Perfect Patty. Every gym has one. She is the point flyer, last pass tumbler, and the one the coaches seem to dote on. It is only natural to be jealous. Im sure we can all think of someone in our gym like her. Picture this scenario:
You're attempting a new skill for what seems like the hundreth time. You bust. Again. As you examine your rugburn, you hear the gym erupt in applause and cheers. You look up and see that Perfect Patty just landed the same skill you keep busting after only her third try.
It is only natural to immediately feel jealous...angry, upset, defeated. She has just achieved something that you want. But this is a good thing! If you didnt feel jealous then you obviously didnt feel passionate about what you were trying to do! The key to dealing with jealousy like this is to use it to your advantage.
Instead of sulking out of the gym, crying to your friends that you stink and that you're never going to get that skill and giving up... why not take a step back and look at why you feel the way you feel.
Chances are you feel jealous because you wish that Patty's positive experience was yours. You wish that you could land the skill. You wish that your coaches and teammates were cheering for you. You know that feeling of accomplishment and utter joy when you land a new skill and you want that feeling again. When you realize how badly you want it, you can find motivation in that. It is not Patty that you are mad at, it is yourself for not accomplishing the skill yet. Harness that feeling. Use it to remind yourself why you do what you do and get excited about making it happen.
Also ask yourself why you haven't landed it yet. What is Patty doing that is making her so perfect? Does Patty condition at home...and you dont? Does Patty come to the gym extra and work on drills...and you dont? Does Patty make every correction the coaches tell her...and you dont? What is it that seperates her from you? Once you figure that out, use it. Remember why you want it and make the change.
When Patty lands that new skill.... scrape yourself off of the floor, congratulate her, and then get back to work. She did not land that skill by sulking, feeling jealous, or giving up and neither will you. Any time you start to feel jealous, take a step back. Use it to motivate and to teach you. That may have been her moment...but yours will be next!
Saturday, November 26, 2011
Wednesday, November 16, 2011
Thankful for what you have!
Seeing as Thanksgiving is next week…where does the time fly off too?.... I thought it would be nice to think of all of the things to be thankful about!
I am thankful that I have such an incredible opportunity to work with so many incredible athletes and parents throughout the year. I am thankful that I get so see over 100 smiles a day. I am thankful that I get to play a role in those smiles! I am thankful that I get to see athletes overcome obstacles, reach new heights, and continue to strive for more! I am thankful that I have this platform to inform and inspire those incredible people. And more…
I would like you to find a piece of paper and a pen. Start by copying down this quote from Oprah:
“Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough”
Next I would like you to make these lists:
I am thankful that I can do these tumbling skills:
1.
2.
3.
I am thankful that these parts of my body are very strong:
1.
2.
3.
I am thankful that I have these people encouraging and supporting me in my cheerleading:
1.
2.
3.
I am thankful that I am talented at:
1.
2.
3.
Lastly, I would like you to take these lists and put them somewhere safe. The next time that you are feeling down, unhappy with your skills or strengths, discouraged, etc…take this out and add to it. Be motivated by what you CAN do and not by what you can’t do yet!
Happy November and Happy Thanksgiving J
Summer of Skills
SUMMER IS THE MOST CRITICAL PART OF THE SEASON FOR SKILL BUILDING!
Over the summer, cheerleaders do not have a routine yet. There is no choreography to work on, no tumbling pass to perfect, nor stunt sequence to hit. Over the summer, t e main focus is strengthening current skills and seeing how many new skills can be attained in just 2 months before choreography.
Personally, I feel that summer is a time to FALL BACK IN LOVE WITH CHEERLEADING. It can get rough during the season, stressful even. There is pressure and competition and when all of that is done there is tryouts! It can become overwhelming. I have always found that my love of cheerleading (or sports in general) dips down around May and June. It is the end of the school year, end of the season, and your brain and body is fried. By July, I am ready. July is the month of new beginnings. July is the month when you remember that working hard gets new skills. In July you remember that tumbling on the beach is quite possibly the most fun and exciting thing in the world. In July you go to the gym and truly PLAY. You try new skills, new stunts, new sequences. It is THRILLING!
Cheer Factor has a few incredible events coming in July. These are perfect opportunities to learn new skills, fall back in love (or more in love) with cheerleading, make new friends, and gain new insights on the sport you are passionate about.
Debbie Love is a tumbling genius. She is an expert in the mental side of tumbling. She is also an expert in the mechanics and anatomy of tumbling. More information on her can be found on her website at FortheLoveofTumbling.Com.
Ben Pope is another tumbling genius. He is also an incredible spotter. Ben Pope coaches at Cheer Extreme (maybe you’ve heard of them).
Cheer Factor certainly has some of the best tumbling instructors in New England. Imagine how great it will be to get another perspective from two even more amazing instructors. Imagine what you can learn!
Finally, Cheer Factor will be hosting Cheer Camps and Back Handspring Clinics throughout the summer. These camps will allow our athletes and their friends to PLAY with cheerleading. You are able to create your own stunt sequences, dances, tumbling passes, and even cheer bows! The back handspring clinics will have OVER TEN different spotters available!
School Is out for the summer….and Cheerleading is IN. Are you Ready?
Beat the Summer Heat
How to beat the HEAT this summer at the gym
Anyone who has set foot in the gym the past few weeks has felt just what 3 layers of sweat, red cheeks, and not enough water in the world feels like. Here are some helpful tips to help you beat the heat and have productive and comfortable practices and work outs!
