Cheer Uniforms – Strappy & Sassy Styles for 2010!

The 2010 CheerZone Catalog has arrived and is overflowing with great new looks for your team.

Cheerleaders – Should You Try Out For Cheerleading?

Cheerleading tryouts are coming up soon and you are thinking about trying out. Even if you have already selected the team you will be trying out for, you may want do some research before you attend any tryouts. In order to increase your chances at making the team, you will want to be sure that you will be a good fit for the team and that the team is a good fit for you! To do this you will need to know what the team is all about. You know you want to join a new team but what kind of team? What things should you be looking considering when choosing a team to tryout for? Here are some things that you may want to find out.


What is the team’s style?
Look at the team’s previous members. Are they bouncy and enthusiastic? Athletic? Fun and eccentric? Be sure your style meshes with the team style and you will fit in well.

Does the team cheer for sports teams? If so, what sports?
Be sure to have a basic knowledge and enthusiasm of the sports for which the team cheers. However, if the team cheers for a football team and you hate football, consider another squad.

Is the team competitive?
If the team is competitive there will probably be a lot of focus on mastering skills and acquiring new, advanced ones too. You will likely experience demanding practices and expectations will be higher than teams who do not compete. Is this what you are looking for?

Am I expected to be capable of certain dance, tumbling or stunting skills at tryouts?
If so, be sure to practice them well in advance so that you can perform them to the best of your ability.

Does the team participate in many spirit activities, fundraising, community events or volunteering?
These activities can require a lot of time and commitment. Is this something you are willing to commit to? Are you outgoing enough to be comfortable with these activities?

What are the time and financial requirements for the team?
Be aware of the team’s schedule and commitments as well as the financial expectations of the team. Be sure that you are able to meet these requirements ahead of time.


Do some research and talk to the coach before tryouts. Express your interest in the squad and find out if there is anything specific that they are looking for. Not only will you get the information you need but you will have caught the attention of the coach.

Create Cheerleading Uniforms and Cheer Routines, Competitions and More - Cheerleading Games for Fun!

Looking for something fun to do in your downtime between cheerleading practices and workouts? Check out one of these great cheerleading games. Whether it simulates tryouts, practices or competitions, each game will help you polish your cheerleading skills and knowledge while having fun. They also make great gifts for any cheerleader!


Video Games

All Star Cheer Squad (Wii)
In All Star Cheer Squad, players will follow a year in the life of a cheerleader as you learn new moves and cheers, participate in practices and create your own cheerleading routines in the hopes of making the cheerleading squad and eventually becoming its captain. High-energy game includes cheerleading squad competitions and cheer-offs using the Wii Remote and Nunchuk to perform real-world cheer and dance moves and full body cheer experience using the Wii Balance Board (optional). Customize the look of your team including facial features, hair, style & color, make-up and cheerleading uniforms.

We Cheer (Wii)
Putting players in the middle of a nationwide cheerleading competition, We Cheer uses Wii Remotes as virtual pom-poms to create a realistic cheerleading experience. Players mimic moves as directed on screen to learn cheerleading routines, using a full range of arm and body movements. Game includes 30 hit songs, character customization, and real, active game play.

Imagine Cheerleader (Nintendo DS)
Become the new girl who wants to be a cheerleader. Learn different cheers, jumps, lifts, and cheer routines that will excite the crowds and enable your teams victory!

Online Games

High School Cheerleader – www.addictinggames.com
Want to make the cheer squad? Show us what you've got with this virtual cheerleading tryout!

Spirit Fever – www.spirit-fever.com
Your goal is to start a new cheerleading program and lead it to win a cheerleading competition. You can hold tryouts to gain cheerleaders for your team, create cheer routines, compete in cheer competition, and design your own cheerleading uniforms. You can train your team and individual cheerleaders to tumble, jump and stunt too. Achieve all this by playing mini-games that are fun and educational, teaching you about safe cheerleading. Spirit Fever is a good way to learn cheerleading basics and have fun.

Board Games

Cheer Monopoly
Just like the regular Monopoly® game, this cheerleading version will give you and your friends hours of play. Game references many cheerleading companies on the game board, money and playing pieces.

Choosing the Right Cheerleading Poms for Your Team

A cheerleader’s pom poms are one of the most important parts of the cheerleading uniform. They are not only used as props in a routine or cheer, but they make the uniform stand out and shine. With so many colors and styles available it can be difficult to choose which style pom is best for your team. We’ve put together this guide to explain the differences in pom poms and help you in choosing the poms that are right for you.

