Cheerleading Fitness – Stretching for Flexibility

With the cold weather upon us, it is too easy to stay indoors where it is warm and put off exercising. It is important to keep working out every day, not just at practice, in order to keep up one’s health and fitness level. When it comes to working out, there are three main areas of focus: Stretching, Cardio Training, and Strength Training. Our focus here is on Stretching. Stretching is extremely important for maintaining flexibility and agility, which is very important for cheerleaders. Maintaining flexibility eases the body’s ability to execute stunts by requiring less energy to move the joint as well as improving coordination. It also improves the condition of the joint and provides a wider range of motion. Flexibility also increases the body’s ability to perform with a much lower chance of injury. Here we have put together some basic stretches that can be performed at home or school and take only minutes each day.

Calf Stretch
Place your right heel upon a step, knee slightly bent. Lean forward, grasp your right toe with your right hand. Bend your left knee slightly and keep your back straight. Keeping your weight on the left leg and your left hand on the left thigh, pull your right toes toward the knee. Keep the knee slightly bent and hold for 30 seconds.

Standing Hamstring Stretch
Place your right heel upon a step, knee slightly bent. Lean forward, placing your hands on the left leg. Keep the left knee slightly bent and lean forward, curving your lower back slightly inward. Press buttocks and back up, pushing the hips away from the front knee, and hold for 30 seconds.

Bent Knee Hamstring Stretch
Stand with one foot raised onto a table and lean your chest into your bent knee.

Toe Touch Stretch
Sit on the floor with your legs straight out in front of you, ankles together. Lean forward and touch your toes. Your goal for flexibility is to be able to touch your nose to your knees and wrap your hands around the arch of your feet.

Herkie Stretch
Sit on the floor with one leg bent behind you and the other leg stretched out in front of you. Raise your arms over your head, lean down and touch your toe. Repeat the stretch with the other leg.

Knee Roll-Over Stretch
Laying on your back, bend your knees and let them fall to one side. While keeping your arms out to the side, let your back and hips rotate with your knees.

Lying Quadricep Stretch
Lie on your left side, extend your left arm and rest your head on it. Contract the abdominals, holding the pelvis in a neutral position. Bring the right ankle back towards the glutes, reach back with the right hand and gently hold the ankle with the knee parallel to the floor. Press the front hip bone forward, slightly extending the hip, and hold for 30 seconds.

Lunges and Splits
Do 10 deep lunges on each leg, each proceeded by a bent over straight leg stretch. Hold each stretch for 8 seconds. Then follow up with each of the right, left and middle splits, holding each for 1 minute.

Rotator Stretch
Stand with your hand behind the middle of your back, elbow pointing out. With your other hand, gently pull your elbow forward.


Flexibility will not happen overnight, however after a few weeks you will notice a difference. A few additional things to remember regarding stretching:

• Stretch every day, 1-2 times each day.
• While doing stretches, hold each stretch for 10-30 seconds, relax, and repeat.
• Never stretch cold muscles; always warm up first
• Push your stretches a bit further each time but stop if there is pain. Pain indicates that something is wrong so don’t overdo it.
• Do not bounce while stretching. This can lead to injury.
• Breathe properly while stretching. Do not hold your breathe. Breathe normally.

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

Cheerleading - Keeping Busy During the Off Season

The competition season is wrapping up, but as any cheerleader or cheerleading coach knows - there's never really an off season in cheerleading.
We've put together our list of things to do during the off season to help prepare for your next cheer season. Whether you're a coach or a cheerleader, be sure to check out this list!


Coaches:
Develop a yearly plan. The more organized you are now the easier it will be to stay organized for the entire season. The more you can preplan the calmer you will be when the cheer season arrives.

1) Create a Calendar of Events. Outline the entire year of events to help keep yourself and your cheerleaders organized. Key events that should be on your calendar:
Cheerleading Tryouts
Practices
Camps / Clinics
Fundraising Events
Games
Pep Rallies
Homecoming Events
Competitions
Check out the second edition of Coaching Cheerleading Successfully for a complete list of events to have on your calendar!

2) Gather all necessary Paperwork and Forms for the year. Make a categorized list of any paperwork that will be needed for tryouts, camps, competitions and etc… Example forms include:
Letter to Parents
Parental Permission Forms
Medical Forms
Tryout Checklist/Judging Form
Cheerleader Notebooks (include what is expected of each cheerleader, stunt formations, cheers and chants and etc…)
Assistance Coaches Responsibilities Working Schedule Uniform and Equipment checklist/spreadsheet

3) Set Goals. Set goals and expectations for yourself and your cheerleaders.
What do you want your program to accomplish?
What do you want your cheerleaders to represent?
What kind of coach do you want to be?
What do you want to see from your team?
What is your fundraising goal?

4) Prep Your Cheerleading Supplies Order. Just because your squad isn’t established doesn’t mean you can’t determine what you will be ordering once the squad is chosen. Most cheerleading catalogs are mailed between February 15th and March 15th.

Research each catalog and select the cheerleading shoes, cheerleading uniforms and accessories and any props that you will be ordering. Don’t forget to take a look at the Cheerleading Uniform Creator at cheerzone.com to fully design your uniform. You can select your school colors, striping and best of all lettering. You’ll know exactly what your uniform will look like before you order!

Don’t forget about cheer camp. You can select the cheerleading camp outfits also. Choose the t-shirts and shorts that each cheerleader will need for summer camps.

If you can complete your selections before your squad is chosen you’ll be one step ahead in ordering. We all know that productions times for uniforms can range from 4-10 weeks for custom cheerleading merchandise. Getting your order in early will guarantee it before your season starts. And don’t forget to watch for early bird specials. Most Cheerleading Catalogs will offer discounts to coaches who get their team orders in early! Be sure you’re on the email list to receive the special offers.


Cheerleaders:
Your not just a cheerleader part of the year – you’re a cheerleader the entire year. During the off season you should be thinking about the upcoming season.

1) Stay Involved. Mentor youth recreation leagues or work with your coach and other team members to host a cheerleading camp.

2) Stay Fit. Keep in shape while you’re not cheering. Work on your strength and flexibility.
Stretch while doing homework.
Do push-ups, sit-ups and squats daily.
Run, jog, or walk whenever you can.
Take a tumbling class.
Attend open gyms as often as possible.
Practice your jumps – Practice! Practice! Practice!
Check out the fitness section of our blog for some great workout ideas!

3) Set Goals. Keep a notebook with a list of your goals and progress so you can see for yourself that you truly are making progress. Give yourself something to work toward for the upcoming season.

4) Keep In Touch. Keep in touch with your teammates and coaches. It’s important to keep that bond even in the off season. Work with your teammates and coaches to create your list of goals and expectations. Together you can keep each other motivated.