Cheerleaders and cheer coaches have many opportunities to learn how to perfect motions, jumps, tumbling and stunts.  There are books, of course, many of which are excellent, and there are videos. 

The advantage of books is their portability and the fact that you don’t have to rely on technology to use them.  Videos require either a computer or a DVD player but since most people have one or the other, this usually doesn’t pose a problem. 

 I’ve taken some time recently to view several cheerleading videos and I’m happy to say I recommend them all!  Here’s the scoop: 

1. Coaching 101: Introduction to Motions and Progressions (with Shari Goodman) 

(This DVD and the 3 that follow are all produced by Cheer Coach & Advisor Magazine and can be found at http://www.ChampionshipProductions.com ) 

Coach Goodman expertly teaches 10 separate motions, ways to drill a squad while moving into basic motion sequences, and then demonstrates an intermediate level sequence that includes a cheer with the motions.  This is an easy-to-follow video that will make your learning a pleasure. 

1. Coaching 102: Beginner Cheer Formations and Transitions (with Alison Dytko) 

Alison Dytko begins with a review of how to set six different formations and then demonstrates six transitions. There is a demonstration of the full skill for each transition. Every move is broken down into simple steps to enhance your learning. 

1. Coaching 103: Introduction to Jump and Jump conditioning (with Mayra Brandt) 

Coach Brandt takes her squad through 3 basic stretching exercises (important!) and then moves into 3 jump approaches.  Brandt offers specific instructions and tips for 7 jumps.  She also provides conditioning exercises and other goodies! 

1. Coaching 104: Level 2 and Level 3 Tryouts (with Stephanie Scurrah) 

Getting ready for tryouts?  This DVD will definitely help! Coach Scurrah’s cheerleaders demonstrate tryout skills required for Level 2 such as running, and tumbling.  She also shows a simulation for Level 3. 

1. FlyGirl Elevation Series: Coaching Confidence in Cheerleading

Visit http://www.flygirl.ca for more information. 

Mandy Cheetham is President of FlyGirl.  She is a choreographer and coach who has worked with some of the best teams in the world. Mandy narrates this DVD which depicts 4 cheerleaders executing stunts. 

A thoughtful and patient teacher, Mandy puts her cheerleaders through several stunt routines as she describes each detail of how it’s done.  She also demonstrates several common mistakes stunters make and how to resolve them. 

The DVD covers double base elevators, cradles, full twist cradles, liberties, and more. 

1. For the Love of Tumbling by Debbie Love

Contact Debbie at Debbie@showtimespirit.com  or Marcandluv@aol.com 

Debbie Love is Tumbling Director at Showtime Spirit in Lexington, KY.  Debbie also consults to cheerleaders and coaches nationwide. 

This DVD comes with a manual that includes detailed instructions on how to do several tumbling moves, from basic skills such as a forward roll and a handstand to combination skills. 

Debbie narrates the video as several cheerleaders demonstrate the various moves. One thing that Debbie stresses over and over is the need for cheerleaders to develop a strong and conditioned body. Her manual offers detailed information on what exercises a cheerleader can do to get in excellent tumbling condition. For example, she has a pages on “tuck conditioning” and “jump conditioning” which include explanations for the suggested exercises.

Any cheerleader and cheer coach knows that there are times when you experience too much tension.  It could be right before a big event like tryouts or competitions or just in your everyday life.  

You tense up your body in reaction to a perceived threat.  Performing in a high stakes event is experienced as threatening to you even if you aren’t consciously aware of this.  And a perceived threat leads to muscle tension along with all of the other classic flight-fight reactions.  As I’ve mentioned before, this series of events can undermine your performance so it’s wise to learn how to manage this. 

Here’s one quick technique that was described to me by Denise Maldonado, a wonderful coach with the World Cup All Stars whom I met at Cheer Ltd’s CheerConference 2 weeks ago.  (Denise was also given one of the 30 under 30 coaching awards at CheerCon!) 

