Cheerleading Safety - Stay Safe While Cheerleading

Cheerleading has gone from an eye-candy sport for football players and sports jocks to an all out gymnastic type routine. Cheerleaders are now asked to perform highflying stunts that reach heights nearing twenty feet…sometimes more! With cheerleading injuries accounting for 55 to 65 percent of sports related injuries, safety is a concern for parents and spectators alike. Below are some tips you may find helpful when it comes to the safety of our cheerleaders:

1. Is our coach AACCA certified through the American Association of Cheerleading Coaches and Administrators safety course and has our school conducted the appropriate background checks?

The American Association of Cheerleading Coaches and Administrators is the largest not-for-profit educational organization for cheerleading coaches. AACCA operates as an independent organization since it’s founding by Varsity Spirit Corporation. AACCA certification features safety awareness training with a safety test administered at the end of the training session. The AACCA Safety Course is required for all NCAA cheerleading coaches, and by school districts and states around the country. It should be required for yours.

2. Does our coach adhere to accepted practice and performance guidelines?

AACCA practice guidelines require direct supervision by a coach with practices held in a location suitable for the activities of cheerleaders (i.e., use of appropriate mats, away from excessive noise and distractions, etc.) Most states require adherence to the skill restrictions put in place by the National Federation of High Schools. Your program should be following these rules and procedures, which include restrictions on skills such as basket toss flips and pyramids, which involve more than two persons high.


3. Does our coach ensure that performance skills are taught in the proper sequence using skills progression training, with an emphasis on training all squad members in proper spotting methods?

Skills progression training ensures that cheerleaders build upon mastered technique when learning more difficult and advanced stunts or tumbling, i.e. cartwheel to round-off to back-hand spring. Spotters are responsible for assisting or catching the top person in a stunt with a priority to protect the head, neck, and shoulders of the top person coming off of a stunt.

4. Does my child’s coach properly balance practice time between athletic training and spirit leadership instruction?

Cheerleading is an activity that builds self-confidence, leadership and communication skills and involves more than stunts and tumbling. Safety begins with leadership. Instilling these qualities in cheerleaders helps prevent accidents when all squad members hold safety as a priority. The stunts and tumbling involved in cheerleading should aid the cheerleader in generating excitement and participation by the fans. Performing difficult stunts only for the sake of athleticism should be avoided at games and reserved for competition venues with professional spotters and mats.

5. Does our squad have an emergency plan in place?

A comprehensive emergency plan is necessary to provide a quick and effective response to an emergency situation with specific duties assigned to all responders. A sample emergency plan can be found at http://www.aacca.org/content.aspx?item=Resources/EmergencyPlan.xml.

Cheerleading Apparel - Keeping It Warm! Cold Weather Fashion

It was all about keeping warm at this year's Birch Run Santa’s Championship Competition. With the weather so cold these next couple of months, squads are looking to keep warm in style. I decided to put together a list of my favorite fashions to keep warm this winter:

Olympian Warm-Up Set
One style from Birch Run that I recognized right away was the Charles River Olympian Jacket & Pant. This warm-up was worn by a cheer gym and customized with bright neon green tackle twill lettering that really stood out. I didn’t get a pic but here is what the warm-up looks like. So you can just imagine the possibilities with your team colors.


Endurance Warm-Up Set
Second on the list is a warm-up set that is a cheer teams must have whether you're a competitive, high school, or youth squad. This would the most economical choice. This is a very traditional unisex solid warm-up that comes in black, red, dark green, navy, dark maroon, and royal. It can easily be worn over your uniform with sizes ranging from youth small to adult extra large, so this $19.99/piece warm-up is great for any team on a budget. These warm-ups are also in-stock as well so if you need them quickly this should be your first choice for cold weather fashion.

Verve Warm-Up Set
Next up is the new Verve Warm-Ups set from Don Alleson available May 1st through yours truly. This set is great for girls wanting a more fitted look. Comes in black/white, red/white, dark green/white, scarlet/white, royal/white, navy/white, purple/white. and pink/white. This jacket can be worn over any cheerleading shell or bodyliner. Wearing the pants over your skirt is optional depending on how form fitting the skirt style is. What I like best about this style is the band along the pants backside area that can be lettered or embroidered with your team name. Letter the front of the jacket as well to have that whole “make an entrance, leave an impression” statement to all the other teams and fans.



