiasm, eye contact, facial expressions, voice projection and pronunciation are delivered. Other categories include floor mobility, dance orientation, overall impression, and gymnastics.  It’s important to see what areas are most important to each individual competition, and even more importantly, reasons you may be disqualified.

After the technical aspects are taken into consideration, it’s important to create a memorable performance.  How exactly is this accomplished?  The audience (and your judges) typically will mostly remember the beginning and end of your performance.  With that said, it is probably a good idea to make them something both the judges and audience will remember after having watched dozens of squads.  Some squads choose to open with tumbling while cheering but creativity is endless – pick something that stands out and compliments your squad’s best qualities.

Throughout your performance, it’s important to showcase your squad’s strengths while hiding potential flaws and weaknesses.  As cliche as it is, you’re only as strong as your weakest link.  Be sure your team works together to showcase individual strengths.  Stunts are important, but keep in mind that fluid transition steps and dance moves make for a smooth routine.  Judges also recommend using motions or signs in your stunts to enhance the crowd’s response.  Level changes in stunts can also be used as an attention grabber.

The name of the game is to execute a clean routine.  Synchronized dancing and flawless stunts that appear effortless are proof to judges that the routine was practiced to a tee.  When all else fails – remember to smile!

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

There has been speculation for some time now that Cheerleading may be included in the 2012 or 2016 Olympics.  Although it is clear now that it will not be a part of the 2012 games, there’s plenty of hope for the future.  Cheerleading has become respected as a competitive and entertaining sport across the globe, with worldwide demographics of over 4 million participants and growing.

Some argue that cheerleading is similar to gymnastics and is not needed in the Olympics.  Although the sports require similar skill sets like strength and balance, they are quite unique in their own respects.  Along with tumbling, cheerleading includes dance and stunting.  In many ways the argument can be made that cheerleading is more unique than most other sports already in the Olympics.  Some misinformed spectators also assume that cheerleading requires less athletic talent than some sports – this couldn’t be farther from the truth!  Requiring a combination of strength, balance, and agility, the sport has become very difficult at elite levels.

We hope that with all of the recognition cheerleading has been receiving, people will take notice, and it will one day be added to the Olympics.  Although it will not be in 2012, we must continue to press the issue and encourage the great participants and fans of our sport to speak their voice!

Shout this into the nearest megaphone – 2016, here we come!

The reality is that education and awareness for how to handle injuries is important, but many of them can be prevented in the first place if the right measures are taken.  Below are a few of the most common causes for injuries, and preventive measures you can take to keep your gym safe:

• Lack of conditioning and physical preparedness.  This can be the single most common cause for accidents and the one most easily prevented.  Conditioning your athletes and keeping them hydrated will help prevent most common muscle and ligament strains and sprains.  In addition, be sure to tailor stunts’ difficulty to each individual’s skill level.  Keep them challenging, but not unattainable.
• Untrained instructors and coaches.  The AACCA and USASF provide constantly updated safety certification courses to be sure your educated on preventing and handling injuries.  Although only college level coaches are required to obtain certification, the number of high school and lower level coaches getting certified is on the rise, as it should be.  In my opinion, this is step #1 to coaching.
• Inadequate supervision.  There is no excuse for not having enough staff or for your staff not being attentive enough.
• Improper equipment.  This goes for gym equipment, like spring floors, and for personal equipment, like cheer shoes.  Having quality equipment and maintaining it is as important to safety as it is to competing.

It is important to remember that there is no way to completely prevent all injuries as being a cheerleader or athlete of any sport carries risk.   However, in knowing why and how these injuries are occurring, we can take measures to prevent them.  With the right information, training, and knowledge, you can drastically decrease the severity and frequency of injuries in your gym or on your clock!

Check out AACCA.org for further information on Emergency Plans and the latest Cheerleading Safety information.

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.