This is what Denise taught her cheerleaders to do prior to a big event: 

Take a balloon and blow into it.  While you do so, imagine that you are getting rid of all your tension and anxiety and putting it into the balloon.  Once the balloon is full, tie it up and then pop it!  There goes all your fear and tension! 

I like this because it’s so simple and fun.  Denise said her team likes it, too!

If you’ve noticed that I haven’t been blogging as much lately, you’re right.  I’ve been busy getting ready to go to Cheer Ltd’s Cheer Conference in Fayetteville, North Carolina.  I leave this Wednesday evening and will be at Methodist University, in Fayetteville, until Sunday.

I will be one of the presenters and I’m excited about this.  My two talks are: The Mental Game of Cheerleading for Coaches   and The Mental Game of Cheerleading for Cheerleaders.  As you can see,  each talk is directed at a particular audience.  I will also have an exhibit booth where I will be offering free consultations so if you plan to be at the conference, please stop by and say hello!

The other exciting thing happening at CheerCon is that I will be launching 2 new training products!  One is called: The Mental Game of Cheerleading: Training for Competitions and the other is called The Mental Game of Cheerleading: Tryouts!

Each training program consists of a 2-CD set plus a work book or Action Guide.  The recordings are of me, teaching you everything you need to know to succeed at competitions or at tryouts. The Action Guides are meant to be used with the recordings; they contain tips and exercises and techniques  derived from sport psychology. 

I will be offering special conference pricing on these programs plus special bonuses.  If you can’t be at the conference but are interested in learning more, shoot me an email and I’ll give the first 20 people who contact me the conference pricing on these programs.

Elite athletes learn to sense how their bodies respond to all sorts of variables.  They learn this so they can then adjust their bodies’ arousal level to match the moment. If they are too revved up, they can calm themselves down; if their energy levels are low, they can rev up a bit. 

I hope you can see how useful it would be to be able to fine-tune your body to match and respond to the demands of the moment. 

To help you do this, try this:  Find a quiet place to sit and close your eyes.  Slow your breathing down by exhaling slowly through your mouth several times, inhaling through your nose. Once you are quiet, with your mind’s eye, do a body scan, beginning with the top of your head and moving down to your toes. 

Just notice if you are holding any tension anywhere in your body.  If you detect tension, try to release it with your out-breath. 

A typical body scan goes like this: 

• With your mind’s eye, “see” in slow sequence:
• The top of your head
• Your forehead, eyes, nose, cheeks, mouth, lips, and jaw
• Your neck
• Moving around to the back of your head, the back of your neck
• Moving down to your shoulders, your upper back
• Middle back, spine, lower back and seat
• Now back up to the front of your shoulders
• Your clavicle, your sternum, upper chest and rib cage
• Your upper stomach and your lower abdomen
• Now your upper arms, elbows, forearms, wrists, hands and fingers
• Move down to your pelvis
• Your upper legs, knees, calves and shins
• Now down to your ankles, the soles of your feet
• The tops of your feet and finally your toes 

The above exercise is an introduction to your body, if you will. I realize that this is impractical to do on a regular basis but if you do it a few times, you will learn how to quickly identify and release unwanted tension in your body. That way at practice or especially at high stakes events like tryouts or competitions, you’ll be able to better control your body’s response to stress.

Some of you trying out for a cheerleading spot, may  get caught up in the negative drama of tryouts and if so,  your thinking can become narrow and myopic. I’m talking about tunnel vision and a one track mind. This happens when all you can think about is tryouts and all you worry about is how awful you’ll feel if you don’t get in. 

 Solution?  - step back and appreciate the big picture.

 Look at all the elements and all the possibilities. Ask yourself why you want to be a cheerleader. If you are thinking narrowly you’re saying I need to be a cheerleader. Need? That’s a big dramatic word. Being passionate about any endeavor is admirable but watch that it doesn’t morph into drama or narrow thinking. 

Asking yourself why you want to be a cheerleader highlights what you’re looking for. Are you hoping to be popular? Are you hoping you’ll attract boys or girls? Do you love your school and want to express your support for it? Is it that you yearn to be a part of something and being on  a cheerleading squad provides an instant community? Do you love sports and like using your athletic skills? Do you want to keep in shape? 