Custom Uniform Warm-Ups Set
With these warm-ups you can mix match 10 different style jackets with any one of seven style custom pants. What’s great about these warm-ups is that they can be completely customized. You can match your uniforms color, striping, and lettering. Make sure to order these at the same time you order uniforms because due to the customization they will take approximately 8 weeks to produce. The wait is well worth what you’ll get in the end. The best part about these warm-ups is that they are available on our Custom Uniform Creator for you to edit and try out different looks. You can order just the warm-up or pair it up with a uniform. Get your whole team to create a look and then vote to see whose creation will be used for your team look this year. Cheer Coaches…this is a great way to take a little of the ordering stress off your shoulders and make it a fun team oriented activity.


Trendy Winter Accessories
Accessories such as fleece head warmers and spirit beanies are always in fashion, but this year we noticed a lot of girls wearing leg warmers and arm warmers to accent their team uniform colors. I made a short list of product images below that we like best. Some we carry some we hope to carry. Take a look and let us know which accessories you like best.






Head Warmers
































Arm Warmers





























Leg Warmers

Tights…a little on the whacky side, but sooooo cute!

Check out cheerzone.com for more great finds for keeping warm this season!

Cheerleading Fitness - Work Those Abs!

So we know that cheerleading is getting harder and harder by the day. Our fans are expecting us to perform the best stunts with the highest tosses, all while maintaining the perfect toe touch. Keeping in tip top shape is more important than ever. Here are my suggestions on keeping your core strong!

Tires: Along with all traditional crunches you must do core workouts using your legs. Try taking some ideas straight from the football field. Excellent for abs, even if you don’t not have tires get those legs up in the air. Check out the Dallas Cowboy Cheerleaders abs. They must be doing something right!

Leg Lifts: Lay on the ground with your legs straight out in front of you. Try to lie in front of something you can grab onto, for instance, a bedpost. Lift your legs to a 90-degree angle and then lower them down until they almost touch the ground, and then repeat. Begin with 20 per session and work your way up.

Partner Leg Lifts: Have one person lay straight on the ground with their legs out in front of them. The other person will stand just above the head of their partner. The person on the ground will grab onto the ankles of their partner and lift his/her legs to a 90-degree angle. The partner standing up will push their partner's legs down as hard as they can. You want to try to push their legs all the way to the ground. The person on the ground will resist and try to stop their legs before they hit the ground. They will then bring their legs back up and the process will happen again. This exercise works your lower abdominal muscles. Whether your working your abs alone or with the entire squad you’ll see amazing results in just two weeks. Your stunts will be stronger, your jumps will be higher and you’ll be rockin’ in your cheerleading uniform!


Sit-ups: Strong stomachs are very important in cheerleading. A strong stomach allows for better jumps, it helps in better stunting and pyramids, as well as in gymnastics.

Regular Crunches: These are great sit-ups to get you going. Your legs should be bent, your chin should be facing the ceiling, and you should sit-up so your shoulder blades are slightly off the ground, keeping your stomach tight. Begin with about 25 sit ups per session and work your way up to 100.

Side Crunches: All the same rules apply with the regular crunches, only your legs are bent and leaning over to one side. Do your crunches normally, keeping your shoulders slightly off the ground. Again, begin with about 25 per session on each side and work your way up.


-A great exercise is to do the crunches in a combination of regular crunches and side crunches. Begin with regular crunches, move your legs to the side and do some side crunches, move your legs back to the middle for some more regular crunches, and then move them to the other side for some more side crunches.

- A fun way to do sit-ups as a squad is to do it to music. One eight count of crunches to the middle, the next eight count to the side, back to the middle for another eight count and so on!