1. WATER WATER WATER. By the time you experience thirst, you are already dehydrated. 20 Minutes before practice drink an entire bottle of water. Bring enough COLD water with you to last as long as you need. A good tip- fill a bottle of water ¼ with water, place in the freezer overnight, refill the other ¾ with water, and you will have ice water that remains cold throughout the practice. On days when it is above 80 degrees, you should bring two or three bottles of ice water.
2. BABY POWDER. You all know the uncomfortable feeling of a layer or three of sweat all over your body. Baby powder will absorb the sweat and leave you feeling more dry and fresh. Baby powder can be sprinkled down the back or front of your sports bra or tank top to keep your clothes from sticking to your body. Baby powder can also keep your legs or arms dry when you need to stunt with each other and not slip and slide ;)
3. REUSABLE ICE PACKS. Toss one of these in your gym bag before practice. Every time you get a water break, take a second to put the ice pack on the back of your neck or your forehead. This will help to lower your body temperature and make you feel more comfortable.
4. SWEAT TOWELS. Keep a small face cloth or towel handy for times you are covered in sweat. You will feel instantly more comfortable if you lose a layer of sweat from your forehead and body. If you do not have a towel, paper towels will also get the job done. Your fellow stunters and tumbling spotters will appreciate the lack of sweat when you return to your workout and so will you ;)
5. LIGHT COLORED CLOTHES. It has been proven that light colored clothes absorb less heat than darker colors. Think white for Cheer Factor instead of black, dark blues, etc.
6. COOL YOUR WRISTS. Running cold water over your wrists for 10 seconds each hand will reduce your temperature for about an hour. Takes 20 seconds to do and feels very nice if your wrists come in contact with other body parts too!
7. NOTE THE FABRIC. In addition to light colors, aim for lighter, natural materials such as cotton, silk, or linen. You can also invest in performance wear from any sporting section. Underarmour, Nike, Addidas, etc all have clothes designed for keeping the body cool.
8. HINT OF MINT. Mint refreshes the skin and leaves a nice cooling sensation. Try a peppermint body spray or some aloe vera cooling lotion (think of the lotion you use after a sunburn to cool your skin). There are a variety of peppermint lotions, soaps, sprays, and powders that could prove to be beneficial!
9. PAY ATTENTION TO THE BACK OF THE NECK. The sensor for our body temperature control system is in this area. Put a cool, wet handkerchief, a bottle of ice water, an ice pack, minty spray, etc on this area and you can make the body think that you are "cool". Also, keep all hair OFF of your neck!
10. Did I mention WATER WATER WATER? Keep hydrated, keep cool. It is that simple J
These practices and workouts can be miserable and literally sickening in the intense summer heat. Try these tips and you will be cooler than ever ;)
-Heather K
Back to School
Back to school!!!!
September is a rough month for student-athletes of all ages. Back to school can be physically and mentally exhausting. For cheerleaders, back to school also means back to competition season. Choreography brings skills expected to be in the routine-but still not mastered, stunts that do not hit yet, dance moves that you mess up every time, and more. Transitioning from being a carefree kid over the summer into a student athlete takes some extra work.
Rule number one…Eat breakfast every morning and get enough sleepSometimes easier said than done, these two basics will help keep you healthy, energized and productive throughout the day.
Rule number two… BACKPACK REPSONSIBLY!!! Heavy weight carried in backpacks can distort the natural curves in the middle and lower back, causing muscle strain and irritation to the spine joints and the rib cage!!! The last thing you need is a sore or injured body! Try these quick tips to backpack responsibly:
Rule number four…Use the time traveling to and from the gym wisely.
Rule number five…Allow time for rest! Make time each day and each week to relax, watch tv, read a book, spend time with family, or just chill. Even professional athletes take one day off a week to rest their bodies!
Assuming you aren’t the one driving, the time you spend in the car can be used to review notes, study for an exam or to plan for the week ahead! It can also be used to visualize your tumbling and your routine!
September is a rough month for student-athletes of all ages. Back to school can be physically and mentally exhausting. For cheerleaders, back to school also means back to competition season. Choreography brings skills expected to be in the routine-but still not mastered, stunts that do not hit yet, dance moves that you mess up every time, and more. Transitioning from being a carefree kid over the summer into a student athlete takes some extra work.
Rule number one…Eat breakfast every morning and get enough sleepSometimes easier said than done, these two basics will help keep you healthy, energized and productive throughout the day.
Rule number two… BACKPACK REPSONSIBLY!!! Heavy weight carried in backpacks can distort the natural curves in the middle and lower back, causing muscle strain and irritation to the spine joints and the rib cage!!! The last thing you need is a sore or injured body! Try these quick tips to backpack responsibly:
- Do not wear your backpack with only one strap on one shoulder! If you must wear your bag on only one shoulder then make sure you switch from shoulder to shoulder daily. Do not put all of the weight on one side of your body all the time.
- Pack heaviest objects into the backpack first so they are carried lower and closest to the body
- Lift your backpack by using your leg muscles not by bending at the hips and lifting with your back.
- Keep heavy books and binders in your locker/desk as often as possible!
- Try carrying some of your heavier books/binders in your arms. Not only will it take some of the stress off of your back but it will work out your arm muscles as well!