These are all acceptable reasons for wanting to be a cheerleader and you can probably come up with more but consider this: there are other ways to get all of these things. Instead of being a cheerleader you might want to consider joining a sports team. Or you can join any theater club or drama club. Even if you can’t act you can still be part of the team. You can join a community group or volunteer your time. Or you can ask the cheer coach if you can be an assistant.

I suggest you make a list of all the reasons you want to be a cheerleader.  Now make a second list of all the ways you can satisfy your needs other than cheerleading. If you do this before the tryouts you will be cushioning yourself against the possibility that you may not get in. Knowing ahead of time that there are other options available to you will actually help you feel more confident and more relaxed.

It’s natural to get excited and nervous about cheerleading tryouts but some people take it a bit too far. You know what happens. You hang out with your friends and you talk about tryouts.  You text your friends about tryouts. You call your friends and chat about tryouts. You IM your friends and exchange your worries about tryouts. 

All of this would be fine if such discussions were objective exchanges of information but they usually are not. No, instead they could be tidbits of rumors and gossip carried out in high-voltage drama. 

You hear one friend say she’s never gotten over her last try out and will never ever put herself through it again.  You hear another friend complain that tryouts weren’t fair.  You listen to still another person say that only certain people will be selected. Wow! Even a little of this kind of talk can put you over the edge! 

Solution?  Become adept at sifting fact from fiction and helpful tips from scaremongering warnings. Anxiety can be contagious so inoculate yourself against this by using your good judgment. Remember – if you want accurate information, go to a reliable source.

When you’re getting ready for cheerleading tryouts, it’s hard to stay focused in the present.  Too often you can get stuck in what happened in the past or jump ahead to the future. 

When it comes to tryouts, it’s pretty natural to focus on the outcome. For some of you, this is a pleasant diversion since you anticipate the glory and joy of hearing you have gotten on the squad. But most of you will spend a big chunk of time fretting about the end result. 

Getting caught up in the worries about outcome:  Watch it so that you don’t get so caught up in worrying about how things will turn out that you spoil your chances of focusing on the process to get there. You are creating a story about a drama that has not yet happened yet you are responding to the story as if it were true!  And your body is responding to this also by getting tight and tense. 

Solution:  It’s helpful to know the difference between outcome goals and performance goals. Great athletes spend their time preparing to get into a position of winning but they also know that this does not guarantee a win.  

Why not? Because there are too many variables outside of their control. That’s why they focus on the game itself, step by step, move by move, and not the outcome. 

For you this means strengthening and fine-tuning your emotions and your tumbling skills. In other words, the more you focus on your work in the present, the more success you will have in the future. 

I’ve been writing about cheerleading tryouts and doubts (those negative conversations that can undermine your performance) lately.  Here are more ways your doubts can be intensified along with some tips on how to manage this. 

Inadequate preparation: In addition to cheerleaders who think they can master a brand new skill in a week, are other cheerleaders who decide to practice hard for tryouts – 2 weeks beforehand!  I’m not exaggerating.  

Solution: Of course you will feel more anxious if you have not prepared yourself well.  Anything worth having in life is worth working for, right?  So get with the program and create a realistic preparation plan months before your tryout date! 

Previous failures: If you tried out before and didn’t make it, you may experience exceptional doubt about your ability to make it this time. 

Solution: First, if you are trying out for the second or third time, congratulations on your courage and determination. You may not know this, but many expert cheerleaders didn’t make the squad the first or even second time either! 

So-what to do about your doubts? It’s helpful to have a healthy perspective on your past attempt. Instead of focusing on the fact that you failed, emphasize the fact that you tried. 

One of my favorite quotes (by Anais Nin) is this: “Life expands or contracts in proportion to one’s courage.”  I think that this applies to all of you who have the courage and determination to try out for something that you want. 

So remember, each time you try something that is scary you are developing courage and you are expanding your life. 

