Universal Cheerleaders Association - Where America Cheers:: HomeSafety Month

Progressions
Bill Ahern

As a coach or participant in cheerleading two of the main goals should be maintaining the safety of all participants and putting the participants in a position to do the best they can. The best way to accomplish these goals is to use a logical progression to learn how to perform cheerleading skills. Whether you are talking about a stunt that takes 4 people or a pyramid that takes 16 or a tumbling skill for one individual, progressions help to protect the members of your squad and also help them to do the best they can.

Using progressions to learn skills means to learn technique from basic to advanced to elite and from a low level to a higher level. Progressions train the body to develop “memory of movement” or “muscle memory” which is what allows a participant to perform skills properly. Like riding a tricycle before riding a bike with training wheels before riding a bike without training wheels, proper technique becomes second nature.

In a progression there will be certain skills which, after you work on them, you will not use again as a stunt. These are in place to teach specific techniques so that the faster or more efficient way of doing a similar skill can be mastered quickly and safely.

Progressions also teach you to work with other members of a team at a lower level before advancing to a higher level of skill. You want your cheerleaders who are working as a stunt group to develop timing and trust at a lower level (skill and height) before advancing to elite skills at an extended level. A new group working together for the first time should not start out with extension prep or extended level stunts. They should first work on a double based shoulder stand (a climbing skill that teaches weight transfer and some timing between bases) before working skills that require timing at a much faster speed like an elevator extension or a ground up liberty. A more elite example would be that a stunt group should work on elevator extensions and pop cradles before a basket toss.

Because of the sheer number and variety of skills, there is no “set” progression that includes every skill. The main thing to consider with a progression that you use is the following:

1.	Start at a low skill level
2.	Start the stunt at a low height level (below shoulder level then shoulder level) and then progress to higher level
3.	There are similar techniques throughout the skills that build to more advanced levels

Here is a sample list of some skills and the order that will help you to develop the progression list for your squad:

The following stunts/drills teach climbing skills

Step-up Drill (can use double based thigh stand as well)
L-stand (teaches top standing on one leg at a low level)
Step-up shoulder straddle

These stunts teach climbing skills & weight transfer (one position to another or one base to another)

Walk up double base shoulder stand
Walk up single base should stand
Pick up to elevator prep
Pick up to post/shoulder stand

These stunts teach timing and lifting through shoulders (another way to control weight for top person)

Hang Drill
Elevator prep
Elevator Extension
Walk-in to multi base extension
Walk in to multi base liberty (use brace if needed)

Even though it may seem slower for your squad to use progressions, will have an easier time with less risk when you are working on the more difficult skills. This is because you will have learned the correct technique and memory of movement to increase skill and lessen the risk of injury.

Fueling for a Safe Performance - Karen M. Lew, MEd., ATC, LAT

The nutritional habits of a cheerleader can make or break their performance. Nutrition and strength and conditioning work together to assist the athlete to become well rounded. In today’s society, eating appropriately is difficult, but I refer to the body as a brand new car. When you purchase a brand new car that requires high octane gas, you will not put diesel in it. It is the same thing for an athlete preparing for a competition or performance. The optimal diet would be to eliminate any fast food, foods that are high in fat, junk food, or food that does not offer nutritious value. The best philosophy to use is moderation and regardless of your situation and surroundings, it is making wise decisions that make a difference.

Athletes are often busy and on the run. Just as you plan out practices, strength and conditioning, I encourage all athletes to plan out their diet in advance. Optimizing athletic performance using proper nutrition is essential. According to Tavis Piatoly, RD, nutrition can be an athlete’s secret weapon by following four simple tips. The first tip suggests developing a habit of eating frequently and planning out snacks and meals. The statement Breakfast of Champions is not a joke, breakfast is the basis of your day and the fuel you need to get your day started. Make time for a healthy breakfast, your body has typically been without food for 10 or more hours and needs some energy to get going. If you skip breakfast, it increases your chances of overeating later in the day. Planning and preparation is the key to success. In order for the athlete to performance their best; they should consume a proper diet. The fourth and final tip is part of the first tip, eat often but make snacking healthy. Healthy snacking is essential for the athlete if their goals are to improve energy and overall health, increase strength, and maximize recovery.

Proper nutrition is what provides the body with the energy it needs to perform and to perform at optimal levels. In addition to eating right, it important to have a safe and structured strength and conditioning program that each member of the team will experience some type of benefit.

Creating a Nutritious Diet For Peak Performance:

Plan your meals ahead of time.
Snack healthy and snack often.
Make healthy and wise decisions.
Remember that eating healthy is a lifestyle.

Healthy Snack Ideas:

Fruit
Nuts
Energy Bars
Granola Bars
Peanut Butter
Whole grain snacks
Trail Mix
Yogurt
Hummus and Vegetables
Chex Mix

Things to consider:

Limit soft drinks
Drink as much water as possible
Do not skip meals
Crash diets do not work
Changing your eating habits take time, do not give up
Take time to plan your meals

Are you tired of hearing about the nagging injuries, the muscles soreness, etc? Then it is time to review and update your current strength and conditioning plan for your team. Over the past several years, strength and conditioning has changed the suggested types of exercises but one thing that has not changed is the need for the program to have value to the cheerleader and to do it safely.

