Team Tips
This page has everything you need to know to help yourself and your team (ok, well maybe not everything...) You'll find skills for bases, flyers, spotters, gymnastics, stretching, flexibility and more.
Focus on Flexibility
from about.cheerleading.com
What is Flexibility?
Flexibility is the ability of a joint to move in a full range of motion. It is the ability to stretch your arms, legs, and other joints of your body. It is also the elasticity of the muscles and ligaments surrounding the joint. Stretching improves flexibility.
Why Become More Flexible?
- Flexibility improves your performance. When a joint is flexible it will take less energy to move it in a greater range of motion.
- Prevents injury and soreness.
- Stretching improves muscular balance and relaxation and also decreases the resistance of your tissues, therefore you are less likely to become injured or sore.
- Flexibility (stretching) increases blood supply and nutrients to your joints and surrounding tissue. This in turn promotes greater elasticity and improved performance.
- Improves muscle coordination. Stretching improves the time a nerve impulse takes to travel to your brain and back. This helps muscle groups to work together and improves coordination.
How To Increase Your Flexibility
Increased flexibility takes time, it does not happen overnight. Work at it every chance you get, while you're watching TV, talking on the phone, reading a magazine, or sitting at your computer. Keep stretching. Here are some tips to keep in mind while stretching:
- Stretch every day, more if possible.
- Warm-up before you stretch. Never stretch a cold muscle.
- Stretch only to the point that you feel a tug. You should not feel pain and should never bounce.
- Hold each stretch 10 -30 seconds then relax and repeat. As you improve, take your stretch a little further, but never to the point of extreme pain.
- Always stretch both sides of your body in the same way and stretch all muscles groups (i.e. calf, hamstrings, arms, shoulders, groin).
- Breathe correctly. Exhale as you begin your stretch and then relax and breath normally. Do not hold your breath while stretching or tense up. Relax and concentrate.
BASING
The position of base in Cheerleading is vital, for without bases the flyer wouldn't go up. The bases lift or throw the flyer and as the name implies, they are the base or foundation of a Cheerleading stunt or mount.
Skills, Abilities and Tips on Basing
- Trust - This can't be stressed enough. You must trust your squad members and them you.
- Confidence - Know you can do it. Be confident and have a good attitude.
- Use Your Legs and Arms - Lift with your legs, that is where the majority of your strength should come from. It should progress from your legs to your shoulders and then your arms.
- Keep Your Back Straight - Bending your back or leaning will cause you to use your back to lift and may cause injuries to it.
- Timing - Bases must be in time with each other, they have to know when to dip, when to step and when to lock. Practice this without a flyer actually going up to avoid injuries. Synchronize your moves and make sure everyone knows what to do and when to do it.
- Foot Placement - Keep your feet shoulder-width apart to stabilize yourself and the stunt.
- Placement of Bases - Bases should stand no further than the flyer's shoulder width apart from each other.
- Don't talk during a stunt. Only the coach or person calling the stunt should talk.
- Know how to catch your flyer. Although this is technically the spotters job, a good base should be capable of catching the flyer and assisting.The flyer should never fall and hit the ground.
- Be prepared and alert at all times. Maintain good eye contact on the stunt and don't become distracted. Stay focused regardless of what is going on around you.
- Practice good safety guidelines. Safety should be your top priority.
- Smile and have fun!
FLYING
The position of flyer in Cheerleading goes by many names; flier, mounter, top, climber, or floater, but regardless of what you call it, it is the person (yes, men fly too) at the top of a stunt, the one that gets lifted or thrown in the air.
Skills and Abilities Needed To Fly
- Confidence - Attitude is everything. Know you can do it, because if you don't think you can, you probably won't.
- Trust - You must trust your teammates and them you. If you trust them totally, you know that if were to fall, someone will be there to catch you. With that out of the way, you can concentrate on what needs to be done.
- Stay Tight - Keep your hips and thighs tight (pinch a penny). Don't push out with your legs, this could spread your bases apart.