The other perspective that is helpful is that of a scientist, meaning an objective perspective. One of the most helpful phrases to use is “isn’t that interesting.” So for example you might say, “Isn’t it interesting that I didn’t make the team.” This provides a bit of distance and objectivity. So why didn’t you? Have you thought about it? Have you listed what went well and what needed improvement? If not, why not? 

Again I have heard from people who did not get in and felt devastated but got so immersed in their grief that they failed to assess why they didn’t make the team except perhaps in a general way.The time right before tryouts is not the time to feel sorry for yourself! If you want to be a champion you need to think and act like one. So dry your tears and get out your notebook and make that list. And then create your plan of action. In other words once you know why you didn’t make the team you will be able to address those problems and determine what you need to do differently this next time. 

Are you on Facebook?  If so, please be my friend and join my Facebook Group – Confident Cheerleading!

I have heard from many cheerleaders who are worried about tryouts.  This has led me to decide to write a book about this topic.  I am working on the book now but I will include excerpts from it in today’s and upcoming posts. 

Doubts are fueled by several factors including Lack of Accurate Feedback about Skill Level and Ability.   If you are a true beginner, with no previous cheerleading or tumbling experience, you will be trying out for a beginners’ team so this does not apply to you. 

I have seen cheerleaders who think they are not skilled enough pass on trying out for a varsity squad when, in fact they did have the right skills for varsity.  And I have seen the reverse – cheerleaders believing they were highly skilled but were not – trying out for an upper level team that was way out of their range.  

There are also cheerleaders who think they can learn a new skill such as a backward handspring a week before tryouts!  Well, this is obviously not a good idea!  Having an accurate and objective sense of your skill level is important and can save you much heartache. 

The solution?  Ideally your current coach or instructor will already have been giving you consistent feedback about your skill level and ability but if not, ask your coach to assess your skills and ask your coach if you are ready to try out for a particular squad.  If your coach tells you that you are NOT ready, take this information as data, not as a personal attack. Find out what you need to work on so you can prepare for next year. 

Inadequate Training: This problem is related to problem number three. In this instance the cheerleader simply has not had the right kind of training in order to move to the next level. Many cheerleaders know that they have not have the right kind of training or experience because their skill level is not up to par. Not having the right kind of training contributes to doubt. 

Solution? The solution in this instance is pretty straightforward and that is to make sure that you do get adequate training. There are countless cheerleading gyms available to learn the skills. There are also videos and books which may be helpful.  (Of course do NOT try any tumbling moves on your own – be safe!) Before you sign up for a cheer gym, visit several and observe other cheerleaders and talk to them to see what they recommend. You can often get a sense of a place from the “feel” of the mood of the cheerleaders who are there.  If you are a parent looking for a gym for your kids, definitely talk to other parents to get their read on a place.

Cheerleading tryouts can give anyone the jitters and in my last posting about this topic (March 17^th)  I started writing about Doubts (those little negative conversations that you have with yourself).  There are many things that can feed your doubts and there are also steps you can take to minimize the negative impact of doubts. 

Listening to and Reacting to Others. Do you allow yourself to get caught up in the chatter about tryouts from friends and other people who are going to try out? What I’m talking about here is drama and gossip. The talk could be related to who the judges are or who is going to stay on the team or who is getting thrown off the squad or…well; you know what I’m talking about. 

This kind of talk is different from the sharing of accurate information – which is good and may be helpful.  This kind of talk is based on rumor and misinformation and the problem with this kind of talk is that it usually only serves to raise your anxiety.  

The solution, of course, is to beware of such talk and keep your distance.   You don’t have to be rude when people come up to you and have the latest hot tips or information about the tryouts. You can listen politely, nod your head, and just say. “Okay, well thanks for telling me.” 

Don’t yield to the temptation to accept as fact what is actually rumor and gossip. This will only heighten your anxiety. So what I advise is that you be polite and don’t engage and seek accurate information from reliable resources. 

Are you on Facebook?  If so, please be my friend and join my Facebook Group – Confident Cheerleading.