Toe Touch/Pike Sit-ups: This is a great exercise to help with your toe touches! Begin by lying down with your legs straight and your arms above your head. In one quick and sharp motion bring your legs and body up into a toe touch position. Quickly snap your legs back together and return to the lying position on the floor. You may also want to increase the difficulty level by doing the same exercise only in a pike position. For a great ab workout so about three sets of 10.


Go to cheerzone.com and check out our fitness supplies, music and videos!

Cheerleading Fitness - Work Those Legs!

Do you want the highest jumps, extremely solid stunts, and the ability to soar into the sky with grace and style? If the answer is yes – get ready to work those legs. I have put together my list of the best leg workouts for any cheerleader.

Always warm up!

Stretch!!!!!!!! Stretch!!!!!!!! Stretch!!!!!!!!

Jump Rope: Jumping rope is a great way to start out your workout.

Step Knee Raises: Always stretch first! Using any step, step up with your right let and bring your left leg to your elbow. Repeat with opposite legs. For a great warm-up to your routine I suggest doing three sets of 15 step Knee Raises with 20 seconds of Jump Roping between each set. Use your body weight to work your legs.

Standing Squats: Stand with feet shoulder width apart and toes pointing forward. Keep your back straight, abdomen in tight, knees over your toes. Do not squat any lower then a 90 degree angle. This is the best exercise for your butt and legs. Squats will seriously firm and tone. Do 2 to 3 sets with about 8 to 12 repetitions each set.

Squat Jumps: Squat jumps are great for gaining height and strength to improve your jumps. Crouch down, touching your fingertips to the floor. Jump up, bringing your arms above your head, shrugging your shoulders up like you would doing a jump. As soon as your feet touch the floor, return to the starting position. I suggest using tape on the wall as a goal height. It’s good to start with 20 and slowly work your way up.

Double lunges: Stand with feet shoulder width apart and toes pointing forward. Right leg steps forward and bend both knees to a 90 degree angle. Keeping the weight in your heels, push back up (slowly) to starting position. Reverse with left leg forward. Alignment is very important on this one! Never lock your knees at the top and don’t let your knee bend past your toes. Lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves. Do this exercise 2-3 times per week for 12 to 16 reps.

Straddle Leg Lifts: Sit on floor and place your legs in the straddle position with your hands behind you for support. Slightly lean back and lift your right leg about a foot off the floor. Keep your legs straight, without letting the right leg touch the floor. Release, then count to 10 for a breather and repeat 10 times. Do right, then left, then both together. Do a total of three sets. Once again, these exercises are hard but will strengthen your legs and increase the height of your jumps.

Balancing: To get the most out your stunts without needing your partner, use the Mae Flyer to help with balance. Start balancing with your right leg first and set your goal to a 30 second heel stretch. Then do the left leg. As you work up your strength add another 30 seconds per leg. After your heel stretch is solid move up to a Scorpion, again start with 30 seconds on the right leg then switch to the left. Have a little competition amongst your squad to see who can set the record for each exercise. Make that record the goal for every member on your squad come competition time.

I love leg workouts because they can be done anywhere, solo or as a team, and using little or no equipment. Combine these workouts into your routine along with lots of practice and you’ll be sure to reach new heights!

Go to cheerzone.com and check out our fitness supplies, music and videos!

Fall Season Checklist for Cheerleaders and Coach

There is something about this time of year that can excite almost anyone. Fall is the beginning of a new year…a time when you can start over..start fresh. With this fresh start comes a brand new football season for every high school across the country.

If you’re a cheerleader or cheer coach this time of year is more important than for most. You’re preparing for your teams homecoming, hoping to have a great season, and leave a lasting impression that will be imprinted in
the memories of all who are involved with games. Make sure you're prepared for the season with the checklist below:

1) Uniforms: It’s not too late to buy In-Stock Uniforms for this season. Check out the 2009 CheerZone Catalog and click the page links that go to our online store.

2) Shoes: Put your best foot forward wearing your favorite cheer brand. We carry Nike, Nfinity, Adidas, Kaepa, Asic, Power, and much more.

3) Warm-Ups: Our custom and in-stock cheerleading warm-ups are a great way to keep warm this fall season. Warm-ups can be purchased to match uniforms to unify your team look. Lettering and Embroidery are also
great ways bring function and style together.