Rule number four…Use the time traveling to and from the gym wisely.
Rule number five…Allow time for rest! Make time each day and each week to relax, watch tv, read a book, spend time with family, or just chill. Even professional athletes take one day off a week to rest their bodies!
Assuming you aren’t the one driving, the time you spend in the car can be used to review notes, study for an exam or to plan for the week ahead! It can also be used to visualize your tumbling and your routine!
Mental Toughness
Tumbling is about 75% mental and only 25% physical. These are not proven statistics, just my opinion. However, it makes perfect sense. As long as a person can jump and bend a little, he or she is capable of doing basic tumbling skills. The hard part about tumbling is understanding how to make your body move and not being afraid to take risks. When it comes to fear and risk taking, the name of the game is mental toughness. For today’s topic, I quote the movie Inception:
"What is the most resilient parasite? Bacteria? A virus? An intestinal worm? An idea. Resilient... highly contagious. Once an idea has taken hold of the brain it's almost impossible to eradicate. An idea that is fully formed - fully understood - that sticks; right in there somewhere. "
Fear and doubt are planted like a seed. It starts out so small, that small sliver of what on earth am i doing, or I cant do this, or how do i do this, or what if? Its too small to notice it was even planted but it grows and grows until all you think about is fear.
Think about it…If I was to say, "Don’t think about Christie and Erika dressed up as purple polka dotted elephants cheerleading on a beach"…what is the first thing that enters your brain? Probably Christie and Erika cheering on a beach dressed as purple polka dotted elephants….this couldn’t possibly have entered your mind if I didn’t plant it like a seed just now!
This happens that easily. One bad back handspring makes you think that they are all scary. One girl next to you balks on a tumbling pass and makes you think that it might happen to you. Your friend has a tumbling block and you start to think "what if it happens to me?" Maybe you just see someone else fall and picture it happening to you.
Seeds of doubt and fear can be planted in an instant and in a trillion different ways. This is why ideas are the most resilient parasite. One tiny incident or thought can trigger something deep inside your brain. This is why mental toughness is KEY. Once the seed has been planted it is difficult to remove. The best bet is learning how to remove the seed when it is planted.
For example, this past weekend, I got a sliver of doubt in my brain that I am too old to tumble and that I could hurt myself simply because I saw to other people my age hurt themselves tumbling. I had a brief freak out before realizing that it was just a parasite of a thought. It was just a seed of doubt! How silly of me to think that just because someone else hurt herself that I would hurt myself. You need to be aware of these "parasitic thoughts" and learn how to recognize them, and then remove them from your brain. The longer a thought lingers in your brain, the more you obsess over it, and the more detrimental it can be.
Let’s all try and track our negative thoughts. As soon as you realize one is creeping in your mind, kick it out! Do not let any seeds of fear or doubts become planted in your brain! Great tumblers are mentally tough tumblers.
"What is the most resilient parasite? Bacteria? A virus? An intestinal worm? An idea. Resilient... highly contagious. Once an idea has taken hold of the brain it's almost impossible to eradicate. An idea that is fully formed - fully understood - that sticks; right in there somewhere. "
Fear and doubt are planted like a seed. It starts out so small, that small sliver of what on earth am i doing, or I cant do this, or how do i do this, or what if? Its too small to notice it was even planted but it grows and grows until all you think about is fear.
Think about it…If I was to say, "Don’t think about Christie and Erika dressed up as purple polka dotted elephants cheerleading on a beach"…what is the first thing that enters your brain? Probably Christie and Erika cheering on a beach dressed as purple polka dotted elephants….this couldn’t possibly have entered your mind if I didn’t plant it like a seed just now!
This happens that easily. One bad back handspring makes you think that they are all scary. One girl next to you balks on a tumbling pass and makes you think that it might happen to you. Your friend has a tumbling block and you start to think "what if it happens to me?" Maybe you just see someone else fall and picture it happening to you.
Seeds of doubt and fear can be planted in an instant and in a trillion different ways. This is why ideas are the most resilient parasite. One tiny incident or thought can trigger something deep inside your brain. This is why mental toughness is KEY. Once the seed has been planted it is difficult to remove. The best bet is learning how to remove the seed when it is planted.
For example, this past weekend, I got a sliver of doubt in my brain that I am too old to tumble and that I could hurt myself simply because I saw to other people my age hurt themselves tumbling. I had a brief freak out before realizing that it was just a parasite of a thought. It was just a seed of doubt! How silly of me to think that just because someone else hurt herself that I would hurt myself. You need to be aware of these "parasitic thoughts" and learn how to recognize them, and then remove them from your brain. The longer a thought lingers in your brain, the more you obsess over it, and the more detrimental it can be.
Let’s all try and track our negative thoughts. As soon as you realize one is creeping in your mind, kick it out! Do not let any seeds of fear or doubts become planted in your brain! Great tumblers are mentally tough tumblers.
Dont be afraid to try!
