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Workout Suggestions
We expect that our athletes are able to HIT THE GROUND RUNNING when we start up in August. There will be NO TIME for anyone to get into shape...so please do everything you can RIGHT NOW to assure that you are in the best possible shape the first day of tryouts!
****NO EXCEPTIONS WILL BE MADE...either you will be in shape, or you won't be considered for a PA TEAM by the selection panel --it is THAT plain and simple. This is in your control and something you will make a part of each day if being on a PA CHEER TEAM is important to you. If you do not work out.....it will be apparent to us and you will indeed be sending a STRONG message about your committment level and work ethic and what we might expect from you throughout the season! Being on a PINKERTON team REQUIRES a lot of disipline and isn't for the weak in mind, body or spirit. We compile teams that strive for excellence and aim to be the BEST we can be. With these stipulations in mind, we have put together a workout that should take you roughly 45 minutes each day.
SO HERE ARE A FEW SUGGESTIONS THAT WILL HELP YOU IF YOU ARE COMMITTED TO HARD WORK:
RUN OR JUMP ROPE 25 minutes Daily
(CARDIO is most important to PA CHEER!!!)
75 crunches
25 v-ups (ankles & wrists to stay 6 inches off the ground)
50 push ups (vary the length of your shoulder and arm position)
25 lunges each leg (do net let your front knee go past your toes)
12 jump squats (clicking heels together in the center)
25 cheer jacks (all done with perfect motions and form)
ALL FLYERS --> Please stretch all your air positions on the ground everyday! All skills should be PIN STRAIGHT in the air and should be able to performed on EACH LEG! Only those with superior flexibility will be put in the air...so please make sure you do all you can to ensure that you put in the time this summer to secure yourself one of those FEW spots! Otherwise, be READY to base!
ALL BASES --> Anyone interested in Basing or Backing should be lifting DAILY, working on tighening up those centers by doing crunches and v-ups! Another helpful workout hint for increasing strength in those arms, shoulders and stomachs is to perform a handstand against a wall and work on reverse push ups. This exercise will isolate those muscle groups so necessary to be an incredible base or back. STRONG SHOULDERS are a MUST!
A few sets of jumps:
* double or triple toe
* side/side
* pike/side/toe/front
* side/side/toe
** NOTE **
also make sure to work some jump/tumbling combos, such as:
Pike/BHS
Pike/back tuck
Side/Side BHS tuck
RUN !!!!
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