Prepare, prepare, and prepare some more

        As summer starts to wind down that means that tryouts are right around the corner! What we're going to discuss today is a simple way for you to take care of some of those tryout day nerves; becoming familiar with your surroundings.
        When athletes enter new surroundings it can throw them off sometimes simply because of the minor differences.  If you have access to the gym that you will be trying out at try to get there a few times before the tryouts.  When you get there act as if it is the day of tryouts and do a walk through of what you might be doing that day from beginning to end.  If you can do this 2 or 3 times before your tryout you'll be the most prepared person to tryout!
        If you only have access to where your tryouts are the day of try to get there early.  When you get there early try to visualize yourself doing the routines your going to do.  Although you wont be able to get a lot of practice in you will still be able to get used to your surroundings. making it so that you can  focus more on dominating your tryout!
        Above all always be confident in what you're doing and do it with a smile! Good luck everyone!


"By failing to prepare, you are preparing to fail." - Benjamin Franklin

Try-out Tips!

Try-outs are going to be here before we know it! They are quickly approaching and I want everyone to be as prepared as possible. This is a very stressful time for some kids so I am going to give you a few tips to try and ease the nerves.




1. Attend prep clinic if possible          Make sure that any open gym or clinics that your school has you are at! This shows that you are dedicated and that you really want to be part of the program. This also allows you to meet other people within the program. You will have a feel for how the program is run before you try out. It is also great because the coach will know you before the try out process begins!


2. Throw skills you have mastered
A coach never wants a try out athlete on their team. These are athletes that only throw skills at try outs. When trying out make sure you are only doing skills that you have mastered and can maintain through out the season. You also don’t want to get hurt before even making a team. When throwing a skill that you haven’t mastered yet you increase your chance of injury. If you have never tried a standing tuck before, try outs is not the best time to just go for it.


3. Look the part
No coach wants you to show up to try outs looking like you just rolled out of bed or you are coming back from the beach. You don’t need to look like you are going to prom though either. What you picture an All-American cheerleader to look like is probably how you should appear at try outs. A very clean look with natural make up, hair pulled back with a bow and an appropriate outfit. Putting on some red lipstick won’t hurt either :)


4. Have fun 
When you have fun doing something it shows on your face and makes it much more enjoyable for you and a coach to watch. Most teams that win national championships say that the performance that they won with was the most fun they every had. When ever a team has their best performance it tends to be when they have the most fun. The same will occur when trying out. If you have fun and do your best then there is nothing else you can do and it is up to the coaches if you want the team.


5. Be confident
It is a lot easier said then done I know, but the most important thing is to not be nervous and to be confident. You will be throwing skills that you have mastered so you shouldn’t be nervous about that. Right after learning the dance and cheer, make sure you practice it a lot! Memorize it and then practice, it will become muscle memory. Confidence shows in every step you take. Be so confident that you rub off onto others.




Remember you do cheerleading because it’s fun and you love it. Show the coach why you belong on the team and have fun! Smile big! I wish everyone the best of luck! If you have any questions or want more tips just ask! 

Injury Prevention Tips!

How many of you have had an injury of any kind? How many of those injuries came at bad times? Well I use to be that athlete that claimed I never got hurt. I have never broken a bone, sprained a joint, or strained a tendon or muscle. But I have been hurt before. I was (and still am) the girl that is afraid to say that I'm hurt, so I never really go to the doctor, I just work through the pain. This is not a good thing. A couple months ago I got hurt and I never stopped practicing and working out. I did not change my life style in anyway, and that caused me to continue to have issues throughout the last couple of months. Injuries are unexpected and never come at a "good" time. But if we don't take care of ourselves those injuries will linger. Injuries happen, but there are ways to treat them and ways to prevent them. 

1. Be proactive: 

Make sure you are conditioning and pushing yourself, but do not over work. Prepare yourself prior to the start of the sports season by working out, stretching and eating right. Everyone needs a day or two completely off to let their body rest, so take a rest day. Stretch before and after exercising. Make sure you do a proper warm up prior to exercising. Fuel your body with nutritionally valuable food. And finally, STAY hydrated!

2. Be aware: 

As soon as you feel like something is not right, tell someone; a coach, a parent, or a doctor. The longer you wait to get the injury looked at, the worse it can get. Do not be afraid to admit that you are hurt. Know your body, if something feels wrong, chances are there something is not right. Know your body, know your limits.

