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INFORMATION NEEDED FOR CERTIFICATION

Conference requires all contracts to be signed by you and your child. We need all paperwork completed by July 26th. In order to complete your child's registration efficiently and as quickly as possible, please have the following items with you at our cheer fittings on July 26th at the senior citizens center located at Montebello City Park.

Birth Certificates
For new cheerleaders you must bring an original certified document: No photocopies or hospital documents will be accepted by our governing conference. Returning cheerleaders previous season's conference ID card will be sufficient.

Report Card
Original document is required Must be the most recent received in June of 2008. If a copy is provided it must be stamped by school with ink signatures from the school administration. Report cards must reflect a 2.0 GPA (NO PROBATION).

Medical Insurance
Proof of insurance is required. Please provide a photocopy of the child's insurance card. If the child is not carried under an insurance plan the parent or guardians social security number is required for formal documentation.

Sports Physical***
Please provide a sport's physical form from your child's medical doctor. A note on a RX pad is acceptable with the physician's signature stating the following: Child is able to participate in all cheerleading activities with no physical limitations.

Cheerleader Rules & Guidelines
Read together and discuss this important information with your child. Copies will be issued to you in August.


MOTIONS

Remember:

1) All moves should be preformed sharp. Imagine hitting a brick wall that is behind you.

2) Wrists should not be cocked, but in a straight line with your arms. Thumbs should be on the outside of your fists,
with your pinky fingers in back. Show your swirlies!

3) Although you want to hit a brick wall, your arms should not be way behind you. You should be able to just barely
see them out of the corner of your eyes when looking straight ahead.

4) Shoulders should be relaxed for every motion, not up at your ears.

5) Shortest distance- rather than swinging your arms around, up into your High V, bring your arms straight forward in front
of yourself and hit. This is true for any motion.

6) Practice in front of a mirror. You may feel like you're doing the moves correctly, but you may not be.


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STUNTS

Safety Tips:

1. ALWAYS have an advisor, coach or adult watching at all times.

2. If anyone feels uncomfortable or unsure about a stunt, don't do it.

3. Always be serious about what you are doing. If someone can't stop laughing, take a break.

4. Spotters and bases- never take your eyes off the flyer, they are trusting you.

5. Flyers- be sure that you have complete trust in your bases and spotters.

6. Be sure you're on a good surface such as cheerleading mats. (Don't build on concrete, ouch!)


Terms:

Base(s)- The person(s) holding the weight of the flyer.

Flyer- The person who flies! AKA the one not afraid of heights.

Spotter(s)- The person(s) who helps the flyer get up into the stunt, helps catch and never takes her eyes off the flyer. However, a spotter cannot hold any weight because then she would be considered a base. The spotter is also responsible for all counting. She is the ONLY person who should count.


Strengthening:

Everyone involved in a stunt needs to be strong. You may not think so, but to be a good flyer one must be strong-- just as strong as the bases! The following exercises are for bases, flyers and spotters.

1) Strengthen your arms by doing upside down pushups. Do a handstand against the wall, using the wall to keep your balance. Your fingertips should be touching the wall. Lower your body and push up. Do this 3 times. Work up to 10-15 times.

2) Strengthen your legs by doing lunges across a room. With your hands on your hips take one step forward. Bend your knees so that your back knee almost touches the ground. Keep good posture, straight back! Go easy at first with this exercise. You may not feel much while you are doing it, but you'll feel it the next day.

3) You can strengthen your wrists just by using a can of soup (any can will work). Hold the can in your hand with your palm facing upward. Lift the can up and down, not going too fast. Start with 2 sets of 20 on each wrist. Work your way up to more as you get stronger. _____________________________
JUMPS


Stretches:

1) Do crunches- the stronger your tummy is, the higher you can lift your legs. This is especially important for pikes.

2) Try doing this excercise before you do your toe touches. Sit on the ground in a stradle position. Not too wide or else it will hurt. Also, be sure that you sit up straight, don't slouch. Place your left hand in front of you and your right behind you. Lift your right leg up off the ground and turn your leg so that your knee is pointing backward. Switch hands and do the same on your left leg. Start easy on yourself, doing 2 sets of five on each leg. Slowly work up to doing more. I've found that this is the best excercise for improving toe touches.

3) Increase the strength in your legs so that you can jump higher. One way to do this is run up and down stairs. Now that's a good work out!

4) Place a piece of tape as high up as you can reach on a wall in your house. Jump up 100 times and touch the place on the wall above the tape. Do this 50 times with the right hand and 50 times with the left hand.

5) Practice- they can only get better! Try doing three jumps in a row with no prep in between: jump, land, jump, land, jump, land.

How To Jump:

1) Start with your feet together and arms by your side. Count 5, 6, 7, 8. On 8 clasp your hands.

2) Count 1, 2. On 1 hit a high V, on 2 hold it there.

3) On count 3 swing your arms around in front of you so that they cross at your knees. At the same time bend at the knees.

4) On count 4 jump up and hit your jump.

5) On count 5 whip your legs back together, landing with your knees bent and arms by your side. Hold this postion for count 6.

6) On count 7 stand up and on count 8 clasp your hands.

Types of Jumps:

Toe Touch
Arms are in a T. Legs rotate and the knees point to the sky. Eventually knees should point back, behind the jumper. While it is called a toe touch, do not reach for your toes. Keep a straight back and sit into the jump.

Left Side Hurdler
Left leg is in toe touch position. Right leg is bent with knee facing forward. Right Side Hurdler would be the opposite of this.

Right Front Hurdler
Right leg is straight, in front of the face. Left leg is bent with knee pointing down. Let your leg come to you. Don't go to it. Left Front Hurdler would be the opposite of this.

Left Herkie
Left leg is in toe touch position. Right leg is bent with knee facing down. Right Herkie would be the opposite of this.

Don't forget to point your toes!