"
I have been incredibly MOVED and INSPIRED by the athletes at Cheer Factor this month. May Mania has been incredibly stressful, crowded, and insane…but despite the high numbers in classes, our athletes have continued to work hard and improve. It seems as though every time I turn around, someone has landed a new skill or tried a new trick. It seems like every time I collect cards, there are a million new points to keep track of. In all of this Mania, I see incredible cheerleaders and incredible people emerging.Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
"The worst thing one can do is not to try, to be aware of what one wants, and not give in to it, to spend years in silent hurt wondering if something could have materialized...and never knowing"
I have been incredibly MOVED and INSPIRED by the athletes at Cheer Factor this month. May Mania has been incredibly stressful, crowded, and insane…but despite the high numbers in classes, our athletes have continued to work hard and improve. It seems as though every time I turn around, someone has landed a new skill or tried a new trick. It seems like every time I collect cards, there are a million new points to keep track of. In all of this Mania, I see incredible cheerleaders and incredible people emerging.Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
"Every accomplishment starts with the decision to try"
I want to encourage all of our athletes to think about their goals. If you are just showing up to hang out with friends or appease your coaches or parents, you will not reach your full potential. If you are coming to the gym for yourself, because you have goals, because you have not reached your dreams yet…then you will succeed. I’d like to remind everyone that it is all about one step at a time. It is about setting personal goals for yourself and not stopping until you reach them. It is watching someone else throw a crazy tumbling skill and thinking "Someday I will do that too".
Fun vs Delight
What is the difference between Fun and Delight? Routine and Flow? Winning and Success?
To most people, they sound the same. But the difference is enormous. The difference separates the good from the great, the happy from the miserable, the life-timers from the burnouts.
FUN? Fun is fleeting. Fun is instant. Fun is forgettable. Fun is simply having a good time doing something insignificant. Fun is playing "chicken in the hen house" at practice or trying on new sparkly dresses at the mall. Fun is winning a shiny trophy for putting in zero effort.
DELIGHT? Delight is everlasting. Delight stems from putting the work in. Delight is memorable. Delight is significant. Delight is landing your first back handspring without a spot. Delight is winning third place, beating three teams, when you have worked so hard to beat one team!
ROUTINE? Routine is doing the same thing day in and day out. Go to practice, stretch, run the routine, get critiqued, run the routine. Routine is emotionless. Routine is insignificant. Routine is something you "have to do" and that someone chooses for you.
FLOW? Flow is the perfect balance between boredom and anxiety. Flow is focused on the present. Flow is that perfect place when you are truly "In the zone". Flow is that feeling of ecstasy during a routine when nothing else matters but then and now. Flow is a great tumbling day, where you seem to fly across the diagonal every attempt. You and your environment create flow, and only you can choose to get in the flow.
WINNING? Winning is scoring the most points. Winning is getting first place. Winning is some outside source telling you that you did better than someone else. Winning is how others judge your performance.
SUCCESS? Success is achieving a personal best. Success is exceeding your expectations. Success is based on how well you felt that you did. Success is what you determine. Success is what makes you satisfied.
So why the play on words? Often times it is hard to step away from the crazy world of competitive cheerleading and think about what is best for each of us. Is this all about having fun? Getting into the routine of practice, of life? Winning at all costs?
I’d like to think that it is more than that. All Star cheerleading is an incredible sport where athletes of all ages and abilities can flourish. This sport allows athletes to push themselves, to make them believe that they are capable of anything they set their minds to. This sport allows people to grow as individuals and as a team. This sport has the power to create a sense of absolute delight. Every cheerleader will remember the first time they landed that one special skill alone or that one competition when the routine felt surreal. This sport has the power to exceed every day life and emotions. This sport gets athletes to feel the excitement of moving with a sense of flow. Every cheerleader will remember how it feels to compete, as if nothing in the world matters but that two minutes and thirty seconds. This sport has the power to make not just winners, but success stories. Cheerleaders will not remember every time they won first place, but they sure will remember every time they felt successful.
At Cheer Factor, we strive to make each cheerleader enjoy this sport for all it has to offer. I hope that each and every one of you (parents and coaches included) can take the time to reflect on this season and think of the DELIGHTFUL moments….times when time stood still in the FLOW of events….and times when you truly felt SUCCESSFUL.
To most people, they sound the same. But the difference is enormous. The difference separates the good from the great, the happy from the miserable, the life-timers from the burnouts.
FUN? Fun is fleeting. Fun is instant. Fun is forgettable. Fun is simply having a good time doing something insignificant. Fun is playing "chicken in the hen house" at practice or trying on new sparkly dresses at the mall. Fun is winning a shiny trophy for putting in zero effort.
DELIGHT? Delight is everlasting. Delight stems from putting the work in. Delight is memorable. Delight is significant. Delight is landing your first back handspring without a spot. Delight is winning third place, beating three teams, when you have worked so hard to beat one team!
ROUTINE? Routine is doing the same thing day in and day out. Go to practice, stretch, run the routine, get critiqued, run the routine. Routine is emotionless. Routine is insignificant. Routine is something you "have to do" and that someone chooses for you.
FLOW? Flow is the perfect balance between boredom and anxiety. Flow is focused on the present. Flow is that perfect place when you are truly "In the zone". Flow is that feeling of ecstasy during a routine when nothing else matters but then and now. Flow is a great tumbling day, where you seem to fly across the diagonal every attempt. You and your environment create flow, and only you can choose to get in the flow.
WINNING? Winning is scoring the most points. Winning is getting first place. Winning is some outside source telling you that you did better than someone else. Winning is how others judge your performance.
SUCCESS? Success is achieving a personal best. Success is exceeding your expectations. Success is based on how well you felt that you did. Success is what you determine. Success is what makes you satisfied.
