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The Fear of Tumbling

 Written by:  Coach Sari

It is completely normal to be scared to try tumbling for the first time.   Or, maybe you got hurt and getting hurt created the fear.  Remember, you can get hurt doing almost anything, and you can not allow the fear to stop you.   Here are some things to remember to help you get over your fears:

1. Always be cautious.

2. Do not tumble without a professional there.

3.  Use specific equipment provided in a professional gym to learn.  For example,  a trampoline is an excellent tool to use.   It gives you an extra bounce and allows you to get the feeling of how its supposed to feel when you do that trick on the floor.   Also, if you fall on a trampoline, is doesn't hurt like it would if you were on the floor.

4. Always stretch before you do anything as stretching helps prevent injuries. 

5.  Visualize yourself doing the skill.  Picture yourself not only completing the trick, but doing it well.  Feel what it is like to be in the air and what it is like to land it safely!

6.  BE CONFIDENT!  Being confident can also help prevent injury as tumbling is at least 50% mental.  If you believe you can do it, train hard, and give it your best, chances are you can.

 

So, before you just try something, use your head and ask yourself:   "Is this a safe situation for me?" if the answer is yes.  GO FOR IT!

 

How to do a Back Tuck

 Written by:  Coach Sari

To begin, if you do not have a Back-hand-spring yet then you are not ready for a Back Tuck.   Once you have mastered the Back-hand-spring, you will be ready to learn your Back Tuck.

Here are the steps for your Back Tuck:

1.  To begin, you start with your hands by your sides, standing straight up. Do NOT sit back like in a back-hand-spring.

2.  Jump STRAIGHT UP with your hands swinging by your ears like the touchdown
motion.

3.  When your body is as high as it can jump, tuck your legs into your chest. DO NOT have your legs bent behind you.   Also, DO NOT throw your head or chest backward, tucking your legs in will give you the flipping momentum.  For the tuck you can grab you knees and pull them inward.

4. When you land, absorb the landing with your knees bent and feet together.  To clean, stand up straight.

Here are some exercise to help you build your up your muscles to get a great Back Tuck:

*  You can do squats to build the muscles in your legs so you can jump higher. 

*  Try standing against a wall in a sitting position for one minute.

Also, check out our CHEERLEADING CONDITIONING section for more exercises.

How to do a Back Handspring

 Written by:  Coach Sari

Are you ready to start your Back Handspring?  Here are some things you should know:

Prerequisite:  Back bend or bridge.

Remember:  If you do not have a back bend or bridge yet, then you are not ready for a Back-Hand-Spring.

1. First you start with you hands by your sides, standing straight up.

2. Sit back like you're about to sit in a chair.

3. Then at the part where you're about to fall because there really is no chair there, jump back.

4.  While jumping back, swing your arms up over your head.  Your arms should now be squeezing your head tightly and your elbows locked out.   If you bend your elbows you WILL hit your head on the ground.

5.  After jumping back onto your hands, you should be in a handstand position.   Now, snap your feet down hard for the landing.

Here are some tips to remember:

· Squeeze your abs the entire time.

· DO NOT try this by yourself.  Only learn with a qualified coach.

· You should first try it with a spotter on a trampoline or cheese mat.

· Once you have it on a cheese mat by yourself, you can work your way down the mat onto the floor.  The further down the mat, the harder it gets and it allows your muscles to get used to doing it.   It is like lifting weights,  you begin with light weights and work your way up as you get stronger.

Cheerleading Dismounts

Written by:  Coach Sari

A dismount is the way a stunt is completed or how the Flyers come down.  There are numerous dismounts and you can make your own variations by adding a twist or tumbling skill like a flip.  Here are some of the basic and most popular dismounts:

Hands Dismount:  This is usually done by beginners in the Double Thigh Stand or Prep.

· The Bases take their outside hands and hold the hands of the Flyer.  As the Flyer jumps down, the Bases catch her under her armpits with their other hands.  For an example, please click on DOUBLE THIGH STAND STUNT.

 

Shove drop:  This is also called a shove wrap.   For an example, please click on PREP SHOVE DROP.

