Ribbons Cheer

Work-outs

1. Get an annual physical to make sure you should be doing strenous exercies

2. Eat a healthy daily diet full of veggies, protein, good fats and healthy carbs - a bagel doesn't count here.

3. Do not over exert your self in hot weather

4, Keep hydrated by drinking plenty of water during the day. It is ok to drink electrolyet beverages after workouts. Iced coffee is not considered a good drink for hydration, infact it dehydrates you.

5. Finish up workouts with a good protein snack to help with muscle repair

6. It always help to get a work-out buddy for socail and safety reasons

It is expected that our athletes will be ready to start the season ready to perform for camp. Camp is not the time get into shape; off-season is that time, which means now! If you are prepared you are ready to perform your best at try-outs and it will keep you injury free. Get those sore muscles out of the way now, the beginning of the season is not time to be wasted!

Here’s the deal you’re either in shape or not. Your physical fitness will be taken into consideration. It’s pretty easy to figure out. This is something you want and how you prepare in the off season is with-in your own control. Do you want to be a part of something great? Do you just want to have fun? The decision is yours. Ultimately your physical fitness, endurance and desire will be what drives your team’s success. Cheerleading requires teamwork, commitment level and work ethic. Yes, this requires a lot of discipline.

SUGGESTED work-outs:

Daily cardio-endurance and your energy level is vital

Run – Bike - Jump rope – Dance – 30-45 minutes Daily

Overall conditioning-

75 crunches
20 v-ups-2 sets =40 (ankles & wrists to stay 6 inches off the ground)
50 push ups (vary the length of your shoulder and arm position, done in sets of 10-15)
20 lunges switches each leg (do net let your front knee go past your toes, lightly tap your back leg)
20 frog jumps (split into 2 sets of 10)
25 cheer jacks (all done with perfect motions and form)

Flyers ~ Please stretch all your air positions on the ground everyday! All skills should be PIN STRAIGHT in the air. Only those with superior flexibility and the ability will be put in the air.

Bases ~ should be lifting some type of weights every other day, as well working on strengthening your core (crunches and v-ups). One of the best workouts 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.

Jumps:
* double or triple toe
* side/side
* side/front/pike
* side/side/toe

More work-outs-

I. Flyers
- stretch your splits and back bends.
-Hold your heel stretches on both sides (always building up both sides)1 - 2 min.
- Hold your scales, shooting for straight scales , hold at your knee (NO bends in knees)1-2 min.
- If you can get into scorpion position do so and hold
- doorway stretch
- Breath while holding these stretches
- Abdominal exercises are your friend ;0) 100-150 2-3 times a week, do them in 4-5 sets, 25 to 50 reps. If you try to all at once your body will do everything it can to cheat. Smaller and slower reps are best.

Bases and Backs
-You should be able to hold your own weight, handstands against the wall (straight body not arched, squeeze belly button into backbone) for 1 minute intervals, 5 times, 2-3 times a week.
- Squats are your friend right Leah?!!! feet should be parallel, toes should NOT be pointing out in V position, weight into your butt not out over your knees. Shoot for 3 sets of 25 reps 3 times a week.

All-
-Jog one mile by the first day
- strong Core, plank hold for 1-2 minutes

II. Summer Work-out

1. You need to start being comfortable with jogging.

Start with a half a mile and work your way up to 2 miles. Be prepared to run a mile and a half the first week practice.

Wear GOOD running sneakers, not cheerleading sneakers! Go to TJMaxx or Marshall’s to get a good pair/low price pair of running sneakers

Stretch your calves and shins before you run, and re-stretch them again after you’ve finished running. Pike stretch is good for this.

2. You need to prepare your muscles for the gross motors skills that stunting and tumbling use.

Use a light weight training program designed by a trained specialist -or-

Use the programs I’ve included ( these were designed by specialists in gymnastics and cheerleading)

Attend Cheer class, tumbling class or the summer clinic through the summer.

3. Stretch well through the whole summer. Stretch slow and controlled , breathing through each stretch, don’t hold your breath. Stretch your whole body, legs, arms, wrists, ankles, neck, and back.

4. Use the chart provided and print off to keep track of your progress.

5. Drink 8 eight oz glasses of water daily. Hydrate well on hot days, avoid exercising in small non-air conditioned/enclosed rooms. Avoid caffeine -which dehydrates you. Hydrate yourself with Power Aid/Gatorade in addition to the water, these are most beneficial after an intense run or work-out, water is the best for most days.

Always give your body at least one day if rest!

Week One ~

Run ½ mile 2-3 times

*ON ALTERNATE DAYS* Condition 2 times

Run ½ mile 3 times

*ON ALTERNATE DAYS* Condition 2 times

Week Three ~

Run ¾ of a mile 2-3 times

*ON ALTERNATE DAYS* Condition 2 times

Week Four ~

Run ¾ mile 2-3 times

*ON ALTERNATE DAYS* Condition 2-3 times

Week five ~

Run 1 mile

*ON ALTERNATE DAYS* Condition 2-3 times

Week Six ~

Run 1 mile

*ON ALTERNATE DAYS* Condition 2-3 times

Week Seven ~

Run 1 1/2 miles 2-3 times

*ON ALTERNATE DAYS* Condition 3 times

Week Eight ~

Run 1 1/2 miles 2 times

Stretch well 3 times to prepare for camp and tryouts

Run ½ mile Run ¾ mile Run 1 mile Run 1 ½ Condition Stretch

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