So why the play on words? Often times it is hard to step away from the crazy world of competitive cheerleading and think about what is best for each of us. Is this all about having fun? Getting into the routine of practice, of life? Winning at all costs?
I’d like to think that it is more than that. All Star cheerleading is an incredible sport where athletes of all ages and abilities can flourish. This sport allows athletes to push themselves, to make them believe that they are capable of anything they set their minds to. This sport allows people to grow as individuals and as a team. This sport has the power to create a sense of absolute delight. Every cheerleader will remember the first time they landed that one special skill alone or that one competition when the routine felt surreal. This sport has the power to exceed every day life and emotions. This sport gets athletes to feel the excitement of moving with a sense of flow. Every cheerleader will remember how it feels to compete, as if nothing in the world matters but that two minutes and thirty seconds. This sport has the power to make not just winners, but success stories. Cheerleaders will not remember every time they won first place, but they sure will remember every time they felt successful.
At Cheer Factor, we strive to make each cheerleader enjoy this sport for all it has to offer. I hope that each and every one of you (parents and coaches included) can take the time to reflect on this season and think of the DELIGHTFUL moments….times when time stood still in the FLOW of events….and times when you truly felt SUCCESSFUL.
Taking the Risk to Go For It
When I was in 5th grade my gymnastics coach injured her back and was unable to spot anyone. At the time, I had a solid round off back handspring rebound but had never thrown a back tuck by myself. I had worked on them on the tumble track and had been spotted on the floor but hadn’t taken the next step. I’ll never forget the night I asked for a spot and she told me to simply "give it a shot" by myself. I threw it and completely busted on my hands and knees… BUT I THREW IT ALONE AND DIDN’T DIE!!! I was so excited. I threw it again and again and again. I didn’t land that pass for another few practices but I slowly figured out how to pull my feet and when to open up and how much I had to reach. I never asked for a spot on any skill again. Today I can throw any variation through to fulls, jump to tucks, etc. When I think about how many of our athletes refuse to throw a skill without someone spotting them, I can’t help but think…is a dependence on spotting holding us back?
There is a big difference with doing a skill with a spot versus doing a skill alone. The mentality is completely different. Lets say you are halfway through a layout and realize that you are not rotating fast enough. With a spot you can just wait until someone throws you over or catches you. When there is no spot, you need to know what to do to land safely. If you do that layout and are rotating too slow, you should know to tuck or pike to pull your toes underneath you in order to land safely. The more you throw the skill by yourself, the more you will be able to figure out how to make it work.
I am absolutely not saying that you should throw all of your skills alone right away. What I am saying is that there comes a point where your coach tells you to try it and that is when you should go for it! A lot of athletes (and their parents) are afraid of busting! BUT there is nothing wrong with falling, making mistakes, or not doing a skill perfectly while learning the skill. We cannot learn from our mistakes if we never make any. If the coach is always there to tap you on the back or catch you if you fall, you will never learn how to land the skill on your own.
The important thing is to learn how to fall safely. If you are doing a back tuck and over rotate, you need to learn to pull your arms in, tuck your chin, and land in a back roll. If you are doing a full and get lost in mid air, you need to channel your cat-like reflexes and make your feet meet the floor before your head. How many people have landed a standing tuck the first time they tried it alone? How many have fallen on their shins, knees, hands, etc 5-500 times before figuring it out? How many back handsprings have been back head springs before perfecting the skill? We can spot you day and night but until you actually GO FOR IT you will not actually feel how it feels to do it alone.
Tis the season for NEW SKILLS! I say we really kick ourselves into gear. Lets Go for these skills. Lets make mistakes! Lets bust all over the mat! Lets learn how to move our bodies safely no matter what the skill! Each time you bust…you get that much closer to landing! Next time your coach tells you to give it a shot by yourself…I’m asking you to GO FOR IT. It might not be perfect, you might not land it, but you WILL be able to eventually. Take that risk and the skill will be yours.
There is a big difference with doing a skill with a spot versus doing a skill alone. The mentality is completely different. Lets say you are halfway through a layout and realize that you are not rotating fast enough. With a spot you can just wait until someone throws you over or catches you. When there is no spot, you need to know what to do to land safely. If you do that layout and are rotating too slow, you should know to tuck or pike to pull your toes underneath you in order to land safely. The more you throw the skill by yourself, the more you will be able to figure out how to make it work.
I am absolutely not saying that you should throw all of your skills alone right away. What I am saying is that there comes a point where your coach tells you to try it and that is when you should go for it! A lot of athletes (and their parents) are afraid of busting! BUT there is nothing wrong with falling, making mistakes, or not doing a skill perfectly while learning the skill. We cannot learn from our mistakes if we never make any. If the coach is always there to tap you on the back or catch you if you fall, you will never learn how to land the skill on your own.
The important thing is to learn how to fall safely. If you are doing a back tuck and over rotate, you need to learn to pull your arms in, tuck your chin, and land in a back roll. If you are doing a full and get lost in mid air, you need to channel your cat-like reflexes and make your feet meet the floor before your head. How many people have landed a standing tuck the first time they tried it alone? How many have fallen on their shins, knees, hands, etc 5-500 times before figuring it out? How many back handsprings have been back head springs before perfecting the skill? We can spot you day and night but until you actually GO FOR IT you will not actually feel how it feels to do it alone.