•   Bases will shove the flyers feet together.   As the Bases drop the Flyer, the Bases will catch her as the wrap their arms around her waist.
    •   The Flyer will have arms extended in front of her to hold the Front Spotter’s hands and squeeze everything together and stay in an up right position.
    •   The Back spot should hold on to flyer the entire time as she comes down.
    •   The Front spot will grab the flyers hands and help down.


Cradle:  This is an advanced dismount and has several variations like a single or double twist.  For detailed video examples, please click on CHEERLEADING CRADLE. 

    •   Bases will dip when the back spot calls "cradle! 1, 2".  On the "1" you dip with your legs the same way built the stunt.   On "2" you will toss the Flyer.   The reason for counting is so that you and the other base can toss the flyer at the same time.  After you toss, leave your arms in the air and catch your flyer. Make sure to keep your back straight or you will end up hitting heads with your other base. Absorb the catch by bending your knees.

    •   The Flyer will start with hands in a High V and stay very tight.  As you are tossed stretch your body like you are reaching for the sky.  The second you feel like you are on your way down, slap you hands to your sides and pike your legs slightly in front of you.

    •   The Back spot will help toss and look  to slide their arms under the Flyer’s armpits.

    •   The Front spot should help toss the Flyer and then move to the side to catch the flyers feet.   Remember, if you do not move you will get kicked in the face.

 

Full down:  This is a cradle with 1 full twist.
    •   Base, Backspot, and Frontspot will do the same as the cradle
    •   Flyer does exactly the same thing as in the cradle but instead of  slapping your hands straight down, you will pull your arms and hands to the left. Also you will look to the left because looking over your shoulder
will help you spin.


Double down:  This is a cradle with 2 full twists.
    •   Base, Back spot,  and Front spot again will do the same as a cradle.
    •   The Flyer will do the same as in the full down but this time pull harder and don't open up after you go around once. Stay tight to continue spinning for a second revolution.

 

Written by:  Coach Sari

A dismount is the way a stunt is completed or how the Flyers come down.  There are numerous dismounts and you can make your own variations by adding a twist or tumbling skill like a flip.  Here are some of the basic and most popular dismounts:

Hands Dismount:  This is usually done by beginners in the Double Thigh Stand or Prep.

· The Bases take their outside hands and hold the hands of the Flyer.  As the Flyer jumps down, the Bases catch her under her armpits with their other hands.  For an example, please click on DOUBLE THIGH STAND STUNT.

 

Shove drop:  This is also called a shove wrap.   For an example, please click on PREP SHOVE DROP.

•   Bases will shove the flyers feet together.   As the Bases drop the Flyer, the Bases will catch her as the wrap their arms around her waist.
    •   The Flyer will have arms extended in front of her to hold the Front Spotter’s hands and squeeze everything together and stay in an up right position.
    •   The Back spot should hold on to flyer the entire time as she comes down.
    •   The Front spot will grab the flyers hands and help down.


Cradle:  This is an advanced dismount and has several variations like a single or double twist.  For detailed video examples, please click on CHEERLEADING CRADLE. 

    •   Bases will dip when the back spot calls "cradle! 1, 2".  On the "1" you dip with your legs the same way built the stunt.   On "2" you will toss the Flyer.   The reason for counting is so that you and the other base can toss the flyer at the same time.  After you toss, leave your arms in the air and catch your flyer. Make sure to keep your back straight or you will end up hitting heads with your other base. Absorb the catch by bending your knees.

    •   The Flyer will start with hands in a High V and stay very tight.  As you are tossed stretch your body like you are reaching for the sky.  The second you feel like you are on your way down, slap you hands to your sides and pike your legs slightly in front of you.

    •   The Back spot will help toss and look  to slide their arms under the Flyer’s armpits.

    •   The Front spot should help toss the Flyer and then move to the side to catch the flyers feet.   Remember, if you do not move you will get kicked in the face.

 

Full down:  This is a cradle with 1 full twist.
    •   Base, Backspot, and Frontspot will do the same as the cradle
    •   Flyer does exactly the same thing as in the cradle but instead of  slapping your hands straight down, you will pull your arms and hands to the left. Also you will look to the left because looking over your shoulder
will help you spin.


Double down:  This is a cradle with 2 full twists.
    •   Base, Back spot,  and Front spot again will do the same as a cradle.
    •   The Flyer will do the same as in the full down but this time pull harder and don't open up after you go around once. Stay tight to continue spinning for a second revolution.