4) Bodywear: If you put your bodywear to the test during last years football and basketball seasons, stock up on some new gear to complete your look for the new year. Remember bodywear is a great way to add color to an In-Stock Uniform, so be creative.

Feel free to reply with any questions or tips you might have for this season. Stay true to the Sport!

Cheerz!

Cheerleading Competition - On The Go! Checklist for Competitions

Bag sales are up so that must mean cheerleaders are gearing up for competition travels! So what better time for us to break down competition must haves for cheerleaders and coaches alike.

Coach Checklist:

Cell Phone – Always have a cell phone on you! Keep your contact list updated with team members' phone numbers as well as a secondary number in case of an emergency. Keep this information updated every year by having team members fill out an information form at the beginning of each season. There are some great sample forms available in Coaching Cheerleading Successfully.

First Aid Kit – Make sure that everything you may need is in your first aid kit. Replace any old items and add any new ones.

Music – Make sure you have the music on hand for the routine. You may even want to bring along additional tunes to keep your team motivated. One of my all time favorites is Champ Cheer & Dance 2!

Paperwork – Make sure you have copies of necessary paperwork needed to compete.

Medical Forms – Check that each girl has submitted their medical form so they are eligible to compete.

Notepad – Competitions are a great place to take notes on how your team can improve as well as what they are excelling in so keep your notepad and pen with you at all times. There is always much to gain from documenting new strategies seen throughout the competition season.

Video Camera – It’s always a great idea to use a video camera at all competitions. Ask a parent to video tape the competitions for you so you and the entire squad can learn from them.

Cheerleader Checklist:

Cheerleading Uniform – Make sure you have your complete uniform ready for competition!

Shell

Skirt

Cheerleading Briefs

Cheer Socks

Hair Bows

Cheerleading Poms – If your coach doesn’t hold onto the entire team’s poms, make sure you have yours packed and ready to go.

Shoes – Competition shoes should always be clean and white.

Our pick for the best competition shoe is the Nfinity Evolution.

It’s super light weight yet still provides amazing control.

Make-up – Even if make-up is applied before you leave for the competition,

odds are you’ll need a touch up.

Snacks – It’s important to stayed fueled on the big day. Be sure to bring some healthy snacks because you could be at the competition venue all day.

Water Bottle – Another important factor is to always stay hydrated so always keep your water bottle with you.

Camera – Team websites are more popular than ever so,

keep a camera handy capture and share memories from your competition travels.

Bag – Keep all of your gear together in a duffle bag. Our pick for the best cheerleading bag is the Ultimate Cheerleading Duffle Bag. With separate compartments for all of your gear this bag is sure to keep you organized.

Finally always remember your Confidence and a Smile!

2009 Cheerleading Uniform Fashion Alert!

I’ll tell you a behind the scenes secret – we love creating new uniform looks each year. Designing the perfect cheerleading uniform for our catalog is one of the best parts of the job. Not only do we get to research cheer trends, but we also get the chance to put our own spin on the perfect cheerleading uniform.

Fun, Fabulous and Fearless is the best way to describe the 2009 cheer fashion trends. Whether you’re looking for a traditional look or wanting something edgy we’ve got a look for you. Here are our favorites for 2009!

If your team won’t be buying cheerleading uniforms this year stay on top of the trends by accessorizing. Here’s our take on a traditional style with a fun and funky flare!

The knee high socks give the look a great eighties throwback!

For a flirty look we’ve taken a traditional polyester uniform and made it into a short and sassy, fitted Form Flex.

If you’re looking to make your rivals green with envy – this FormFlex cheer uniform will do the trick. The style is bold and strong while the cut-out sleeves gives you that feminine touch.

To stand out in a crowd your cheer uniform better have a little bling. Just a touch of shimmer or sequins will make the most traditional of cheerleading uniforms absolutely fabulous!

For cutting edge style try a sublimated cheer uniform. It’s amazing! The design is infused into the uniform. You’ll have a totally customized look with the most amazing clean lines. Your stunts and motions will appear flawless in these cutting edge styles.