Tis the season for NEW SKILLS! I say we really kick ourselves into gear. Lets Go for these skills. Lets make mistakes! Lets bust all over the mat! Lets learn how to move our bodies safely no matter what the skill! Each time you bust…you get that much closer to landing! Next time your coach tells you to give it a shot by yourself…I’m asking you to GO FOR IT. It might not be perfect, you might not land it, but you WILL be able to eventually. Take that risk and the skill will be yours.
3 D's of Motivation
I recently read an article that caught my attention. This article involved the Three D’s of motivation. Let me explain…
Then there are the rest of us. The best athletes in the world are the ones who have the most dedication. They make the decision to be better than even they think they can be…they make the decision to work towards that goal, no matter how easy or how hard that road may be…and then they dedicate themselves to making that dream a reality.
Which category do you fall into? Are you at the point where you want to just give up and move on? Are you content with your current skills and abilities?
OR…do you think that you can do more?… Do you KNOW that you can do more?
The direction, dedication, and decision is up to you.
- Direction. Only YOU can determine the direction of your athletic career. You have three choices; and I quote…"stop participating completely, continue at your current level, or strive to be the best athlete you can be."
- Decision. It is up to you to choose which of the three above choices you will work towards. Your choice will dictate the amount of time and effort you will put into your sport.
- Dedication. Once you have made the decision of your direction, you are the only one who can truly dedicate yourself. You are the only one who can feel that inner fire to push through the hard times. You are the only one who can work… when no one tells you to work. You are the only one who knows how deeply you desire to make your dreams come true…and only YOU can make those dreams a reality.
Then there are the rest of us. The best athletes in the world are the ones who have the most dedication. They make the decision to be better than even they think they can be…they make the decision to work towards that goal, no matter how easy or how hard that road may be…and then they dedicate themselves to making that dream a reality.
Which category do you fall into? Are you at the point where you want to just give up and move on? Are you content with your current skills and abilities?
OR…do you think that you can do more?… Do you KNOW that you can do more?
The direction, dedication, and decision is up to you.
Live your dreams
"While the dreamers are DREAMING their dreams, the goal setters are LIVING theirs"
It is not enough to just want a new skill. It is not enough to dream about being an amazing cheerleader. It is not enough to hope for a great tumbling day. If you want your dreams to come true, you need to MAKE them come true. Starting right now.
The name of the game is "action plans". Anyone can make one! The rules are simple:
It is not enough to just want a new skill. It is not enough to dream about being an amazing cheerleader. It is not enough to hope for a great tumbling day. If you want your dreams to come true, you need to MAKE them come true. Starting right now.
The name of the game is "action plans". Anyone can make one! The rules are simple:
- Know your goal. Dreaming about being amazing is not going to cut it. Know what it is that you want. Know what it is that you want to achieve.
- Make your goal both specific and measurable. For example, "I will land my double full all the way around on the floor". This goal is much stronger than "I want to be a better tumbler"
- Set your goal to a deadline. When we don’t think about how long it takes to achieve the goal, it makes it easier to put it off. It is also possible that we never start working on the goal. Lets modify my original goal to " I will land my double full all the way around on the floor by choreography this year"
- Write it down! This goal should be all over your life. Write it on post its and stick them around your room. Write it on the side of your water bottles. Write it on a big poster and hang it on your ceiling above your bed. Write it on facebook! Tell your friends! Tell your teammates! Tell your coaches! Remind yourself every single day that this is what you want and that you WILL make it happen.
- Make a plan. Your goal needs to be broken down into smaller, achievable goals.
- Break your goal into parts. For example: attempt double fulls on the tumble track, visualize double fulls 10 times a day, work single fulls on the floor-increase height and twist faster, condition calves and shoulders to increase power…etc
- Set the goals to a timeline. Begin with where you are at now, end with where you aim to be. Put your goals in order and give each small goal a deadline within the timeline.
- Set TODAY goals. This is easily done via calendar. Write the days you are in the gym, what you aim to achieve each day there. Also write down actions and plans to do outside of the gym such as visualize, condition, rest, etc.
- Follow the plan! Also do not be afraid to modify the plan! If you are progressing faster or slower than intended, accept it and feel free to add more goals and actions to the plan where needed.
- Remember those bad days and set backs happen to everyone. It is all right! Keep that goal in mind and keep pushing forwards.
If at first you don't succeed...try a different approach!
We’ve all heard the saying "If at first you don’t succeed…try, try, again." I’d like to propose an amendment to this saying to apply it to tumbling. I’d like you to believe…"If at first you don’t succeed…try a different approach".
Think about it. How often do you try a skill over and over and over and bust and bust and bust? How often do you hear your coach say the exact same thing over and over and over to you? It is great to try, try, and try again, but what if you are just making the same mistake over and over and over again? Maybe it is time to try something different. If you are doing a back handspring and falling on your head over and over and over, ask your coach what to do differently. If that doesn’t work, ask again. A bigger arm swing, a faster jump, stronger arm muscles, the position of your wrists, etc all factor into your landing. Maybe you haven’t figured out what to fix yet. If you do not try a different approach, you might not be able to land off of your head. Try a different approach.
Think about that one skill that scares the daylights out of you. How many times do you do the skill on the floor with a spot? You can try and try and try again but if you are not mentally ready to throw the skill alone, maybe it is time to try something different. Instead of throwing a standing back on the floor with a spot 48 times, maybe try and throw it on the tumble track alone. If the thought of throwing a standing back tuck alone makes you want to cry, maybe try a round off back tuck or a jump to back tuck first. Try a different approach.