- Use your arms - You should be able to hold your own weight. Lift yourself with your arms and help your bases.
- Balance - It's much harder to hold someone up when they are wiggling around. Stay as stiff as you can and let your bases help balance you.
- Timing - Everyone in a stunt should know what to do and when to do it. All stunting should be done to a count. The flyer should know when the proper level has been reached to stick, hit, or pull the stunt.
- No fear of heights. A respect for heights is okay, but you can't be afraid of them.
- Keep eye contact with the crowd. When the flyer is up she/he should motivate and involve the crowd.
- Smile. Have fun and let everyone know it.
SPOTTING
Being a spotter (sometimes called third base or scoop) in Cheerleading is no easy task. The responsibility of preventing injury to the flyer rests on the spotter's shoulders, or rather in their arms. A spotter should always be in contact with the performing surface and should be an alert, fast thinking, aggressive, and preferably taller person. They are also usually the person that calls everything in a stunt. A spotter assists the flyer into the stunt but is not the primary support. They help steady or balance the stunt and most importantly, help to catch the flyer, if she falls, so as to prevent injury. Their role in stunting is huge and should never be taken lightly.
Skills, Abilities and Tips on Spotting
- Attentive - A spotter has to pay attention to what is going on. They should not be easily distracted or lose their concentration.
- Fast Thinking - A spotter must be able to react quickly to any situation.
- Teaching - A spotter can help in teaching the flyer by building up their confidence and trust. If the flyer knows she will be caught, she can focus more on her flying technique.
- Timing - As with all positions in stunting, the timing of the spotter has to be perfect.
- Saving - Spotters have to know how to save a stunt and not be afraid to do so.
- Fearless - A spotter can not have any fear of catching the flyer or of being hurt by doing so. If anyone is to hit the ground, it should be the spotter.
- Keep Your Eyes on the Flyer - Unless a spotter has to check a grip, their eyes should be on the flyer at all times.
- Maintain Contact with Flyer - Whenever possible the spotter should keep in contact with the flyer. This not only helps balance the stunt, but it will make the flyer feel more confident and secure.
- Know How to Catch - If the flyer should happen to fall, the spotter should know how to catch her head and neck first. By catching the head and neck, the spotter can prevent the most serious of injuries. The spotter (and bases) should also catch the flyer at the highest point possible. This helps slow her descent.
JUMPS
Jumps have three basic steps: The Prep, The Lift and The Landing. Each step is equally important, because without each the jump will not be executed properly. When done right, and if you are properly stretched out, anyone can hit ANY of the cheerleading jumps.
Three Steps to a Better Jump
- #1 - The Prep: The prep begins with feet together, your weight focused through your toes, and arms in a high V motion. Next, lift your body up through your shoulders, quickly swing arms down and around, and bend at the knees to build up to the lift.
Watch your arm swing- you don't want it to look too wild. The arm swing helps build up momentum for the jump. Also, make sure you don't lean your chest too far forward- this will also defeat your momentum.
- #2 - The Lift: You should jump off the ground, pushing through your toes, when your arms reach the top of their swing. Once you are airborne, use your abdominal muscles to pull your legs up toward your arms. Hit your jump with your body upright (don’t lean down) your head up (SMILE) and your toes pointed. Pointed toes make a big difference in how your jump will look. If the jump requires straight legs (such as a toe touch or a hurdler), make sure your knees are locked. Your arm motions should reach their height at the same time your legs do- dont let your arms fall before you land.
- #3 - The Landing: Bring your legs together quickly so your feet are together when you land. Also bend your knees slightly to take the pressure off of your knees and ankles. If your feet aren’t landing together, lower your jump and concentrate on good form. As you practice, your muscles will strengthen and you will be able to jump higher AND have a good landing. Your arms should be straight down at your sides with your hands in either fists or blades (thumbs OVER your closed fingers for fists, or right along side of your hand in blades).
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