We have a few suggestions when it comes to strength and conditioning. The optimal conditioning program regardless of free weights, machines, core body toning, or an aerobic workout will include both a warm-up and cool down (also referred to as a warm down). The warm-up and cool down are essential components of your injury prevention program.

Most teams do not have the facilities to complete a comprehensive weight training program that can be completed using solely machines or free weights. However, if you are a team that has a weight room, strength and conditioning coach, or the necessary equipment, a program that has the cheerleaders doing a balance of weightlifting and cardiovascular endurance/aerobic activities would be beneficial. A suggestion would be to work Upper Body on day 1, Abs and Back on Day 3, and Lower Body of Day 5. On days 2 and 4, add a variety of Cardiovascular activities can include jogging, running, swimming, or any activity that gets them moving.

Circuit training has regained a bit of its popularity. Circuit training can be done almost anywhere if you are not using weights and offer a variety of exercises at each circuit can be created for the exact number of people on the team or divide the team into partners. If you have 18 people on the team, you can do eighteen different stations. A station should last for one minute and have between 30 and 60 seconds minute rest interval in between each station. A list of suggested stations can be found in the box to the left. Circuit training can be used to develop strength as well as cardiovascular wellness. It is important to remember that circuit training is not a type of exercise but rather how the session is structured. The circuit can be used in almost any setting as it offers variety and a cardiovascular component to the workout.

Body toning, flexibility and sculpting are very popular amongst celebrities currently. This is something that can be done during each practice session. In order to have a productive routine, it will require that you have physio-balls (large exercise balls), resistive bands, medicine balls, and a space where the cheerleader can spread out for flexibility and tonight exercises. A list of flexibility and toning exercises can be found in the box to the left.

Circuit Training Suggested Stations:

Push-ups
Sit-ups
Jump Squats
Squats
Single leg squats
Body weight rowing
Step-ups
Crunches
Single leg balance
Leg lifts
Traveling lunges
Standing Crunches
Bridges
Side Bridge

Flexibility:

Hamstring Stretching
Yoga
Pilates
Hip and Groin
Standing Quad
Single Hamstring
Heel Raises

In deciding what your team or squad will do, keep in mind the basics. Nutrition and exercise are directly linked to performance and the safety of each performance. Many of you have programs and protocols for both nutritious eating and exercise but let March and National Cheerleading Safety Month serve as an opportunity to review and revisit what your are currently doing. Get the most out of your team!!!

References:

1.	McArdle W. D., Katch, F. I., and Katch V. L. (1999). Sports and Exercise Nutrition. Philadelphia: Lippincott Williams and Wilkins.
2.	Piattoly, T (2010). Oral Presentation. Louisiana Athletic Trainers Association Summer Symposium, July 2010. Registered Dietician, New Orleans Saints and Elmwood Fitness Center
3.	Vetter, Rheba E; Symonds, Matthew L. Correlations Between Injury, Training Intensity, and Physical and Mental Exhaustion Among College Athletes. The Journal of Strength & Conditioning Research. 24(3):587-596, March 2010.
4.	Wilmore, J.H., Costill, D. L. (1988). Training for Sport and Activity: The physiological Basis of the Conditioning Process. Dubuque, IA. William C. Brown

March is National Cheerleading Safety Month - Jim Lord

March is National Cheerleading Safety Month, spotlighting the importance of safety all year long.

Why March? Because March is the month when many programs start winding down the season and begin to look toward the future. As coaches put together plans to select the new team and set goals for the next year, safety should be the first thing on the checklist.

Cheerleading is obviously a highly athletic activity and it should be treated as such by all involved. Safety in athletic programs comes about by thorough preparation, and that is what this month should be about.

Though major injuries are rare when compared to other sports like football, they are always a risk. Therefore it is imperative that your program have a practiced Emergency Action Plan. This ensures that the injured athlete receives the fastest medical response possible. The AACCA has a sample plan and guidance at http://www.aacca.org/eap.

The best emergency plan is one that is prepared and never needed. The goal of any safety program should be to prevent injuries from occurring in the first place. As with most athletic activities, the key to preventing injuries is through thorough preparation. The key to preparation is having proper supervision by a qualified coach.

A qualified coach is one who makes sure their athletes are ready to perform and only attempt skills they are safely prepared to perform. The term used to describe this is "performer readiness". The keys to performer readiness are proper warm-up and stretching, conditioning, environment, nutrition and skill progression. In addition to performer readiness, a qualified coach will insist on following recognized safety rules and will continue to educate themselves on the latest safety standards in cheerleading.

The next couple of months will be instrumental in the development of cheerleading programs around the country. Join "National Cheerleading Safety Month" on Facebook at aacca.org/safetymonth and stay tuned here for more in-depth information on each of the important areas outlined above and help us keep cheerleading safe!

Jim Lord is the Executive Director of the American Association of Cheerleading Coaches and Administrators and is recognized as one of the leading cheerleading safety advocates and authorities in the world. For more information on the AACCA, visit http://www.aacca.org

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