 

Cheerleading Stunts for Beginners

Written by:  Coach Sari

Stunting for Beginners

If you are new to stunting, you must begin by learning all of the positions in a stunt: the Base, the Flyer, and the Spotter.  Remember, you should eventually learn all of the positions but master at least one.    Here is a breakdown of each position.

The  Base:  I am starting with the base because that is where the stunt begins as the Base is the person on the bottom.  You may think to yourself, “My arms aren't very muscular so I can not be a Base”.   Guess what,  that does not matter because basing a stunt is ALL in the legs.  Using the correct techniques will make stunting easier for you and your team. 

To strengthen or legs, there are several exercises you can do like squats or lunges.  Please see our CONDITIONING SECTION for exercise tipss.

The Flyer:   If you're a Flyer, you are the person in the air and I bet you might be really excited. Warning: your job isn't all fun and games!  You must work just as hard as your bases do.   For some tips to make your job easier, please click on FLYER TIPS.  Just like the Base, using correct techniques will make stunting safer for you and your teammates.

The Spotter:    The Spotter is the person that makes sure that the Flyer does not fall.  In most stunts, you have several spotters including Back Spotters and Front Spotters.  Remember, in all stunts, YOU MUST HAVE A SPOTTER!  In the most basic of stunts, someone can fall and get hurt, so use a spotter for every stunt.

*  The Back Spotter: The Back Spotter is usually the tallest girl so that you can reach the flyers legs or ankles.
*  The Front Spotter: The Front Spotter is not always needed in every stunt but having one makes your stunt a lot safer and usually makes the Flyer feel locked in and more secure.

For a complete list of stunts for beginners, please click on BEGINNING CHEERLEADING STUNTS in our stunt section.

How to Become an Advanced Flyer

Written by:  Coach Sari

Here are a few key points to becoming an advanced flyer.

1.  You MUST stretch EVERYDAY.   To  master advanced stunts like a Scorpion, a Heal Stretch, a Bow-N-Arrow, and a Scale, you must be very flexible.  So, here are some stretching tips:

*Back Stretch for a Scropian:  Do a bridge/backbend and try to move your feet as close to your hands as possible.   Or,  lay on your stomach and push your chest up with your hands on the floor and try to touch your feet to your head (aka a bunny pose).  

*  Stretching for a heal stretch / Bow-n-arrow:   Do splits on both legs. When your split becomes easy,  put one foot on a step or mat and do a split with your front leg elevated.

 
2.  Practice standing on one foot.  Use chair or a parking spot curb.   Practice climbing by thinking in your head "1,2, down, up" and use the back of the chair to push off of.

3.  Practice twists on a Mat.  You can practice full downs and double downs on a trampoline or squash mat.  Think "cradle! 1, 2," jump up and spin down.

4.  Squeeze or “Pinch a Penny”.  When you're in the air, ALWAYS squeeze ALL of your muscles!

5.  Smile! Everyone is watching you in the air so do not forget your facials!

6.  Be CONFIDENT!  Know that you can do your stunt and trust your teammates.

For more information, click CHEERLEADING FLYER TIPS in our Stunt section.

Cheerleading Tip for Flyers in Pyramids

 Written By:  Coach Sari

Here are some important things for Flyers to know before attempting a pyramid:

1.  When you connect arms and/or hold a hitched foot, DO NOT use that foot or hand to keep your balance, just touch to connect. 

2.  If you find yourself falling, LET GO of anyone you are connected with.  This way you can prevent them from falling or having them fall on top of you, which can be a disaster!

3.  You are most likely more comfortable standing on your right leg as most Flyers use their right foot to fly on.  However, in a pyramid you might be asked to fly on the other foot depending on what side of the pyramid you are on.   So practice your skills on both legs.

For more information on stunts and pyramids, click on CHEERLEADING STUNTS.  Don't forget, to always practice with a qualified coach!

Do you know what is in your coffee?

We all love those coffee drinks but do you know how many calories are in them?  Some of them have more than an ENTIRE PIZZA!  Check out this video and let us know if you will be switching your coffee pick.

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Cheerleading Formations!

Do you need some new formations as well as some tips?  Well, check out our formations section - Click Here.