Think about a time when you feel like you were just stuck. Maybe you’ve had a back handspring for three years but never progressed beyond that. Instead of just trying and trying and trying the same skill again, maybe it is time to try something different. If running tumbling just isn’t your thing yet, maybe try some back handspring stepouts or be really motivated and try a standing back tuck. If you feel stuck with the same skill set, try a different approach!
Next time you feel you are getting into a tumbling rut, talk to the instructor that you work best with and work most often with. Ask him/her what can I do DIFFERENTLY? What different skill can I try, what new technique can I try, what work at home can I try, where in the gym can I try and throw, etc. You can always email
HeatherAskHeatherCF@yahoo.com and I will answer! Remember, "If at first you don’t succeed…try a different approach!"
Think about it. How often do you try a skill over and over and over and bust and bust and bust? How often do you hear your coach say the exact same thing over and over and over to you? It is great to try, try, and try again, but what if you are just making the same mistake over and over and over again? Maybe it is time to try something different. If you are doing a back handspring and falling on your head over and over and over, ask your coach what to do differently. If that doesn’t work, ask again. A bigger arm swing, a faster jump, stronger arm muscles, the position of your wrists, etc all factor into your landing. Maybe you haven’t figured out what to fix yet. If you do not try a different approach, you might not be able to land off of your head. Try a different approach.
Think about that one skill that scares the daylights out of you. How many times do you do the skill on the floor with a spot? You can try and try and try again but if you are not mentally ready to throw the skill alone, maybe it is time to try something different. Instead of throwing a standing back on the floor with a spot 48 times, maybe try and throw it on the tumble track alone. If the thought of throwing a standing back tuck alone makes you want to cry, maybe try a round off back tuck or a jump to back tuck first. Try a different approach.
Think about a time when you feel like you were just stuck. Maybe you’ve had a back handspring for three years but never progressed beyond that. Instead of just trying and trying and trying the same skill again, maybe it is time to try something different. If running tumbling just isn’t your thing yet, maybe try some back handspring stepouts or be really motivated and try a standing back tuck. If you feel stuck with the same skill set, try a different approach!
Next time you feel you are getting into a tumbling rut, talk to the instructor that you work best with and work most often with. Ask him/her what can I do DIFFERENTLY? What different skill can I try, what new technique can I try, what work at home can I try, where in the gym can I try and throw, etc. You can always email
HeatherAskHeatherCF@yahoo.com and I will answer! Remember, "If at first you don’t succeed…try a different approach!"
Stretching for flexibility
Hello again! We discussed the benefits of dynamic stretching before practicing and exercising so now lets talk about proper STATIC STRETCHING for AFTER EXERCISING.
Static stretching is basically holding still in a stretch for an extended period of time. These stretching techniques are great for full body flexibility and range of motion. In cheerleading, athletes need to be flexible for tumbling, jumping, and stunting. While static stretching is not the quickest way to increase flexibility, it is one of the safest methods. It is important to note that young athletes are still developing and certain types of flexibility training can be harmful! When performed consistently and correctly, a static stretching routine will benefit all cheerleaders, especially young flyers!
Here are a few rules of thumb for a static stretching routine:
1.2.
3.
4.
5.
6.
7.
8.
9
. Stretch out both sides of the body equally. Placing an emphasis only on the leg you fly on can be detrimental to your coordination, balance, and spinal health. If you start to feel sharp pain, release the stretch immediately Breathe out as you stretch and continue to breathe as you hold it. Ease slowly in and out of the stretch. Do not bounce! Perform stretching exercises at least 3 times a week and ideally 5 times per week. Repeat each of the stretching exercises 2-3 times in a row. Hold each stretch for 30 seconds. Complete a range of stretching exercises for different muscle groups, not just one. Only perform stretching exercises when the body is warm. This can be at the end of a training session or following 10 minutes of light aerobic exercise. Heather
Stretching for flexibility
Hello again! We discussed the benefits of dynamic stretching before practicing and exercising so now lets talk about proper STATIC STRETCHING for AFTER EXERCISING.
Static stretching is basically holding still in a stretch for an extended period of time. These stretching techniques are great for full body flexibility and range of motion. In cheerleading, athletes need to be flexible for tumbling, jumping, and stunting. While static stretching is not the quickest way to increase flexibility, it is one of the safest methods. It is important to note that young athletes are still developing and certain types of flexibility training can be harmful! When performed consistently and correctly, a static stretching routine will benefit all cheerleaders, especially young flyers!
Here are a few rules of thumb for a static stretching routine:
1.2.
3.
4.
5.
6.
7.
8.
9
. Stretch out both sides of the body equally. Placing an emphasis only on the leg you fly on can be detrimental to your coordination, balance, and spinal health. If you start to feel sharp pain, release the stretch immediately Breathe out as you stretch and continue to breathe as you hold it. Ease slowly in and out of the stretch. Do not bounce! Perform stretching exercises at least 3 times a week and ideally 5 times per week. Repeat each of the stretching exercises 2-3 times in a row. Hold each stretch for 30 seconds. Complete a range of stretching exercises for different muscle groups, not just one. Only perform stretching exercises when the body is warm. This can be at the end of a training session or following 10 minutes of light aerobic exercise. Heather
Beginning Stretching
Hey guys! I thought it would be appropriate for my first entry to be about one of the things every athlete in my classes hears me preach about. It is also the first thing athletes do when they walk into the gym. STRETCHING!It makes me cringe to see people sitting on their butts, pulling one arm across their chest, and chatting away for ten minutes. Does this actually prepare you for practice? NO. Does this magically prevent injuries? NO. So why do we do it every day?