Pom Pom Size

Most poms come in standard sizes of 4”, 6”, 8”, and 10”. This size refers to the length of each streamer strand from where it comes out of the handle. When considering the size of a pom, consider who will be using them, how they will be used, and what the desired effect is. In general, the younger the cheerleaders the smaller the pom should be. The most commonly used size is a 6” size which is perfect for schools and most cheering. However, if you have a choreographed routine or a special use, you may want to consider an alternate size. The 4” size pom is the lightest with the 6” size being fairly light as well. These poms are more easily carried which makes them great for younger cheerleaders and for fast paced choreographed routines. The 6” pom and the 8” pom are both well suited for school cheerleading as they are easy to carry and can be seen clearly from a distance, allowing fans to see them in the football field or on the basketball court. The 10” size is the largest. This pom is much heavier but is also more dramatic and the most eye catching.

Pom Streamer Width

Most pom poms are made of vinyl streamers which come in widths of either 3/4" (wide) or 3/16” (narrow), though some brands may offer variances in this sizing. The standard width for poms is 3/4”. These poms will have 1000 streamers and provide a fluffy ball shape. The 3/16” width has 3000 strands and has a longer, flowing look which also provides for more movement.

Pompom Handle

There are four main handle styles for poms: Baton, Hidden, Standard, and Block. Some companies have additional styles that are variances of these handles, however these are the most commonly found styles.

Baton: This is the most common handle. It is a single 3”-4”tube with strands coming out of both ends. The handle is not visible when in use and is recommended for any size of pom. Many companies keep Baton Handle poms as their in stock poms.

Hidden: These handles have a 1” dowel handle with a large elastic loop off the top. The handle is not visible when in use and is recommended for any size of pom.

Standard: This handle is a large plastic loop with a 2”-3” plastic tube through the middle of the loop. The handle is usually visible when in use and recommended for poms size 6” or larger.

Block: This handle has a block with a plastic loop on top. This handle is easy to grip but is heavier than other styles. The handle is usually visible and is recommended for poms size 6” or larger.

Plastic, Wet Look, Metallic, and Glitter Pom Poms

There are several different pom strand finishes that provide different looks. The following are the most common:

Plastic: Strands have a matte finish with very little shine.

Wet Look: Strand have a shiny finish, as though the strands are wet. The finish helps reflect light.

Metallic: Strands have a high shine look to them and reflect a lot of light.

Glitter: Metallic strands that are only 3/16” wide and are used to highlight the other colors and materials of the pom.

Pom Colors

What colors and how many colors should you choose for your pom? You can choose based on your school or team colors. You may also want to match the colors in your uniform or choose colors that contrast with your uniform so the poms stand out more. You may also want to consider how you want the poms to stand out or how they will work in your routine or cheers.

1-Color Poms: Great choice when you want to stick with basic poms that will be used year after year. You can match your uniform or go with a contrasting color. 1-Color poms also look great when choosing a non-matching pair. They come in nearly every color, are usually in stock, and require no special ordering.

2-Color Poms: Add a great splash of color when using two coordinating or contrasting colors.

3-Color Poms: 3 Separate colors can really stand out if chosen carefully, especially when the third color is a glitter color for accent.

Pom Pom Styles

There are many styles to choose from. Here are a few of the most popular.

Solid Pom Pons: One single color for all strands.

2-Color Mix Pom Poms: Mixture of two different colors of strands.

3-Color Mix Pom Poms: Mixture of three different colors of strands.

Solid with Glitter Pom Poms: Mixture of one color of strands mixed with another color of glitter strands.

2-Color Mix with Glitter Poms: Mixture of two colors of strands mixed with another color of glitter strands

Solid with 2-Color Glitter Poms: Mixture of one color of strands mixed with two colors of glitter strands

Half & Half Pom Pons: Two colors of strands on one pom, each color is one-half of the pom, and colors are not mixed

Target or Bullseye Pompoms: Two colors of strands on one pom with one color on the outside and one color on the inside (not mixed), creating a bullseye or target. If this style is chosen with the Baton handle, there will be two targets, one on each side of the handle.

Matching or Non-Matching Pair

Poms are generally sold individually so it is up to you to create the ideal pair. Traditionally, poms are used in pairs with both poms being identical. Sometimes, though, you may want to have a non-matching pair of poms. Matching poms provide a cleaner look and are a good choice for most teams. Non-matching pairs can be a great eye catcher for some routines as some will require two different color poms. They also offer a great way to add more color to a uniform. Your choice will depend on your team and the type of routines that they will be doing.

Ordering Poms

When ordering poms, here are a few things to remember in order to ensure you get the look and style you want:

Ask for color swatches: Colors vary between companies and can also vary between strand finishes. To be sure you are getting the color you want or if you are coordinating with a uniform color, ask for color swatches.