How to Get Noticed at Cheerleading Tryouts

You’ve been preparing for Cheerleading Tryouts daily. You’ve taken some tumbling classes at the local gym. You’ve stretched every night and have done all you can to perfect your jumps, by now your last name should be Herkie. Your motions are crisp and strong. Each time your mother walks by the bathroom she sees you make a variety of “facial expressions” in the mirror and the dog seems to be howling your cheers along with you. Physically and vocally you are ready for cheerleading tryouts – but so are 30 other girls. What can you do to leave a lasting impression on the judges?

Bring whatever you need to feel prepared and relaxed to tryouts. Bring your water bottle, a snack, your good luck charm. Bring anything that will help calm your nerves the day of tryouts.

Bring your confidence – stand tall, make eye contact with the judges. They’re more likely to remember the confident girl that gave them a genuine smile, over the wallflower.

Don’t stop smiling. A smile speaks a thousand words. Not to mention when you smile you naturally feel better – so why not smile the whole way through.

Dress the part – make sure your t-shirt says cheerleading. Wear your gym or school colors, cheerleading shoes, and absolutely no jewelry!

Hair pulled back with a big bow. You want the judges to see and remember your face. Pull your hair back and wear a bow in the team’s colors for extra attitude.

Subtle make up. Clean fresh make up is always great. Be sure to bring your lip gloss. If you nervous your mouth may get dry. A little lip gloss will go a long way!

Add a bit of school spirit – add a small fake tattoo of the school mascot to your face.

When you take the floor “Hit the crowd”. Approach the floor chanting “Go Team!, Let’s go! We’re #1!”. This will help wake up the judges and prepare them to watch you.

Don’t let a mistake bring you down. Keep going and pull through – this is after all what will be expected during a competition or game.

Be positive and have fun. The judges can tell if you’re having fun. Encourage others to show that you’re a team player. The judges are always watching you – even if it’s not your turn to try out.

Thank the judges after you tryout.

Remember most of all Have FUN! If you make the squad – CONGRATS! If you don’t make the squad – keep practicing – there’s always next year!

Need to Earn Money for Cheerleading Uniforms & Shoes? Here are Some Fundraising Ideas

The cheerleading season is now in full swing and your team needs to be ready for the first football game. If your team is in need of new cheerleading uniforms, cheer shoes or just needs some funds for an additional activity fundraising may be a necessity. At some point, your team will look at doing a fundraiser this year. Not only are fundraisers a great way to earn money but they are a great way to improve your team work and to become active in your community.


Before you decide what your fundraiser will be, there are a few things you will need to do to be prepared and, most of all, to be successful:

Establish a goal.

Figure out how much money you need to raise and what date you need to raise it by. Don’t forget to also factor in any upfront costs associated with the fundraiser itself. This will help keep your team motivated and also helps in determining what fundraiser would be best for you. You may wish to have more than one fundraiser. Direct each fundraiser toward a specific goal. You may hold a cheerleading clinic for elementary students to raise funds for new cheerleading uniforms and then have a penny drive to raise money for an upcoming competition. Just be sure to space your fundraisers out a bit.

Know what others groups are doing for fundraising in your area. You will not be very successful if a local church is having a bake sale on the same weekend as your or if the girl scouts are taking orders the same week you are selling cookie dough.

As a team you can accomplish anything! Remember that fundraisers are a lot of work but if you work together it will be a sure success.


There are countless ideas for fundraisers. Some may not be practical for your location, season or budget, but here are some ideas to get you started. No matter what you choose to do, show your spirit. Wear your team cheerleading uniforms or cheer warm ups. Show your school colors with hair ribbons or pins. If you show your spirit, others will too!