The culprit is called static stretching- or holding one stretch in place for a long period of time. Most of us –parents included- grew up on the belief that you have to "stretch" before working out so you don’t pull a muscle. THIS IS NOT TRUE.
So why is static stretching both unnecessary and counter productive? Research proves that pre-exercise static stretching actually has a NEGATIVE effect on subsequent performance. This is because static stretching OVER stretches the muscles. Think of a rubber band. When you stretch it and then release it, it snaps back into position quickly. Think of the same rubber band after it has been stretched again and again and again. It does not snap back into place as quickly, if at all. Our muscles work the same way. If we over stretch them before exercise, they will not contract as quickly. In cheerleading, athletes need their muscles to snap into different positions very fast. Take a toe touch for example. Athletes must snap their legs up and then snap them back together in a matter of seconds. If their legs are over stretched, the snap will not happen as quickly.
But doesn’t static stretching prevent injuries? NO. To prevent injury in our sport, athletes require two important things prior to exercise. The first is for the body to be warm with blood actively flowing to the muscles. The second is adequate range of motion (ROM). ROM is the ability to move joints in a variety of ways- such as the shoulder moving in circles. Both of these factors prevent pulled muscles and improve subsequent performance.
So what should athletes be doing before exercising? DYNAMIC STRETCHES!
Dynamic stretches are fast movements that stretch the muscles to a new ROM. These stretches should be performed repeatedly, starting off with small movements and progressing to larger movements. When performed properly, dynamic stretches elevate the body’s core temperature (warming up), increases ROM, decreases muscle and joint stiffness, activates the nervous system, and prepares motor units (units within the muscles) for quick movement. So what about flexibility? We need our cheerleaders to be flexible right? YES…BUT stretching for flexibility should not take place at the beginning of an exercise session. Stretching for flexibility should be done at the conclusion of a work out. Static stretching is GREAT for increasing flexibility at the end of practice when the body is warm, the muscles are tired, and ROM is increased. Best of all, the body can be as loose as a noodle for the next few hours and it will not have a negative effect on the cheerleader’s day. The flexibility gained at the end of a workout will be enhanced and maintained through the dynamic stretches at the beginning of the next session.
Overall, cheerleaders need to engage in DYNAMIC STRETCHES for warm ups rather than static stretching. We do this in every class that I teach but it is time for our athletes to transfer this over into all of their warm-ups. There will be a list of Dynamic stretches posted in the gym at Cheer Factor for all of our athletes to follow!
Best of luck and happy training,
Heather
The culprit is called static stretching- or holding one stretch in place for a long period of time. Most of us –parents included- grew up on the belief that you have to "stretch" before working out so you don’t pull a muscle. THIS IS NOT TRUE.
So why is static stretching both unnecessary and counter productive? Research proves that pre-exercise static stretching actually has a NEGATIVE effect on subsequent performance. This is because static stretching OVER stretches the muscles. Think of a rubber band. When you stretch it and then release it, it snaps back into position quickly. Think of the same rubber band after it has been stretched again and again and again. It does not snap back into place as quickly, if at all. Our muscles work the same way. If we over stretch them before exercise, they will not contract as quickly. In cheerleading, athletes need their muscles to snap into different positions very fast. Take a toe touch for example. Athletes must snap their legs up and then snap them back together in a matter of seconds. If their legs are over stretched, the snap will not happen as quickly.
But doesn’t static stretching prevent injuries? NO. To prevent injury in our sport, athletes require two important things prior to exercise. The first is for the body to be warm with blood actively flowing to the muscles. The second is adequate range of motion (ROM). ROM is the ability to move joints in a variety of ways- such as the shoulder moving in circles. Both of these factors prevent pulled muscles and improve subsequent performance.
So what should athletes be doing before exercising? DYNAMIC STRETCHES!
Dynamic stretches are fast movements that stretch the muscles to a new ROM. These stretches should be performed repeatedly, starting off with small movements and progressing to larger movements. When performed properly, dynamic stretches elevate the body’s core temperature (warming up), increases ROM, decreases muscle and joint stiffness, activates the nervous system, and prepares motor units (units within the muscles) for quick movement. So what about flexibility? We need our cheerleaders to be flexible right? YES…BUT stretching for flexibility should not take place at the beginning of an exercise session. Stretching for flexibility should be done at the conclusion of a work out. Static stretching is GREAT for increasing flexibility at the end of practice when the body is warm, the muscles are tired, and ROM is increased. Best of all, the body can be as loose as a noodle for the next few hours and it will not have a negative effect on the cheerleader’s day. The flexibility gained at the end of a workout will be enhanced and maintained through the dynamic stretches at the beginning of the next session.
Overall, cheerleaders need to engage in DYNAMIC STRETCHES for warm ups rather than static stretching. We do this in every class that I teach but it is time for our athletes to transfer this over into all of their warm-ups. There will be a list of Dynamic stretches posted in the gym at Cheer Factor for all of our athletes to follow!
Best of luck and happy training,
Heather
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