Cheerleading: Welcome

Here a a few tips for a safe and fun cheerleading season.  More information to come as the next season approaches.

 
1. Proper Conditioning:  Physically prepare and maintain your body’s strength, flexibility, and stamina for stunting and tumbling.   Strengthen your core muscles (abdominal and lower back muscles) along with the upper and lower body and include aerobic (running, jogging, cycling, swimming) and anaerobic (wind sprints, circuit training) activities.
    
2. Exercise Reminders:  Warm up, stretch and cool down for every practice or competition and be sure to rest.  
3. Proper Equipment:  Practice on mats or padded flooring until your routines are perfected.  Make sure the mats are adequately sized and sufficient for the activities you’re performing.   
4. Spotting:  Have trained spotters present and engaged at all times.  
5. Knowledgeable Coaches:  Make sure your coaches are certified in safety, first aid, CPR and AED use.  
6. No Horseplay:  Focus at all times during stunting and tumbling activities.  
7. Communication:  Request that your coaches review safety precautions, rules and regulations with the squad on a regular basis, and that they establish and implement an emergency action plan.   
8. Read Safety Guidelines:  Ask your coaches to be familiar with the latest AACCA safety guidelines; the safety advice in the National Federation of State High School Associations’ “Spirit Rules Book”; and the rules and regulations pertaining to your particular school.  
9. Know Your Limits:  Be aware of your ability level and do not attempt advanced level gymnastic or stunting skills before mastering less advanced skills.  Always have a supervisor present.  
10. Treatment of Injuries:  Promptly attend to any injuries you sustain.  Your school or organization’s athletic trainer can assist in the proper treatment and prevention of such injuries.  He or she can also offer an injury prevention education seminar and assist in creating the conditioning routine.

  STRETCHING IS VERY IMPORTANT BEFORE EVERY GAME AND PRATICE

Neck Rolls: 

Stand upright with your hands on your hips.  Slowly roll your head clockwise in a circular motion using your full range of motion for ten rotations.  Repeat going counterclockwise.

Across Body Arm Pull (Shoulders, Upper Back Stretch) 

Stand or sit upright with your back straight.  Reach across your body with your left arm.  Use your right hand to lightly pull and stretch the left arm as far and as close to your body as you can and hold.  Repeat with other arm.

Overhead Arm Pulls (Triceps, Shoulders, Upper Back Stretch)   

Stand or sit upright with your back straight.  Reach up and behind your neck with your left arm.  Use your right hand to lightly pull and stretch your left arm as far as you can and hold.  Repeat with other arm.

Sit and Reach / Seat Stretch (Hamstrings, Lower Back Stretch)

Sit on the floor with both legs extended in front of you, legs together/feet flexed/hands on ankles.  Reach forward as far as you can towards your feet, and hold for 15 seconds.  Repeat three times.

Seat Straddle Stretch 

Sit with legs spread; place both hands on same ankle.  Bring chin to knee, keeping the leg straight.  Hold for 15 seconds.  Repeat three times.  Repeat on opposite leg.

Lower Leg Stretch (Lower Back Stretch)

Sit on floor, legs straight out at sides. Bend left leg in at knee.  Foot of straight leg upright, ankles and toes relaxed.  Slowly bend forward from hips toward foot of straight leg until you feel stretch.  Do not dip head forward at start of stretch.  Hold 10 to 20 seconds.  Repeat on other side. 

Butterfly or Lotus (Inner Thigh/Groin Stretch)

Sit upright with your back straight and legs tucked in.  Place soles together, drop knees toward the floor and hold your toes with your hands.  Pull your feet in as close as you can to your body.  With your elbows, lightly push your knees towards the floor as far as you can and hold.  Lean forward, bringing chin to feet.  Hold for 15 seconds.  Repeat three times.

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