cheer help

February 2012

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cheer help

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First Full-Column Section Hey all cheerleaders.....come one come all.....this is a place for everyone to get advice help and learn new things. for questions please email me at cheercutie7789@hotmail.com i will answer all questions and put some answers on this site. i will also just put in radom helpers. well thanks for seeing i will start by putting in jump and tryout helpers. thanks!! Jenn

jump helping
One of the basic skills for cheerleading is jumping. An often asked question by cheer coaches is “How do you develop hyper-extended jumps?” The 3 key components is stretching, strengthening and practicing. Stretching exercises enhance a cheerleader's level of flexibility and strengthening drills increase her vertical jumping ability. Daily practice of each type of jump will help the cheerleader obtain these powerful, super-high jumps. Below are stretches that are targeted for cheerleading Partner stretching: A person lies on the floor on her back with legs extended in the air in a straddle position. Partner kneels on the floor facing that person and places her hands on that person’s thighs and applies gentle pressure downward. Hold that position for a count of 30. Relax and repeat the drill again. This stretch increases the flexibility in the adductors that will help obtain that hyper-extended straddle toe touch position. Splits: Hold the split position for 30 seconds. Perform this exercise in both the right and left splits position. Another key element for good jumps is strengthening the legs for an explosive lift. Here are some great power exercises. Sitting Toe Touches: Start by sitting on the floor in a tuck position. Balance so that your feet are slightly off the floor. Next, quickly lift your legs and arms to a straddle position and return rapidly to the tuck position. Focus on good technique, keeping your toes pointed, your legs straight and your back upright. In addition to building strength, this exercise helps you to practice the proper technique of 'sitting back' in your jumps. Start with 5 and work up to 20 in a row. Then repeat the set. Tuck jumps: Start with feet together and arms overhead in a “touchdown” position. Jump off the floor pulling the knees up to the chest level as the arms slap down to the side. Land on the floor to the beginning position absorbing the landing in the balls of your feet. Immediately jump again into the tuck position. Be sure to keep the chest up while jumping. Perform 30 tuck jumps in row. This helps develops the calf muscles. Leg tosses: Two people are needed for this drill. One lies on her back on the floor and the other one stands by her head. The cheerleader on the floor grabs the ankles of the standing person for stability. The cheerleader on the floor lifts her legs, keeping them straight and together. The other person “tosses” ther legs toward the floor as the other person resist the move trying to not let them touch the floor. This is a great exercise for the abdominals and quadriceps. Finally and always the best way to develop awesome jumps is through repetition. A fun way to practice jumps is with music. Put your cheerleaders in 3 or 4 lines. Start some music and every time a cheerleader gets to the front of the line, she must execute a jump in time with the music. It helps to have counts such as "clasp on count 1, 2; high-V on count 3, 4; bend on count 5; execute jump on count 6; land on count 7, 8. Use these three techniques in your practices and you will see a vast improvement of your cheerleaders’ jumps in 4 weeks.

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stunting techniques
Positions for Stunting FLYER - other names include top person, climber, mounter BASE - other names include bottom person, primary & secondary BACK SPOTTER - other names include back base, third man, third base, scoop FRONT SPOTTER - other names include fronter, front base, fourth base, alternate base Basic Rules for Stunting No one should talk while stunting except coach or back spotter The back spotter is the most important person in all stunts. They should be aggressive, smart, and as tall as possible. The back spottere calls everything while stunting. (What stunt is being performed, when to start, when to break, when to cradle, etc) Every stunt should be done to counts for timing purposes. Flyers should know how to fall. Bases should know how to catch. Everyone should know what position they are and what their job will be during the stunt. They should realize that each position is important. Flyers should not let their feet go more then shoulder width apart. Bases should stand no further apart then the width of the flyer's shoulders. Be sure the bases do not back up while stunting and flyer does not bottom out. Pointers on Cradles Starting from an elevator (extension prep) use counts so that everyone moves at the same time. The back spottere calls: "Ready - 1 - 2- down - up - catch - and - out". The flyer can do arm movements in a number of different ways. 1. They can start in a High V and on the pop reach arms up to a touchdown in blades. 2. They can start in a High V and on the pop bring arms down to the legs in front. In the air the body should stay straight or in a slight arch. Feet should be pointed and stay down until right before the catch. Upon landing in the cradle, the flyer's arm should hit a T motion. This will allow the third base to scoop and hold higher. The bases should dip together on the down and pop up on the up. After they catch they should stop the flyer at chest height and bend the knees to cushion the catch. Be sure the bases do not lean forward as they catch. They should not let the flyer's bottom go lower than their waist. The third base holds ankles of the flyer and throws from the ankle on up. As the third base throws she should reach up, hands in blades until the flyer comes down scooping the flyer into her chest. Be sure she does not hit the flyer in the face with her hands as the flyer comes down. All the bases should watch the flyer at all times in case she starts to fall or lean in one direction. The back spotter holds the front wrist of the bases. They can help even out a bad pop as the bases dip and throw. The fourth base catches the feet at the ankles on the cradle. She should turn and hit the out positions.

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Tumbling is a very important part of cheerleading especially in the competitive arena. It adds an exciting element to the sport. Question is "How do I learn to do back handsprings?" The best way is at a gymnastic center. If that is not an option then you need to start from basics and progress. NEVER practice advanced tumbling without a knowledgeable spotter. SAFETY is always your primary concern. Always warm-up before you began. EXERCISES TO STRENGTHEN YOUR ARMS 1. Handstands 2. Handstand pops 3. Handstand against wall with push ups 4. Push ups 5. Weight lifting EXERCISES TO STRENGTHEN YOUR LEGS 1. Squats or plies 2. Power jumps 3. Weight training for legs 4. Power round-offs BACK HANDSPRINGS* 1. Start in a standing position. 2. Arms move behind the body prior to sit phase. 3. Jump backward into arched position simultaneously throwing arms behind head. (a) Land on hands as body passes through handstand. (b) Legs stay together 4. Snap down phase occurs by contracting abdominals & pushing off arms. 5. Finish with arms overhead, landing on both feet with legs together occurring at same time. SPOTTING TIPS* 1. Requires strength of both the cheerleader and spotter 2. Spotter must be able to support the cheerleader's body weight throughout the entire skill. 3. Follow the skill through with spot until it's completely finished. 4. Strongly recommend the use of 2 spotters in the beginning stages.

CHEER HELP
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