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SUMMER CHEER "EXTRA" HELP!!!
Want some Cheer Help??? Want to help identify your strengths and weaknesses? Want suggestions and ways to improve your skills? Want to stand out from the rest at your tryouts? Look no further! Head Coach Michelle McCarty is offering tutoring @ Extreem Cheer!
PERSONAL CHEER TRAINER
Michelle McCarty personal trainer – 1 hour course @ eXtreem cheer
Ratio: 1:1 OR 1:2 (Hour MAY be split by two athletes)
Level appropriate / customized for each athlete
**Parent / Guardian may stay and sit in on the session to help record / retain suggestions and feedback given to the athlete.
Michelle has been the Varsity Cheer Coach at Pinkerton for 10 years, with 19 years total coaching experience, and was a gymnast for 14 years. She is ASEP, AACCA, USAG and First Aid/CPR certified and is also certified USASF through level 5.
WHY THE COURSE
Michelle will assess and work with each aspect of the athlete’s skill level in the various areas of ground bound cheering such as: cardio, motions, jumps, tumbling and dance. Training will be offered to improve case specific muscle groups with stretches and exercises intended to strengthen the athlete’s skills basing, backing or flying. Positive and constructive feedback will be given following each segment of the work session allowing for the athlete to continually work toward self improvement and advancement. Receive valuable exercises, pointers, tips, corrections and subtle ways to improve and work toward becoming the athlete / cheerleader you want to be for your upcoming season. All done one on one – nothing over looked. Improvement is imminent! IT’S NEVER TOO EARLY TO START PREPARING!
COURSE WILL COVER:
Cardio - assessment / cardio work
Motions - work on placement, correct technique, finish motions, snap/punch, material pick up, and confidence
Jumps - learn technique, skills/drills, exercises to improve amplitude and increase flexibility, whip approach, jump placement, landings and finish
Tumbling – learn how to make what you are ALREADY able to do… Sharper, bigger, stronger, better! (This is NOT a tumbling course)
Dance – PERFORMANCE! Learn to finish motions/moves, learn to SELL what you have, clean up & gain confidence
Basing – Work on muscle groups to help the “job” - role specific.
Flying – learn stretches, skill assessment, skills/drills, how to hit/look sharp, performance & confidence
Conditioning – working on improving the strength and overall fitness of the athlete
MANDATORY --- Each Athlete should have prepared for each lesson:
1 sideline cheer or chant of their choice
2 eight counts of dance. This does NOT need to be original material, any cheer dance will do. Music optional.
****This course is for those who TRULY want to improve. It requires dedication and hard work. It is a course DESIGNED to get to you to the next level... BUT MOST IMPORTANTLY, YOU have to be willing to listen to corrections, suggestions and WANT to improve.
Ideal for ANYONE at ANY level!! YOU DO NOT have to be affiliated with Pinkerton or extreem cheer to take this course. To be the best... come work with the best and learn the tricks of the trade.
Contact Michelle McCarty: pinkertoncheerinfo@hotmail.com to sign up TODAY! Spots limited!!
Cost $50 per hour ($25 each if 2 people share the course)
GET A HEAD START ON YOUR SEASON! "where there is a will, there is a way"
MICHELLE LOOKS FORWARD TO WORKING WITH YOU!!!
INCOMING FRESHMAN...SOME PINKERTON CHEER POINTERS FOR YOU........
MOTIONS
Remember:
1) All moves should be preformed sharp. Imagine hitting a brick wall that stops each motion.
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.
3) Your arms should not be tucked behind you when executing each motion. 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.
7) BE CONFIDENT -- POP YOUR CHIN!
JUMPS
Stretches
1) Do crunches- the stronger your stomach (your core!), 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 -- ONE APPROACH
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 , 8 stand up.
STUNTS
Safety Tips
1. ALWAYS have an advisor, coach or adult watching at all times. KEEPING SAFE SHOULD BE YOUR NUMBER ONE PRIORITY!
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. If a stunt should happen to come down, stay TIGHT... DO NOT FLAIR YOUR ARMS -- give your bases a "tight" person to catch. The harder you work at this, the better the flyer you will become.
6. Be sure you're on a good surface such as cheerleading mats. (Don't build on concrete and steer clear of wet grass!!!)
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 DIRECT 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.
TYPES OF STUNTS
Twist-Up
1. Bases prepare for an extension prep. The base on the flyer's left crosses hands, right OVER left.
2. The flyer stands IN FRONT of the bases (not behind as usual) and places her RIGHT foot in the LEFT bases hands. It feels awkward but it's right!
3. The flyer jumps, placing her left foot in the right bases hands and the left base twists her hands into normal position.
NOTE: You do need a front and back base for this stunt-- one for before the flyer is turned around and one for when she is facing front.
Re-Take
1. Starting from an extension prep, back-spot counts 1,2, down, up, down, up
2. On the first down, bases bend their knees and push flyer up to their noses. Flyer stays locked and back-spot holds flyer's calves.
3. On second down the bases bring the flyer back down to the start of extension prep --SCRUNCH POSITION. The flyer holds onto the bases' shoulders. She must not lean back! The back-spot holds the waist of the flyer.
4.On the second up the bases lift the flyer back up to shoulder position, the flyer pushes off the shoulders of the bases and the back-spot lifts the flyer up by holding her waist.
Note: This is one quick motion. It is not as slow as it sounds in these directions. This can also be popped up into an extension once the extension is perfected.
Extension
An extension is the same as an extension prep except the bases fully extend their arms. The back-spot holds as high as she can reach. To dismount, cradle by using thigh muscles and exploding through the shoulders.
Full Down
A full down is an advanced dismount for an extension prep. The bases and back spot do the same as they would for a cradle. The flyer twists herself by her body position. The bases do not cause the twisting.
1. The flyer waits for the throw.
2. Once she hits the top, she takes a pocket to pocket technique, remembering not to drop her shoulders or look down. Pocket to pocket is keeping arms straight, but placing them in different places (one by the front pocket and other far back pocket). For example, if you are going to turn to the left you place your right arm across your chest to touch your left front pocket. The left arm goes behind your back to touch your right back pocket. Look to the left with head.
3. Once the flyer has spun around, she snaps into a pike.
You have to have a lot of power with the toss from the bases.
Awesome/Cupie
1. Side, front, and back bases prepare for extension.
2. The flyer places her right foot in the hands of the base on her right. Jumping she places her left foot into the hands of the base on the left (you can also use the other mount where the flyer jumps into both hands at the same time).
3. As the bases push into full extension they push the flyers feet together, while the front base helps by placing her hands on the outside of the flyers feet/ankles. When the stunt is in full extension the front base may put her hands on the side bases' wrists for support.
Liberty
1. Main base, holds the flyer's foot on the heel and the toe.
2. The Side base holds under the flyer's foot in the middle and the also holds either the Main base wrist or the top of the flyers foot near the ankle --- coaches preference.
3. The back spot positions her hand on the flyer's butt, like a chair, and the other hand on the flyer's ankle.
5. On the count of 5,6,7,8 the stunt goes up, as the flyer pushes off the base's shoulders, and everyone pushes up.
6. Once up, the back-spot puts the hand that was on the flyer's butt in any available area on her leg, usually the upper ankle.
7. The flyer stays tight, and pulls her lib, squeezing all her muscles, and sucking in, making sure not to lean on one hip. The middle of the flyer's raised foot should be touching the side of her knee.
Please note: There are numerous variations to the basic liberty lift. Other stunts using this method include:
arabesque, heel stretch, over-stretch, bow 'n' arrow, scorpion, scale, needle, front hold etc.
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