Order early: Your pom may be a custom pom, made especially for you. Call ahead of time and don’t wait until the last minute as it may take several weeks for production and shipping.

Ask questions: Don’t be afraid to ask any questions. If you are not sure what style you need or what handle would suit your team, just call the company and ask. They have the knowledge to be able to assist you with making the right choice.

Fluffing the Pom Poms

Many poms will be pre-fluffed, however some may not be. Here is the proper way to fluffing poms.

For Wide (3/4”) Strand Poms:

1. Take a few streamer strands of the pom and gently pull them down and away from you.
2. Shake the pom vigorously after pulling several strands to help separate the streamers and fluff the pom.
3. Repeat until all the streamers are separates and fluffed.

For Narrow (3/16”) Strand Poms:

1. Take a handful of strands; lightly crush in your hand then release. Repeat until pom is fluffed.
2. You may also want to gently rub the strands between your palms to help separate them but don’t overdo it. Excess rubbing can make strands look stringy.
3. Be careful not to over fluff the pom which will cause the pom to lose the flowing look and movement that is unique to the narrow strand poms.

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.

Cheerleading Fitness - Increasing Your Energy and Stamina

It is a new year and you already have a start on your new year’s resolutions. How about adding one more? Resolve to take care of yourself by improving your energy and stamina. Your cheerleading practices are important when it comes to keeping you in shape for all the stunts and routines that you do. However, taking care of your self outside of practice is just as important. We have come up with some ways that you can easily increase your energy and stamina for optimal health and performance.

Strength Training – The strength of your body’s core (the torso or middle of the body) and legs is integral to your body’s ability to perform repeated routines. Take care of your body and your overall stamina greatly improve, improving your balance and making routines and stunts smooth and easier. Consider abdominal crunches, push ups, squats, lunges, and also weight training. Try the Mae Flyer too which helps to strengthen legs and ankles!

Cardio Training – Optimizing blood flow to the heart is extremely important to an athlete’s health. Aerobic workouts that increase heart rate are great for the cardiovascular system leading to easier and deeper breathing and increased stamina. Great exercises for this are running, jump rope, biking and walking.

Stretching – Maintaining flexibility will ensure your body’s ability to perform stunts smoothly and with ease. The best way to do this is through stretching. Stretch every day. Never stretch cold muscles; always warm up first. Hold each stretch for 10-30 seconds but don’t overdo it. If you have pain you should stop. The Stunt Strap is a great aid for your scorpion or heel stretch!

Diet - Eating a healthy, balanced diet is important to staying healthy and maintaining energy levels. Eat plenty of vegetables and fruit, proteins like lean meat, eggs and low-fat milk as well as healthy carbohydrates such as whole grain pasta and bread. Pass on sugary and high fat foods. Always drink plenty of fluids, especially water.

Improving your energy and stamina will not just improve your cheerleading performance but will also improve the way you feel every day. Talk to your coach about additional ways to improve your energy and stamina. Your coach will be able to suggest many ideas for you and your teammates.

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

Cheerleaders: How To Be A Good Role Model

As a cheerleader, you are a representative of your squad as well as your school and community. You are looked upon by many people and even emulated by some. It is important that you are a good leader. Leadership is not just about being a team captain but rather it is a set of qualities that one has that set a good example to others. You and your team members must closely monitor your actions as they reflect not only on yourselves as individuals and the team but also on your school. It is important to always strive to be your best and be a great role model. Here is a list of the most important traits of a role model and how to attain them.



Be a team player
To be a good team player you have to put the needs of the team ahead of your own. Be supportive of your team members and do everything you can to encourage their success over your own.

Be dependable
Being dependable is an extremely important quality. When you say you will do something, do it. Be punctual. People will be relying on you and it is important to follow through on all your commitments.

Have an optimistic attitude
Always keep a positive attitude even when times are tough. Smiles are catchy and sometimes that is all it one needs to brighten someone else’s day. Always hope for the best but be gracious if disappointment comes your way.

Persistence
Persistence is important for success. No matter what you do, there will be obstacles. Do not let roadblocks stop you. Stay focused and never give up.

Have courage
Be confident in who you are and in your abilities. You worked hard to get where you are and faced many challenges. Have the courage to brave any challenges because you know that you will give it your best. Believe in yourself and your team.

Be generous
Be generous with your time and your talents. Spend time doing things for others in your community. Volunteer with local organizations. Your efforts will not only be rewarded personally but will be appreciated by those around you.

Be respectful
Mind your manners and practice proper etiquette. Treat everyone you encounter with respect. Set an example of how to be kind to others and how to handle yourself with grace.

Remember, as a cheerleader you are in the public eye. It is important to represent your school and community to the best of your ability.

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 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!