While cheerleaders and their coaches complain constantly that they don’t get enough respect for their sport, some of that criticism might be justified when squad practices are analyzed.
Fit and Strong
First, are your cheerleaders fit and strong enough to be considered athletes? What strength and cardio training programs are you utilizing regularly? You and your squad should be engaged in an intense fitness program.
Do you have written goals and a written training plan?
Do you use scientific training principles?
Let’s just assume you want to run professional practices. Here are some things you might want to include:
- Warm-Up
- Aerobic warm-up to warm up body temperature
- Warm-up stretching of all joints
- Competition Warm-up
- Competition Routine
- Tumbling
- Basic tumbling skill review
- Routine tumbling skills repetitions
- Learn new tumbling skill
- Individual Cheer Skill Repetitions
- Basic cheer skill review
- Routine cheer skills repetitions
- Learn new cheer skill
- Basket Tosses
- Basic basket toss skill review
- Routine basket toss skills repetitions
- Learn new basket toss skill
- Partner Skill Repetitions
- Basic partner skill review
- Routine partner skills repetitions
- Learn new partner skill
- Group Skill Repetitions
- Basic group skill review
- Routine group skills repetitions
- Learn new group skill
- Pyramid Skill Repetitions
- Basic pyramid skill review
- Routine pyramid skills repetitions
- Learn new pyramid skill
- Dance Skill Repetitions
- Jazz
- Hip-Hop
- Ballet
- Learn new dance skill
- Competition Routine Repetitions
- Part-Part-Whole Routine Practice
- Strength Training
- Cheer Conditioning
- Plyometrics
- Weightlifting
- Cardio Training
There are a number of ways to increase the efficiency of your repetition training. Perhaps the easiest and most effective is to time the break before the next repetition. Depending on the length and intensity of the skill or skills being performed, your break could be anywhere from 15 seconds to two minutes. During the longer breaks, you can continue working out with slow aerobic work, easy drills or flexibility work.
Plan Your Workouts and Work Your Plan
The length of your practice will determine how much time you spend on each workout category or you can plan the length of your practices to match how much time you want to spend on each category. Either way plan your workouts and work your plan.