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Run Your Practices like Cheerleading is a Sport--- Fit and Strong First, are your cheerleaders fit and strong enough to be considered athletes? What strength and cardio training programs are you utilizing regularly? You and your squad should be engaged in an intense fitness program. --- Do you have written goals and a written training plan? --- Do you use scientific training principles? --- Let’s just assume you want to run professional practices. Here are some things you might want to include. --- Warm-Up Warm-up stretching of all joints Competition Warm-up Tumbling Routine tumbling skills repetitions Learn new tumbling skill Routine cheer skills repetitions Learn new cheer skill Routine basket toss skills repetitions Learn new basket toss skill Routine partner skills repetitions Learn new partner skill Routine group skills repetitions Learn new group skill Routine pyramid skills repetitions Learn new pyramid skill Hip-Hop Ballet Learn new dance skill Plyometrics Weightlifting --- There are a number of ways to increase the efficiency of your repetition training. Perhaps the easiest and most effective is to time the break before the next repetition. Depending on the length and intensity of the skill or skills being performed, your break could be anywhere from 15 seconds to two minutes. During the longer breaks, you can continue working out with slow aerobic work, easy drills or flexibility work. --- Plan Your Workouts and Work Your Plan The length of your practice will determine how much time you spend on each workout category or you can plan the length of your practices to match how much time you want to spend on each category. Either way plan your workouts and work your plan.
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