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:

1. 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.
2. Pack heaviest objects into the backpack first so they are carried lower and closest to the body
3. Lift your backpack by using your leg muscles not by bending at the hips and lifting with your back.
4. Keep heavy books and binders in your locker/desk as often as possible!
5. 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 three…Practice and Prepare! The more you prepare yourself for the demands of your routine, the less stress you will have at your practices, and the better you will compete! Outside of the gym-visualize the routine, go over the dance in your mind, mark the routine in your living room, condition your body (jump rope/run/cheer jack etc for 2 minutes and 30 seconds). Inside the gym- perform your routine sharp with facials every time, start jumping or tumbling during marks even when not required, etc.
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!