3. Be smart with treatment:

Listen to your doctor or athletic trainer. If they say not to do something, do not do it. Do exactly what they say. Ice is your best friend immediately after certain injuries to control swelling. Swelling can be a cause of pain so if you limit the swelling, you might limit the pain as well. Rest. Just rest. Continue to eat well and stay hydrated.

4. Other tips:

Don't go half on anything. If you aren't going 100% and completely committing, you are putting yourself at risk for injury. Don't do anything you are not ready for. Use technique when you are tired; you do not want to put more stress on your body in a wrong way. If you do get hurt, stay POSITIVE! You will get better.

Injuries stink, but they happen to everyone. These are just a few ways to prevent injuries from getting worse, or happening all together. 

Will You Be Mentally Prepared Like Overall #1 NFL Draft Pick Eric Fisher?

If you did not know the NFL 2013 Draft started last Thursday and ended on Saturday.  As I sat watching these young NFL hopefuls wait patiently to hear their name called, I couldn’t help but think about how the selection process of any sport, regardless of level, is a nerve-wracking experience.  However, with both physical and mental preparation this selection process can be a less stressful experience. 

I came across a great article  from www.sportpsychologyfootball.com on Eric Fisher who was the overall #1 draft pick going to the Kansas City Chiefs.  Fisher is an outstanding athlete who pushed himself physically everyday.  But what is even more interesting is that he also took the time to work on his mental toughness which helped him to keep focus on his goal of one day playing in the NFL.  Fisher explains that his “mental preparation for football provided the ability to maintain focus on goals and improvement.  This mental focus allowed for great success both in the weight room, and on the football field.”

Soon tryouts will be upon us and just like Eric Fisher you will be waiting patiently to hear if you have been selected for your team.  Take the time to build up your mental toughness so you will be 100% prepared for the tryout process.  The coaches and judges like to see a confident athlete standing before them. 

If you are looking to increase your confidence and become more mentally prepared before tryouts Cheer360 can help!  Don’t let your nerves get the best of you when it matters the most, start a mental training regimen today!

Kristen Perri is Cheer360’s Co-Founder and Director of Mental Fitness.  She holds a masters degree in Sport Psychology, is a certified Mental Game Coach, Sport Hypnotist and Personal Trainer.  With over 8 years of cheer coaching experience, Kristen has coached all skill levels including middle school and junior varsity. Currently, Kristen is the Head Varsity Coach of a major Long Island Cheerleading Program. 

Behind the judges table: 3 tips to get you ready for tryouts

Cheerleading tryouts for some athletes can be an intimidating and nerve-wracking experience.  Many cheerleaders tend to focus their energy on major skills that coaches often look for (stunts and tumbling) but forget about the basic components that can improve your score tremendously. 

Tip 1: Show up to tryouts with a competitive mindset.  Showing a tremendous amount of spirit, no matter what you’re doing, can set you apart from your competitors.  This begins by arriving to tryouts every day at least ten minutes before the practice is set to begin.  This will allow you time to put your stuff away, put your sneakers on, and begin to mentally prepare for what the day is about to bring.  “Looking the part” is extremely important as well.  Make sure you are wearing the designated clothing required for tryouts, your hair is pulled back neatly with a bow, you have removed all jewelry from your body, and your nails are cut short.  All of this shows the coaches and the judges that you are invested in becoming a part of their team and ready to meet any challenges that await you.

Tip 2: Work on improving basic technique and skill level during your off-season.  As a coach at the high school level, I expect all cheerleaders to show up to try-outs with perfect jumps.  This does not mean that you have to have the highest jumps, but what it does imply is that you should have perfect technique in your approach to your jumps and throughout the skill.  As a cheerleader, the only way to improve on this fundamental skill is by practicing them every day on your own!  Setting aside at least 30 minutes a day to work on stretching and your jumps in front of a mirror can help you obtain the flawless jumps that you have been working towards, impressing everyone that is watching you.

Tip 3: Take care of your body when you are away from the mat.  Make sure you’re eating a well-balanced diet to ensure you are gaining proper nutrition.  This will allow you to have enough energy to get through anything that tryouts may bring.  Getting enough rest each night is equally important because it helps your mind and body recover from all the stressors that tryouts brings, helping you to prepare for the upcoming days.  Lastly, make sure that your aerobic and anaerobic endurance is at its peak performance.  This comes from implementing an aerobic and anaerobic training program at least 6 weeks prior to tryouts.

 

 

Shari Tarburton is Cheer360’s Co-Founder and Director of Educational Programming.  She is a New York State Certified Health and Physical Education Teacher, a certified Personal Trainer and Mental Game Coach, and a Varsity cheerleading coach.