* Sell spirit or mascot items, or any other items relative to your city, state or region. Our Spirit Sticks are always a hit!
* Have a raffle. Sell tickets and raffle off prizes. Prize possibilities: 50% of the money you collect, community donated coupons or gift cards, gift baskets (have each team member make a themed basket such as chocolate lover’s basket, pasta dinner basket, etc…), or any services or goods you can get a community organization to donate.
* Make Cheer Cans out of old coffee cans. Decorate them, including your fundraising goal, and add a hole in the top for donations. Take them around to local stores and gas stations and ask if they will display them. Attach a Pom Pet to the top of the can, you’ll be sure to catch the customer’s attention!
* Recycle! Collect bottles and cans. Many local recycling centers will also buy old cell phones and ink cartridges.
* Have a penny drive for each classroom for one month. The classroom that raises the most gets a pizza party.
* Offer services around the holidays. Gift wrapping at Christmas, babysitting on Valentine’s Day…
* Make a school calendars and sell it. Don’t forget to have game days pre-marked on the calendar!
* Have a rummage sale or bake sale. Our CZ Post-Its would make great labels for your bakes goods!
* Take advantage of the holidays. Have a picnic and sell bagged lunches for 4th of July, an egg hunt for Easter, sell pumpkin pies just before Thanksgiving, a party with trick or treating for Halloween.
* Make a cookbook. Gather recipes from other students, parents and teachers. Deliver them in cheer gift bags in your school’s colors!
* Hold a clinic for elementary students. Teach them a few cheers and have them perform at a game. Don’t forget poms for your students…our Rooter Poms would be perfect in your school colors!
* Donate your time at a local business for a day. Ask local businesses to allow your team to work for them for a day for a portion of the profits or for donations. Gas stations and drive-thrus are great places to start.
* Sell flowers for spirit week or holidays. Arrange with a florist to sell the flowers ahead of time and have them delivered at a later date. Sell red roses or carnations for Valentine's Day or Sweetest Day, carnations in a school color for homecoming, poinsettias for Christmas, etc.
* Have a carnival. Set up a carnival in the school gym or football field. Have booths with different games and activities. Remember a face painting for the kids or checkout our face tattoos!
* Have a car wash.

For even more ideas visit our website at cheerzone.com for a complete list of fundraising ideas!


Whichever fundraiser you choose to do, be sure to keep the community informed of your goals. Let them know what you are raising the money for, how much you are trying to earn and how much you have earned thus far. Don’t forget to send a thank you to any person or organization who donates their time or good to your fundraiser too. Check out our cheer stationary for a fun touch! With team work and a lot of spirit, your fundraiser will be a success no matter what you choose!

How to Choose the Right Cheerleading Shoes for Your Team

Choosing a cheerleading shoe for your squad can prove to be quite the task with so many styles to choose from. Narrow your search by deciding exactly what you need in a cheer shoe.


What purpose will the cheerleading shoe serve?

Does your squad focus on tumbling or dance? Do you perform a lot of stunts? Knowing your goals for the squad and what the focus of the squad will be will help determine the type of shoe that is needed. The Nfinity Evolution is great for stunting and the super lightweight shoe makes tumbling effortless. If you’re looking for something for a youth team that is just beginning, check out the Kaepa Pep or the Zephz Butterfly. For a team that loves to perform and dace that Nike Musique cheer shoe will be the perfect fit. Whatever your needs choose a shoe that is designed for what your team will focus on for the season or year.


Price

The price of cheerleading shoes can range from $18.25 to $69.99. With such a huge selection of prices you want to ensure that your cheerleading shoes fall within your team’s budget. After determining what features you will need you can then narrow your search even more by determining a maximum price on your selection.


Does the Shoe Fit?

Your team should always be fitted for shoes. Whether you order a sample size run or have a sales representative visit to fit your team – you should always make sure the shoes fit. Each shoe may come in different size selections. And each shoe will fit differently. For safety and comfort it is incredibly important to make sure that the shoe selected will work for every girl on your squad.


Additional Features

Are you looking for a shoe that can be customized? Does the shoe have the comfort and support features you’ll need for long performances? What about the cleanability factor?


Choosing the perfect cheerleading shoe for your team may take some time and research, but focus on the pay off. Your team will be happy and comfortable in shoe that will fit their needs.


Don’t forget to check out CheerZone’s Cheer Shoe Buying Guide to help make the choice that’s right for you!